Fasting Meal Plan: Week 4


Fresh salad leaves from the garden taste so good they don't need high calorie dressings

A light summer intermittent fasting menu plan for hot days when light dishes of fruits and salads appeal.

One of the reasons I like the intermittent fasting diet plan is that it's not one of those diets that tells you only to eat vegetables or limits your choices to only certain types of food.

But one of the benefits of regular 'diet' food like salads, fruit, raw vegetables etc is that they are usually quite low in calories so you do get a substantial volume of food for your calorie allowance.

So if you are in the mood for a menu plan for your fasting days which heavily features salad, fruit and vegetables then week 4 is for you.


Fasting Day One:


Breakfast: Half a cup of raspberries, black coffee (or with a small splash of non-fat milk) - 50 calories

AM Snack: Ten pistachios - 50 calories

Lunch: Green Salad (3 cups of mixed greens with a tablespoon of low calorie salad dressing) + half a boiled egg + 2 tablespoons of grated fat free parmesan cheese - 100 calories

PM Snack:  - Seven almonds - 50 calories

Dinner: Green Salad (3 cups of mixed greens with a tablespoon of low calorie salad dressing) + half a boiled egg + 3oz  smoked salmon, half a small cantaloupe melon - 250 calories

**Men add your extra 100 calories by adding just under 2oz of chopped cooked chicken breast to lunch. Or double the salmon at dinner.


Fasting Day Two:


Breakfast: Black coffee (or with a small splash of non-fat milk. One cup of chopped watermelon. - 50 calories

AM Snack: Half a medium apple -50 calories

Lunch: Guacamole (100 calorie snack pack) + rice cake + crudites (half a cup of raw carrot sticks, half a cup of cucumber sticks, 2 sticks of celery) - 215 calories

PM Snack: Half a medium apple - 50 calories

Dinner: Classic gazpacho soup ,  green salad (3 cups of mixed greens with a tablespoon of low calorie salad dressing) - 135 calories


**Men add just under 2oz cooked chicken breast to your dinner salad to make up your extra 100 calories


Previous weeks' menu plans:

Week 1 - Spreading the calories across the day
Week 2 - Soups and Snacks to keep you going
Week 3 - Saving calories for the evening meal

Remind yourself about the intermittent diet plan basics:

The basics - how to follow the diet

The journalist who started the intermittent diet craze


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