Weekly Meal Plan for Intermittent Fasting (16:8)
Target: 1 kg fat loss per week with calorie deficit, 30 minutes walking daily
Supplements: L-Carnitine and Multivitamins
Daily Total
Day 12 PM (Meal 1) 4 PM (Snack) 7:30 PM (Meal 2)
(Approx)
Grilled chicken salad (150 g Baked salmon (150 g) +
Day chicken, mixed greens, 1 tbsp 10 almonds + 1 roasted sweet potato (100 ~1,850
1 olive oil, lemon dressing) + 1 slice boiled egg g) + steamed broccoli kcal
whole-grain bread (200 g)
Omelette (3 egg whites + 1 whole Greek yogurt (150
Day Grilled fish (150 g) + ~1,800
egg, spinach, mushrooms) + 1 g) + 1 tbsp honey
2 baked zucchini fries kcal
slice avocado toast + 10 walnuts
Lentil soup (1 cup) + side salad Grilled chicken breast
Day (mixed greens, cucumber, 1 tbsp 1 apple + 1 tbsp (150 g) + roasted Brussels ~1,850
3 vinaigrette) + whole-grain bread peanut butter sprouts (200 g) + quinoa kcal
slice (50 g)
Vegetable wrap (whole-grain Grilled shrimp (150 g) +
Day ~1,800
tortilla, lettuce, cucumber, Protein shake cauliflower rice (100 g) +
4 kcal
hummus) + carrot sticks sautéed spinach (200 g)
Grilled steak (150 g) +
Chickpea and quinoa bowl (1 cup Cottage cheese
Day roasted vegetables ~1,850
quinoa, 100 g chickpeas, 1 tbsp (150 g) + 1 tbsp
5 (zucchini, bell peppers, kcal
tahini dressing) flaxseeds
200 g)
Baked chicken thighs (150
Smoked salmon (100 g) +
Day Handful of mixed g) + mashed cauliflower ~1,800
scrambled eggs (2 eggs) + 1 slice
6 nuts (150 g) + green beans (200 kcal
whole-grain bread
g)
Grilled fish (150 g) +
Veggie stir-fry (tofu or chicken,
Day 1 banana + 1 tbsp roasted asparagus (200 g) ~1,850
broccoli, bell peppers, soy sauce)
7 almond butter + baked sweet potato kcal
+ 1/2 cup brown rice
(100 g)
