14-Day Intermittent Fasting Meal Plan: Day 2

By The Captain March 22, 2019
thai chicken with basil

Intermittent fasting is currently on the rise as one of the most popular nutrition and fitness trends. This type of diet, or better said, eating pattern, focuses on when instead of what you eat, by splitting the day or week into eating and fasting cycles.  Our meal plan is for intermittent fasting 16/8, which consists of eating within an 8-hour timeframe and abstain for the following 16 hours.


14-Day Intermittent Fasting Meal Plan: Day 2 1 Breakfast:

Apricot Hazelnut Toast, 2 slices – 360 kcal


200g Greek low-fat yogurt (vanilla or other flavor), topped with 30g chopped walnuts – 370 kcal

14-Day Intermittent Fasting Meal Plan: Day 2 1 Lunch:

Chef’s salad with 60g romaine lettuce, 30g diced turkey, 30g Swiss cheese, 1 diced hard-boiled egg and 30g diced tomatoes, with a dressing of 1 Tbsp olive oil, 1 tsp cider vinegar, 1 tsp Dijon mustard and a touch of honey – 528 kcal


125g sliced pears (fresh, or pre-sliced in pear juice) – 60 kcal

14-Day Intermittent Fasting Meal Plan: Day 2 1 Dinner:

Thai basil chicken, served over 30g jasmine rice – 516 kcal

Daily total:  1,834 kcal

Atkins 40 Diet - Day 1

shopping list

14-Day Intermittent Fasting Meal Plan: Day 2 1 Shopping list:

Skip the planning and go shopping! 

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Apricot preserves
Whole grain bread
Goat cheese, Low-fat Greek yogurt
Thyme, fresh
Walnuts, Hazelnuts
Romaine lettuce
Roasted turkey breast
Swiss cheese, Eggs
Chili peppers, Garlic
Shallots, Basil leaves, fresh
Ground chicken
Chicken broth
Jasmine rice

14-Day Intermittent Fasting Meal Plan: Day 2 1 Also need to have:

Olive oil
Soy sauce
Fish sauce

Atkins 40 Diet - Day 1

Things get a little nutty this morning with this amazing apricot hazelnut toast followed by a snack of yogurt topped with walnuts. No shortage of polyunsaturated fat there, not to mention valuable minerals like magnesium and zinc. A robust chef’s salad will certainly keep you well-nourished — and full — through the afternoon, but if not, enjoy a light snack of high fiber pears. But you’ll certainly want to save room for this spicy Thai dinner, which is surprisingly easy to make in under 20 minutes!

Atkins 40 Diet - Day 1 The information provided herein is for informative purposes only. Please consult your physician or health care provider prior to starting the Intermittent Fasting 16/8 or any other diet for that matter.

Intermittent Fasting DAY2

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Wellness Captain