14-Day Intermittent Fasting Meal Plan: Day 5

By The Captain April 12, 2019
fish on plate

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 5 1 Breakfast:

2 whole wheat English muffin halves each topped with a thin slice of prosciutto and a fried egg, served with half a grapefruit – 384 kcal


Cup of oatmeal with 55g rolled oats, 180 mL 2% milk and 30g raisins with cinnamon to taste – 335 kcal

14-Day Intermittent Fasting Meal Plan: Day 5 1 Lunch:

Sandwich on 2 slices whole grain bread with 120g chicken salad, 3 slices tomato, 2 leaves romaine lettuce, served with 2 dill pickle spears – 495 kcal


180g green seedless grapes – 120 kcal

14-Day Intermittent Fasting Meal Plan: Day 5 1 Dinner:

1 parmesan-crusted tilapia filet served with 150g wild rice and 100g roasted green beans (covered in 1 Tbsp olive oil, cooked in oven with fish) – 419 kcal

Daily total:  1,753 kcal

Atkins 40 Diet - Day 1

shopping list

14-Day Intermittent Fasting Meal Plan: Day 5 1 Shopping list:

Skip the planning and go shopping! 

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Whole wheat English muffins
Prosciutto slices
Rolled oats
2% milk
Whole grain bread
Chicken salad
Romaine lettuce
Dill pickle spears
Green seedless grapes
Parmesan cheese
Fresh parsley
Wild rice
Green beans

14-Day Intermittent Fasting Meal Plan: Day 5 1 Also need to have:

Olive oil

Atkins 40 Diet - Day 1

Well-balanced nutrition to get you through the day today, including loads of whole grains, fruit, vegetables and protein. Your calories are also very evenly distributed to ensure you won’t get hungry.

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 DAY5

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