14-Day Intermittent Fasting Meal Plan: Day 8

By The Captain May 3, 2019

pancakes with bluberries

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 8 1 Breakfast:

Lemon Ricotta Pancakes (3 pancakes) topped with 60g fresh blueberries and 1 Tbsp pure maple syrup – 497 kcal


Half an apple, sliced, with 1 Tbsp peanut butter – 145 kcal

14-Day Intermittent Fasting Meal Plan: Day 8 1 Lunch:

Tossed salad with 60g raw spinach, 50g chicken breast, 50g cooked pasta (such as penne), 120g cherry tomatoes and 15g feta cheese, dressed with 2 Tbsp olive oil and 1 Tbsp balsamic vinegar – 445 kcal


180g green seedless grapes – 120 kcal

14-Day Intermittent Fasting Meal Plan: Day 8 1 Dinner:

170g cod filet (or other white fish) baked in parchment parcel with 60g fresh salsa, 1 Tbsp olive oil and juice of 1 lime, served over 50g cooked farro – 481 kcal

Daily total:  1,688 kcal

Atkins 40 Diet - Day 1

Atkins 40 Diet - Day 1
14-Day Intermittent Fasting Meal Plan: Day 8 1 Shopping list:

Skip the planning and go shopping! 

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Ricotta cheese
Lemon. Apple
Peanut butter
Raw spinach
Chicken breast
Pasta (penne or other small shape)
Cherry tomatoes
Feta cheese
Green seedless grapes
Cod filet (or other white fish)
Fresh salsa
Lime, Farro

14-Day Intermittent Fasting Meal Plan: Day 8 1 Also need to have:

All purpose flour
Baking powder
Baking soda
Vanilla extract
Olive oil
Balsamic vinegar
Parchment paper

Atkins 40 Diet - Day 1

You may want to get out of bed early for this sumptuous pancake breakfast, complete with ricotta for extra protein and blueberries for your antioxidant fix. Lunch is a very healthy, yet satisfying salad, with pasta for energy and chicken for good lean protein. Then for dinner you’ll be as thrilled with the easy prep and cleanup as you are with the vibrant citrusy flavor of this Mediterranean style dish.

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 DAY8

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Wellness Captain