One of the best things about intermittent fasting is that you can eat what you want.

If you had a strict meal plan, how long can you stick to it? 6 months? A year? 5 years? Eventually, you will get bored and end up where you started. That’s why it’s better to take a more flexible approach and just focus on trying to eat a well-balanced diet with lots of fruit and veg, as opposed to broccoli and protein 6 times a day.

That said here’s what I eat in case you want some general pointers.

I intermittent fast every day. In my 8-hour eating window 12pm-8pm… Oats with raisins, banana and blueberries with vegan milk.
1st Snack
2 tablespoons of nut butter
2 squares of 85% dark chocolate

2nd Meal
Sandwiches (usually 3 wholemeal buns with low-fat hummus and spinach). I eat this as the ingredients are easy to get hold of during my lunch break.
2nd Snack
1 Smoothie
The smoothie I make most often has Greens (kale, broccoli, spinach or all 3), a banana, some oats, frozen raspberries and frozen blueberries
I put in 50/50 water and milk. We drink almond, soya, hemp and coconut milk, depending on whats in the house.

3rd Meal
2 Wholemeal Chapatis and with daal or sabji or Brown Rice and daal. A few days a week we will have burgers and chips (homemade and not fried), stir-fry or tex mex.
3rd Snack
Kale and Cherry tomato salad

I have a few supplements too.
Vitamin D, Vitamin B12, Vegan Omega 3 (microalgae) and Priobiotics.
I do not take protein shakes but if you want one get this one BEST PROTEIN and blend it with a banana and your choice of milk

I don’t take protein shakes as I get enough protein from my diet (90grams~ a day from the above). 0.8 grams of protein per kg of bodyweight is the American Sports Association Guidelines for Athletes, NOT 1gram of protein per lb as marketed by the supplement companies and the bodybuilders who are paid by them).

I eat anything else I like as well, like cakes and treats, but try not to make a habit of it and try to make sure I have a foundation of at least 2litres of water, at least three good meals, plus nut butter, dark chocolate and some greens every day.
The diet is high in calories but I need it to fuel my training, my work and keep my energy levels high for my kids.

I have checked the daily protein amount in this meal plan and it is over 90 grams and that is without any supplements.
Women could eat the same diet but with smaller portion sizes to get the same nutrition but with reduced total calories, i.e eat half a square of dark chocolate instead of 2.

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