Your Ultimate 21 Days Intermittent Fasting Diet Plan
Intermittent fasting is one of the most effective dieting trends that works for every age and gender. It helps you to lose weight, improve your sleep disorders, control your diabetes, and look younger than your age. In my previous posts, I have discussed all of these in detail. You can check them out and use them to improve your intermittent fasting knowledge to get the most out of it.
In this blog post, I will provide a 3-week diet meal plan as a continuation of my previous beginners weekly diet for starting intermittent fasting. In this diet plan, we will again use the same 16:8 strategy as it helps me achieve my target weight loss for a month faster. Even if you want, you can implement it on other types of intermittent fasting that I have discussed in one of my posts earlier.
In this meal plan, I will try my best to add those breakfast, lunch, dinner, and snack options that are going to be budget-friendly and realistic so you can easily incorporate them into your diet plan. A pro tip for all of you from my experience to effectively lose weight is to always plan your weekly diet schedule a week before so you can easily adapt it.
Now without further ado, let's start this post by giving you a three-week best meal plan that is going to help you lose 3-4 pounds per week. If you are going to follow it with discipline and hard work, and as a reward, I will include a few delicious items as your snack on weekends, so you won't crave for unhealthful snacks and will be on your track to lose weight.
Intermittent Fasting Schedule
We are using the 16:8 method, where you will fast for 16 hours in continuation and will not consume any solid or liquid edible but can consume black coffee, water, and other electrolytes that are calorie-free and won't break your fasting process. Then 8 hours are going to be the eating window time in which you will eat your meals according to this meal plan. I will also share other tips in this post so you can lose maximum weight by following them.
Note: Before starting any dietary changes or fasting plans, it is important to consult with a healthcare professional.
Intermittent Fasting Diet Plan for Week 1
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Monday
Eating window: 12 pm - 8 pm
Calories: 800-1000
Breakfast (12 pm, 200-250 calories):
1 small banana, 1/2 cup of nonfat Greek yogurt and 1/4 cup of granola (200-250 calories)
Snack (3 pm, 100-150 calories):
1 small apple or pear with 1 oz. of raw almonds or other nuts (100-150 calories)
Lunch ( 4pm, 250-300 calories):
2 oz. grilled chicken breast , 1 cup of mixed greens with sliced veggies and 1/4 cup of sliced avocado (250-300 calories)
Snack (6pm, 50-100 calories):
1 small piece of dark chocolate (50-100 calories)
Dinner (8pm, 200-250 calories):
3 oz. grilled salmon with 1 cup of steamed or roasted vegetables, such as asparagus or broccoli (200-250 calories)
Tuesday
Calories: 800-1000
Breakfast (12 pm, 200-250 calories):
1 hard-boiled egg , 1 slice of whole wheat toast and 1 small orange or grapefruit (200-250 calories)
Snack (3 pm, 100-150 calories):
1 small container of nonfat Greek yogurt (80-100 calories)
Lunch (4pm, 250-300 calories):
3 oz. grilled chicken breast, 1/2 cup of steamed vegetables, such as broccoli or green beans and 1/2 cup of brown rice or quinoa (250-300 calories)
Snack (6pm, 50-100 calories):
1 small apple or pear (60-100 calories)Dinner (8pm, 200-250 calories):
3 oz. grilled shrimp with 1 cup of roasted vegetables, such as asparagus or bell peppers (200-250 calories)
Wednesday
Eating window: 12 pm - 8 pm
Calories: 800-1000
Breakfast (12 pm, 200-250 calories):
1/2 cup of nonfat Greek yogurt , 1/4 cup of granola (50-70 calories) and 1 small banana (200-250 calories)
Snack (3 pm, 100-150 calories):
1 small orange or grapefruit (60-70 calories)
Lunch (4pm, 250-300 calories):
3 oz. grilled chicken breast , 1 cup of mixed greens with sliced veggies (50-100 calories) and 1/4 cup of sliced avocado (200-250 calories)
Snack (6pm, 50-100 calories):
1 small piece of dark chocolate (50-100 calories)
Dinner (8pm, 200-250 calories):
3 oz. grilled salmon and 1 cup of steamed or roasted vegetables, such as broccoli or zucchini (200-250 calories)
Thursday:
Calories: 800-1000
Breakfast (12 pm, 200-250 calories):
1 small banana , 1/2 cup of nonfat Greek yogurt and 1/4 cup of granola (200-250 calories)Snack (3 pm, 100-150 calories):
1 small apple or pear (60-100 calories)
Lunch (4pm, 250-300 calories):
3 oz. grilled chicken breast , 1 cup of mixed greens with sliced veggies and 1/4 cup of sliced avocado (250-300 calories)
Snack (6pm, 50-100 calories):
1 small container of nonfat Greek yogurt (80-100 calories)
Dinner (8pm, 200-250 calories):
3 oz. grilled tilapia with 1 cup of steamed or roasted vegetables, such as asparagus or Brussels sprouts (200-250 calories)
Friday:
Eating window: 12 pm - 8 pm
Calories: 800-1000
Breakfast (12 pm, 200-250 calories):
1 hard-boiled egg with a slice of whole wheat toast with 1 small orange or grapefruit (200-250 calories)
Snack (3 pm, 100-150 calories):
1 small container of nonfat Greek yogurt (80-100 calories)
Lunch (4pm, 250-300 calories):
3 oz. grilled salmon, 1/2 cup of quinoa or brown rice and 1 cup of steamed or roasted vegetables, such as broccoli or green beans (250-300 calories)
Snack (6pm, 50-100 calories):
1 small apple or pear (60-100 calories)
Dinner (8pm, 200-250 calories):
3 oz. grilled chicken breast with 1 cup of mixed greens with sliced veggies and 1/4 cup of sliced avocado (250-250calories)
Saturday
Breakfast (12 pm, 200-250 calories):
1 small apple or pear with 1/2 cup of nonfat Greek yogurt and 1/4 cup of granola (200-250 calories)
Snack (3 pm, 50-100 calories):
1 small orange or grapefruit (60-70 calories)
Lunch (4 pm, 250-300 calories):
3 oz. grilled shrimp with 1/2 cup of brown rice or quinoa and 1 cup of steamed or roasted vegetables, such as asparagus or broccoli (250-300 calories)
Snack (6 pm, 50-100 calories):
1 small piece of dark chocolate (50-100 calories)Dinner (8 pm, 200-250 calories):
3 oz. grilled tilapia, 1 cup of mixed greens with sliced veggies, 1/4 cup of sliced avocado and 1 tbsp of vinaigrette dressing (200-250 calories)
Sunday
Eating window: 12 pm - 8 pm
Calories: 800-1000
Breakfast (12 pm, 200-250 calories):
1 hard-boiled egg, 1 slice of whole wheat toast and 1 small orange or grapefruit (200-250 calories)
Snack (3 pm, 50-100 calories):
1 small apple or pear (60-100 calories)
Lunch (4 pm, 250-300 calories):
2 oz. grilled chicken breast, 1/2 cup of brown rice or quinoa and 1 cup of mixed greens with sliced veggies (250-300 calories)
Snack (6 pm, 50-100 calories):
1 small container of nonfat Greek yogurt (80-100 calories)
Dinner (8 pm, 200-250 calories):
3 oz. grilled salmon and 1 cup of steamed or roasted vegetables, such as asparagus or Brussels sprouts (200-250 calories)
Along with this diet plan, If you want to lose 3–4 pounds a week, it is suggested that you include a combination of cardiovascular and strength training exercises in your routine. Your exercise plan must include a mix of high-intensity interval training (HIIT), resistance training, and active rest days to help you burn calories, build muscle, and recover.
Intermittent Fasting Diet Plan for Week 2
Monday
Eating window: 12 pm - 8 pm
Calories: 800-1000
Breakfast (12 pm, 200-250 calories):
Oatmeal with banana and cinnamon (300 calories)
Snack (3 pm, 100-150 calories):
Greek yogurt with berries (100 calories)
Lunch (4pm, 250-300 calories):
Grilled chicken breast with roasted vegetables (300 calories)
Snack (6pm, 50-100 calories):
Apple with almond butter (100 calories)
Dinner (8pm, 200-250 calories):
Baked salmon with steamed broccoli and brown rice (300 calories)
Tuesday
Eating window: 12 pm - 8 pm
Calories: 800-1000
Breakfast (12 pm, 200-250 calories):
Scrambled eggs with spinach and tomato (250 calories)
Snack (3 pm, 100-150 calories):
Carrot sticks with hummus (100 calories)
Lunch (4pm, 250-300 calories):
Grilled chicken salad with mixed greens and avocado (300 calories)
Snack (6pm, 50-100 calories):
Orange (50 calories)
Dinner (8pm, 200-250 calories):
Stir-fry with chicken, mixed vegetables, and quinoa (300 calories)
Wednesday
Eating window: 12 pm - 8 pm
Calories: 800-1000
Breakfast (12 pm, 200-250 calories):
Oatmeal with blueberries and almond milk (250 calories)
Snack (3 pm, 100-150 calories):
Cottage cheese with peach (100 calories)
Lunch (4pm, 250-300 calories):
Grilled chicken wrap with mixed greens and salsa (300 calories)
Snack (6pm, 50-100 calories):
Pear with string cheese (100 calories)
Dinner (8pm, 200-250 calories):
Baked chicken thigh with roasted Brussels sprouts and sweet potato (300 calories)
Thursday:
Eating window: 12 pm - 8 pm
Calories: 800-1000
Breakfast (12 pm, 200-250 calories):
Greek yogurt with granola and mixed berries (300 calories)
Snack (3 pm, 100-150 calories):
Hard-boiled egg with cucumber slices (100 calories)
Lunch (4pm, 250-300 calories):
Chicken and vegetable stir-fry with brown rice (300 calories)
Snack (6pm, 50-100 calories):
Grapes with walnuts (100 calories)
Dinner (8pm, 200-250 calories):
Grilled salmon with roasted asparagus and quinoa (300 calories)
Friday:
Eating window: 12 pm - 8 pm
Calories: 800-1000
Breakfast (approx. 200-250 calories):
Scrambled eggs with mushrooms and spinach (250 calories)
Snack (3 pm, 100-150 calories):
Apple with peanut butter (100 calories)
Lunch (4pm, 250-300 calories):
Grilled chicken breast with roasted vegetables (300 calories)
Snack (6pm, 50-100 calories):
Carrot sticks with hummus (50 calories)
Dinner (8pm, 200-250 calories):
Turkey chili with mixed greens and avocado (300 calories)
Saturday
Eating window: 12 pm - 8 pm
Calories: 800-1000
Breakfast (12 pm, 200-250 calories):
Oatmeal with raspberries and almond milk (250 calories)
Snack (3 pm, 50-100 calories):
Cottage cheese with pineapple (100 calories)
Lunch (4 pm, 250-300 calories):
Grilled chicken salad with mixed greens and strawberries (300 calories)
Snack ( 6 pm, 50-100 calories):
Grapefruit (50 calories)
Dinner ( 8 pm, 200-250 calories):
Baked chicken thigh with roasted sweet potato and green beans (300 calories)
Sunday
Eating window: 12 pm - 8 pm
Calories: 800-1000
Breakfast (12 pm, 200-250 calories):
Greek yogurt with honey and mixed berries (300 calories)
Snack (3 pm, 50-100 calories):
Hard-boiled egg with celery sticks (100 calories)
Lunch (4 pm, 250-300 calories):
Grilled chicken wrap with mixed greens and salsa (300 calories)
Snack (6 pm, 50-100 calories):
Kiwi with almonds (50 calories)
Dinner (8 pm, 200-250 calories):
Baked salmon with roasted vegetables and quinoa (300 calories)
In this second-week diet plan, I have specially added oats, eggs, chicken, vegetables, and fruits, as they can be highly beneficial for weight loss at this stage. Oats aid digestion. In our previous post, it is explained in detail; do check it out.
Similarly, to maximize weight loss benefits while on intermittent fasting, it's also important to engage in regular physical activity, such as 45 minutes of exercise daily, with this diet plan to lose weight quickly.
Intermittent Fasting Diet Plan for Week 3
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Monday
Eating window: 12 pm - 8 pm
Calories: 800-1000
Breakfast (12 pm, 200-250 calories):
Spinach and mushroom omelet with orange slices (250 calories)
Snack (3 pm, 100-150 calories):
Apple slices with almond butter (100 calories)
Lunch (4pm, 250-300 calories):
Beef and vegetable soup with a side salad (300 calories)
Snack (6pm, 50-100 calories):
Carrot sticks with hummus (100 calories)
Dinner (8pm, 200-250 calories):
Baked salmon with roasted asparagus and quinoa
Tuesday
Eating window: 12 pm - 8 pm
Calories: 800-1000
Breakfast (12 pm, 200-250 calories):
Citrus fruit salad with Greek yogurt (250 calories)
Snack (3 pm, 100-150 calories):
Hard-boiled egg with celery sticks (100 calories)
Lunch (4pm, 250-300 calories):
Beef stir-fry with mixed vegetables and brown rice (300
calories)
Snack (6pm, 50-100 calories):
Pear slices with string cheese (50 calories)
Dinner (8pm, 200-250 calories):
Grilled fish with roasted Brussels sprouts and sweet potato
(300 calories)
Wednesday
Eating window: 12 pm - 8 pm
Calories: 800-1000
Breakfast (12 pm, 200-250 calories):
Scrambled eggs with spinach and tomato (250 calories)
Snack (3 pm, 100-150 calories):
Grapefruit with almonds (100 calories)
Lunch (4pm, 250-300 calories):
Beef and barley soup with a side salad (300 calories)
Snack (6pm, 50-100 calories):
Orange slices with cottage cheese (50 calories)
Dinner (8pm, 200-250 calories):
Baked chicken breast with roasted green beans and brown rice
(300 calories)
Thursday:
Eating window: 12 pm - 8 pm
Calories: 800-1000
Breakfast (12 pm, 200-250 calories):
Citrus fruit smoothie with spinach and Greek yogurt (250
calories)
Snack (3 pm, 100-150 calories):
Carrot sticks with hummus (100 calories)
Lunch (4pm, 250-300 calories):
Fish tacos with avocado and mixed greens (300 calories)
Snack (6pm, 50-100 calories):
Grapefruit with almonds (50 calories)
Dinner (8pm, 200-250 calories):
Grilled beef with roasted asparagus and quinoa (300
calories)
Friday:
Eating window: 12 pm - 8 pm
Calories: 800-1000
Breakfast (approx. 200-250 calories):
Leafy green salad with hard-boiled egg and orange slices
(250 calories)
Snack (3 pm, 100-150 calories):
Apple slices with almond butter (100 calories)
Lunch (4pm, 250-300 calories):
Vegetable and beef stew with a side salad (300 calories)
Snack (6pm, 50-100 calories):
Grapefruit with cottage cheese (50 calories)
Dinner (8pm, 200-250 calories):
Grilled fish with roasted sweet potato and green beans (300
calories)
Saturday
Eating window: 12 pm - 8 pm
Calories: 800-1000
Breakfast (12pm, 200-250 calories):
Spinach and mushroom omelet with orange slices (250
calories)
Snack (3pm, 50-100 calories):
Hard-boiled egg with celery sticks (100 calories)
Lunch (4pm, 250-300 calories):
Citrusy beef stir-fry with mixed vegetables and brown rice
(300 calories)
Snack (6pm, 50-100 calories):
Pear slices with string cheese (50 calories)
Dinner (8pm, 200-250 calories):
Baked salmon with roasted Brussels sprouts and quinoa (300
calories)
Sunday
Eating window: 12 pm - 8 pm
Calories: 800-1000
Breakfast (12pm, 200-250 calories):
Citrus fruit salad with Greek yogurt (250 calories)
Snack (3pm, 50-100 calories):
Carrot sticks with hummus (100 calories)
Lunch (4pm, 250-300 calories):
Leafy green salad with grilled beef and citrus vinaigrette
(300 calories)
Snack (6pm, 50-100 calories):
Grapefruit with almonds (50 calories)
Dinner (8pm 200-250 calories):
Fish and vegetable stir-fry with brown rice (300 calories)
In this third-week diet plan, I have specially added soup,
beef, fish, leafy vegetables, and citrus fruits to your diet plan as they can
provide you with nutrition as well as aid in weight loss. Along with this diet
plan, add a 45-minute brisk walk daily with 15 minutes of yoga to get yourself
in shape.
Final Thoughts
The 21-day meal plan I have provided in this blog post is planned to help beginners direct their intermittent fasting journey further ahead. It includes nutritious foods that can upkeep the body's functions while helping you with weight loss and overall health improvement. Check our previous post for an additional meal plan for beginners.
Dear reader, If you found my blog post helpful, informative, or enjoyable, please consider sharing it with others, leaving a comment, or giving it a like. Your support means a lot! and follow our blog for more information on intermittent fasting and its benefits.
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