INTERMITTENT FASTING Meal Plan ? FULL DAY OF EATING for Beginners Explained Diet for weight loss
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Customize your own Intermittent Fasting Diet Meal Plan for FREE. Great for beginners looking for a full day of eating intermittent fasting explained. A step by step meal prep guide for weight loss
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What’s up guys in today’s video I’m going to give you a complete step-by-step guide for how to burn fat with an intermittent fasting diet plan. I’m going to show you not only what to eat but exactly how much of it you need to eat for your particular body to burn a bunch of fat, lose some weight, and build some lean muscle mass. So this is going to be a completely customizable intermittent fasting meal plan that’ll break up any confusion you have about intermittent fasting. In fact this video is a complete guide so after watching this whole video you won’t need to watch a single other intermittent fasting video because this will teach you exactly how to do it step-by-step for yourself for free. If you’d like to thank me just subscribe at the end of the video. Let’s jump right into the kitchen.
For intermittent fasting you can do the warrior diet, the lean gains or 16/8 method, the 5:2 Diet; and Omad or one meal a day diet just to list a few. Once you pick your intermittent fasting diet plan it’s time to figure out your fasting schedule for maximum fat loss.
Intermittent fasting Meal Plan Templates
Balanced:
Meal 1 – 12-2pm – 30% of Calories
Meal 2 – 3-6pm – 30% of Calories
Meal 3 – 6-9pm – 40% of Calories
Dinner Lover:
Meal 1 – 12-2pm – 30% of Calories
Meal 2 – 3-6pm – 20% of Calories
Meal 3 – 6-9pm – 50% of Calories
Breakfast Lover:
Meal 1 – 12-2pm – 60% of Calories
Meal 2 – 3-6pm – 15% of Calories
Meal 3 – 6-9pm – 25% of Calories
Dinner Fiend:
Meal 1 – 12-2pm – 30% of Calories
Meal 2 – 6-9pm – 70% of Calories
Breakfast Fiend:
Meal 1 – 12-2pm – 70% of Calories
Meal 2 – 6-9pm – 30% of Calories
For my meal plan I chose to do the lean gains dinner lover split, and my IF cutting cutting diet split was:
2245 Calories | 168g Protein | 224g Carbs | 75g Fat
Meal 1 = 30% Calories = 50g Protein | 67g Carbs | 22g Fat
Meal 2 = 70% Calories = 118g Protein | 157g Carbs | 53g Fat
The food options I chose for my prep are listed below:
Meal 1 (LATE BREAKFAST 12-2):
-3 Slices of Ezekeil Bread
240 Cals | 12g Protein | 42g Carbs | 1.5g Fat
-3 Whole Eggs
220 Cals | 19g Protein | 1g Carbs | 15g Fat
-7 Tbsp PB2
158 Cals | 17.5g Protein | 17.5g Carbs | 4g Fat
-1 Cup Broccoli
30 Cals | 2.5g Protein | 6g Carbs | 0.5g Fat
Totals: 51g Protein | 66.5g Carbs | 21g Fat
Meal 2 (Dinner):
-10oz Yams
335 Cals | 4g Protein | 80g Carbs | 0g Fat
-Large 15oz Can of Salmon
560 Cals | 91g Protein | 0g Carbs | 21g Fat
-1/2 Cup Fage Total Plain Greek Yogurt
95 Cals | 6g Protein | 4g Carbs | 10g Fat
-3 Tbsp Parmesan Cheese
66 Cals | 6g Protein | 0g Carbs | 4.5g Fat
-1 Cup Green Beans
32 Cals | 1g Protein | 7g Carbs | 0g Fat
-1/2 Cup of Green Onion
20 Cals | 1g Protein | 4g Carbs | 0g Fat
-1.5 Cups Black cherry Ice Cream
390 Cals | 6g Protein | 51g Carbs | 18g Fat
Totals: 115g Protein | 146g Carbs | 53.5g Fat
If you follow the same steps I did you’ll be able to make your own intermittent fasting diet plan from scratch. Enjoy!
