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ONE-MONTH FASTING-DAY MEAL PLANS FOR WOMEN AND MEN
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| ONE-MONTH FASTING-DAY MEAL PLANS FOR WOMEN AND MEN |
ONE-MONTH FASTING-DAY MEAL PLANS FOR WOMEN AND MEN: The meal plans in this post will help you get started on your one-month intermittent fasting diet. On fasting days, you will eat two meals with snacks, totaling not more than 500 calories for women and 600 for men. supplement the recipes with the healthy low-calorie foods and snacks noted in the plans and listed at the end of this post. If a particular snack doesn’t appeal to you on that day, go ahead and choose another. You may eat your two meals for breakfast, lunch, or dinner depending on your schedule and preference. On non-fasting days, plan your meals around the healthful choices.
ROASTED TOMATO BASIL SOUP
BAKED OATMEAL MUFFINS
SWEET POTATO MUSHROOM HASH
VEGETABLE SHRIMP CURRY
BLUEBERRY BANANA SMOOTHIE
HONEY CINNAMON OATMEAL
BANANA WALNUT MUFFINS
MUFFIN-TIN OMELET CUPS
STRAWBERRY GREEN SMOOTHIE
LEMON BLUEBERRY MUFFINS
TOMATO BASIL EGG-WHITE OMELET
FRENCH ONION SOUP
SPINACH SALAD WITH BACON DRESSING
TOASTED TUNA MELT
GRILLED VEGETABLE SALAD
HADDOCK WITH SPICY TOMATO SALSA
BOK CHOY BEEF STIR-FRY
SEAFOOD FRIED RICE
SUN-DRIED TOMATO SALAD
VEGETABLE LO MEIN
ROASTED CARROT SOUP
GARLIC CILANTRO QUINOA BURGER
VEGETABLE EGG-WHITE OMELET
BROCCOLI ALMOND SALAD
SPICY VEGETARIAN BLACK BEAN CHILI
GRILLED SALMON SALAD
COCONUT-CRUSTED CHICKEN
CREAM OF CAULIFLOWER SOUP
CHIPOTLE LIME SCALLOPS
FRESH TOMATO MOZZARELLA SALAD
OVEN-BAKED TOMATOES
CREAM OF MUSHROOM SOUP
Monthly Meal Plan For Woman Week 1
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| Monthly Meal Plan For Woman Week 1 |
Monthly Meal Plan For Woman Week 2
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| Monthly Meal Plan For Woman Week 2 |
Monthly Meal Plan For Woman Week 3
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| Monthly Meal Plan For Woman Week 3 |
Monthly Meal Plan For Woman Week 4
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| Monthly Meal Plan For Woman Week 4 |
Monthly Meal Plan For Man Week 1
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| Monthly Meal Plan For Man Week 1 |
Monthly Meal Plan For Man Week 2
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| Monthly Meal Plan For Man Week 2 |
Monthly Meal Plan For Man Week 3
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| Monthly Meal Plan For Man Week 3 |
Monthly Meal Plan For Man Week 4
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| Monthly Meal Plan For Man Week 4 |
50 Foods with 50 Calories or Less
- Apple, 1 small
- Applesauce, 1½ cup
- Apricots, 2
- Avocado, 1¼ sliced
- Baby carrots, 1½ cup, with light ranch dressing, 1 teaspoon
- Banana, 1½ small
- Bean sprouts, 1 cup raw
- Blackberries, 1¾ cup
- Blueberries, 1 cup
- Cantaloupe, 1¼ cup
- Celery, 1 stalk, with peanut butter, 1½ tablespoon
- Cherries, 12 fresh
- Chocolate sandwich cookie, 1
- Corn chips, 8
- Dark chocolate square, 1
- Fresh fruit salad, 1½ cup
- Fruit ice, 1 all natural
- Grapefruit, 1½
- Grapes, 15
- Greek yogurt, 1½ cup, with jam, 1 teaspoon
- Honeydew, 1½ cup, with cottage cheese, 2 tablespoons
- Hot chocolate, 1 cup sugar-free
- Hummus, 2 tablespoons, with carrot sticks, 2
- Jelly beans, 20 sugar-free
- Kettle corn, 3 cups air-popped
- Kiwi, 1¼ cup
- Mandarin oranges, 1 snack cup
- Mango, 1½
- Marshmallows, 2 large
- Miso soup, 1 cup
- Mushrooms, 1 cup raw
- Orange, 1 small
- Orange juice, 1½ cup fresh squeezed
- Oven-roasted deli turkey, 2 slices
- Peach, 1
- Potato chips, 5
- Pretzel rod, 1
- Radishes, 1 cup, with light ranch dressing, 1 tablespoon
- Raisins, 1 snack box
- Raspberries, 1¾ cup
- Rice cake, 1 plain
- Smoked salmon, 1 ounce, with whole-wheat crackers, 2
- Strawberries, 8
- Tomato, 1, with Parmesan, 1 tablespoon
- Triscuit crackers, 2
- Tuna sushi rolls, 2
- Turkey jerky, 1½ ounce
- Vanilla almond milk, 1¾ cup
- Watermelon, 1 cup
- Whole-wheat crackers, 3
50 Foods with 100 Calories or Less
- Almonds, 15
- Apple, 1, with peanut butter, 2 teaspoons
- Applesauce, 1 cup unsweetened
- Avocado, 1¼ sliced, with rice cake, 1
- Baby spinach, 2 cups sautéed with olive oil, 1 teaspoon
- Baked apple with cinnamon, 1
- Baked potato, 1½, with salsa, 1 tablespoon
- Baked sweet potato, 1 small
- Banana, 1 small
- Blue corn chips, 10
- Carrots, 3 large
- Cherries, 3 tablespoons dried
- Clementines, 3
- Cottage cheese, 1½ cup, with cantaloupe, 1 slice
- Cottage cheese, 1½ cup, with strawberries, 4
- Cucumber, 1, with cream cheese, 2 tablespoons
- Dark chocolate squares, 3
- Deli turkey, 1 slice, with Swiss cheese, 1 slice
- Edamame, 1/3 cup
- English muffin, 1½ , with fruit jelly, 1 tablespoon sugar-free
- Frozen yogurt, 1 small scoop low-fat
- Granola, 1¼ cup all-natural
- Grapefruit juice, 1 cup
- Grapes, 30
- Greek yogurt, 1½ cup plain, with pureed pumpkin, 1¼ cup
- Green pepper, 1, with goat cheese, 2 tablespoons
- Hard-boiled egg, 1
- Hummus, 2 tablespoons, with baby carrots, 1 cup
- Hummus, 3 tablespoons, with red bell pepper, 1½
- Kiwi, 1, with unsweetened shredded coconut, 1 tablespoon
- Lite Cool Whip, 1¼ cup, with strawberries, 12
- Mango, 1 cup
- Mashed potato, 1½ cup, with skim milk, 1 tablespoon
- Microwave popcorn, 6 cups
- Peanut butter, 1 tablespoon all natural
- Pineapple, 1 cup
- Pistachios, 30
- Popcorn, 1 mini 100-calorie bag
- Pretzel sticks, 40
- Quinoa with ground cinnamon, 1/3 cup cooked
- Raspberries, 2 cups
- Roasted soybeans, 3 tablespoons unsalted
- Salmon, 21½ ounces baked
- Sharp cheddar cheese, 1¾ ounce
- Tangerines, 2 medium
- Tomato juice, 2 cups low-sodium
- Tomato soup, 1 cup low-sodium
- Tootsie Rolls, 9 mini
- Vegetable soup, 1 cup low-fat
- Watermelon, 2 cups
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