Intermittent fasting

This plan combines intermittent fasting (IF) with nutrient-dense, whole foods to maximize fat burning while maintaining energy and satiety. The default fasting window is 16:8 (fast for 16 hours, eat within an 8-hour window). Adjust as needed.

GET THIS LIST

Price: FREE

Category: Health

Fast Intermittent Fasting – Simple Weekly IF Process

Burns fat off of you
Promotes longevity
Massive health benefits

Items

📝 General Guidelines for Success (list)

✅ Every Calorie Breaks Your Fast: Avoid any form of caloric intake outside of the feeding window, even small amounts of calories, like the calories from milk in coffee, for example. (checkbox input)

✅ Meal Timing: First meal at 12 PM, last meal by 8 PM (or adjust based on your schedule). (checkbox input)

✅ Further Increase Fasting Window: If possible, eat the first meal even later, and the last meal even sooner. For example, first meal is at 2 PM, last meal is at 6 PM. (checkbox input)

✅ Skip Meals: Whenever you can, skip a meal, preferrably breakfast or dinner. This will speed up your progress tremendeously. (checkbox input)

✅ Hydration: Drink plenty of water, black coffee, herbal tea, or electrolyte drinks during fasting. Get enough sodium, potassium, and magnesium. (checkbox input)

✅ Protein & Fiber: Prioritize lean protein and fiber for satiety. Aim for 1.2-1.6g per kg of body weight to prevent muscle loss. (checkbox input)

✅ Healthy Fats: Include avocado, nuts, olive oil, and fatty fish for sustained energy. (checkbox input)

✅ Exercise: Strength training + fasted cardio can accelerate fat loss. A morning walk or light workout enhances results greatly. (checkbox input)

✅ Don’t Overeat During Eating Windows: Stick to whole, nutrient-dense meals. (checkbox input)

✅ Ensure 7+ hours of sleep to optimize weight loss. (checkbox input)

✅ Avoid sugar and processed foods for better and quicker results. (checkbox input)

✅ Meal prep whenever possible (checkbox input)

#️⃣ Fasting hours (hours since last meal): (number input)

12:00 (days of week: ) – Fasting hours (hours since last meal): reminder

#️⃣ Morning walk steps: (number input)

12:00 (days of week: ) – Morning walk steps: reminder

📷 Morning progress picture or video (scale or mirror selfie) (media input)

09:00 (days of week: ) – Morning progress picture or video (scale or mirror selfie) reminder

✍️ Evening progress journal (text input)

21:00 (days of week: ) – Evening progress journal reminder

✅ 🥗 12 PM Monday breakfast: Scrambled eggs with spinach, avocado, and feta. (checkbox input)

12:00 (days of week: ) – 🥗 12 PM Monday breakfast: Scrambled eggs with spinach, avocado, and feta. reminder

✅ 🍗 4 PM Monday snack: Greek yogurt with chia seeds and walnuts. (checkbox input)

16:00 (days of week: ) – 🍗 4 PM Monday snack: Greek yogurt with chia seeds and walnuts. reminder

✅ 🥩 7:30 PM Monday dinner: Grilled chicken with roasted Brussels sprouts and olive oil. (checkbox input)

19:30 (days of week: ) – 🥩 7:30 PM Monday dinner: Grilled chicken with roasted Brussels sprouts and olive oil. reminder

✅ 🥑 12 PM Tuesday breakfast: Avocado toast (on whole-grain or keto bread) with poached eggs. (checkbox input)

12:00 (days of week: ) – 🥑 12 PM Tuesday breakfast: Avocado toast (on whole-grain or keto bread) with poached eggs. reminder

✅ 🍣 4 PM Tuesday snack: Handful of almonds + a boiled egg. (checkbox input)

16:00 (days of week: ) – 🍣 4 PM Tuesday snack: Handful of almonds + a boiled egg. reminder

✅ 🐟 7:30 PM Tuesday dinner: Baked salmon with asparagus and quinoa. (checkbox input)

19:30 (days of week: ) – 🐟 7:30 PM Tuesday dinner: Baked salmon with asparagus and quinoa. reminder

✅ 🥩 12 PM Wednesday breakfast: Grilled steak with a side of arugula and olive oil dressing. (checkbox input)

12:00 (days of week: ) – 🥩 12 PM Wednesday breakfast: Grilled steak with a side of arugula and olive oil dressing. reminder

✅ 🥚 4 PM Wednesday snack: Cottage cheese with flaxseeds. (checkbox input)

16:00 (days of week: ) – 🥚 4 PM Wednesday snack: Cottage cheese with flaxseeds. reminder

✅ 🥦 7:30 PM Wednesday dinner: Stir-fried tofu with broccoli and sesame seeds. (checkbox input)

19:30 (days of week: ) – 🥦 7:30 PM Wednesday dinner: Stir-fried tofu with broccoli and sesame seeds. reminder

✅ 🥚 12 PM Thursday breakfast: Scrambled eggs with smoked salmon and avocado. (checkbox input)

12:00 (days of week: ) – 🥚 12 PM Thursday breakfast: Scrambled eggs with smoked salmon and avocado. reminder

✅ 🥜 4 PM Thursday snack: Peanut butter with celery sticks. (checkbox input)

16:00 (days of week: ) – 🥜 4 PM Thursday snack: Peanut butter with celery sticks. reminder

✅ 🍗 7:30 PM Thursday dinner: Grilled chicken thighs with cauliflower mash. (checkbox input)

19:30 (days of week: ) – 🍗 7:30 PM Thursday dinner: Grilled chicken thighs with cauliflower mash. reminder

✅ 🥑 12 PM Friday breakfast: Omelet with mushrooms, cheese, and side salad. (checkbox input)

12:00 (days of week: ) – 🥑 12 PM Friday breakfast: Omelet with mushrooms, cheese, and side salad. reminder

✅ 🥗 4 PM Friday snack: Hummus with cucumber slices. (checkbox input)

16:00 (days of week: ) – 🥗 4 PM Friday snack: Hummus with cucumber slices. reminder

✅ 🥩 7:30 PM Friday dinner: Grass-fed beef burger (lettuce wrap) with avocado. (checkbox input)

19:30 (days of week: ) – 🥩 7:30 PM Friday dinner: Grass-fed beef burger (lettuce wrap) with avocado. reminder

✅ 🍳 12 PM Saturday breakfast: Scrambled eggs with cheese and sautéed greens. (checkbox input)

12:00 (days of week: ) – 🍳 12 PM Saturday breakfast: Scrambled eggs with cheese and sautéed greens. reminder

✅ 🥜 4 PM Saturday snack: Handful of mixed nuts. (checkbox input)

16:00 (days of week: ) – 🥜 4 PM Saturday snack: Handful of mixed nuts. reminder

✅ 🐟 7:30 PM Saturday dinner: Grilled tuna steak with steamed asparagus. (checkbox input)

19:30 (days of week: ) – 🐟 7:30 PM Saturday dinner: Grilled tuna steak with steamed asparagus. reminder

📝 Monitor progress (list)

#️⃣ Body weight: (number input)

#️⃣ Weight lost: (number input)

✍️ How does it feel to make progress? (text input)

08:00 (days of week: ) – Monitor progress reminder

✅ 🥑 12 PM Sunday breakfast: Smoothie (almond milk, protein powder, spinach, chia seeds, avocado). (checkbox input)

12:00 (days of week: ) – 🥑 12 PM Sunday breakfast: Smoothie (almond milk, protein powder, spinach, chia seeds, avocado). reminder

✅ 🧀 4 PM Sunday snack: Cottage cheese with a handful of berries. (checkbox input)

16:00 (days of week: ) – 🧀 4 PM Sunday snack: Cottage cheese with a handful of berries. reminder

✅ 🍗 7:30 PM Sunday dinner: Roasted turkey breast with zucchini noodles. (checkbox input)

19:30 (days of week: ) – 🍗 7:30 PM Sunday dinner: Roasted turkey breast with zucchini noodles. reminder

#️⃣ Daily water intake: (number input)

21:30 (days of week: ) – Daily water intake: reminder

📝 Helpful resources (list)

List reminders

No reminders.