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Intermittent fasting has become increasingly popular in recent years as a way to improve health, maintain weight, and even increase lifespan. If you’re just starting out, it can be overwhelming to figure out where to begin. That’s why we’ve created a 7-day meal plan for beginners to help you jumpstart your intermittent fasting journey. Day 1: Breakfast For your first day, start with a simple breakfast of scrambled eggs and spinach. Cook 2 eggs in coconut oil and add a handful of spinach. This breakfast will provide healthy fats and protein to keep you full until lunchtime. Day 1: Lunch For lunch, have a salad with grilled chicken and mixed greens. Add half an avocado for healthy fats and flavor. Dress with olive oil and balsamic vinegar. Day 1: Dinner For dinner, start with a side salad with mixed greens, cherry tomatoes, and cucumber. For the main course, make baked salmon with lemon and dill. Serve with steamed broccoli and cauliflower. Day 2: Breakfast Day 2 starts with a smoothie that is high in protein and fiber. Blend 1 cup of unsweetened almond milk, 1 scoop vanilla protein powder, 1 tablespoon of chia seeds, and 1/2 cup of frozen berries. Day 2: Lunch For lunch, make grilled chicken with roasted red pepper and mozzarella. Serve on a bed of mixed greens with a side of avocado. Day 2: Dinner For dinner, make a stir-fry with broccoli, bell peppers, onions, and mushrooms. Add in sliced steak or tofu for protein, and serve over brown rice. Day 3: Breakfast Day 3 starts with a breakfast bowl made with Greek yogurt, mixed berries, and granola. Top with a drizzle of honey for sweetness. Day 3: Lunch For lunch, make a wrap with turkey breast, lettuce, and hummus. Serve with a side of baby carrots. Day 3: Dinner For dinner, make baked cod with garlic and herbs. Serve with roasted sweet potatoes and a side salad. Day 4: Breakfast Day 4 starts with a breakfast sandwich made with a whole grain English muffin, scrambled eggs, and spinach. Add a slice of tomato and avocado for flavor. Day 4: Lunch For lunch, make a chicken and vegetable soup. Use chicken broth as the base, and add in carrots, celery, and chicken breast. Day 4: Dinner For dinner, make a vegetable stir-fry with tofu or steak. Serve over brown rice. Day 5: Breakfast Day 5 starts with a smoothie bowl. Blend 1 cup of unsweetened almond milk, 1 frozen banana, 1 scoop of vanilla protein powder, and 1 tablespoon of almond butter. Top with sliced strawberries and almonds. Day 5: Lunch For lunch, make a tuna salad with mixed greens. Use Greek yogurt instead of mayonnaise for a healthier option. Day 5: Dinner For dinner, make a grilled chicken or veggie burger with a side of sweet potato fries. Day 6: Breakfast Day 6 starts with a breakfast burrito. Fill a whole grain tortilla with scrambled eggs, black beans, and salsa. Day 6: Lunch For lunch, make a salad with mixed greens, grilled chicken or tofu, and sliced almonds. Dress with olive oil and balsamic vinegar. Day 6: Dinner For dinner, make a baked salmon with lemon and herbs. Serve with a side of quinoa and roasted vegetables. Day 7: Breakfast Day 7 starts with a breakfast parfait. Layer Greek yogurt, mixed berries, and granola in a glass. Day 7: Lunch For lunch, make a turkey and cheese wrap with lettuce and tomato. Serve with a side of sliced apples. Day 7: Dinner For dinner, make a vegetable stir-fry with shrimp or tofu. Serve over brown rice. By following this 7-day meal plan, you can ease into intermittent fasting and improve your overall health. Remember to listen to your body and adjust the plan as needed. Happy fasting!
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