This is a sequel to my last article about Intermittent Fasting. I want to share the meal plan I created for myself to follow IF. The reason being that I was not able to find an adequate example which would help me to better understand the approach. After researching and reading about the principles and how-tos, this is what I created for myself.

By all means this is not a plan that will suit everyone, in fact it may not be good for anybody else. Yet, it is great for me. And that is the point. Rather than copying the piece as it is, try to extract an idea from it. Everyone likes different foods, enjoys different tastes prefers different ingredients. Nonetheless, principles are the same.

How I created my meal plan.

The method I used to create the meal plan was rather simple. I opened a food database website and started looking for meals and ingredients that will fit numbers of my calculated macros. I knew I need to have several corner-stones in my diet and find some foods that will make up for the overall amount necessary. The foundation goods are:

  • lean chicken meat, fish, tofu, eggs
  • mozzarella, cottage cheese, curd, yogurt
  • potatoes, rice, oats, rice bread
  • veggies, fruits, nuts

This process resulted in a complete meal plan that I am now sticking to and will be doing so for next few weeks. In order to enhance sustainability and overall adherence I can bear with, I designed 2 variants for training day and rest day as well. This introduces variety and combinations. Further down the road, I may easily create another variant for both days. In fact, it will be inevitable due to the fact that as my body fat goes down I will need to do adjustments to calories and macros respectively.

Here, I present one of the variants I have.


It is good to split the source.

As you can see there, the source of energy varies between the days. When I train I need to refill my muscles with carbs, thus the amount of fat I consume is lowered. On the other hand, when I rest I fuel my body with fats mainly and the amount doubles. Protein intake stays about the same and balances the difference in a weekly scope.

I do my best to keep this as close to the set-up as possible. Because the energy balance will always be only an estimation rather than exact math, keeping within an interval of 10% under or above the goal is fine. Yet, the more consistent you are the better for your effort.

Eating the load is not easy.

There is one particular thing I was uncertain about. Especially on training days it is a bit of a challenge to eat all the food listed. This food, containing desired volume of macros, is not so energy dense as the junk food we like to eat so much. Thus, shoving almost a 1000g of load into your body is not so pleasant. At the moment I eat this (TD meal 1) in two parts with a delay in between. It is not a problem to split it. But I hope my body will get used to it with time.

Perhaps you noticed that I eat at 13:00, 16:30, 20:30. During the fast I feel hungry which is an expected thing because I am in energy deficit. I am killing this feeling with a lot of pure water, unsweetened black/green tea, coffee and chewing gums. Although they have a minor amount of energy it is totally fine to use them as they will not hinder your effort.

If you have any questions, please post them in comments. Stay tuned, next post will be about the progress I made since I started and afterwards I want to cover the topic of training.


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