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  • PlanFasting8 16

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    Ilinca Volanschi
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    The document provides a sample 5-day intermittent fasting meal plan. Each day consists of 3 meals within an 8-hour eating window, with a 16-hour daily fasting period. Meals include protein sources like eggs, fish, and plant-based options as well as low-carb vegetables. The meals aim to provide around 1000 calories per day with a macronutrient breakdown of around 70g carbs, 30g fat, and varying protein amounts. Participants are encouraged to drink water in the morning and do 30 minutes of cardio while fasting. The meal plan can be repeated or customized meals selected from the prior days on weekends.

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    PlanFasting8-16

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    The document provides a sample 5-day intermittent fasting meal plan. Each day consists of 3 meals within an 8-hour eating window, with a 16-hour daily fasting period. Meals include protein sources like eggs, fish, and plant-based options as well as low-carb vegetables. The meals aim to provide around 1000 calories per day with a macronutrient breakdown of around 70g carbs, 30g fat, and varying protein amounts. Participants are encouraged to drink water in the morning and do 30 minutes of cardio while fasting. The meal plan can be repeated or customized meals selected from the prior days on weekends.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    2 views6 pages

    PlanFasting8 16

    Uploaded by

    Ilinca Volanschi
    The document provides a sample 5-day intermittent fasting meal plan. Each day consists of 3 meals within an 8-hour eating window, with a 16-hour daily fasting period. Meals include protein sources like eggs, fish, and plant-based options as well as low-carb vegetables. The meals aim to provide around 1000 calories per day with a macronutrient breakdown of around 70g carbs, 30g fat, and varying protein amounts. Participants are encouraged to drink water in the morning and do 30 minutes of cardio while fasting. The meal plan can be repeated or customized meals selected from the prior days on weekends.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 6

    EnerGym Gura Humorului

    P.T Vaipan Alexandru

    Plan Alimentatie
    Intermitent fastig 8/16
    Ziua 1 Luni

    La trezire: 400 ml de apa. 30 min Cardio pe stomacul gol.(mers alert, bicicleta,


    banda) 1 l ceai verde pe timpul antrenamentului

    Masa 1
    -2 oua fierte
    -2 felii wassa integrale
    -100 g castravete
    -50 g rosii cherry
    -o lingura otet de mere nefiltrat ( diluat intr-un pahar de apa)
    Calorii 237/Carbo 17/ Proteina 13 / Grasimi 10

    Masa 2 (inainte de antrenament cu 2 ore)


    -50 g ovaz
    -20 g caju
    -20 g protein
    -50 g afine
    -160 ml lapte migdale
    -Scortisoara ( totul amestecat la foc mic, pana se leaga)

    Calorii 481/Carbo 52/Proteina 33/Grasimi 13

    Masa 3 ( dupa antrenament)


    -120 g Somon
    -200 brocoli fiert
    -50 g Avocado
    - o cana ceai de tei inainte de somn
    Calorii 236/ Carbo 17/ Proteina 25/Grasimi 8
    EnerGym Gura Humorului
    P.T Vaipan Alexandru

    Total Calorii 1000/ Carbo 71/ Grasimi 34

    Ziua 2, Marti

    -400 ml de apa pe stomacul gol.30 min cardio pe stomacul gol

    Masa 1

    -un ou

    -15 g proteina

    -20 g caju

    -25 g ovaz

    Toate in blander apoi in tigaie cu putin ulei de cocos

    Calorii 340/ Carbo 23/ Gasimi 15

    Masa 2( inainte de antrenament)

    -50 g ovaz

    -50g banana

    -30 g nuci

    -20 g protein

    -150 ml lapte migdala

    -Scortisoara

    Totul amestecat in tigaie la foc mic.

    Calorii 495/ Carbo54/Proteina 32/ Grasimi 13

    Masa 3 (dupa antrenament)

    -80g burger vegan Kaufland


    EnerGym Gura Humorului
    P.T Vaipan Alexandru

    -200 g brocoli

    -20 g seminte de canepa

    Total Calorii1200/Carbo 97/ Proteina 84/ Grasimi 49

    Ziua 3 Miercuri

    400 ml de apa. Cardio 30 min pe stomacul gol

    Masa 1

    -2 oua fierte

    -2 felii wassa integrale

    -100 g castravete

    -50 g rosii cherry

    -o lingura otet de mere nefiltrat ( diluat intr-un pahar de apa)

    Calorii 237/Carbo 17/ Proteina 13 / Grasimi 10

    Masa 2 ( inainte de antrenament)

    -50 g ovaz

    -20 g proteina

    -20 g caju

    -50 g rodie

    -150 ml lapte de migdala ( la tigaie, foc mic)

    Calorii 452/Carbo 53/ Proteina 33 / Grasimi 12


    EnerGym Gura Humorului
    P.T Vaipan Alexandru

    Masa 3 (dupa antrenament)

    -150 g cartof dulce

    -100 g somon

    -50 g avocado

    Ziua 4 Joi

    -400 ml de apa pe stomacul gol.30 min cardio pe stomacul gol

    Masa 1

    -un ou

    -15 g proteina

    -15g pudra de cacao

    -25 g ovaz

    -20 g seminte de dovleac

    - 100 ml lapte de migdale

    Masa 2 ( inainte de antrenament)

    -100 g paine integrala prajita

    -25 g unt de arahide

    Masa 3 (dupa antr)

    -150 g cartof dulce

    -25g protein

    -25g mix seminte de canepa

    -100 g lapte de migala


    EnerGym Gura Humorului
    P.T Vaipan Alexandru

    Ziua 5 Vineri

    Masa 1

    -2 oua

    -2 felii wassa integrale

    -100 g castravete

    -50 g rosii cherry

    -o lingura otet de mere nefiltrat ( diluat intr-un pahar de apa)

    Masa 2 ( inainte de antrenament)

    -50 g ovaz

    -20 g proteina

    -20 g caju

    -50 g rodie

    -150 ml lapte migdala

    Masa 3 (dupa antr)

    -150 g creveti

    -50 g orez brun

    -50 g avocado

    -100 g brocoli
    EnerGym Gura Humorului
    P.T Vaipan Alexandru

    Sambata , Duminica poti alege din mesele anterioare respectand principiile


    aplicate.

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