3-Day meal plan - low cal and refeed
3-Day meal plan. 900 cals on low days, 1500 on high. 45% protein, 25% carbs, 30% fats & 15-20 grams of fiber
Monday: (16 hour fast - 900 cals)
Breakfast: Scrambled eggs (2 eggs) with spinach and bell peppers, served with a side of sliced avocado. (Protein, Fat, Carbs, Fiber: 25g P, 9g C, 22g F, 6g Fiber)
Snack: Almonds (1 oz) (Protein, Fat, Carbs, Fiber: 6g P, 3g C, 14g F, 3.5g Fiber)
Lunch: Grilled chicken breast (4 oz) with roasted vegetables (zucchini, bell peppers, and onions), seasoned with garlic and herbs. (Protein, Fat, Carbs, Fiber: 25g P, 8g C, 10g F, 5g Fiber)
Snack: Greek yogurt (1 container) with blueberries (1/2 cup) (Protein, Fat, Carbs, Fiber: 15g P, 20g C, 0g F, 3g Fiber)
Dinner: Baked salmon (4 oz) with roasted asparagus and a side salad (mixed greens, tomatoes, and cucumbers), dressed with olive oil and balsamic vinegar. (Protein, Fat, Carbs, Fiber: 25g P, 9g C, 16g F, 5g Fiber)
Tuesday (20-hour fast - 900 cals)
Snack: Apple (1 medium) with almond butter (1 tbsp) (Protein, Fat, Carbs, Fiber: 3g P, 18g C, 10g F, 5g Fiber)
Lunch: Tuna salad (4 oz) made with Greek yogurt and served with lettuce wraps and sliced cucumbers. (Protein, Fat, Carbs, Fiber: 25g P, 6g C, 10g F, 3g Fiber)
Snack: Hard-boiled egg (1 large) (Protein, Fat, Carbs, Fiber: 6g P, 0g C, 5g F, 0g Fiber)
Dinner: Grilled chicken thigh (4 oz) with roasted Brussels sprouts and brown rice. (Protein, Fat, Carbs, Fiber: 25g P, 25g C, 10g F, 8g Fiber)
Wednesday: (16 hour fast - Refeed - 1500 cals)
Breakfast: Omelet made with 2 eggs, spinach, and feta cheese, served with a side of sliced tomato. (Protein, Fat, Carbs, Fiber: 25g P, 7g C, 20g F, 3g Fiber)
Snack: Baby carrots (1 cup) with hummus (2 tbsp) (Protein, Fat, Carbs, Fiber: 4g P, 14g C, 4g F, 4g Fiber)
Lunch: Baked chicken breast (4 oz) with roasted sweet potatoes and green beans. (Protein, Fat, Carbs, Fiber: 25g P, 30g C, 5g F, 8g Fiber)
Snack: Cottage cheese (1/2 cup) with sliced pear (1 medium) (Protein, Fat, Carbs, Fiber: 13g P, 21g C, 2g F, 5g Fiber)
Dinner: Beef stir-fry with broccoli and bell peppers, served over cauliflower rice. (Protein, Fat, Carbs, Fiber: 25g P, 15g C, 15g F, 8g Fiber)