5 Day Intermittent Fasting Meal Plan

Our 5 day intermittent fasting meal plan is perfect for people who are curious about fasting and want to give it a try but aren’t ready to commit—yet. When done correctly, which isn't hard to do, intermittent fasting is one of the easiest and fastest ways to lose fat while maintaining and building lean muscle.

The most common method of intermittent fasting is 16/8, meaning you fast for 16 hours a day and eat during an eight hour window of the day. This may seem extreme, but think of it this way: you finish eating at 6 p.m. and you begin eating at 10 a.m. Or, if you're a night owl, you could stop eating at 10 p.m. and start eating at 2 p.m. You can choose any feeding and fasting window that works for you. 



While you cannot eat during the fasting window, you can drink water (and plenty of it), black coffee and tea.  There is still some debate about whether artificial sweeteners stimulate your insulin response. Since proof either way is unsubstantiated so we recommend erring on the side of caution and avoiding diet sodas or artificially sweetened beverages altogether during your fasting window.

Learn more about intermittent fasting here: Ease Into It: How to Start Intermittent Fasting.


Understanding Your Intermittent Fasting Meal Plan

Many of the recipes here are taken from our bestselling Fast & Furiously Fit ebook. This guide is founded in the basic premises of intermittent fasting, but with our own tweaks and tricks to make it more sustainable and more adaptable than ever before.

The result is a realistic approach to healthy eating and exercise that is easy to incorporate into your existing life—not the other way around.

After all, you shouldn’t have to uproot your existence to eat well and be well. That’s why there is no restrictive, extensive or exhaustive meal planning involved in our approach.

While you have access to over 40 delicious new recipes and snack ideas in the book, intermittent fasting is just as much about meal timing as it is meal composition. Sure, you still need to eat clean and healthfully, incorporating as many whole foods as possible (and of course, some indulgence!)—and yes, you still need to exercise to see the best results—but the real power of our incredible, long-lasting results lies in combining what you eat and how you exercise with when you eat.

In fact, you’ll spend less time than ever worrying about diet and exercise and more time doing (and eating) the things you love.

Join BodyRock+ now for 7 days of free Fast & Furiously Fit workouts with Sean Light--perfect to help you crush your fat loss, muscle gain goals.

GET DAY 1 of this series FOR FREE!

There are NO dietary restrictions in intermittent fasting. You can eat carbs and sugar and see results (of course, you'll see more results with clean eating). Depending on when you're feeding and fasting, you can even eat late at night. 


Do I need to count calories?

Nope. If you are eating (mostly) clean and staying active, it will be difficult to intermittent fasting and exceed your daily calorie requirements.

After a while, you’ll get a feeling for how much of certain foods you should aim to eat on certain days, and you won’t have to even think about it. It will become second nature, and simply part of your intermittent fasting lifestyle.

Learn more: Macro-Measuring Made Easy.

What’s more, one of the great things about our guide’s approach to intermittent fasting is that it resets your brain from the food-centric indoctrination of so many fad diets. When you are on these plans, you are thinking about food all the time: counting calories, points, and weighing portion sizes.

Intermittent fasting liberates your brain and body from even thinking about food, and this can be immensely psychologically beneficial in a world that seems obsessed with it. 


BodyRock 5 Day Intermittent Fasting Meal Plan

You’ll notice that the meals and snacks in this guide repeat. This is because if you’re like 99% of people, you tend to eat the same thing throughout the week and even make extras for leftovers. So, we wanted to make this plan as realistic and easy as possible.

It incorporates plant-based meals and meals with meat. You’ll also find an array of tasty snacks. 


Enjoy!  


Monday

Tuesday

Wednesday

Thursday

Friday

Meal 1

Baked Breakfast Sweet Potato

Apple Cinnamon Baked Oatmeal

Baked Breakfast Sweet Potato

Apple Cinnamon Baked Oatmeal

Baked Avocado Eggs

Snack 1

Homemade Hazelnut Spread & Pear

Fruit & Nuts


Lean, Mean Green Smoothie

Chips, Hummus & Veggie Sticks

Homemade Hazelnut Spread & Pear

Meal 2

Vegan Mac & Cheese

Avocado Arugula and Cherry Tomato Salad

Vegan Mac & Cheese

Avocado Arugula and Cherry Tomato Salad

Vegan Mac & Cheese

Snack 2


Lean, Mean Green Smoothie


Chips, Hummus & Veggie Sticks


Fruit & Nuts


Chocolate Chia Cherry Smoothie


Lean, Mean Green Smoothie

Meal 3

Spicy Peanut Stew 

Spaghetti Squash Chow Mein

Spicy Peanut Stew 

Lentil Bolognese

Spaghetti Squash Chow Mein




RECIPES



BREAKFAST


Baked Breakfast Sweet Potato

Makes 2 servings

You'll need: 
2 large sweet potatoes
2 tbsp all-natural almond butter
1 banana, sliced
2 tsp chia seeds
Cinnamon
Salt

Directions:

Preheat oven to 375℉. Line medium baking sheet with parchment paper. 

Use a fork to poke several holes in the sweet potatoes. Place on baking sheet and bake for 45 minutes to 1 hour or until fork tender. Remove from oven and allow to cool for 5-10 minutes. 

When ready, split sweet potato down the middle and sprinkle with a pinch of salt. Next, drizzle each potato with 1 tbsp almond butter, 1 tsp chia seeds, banana slices, and cinnamon. 

Serve and enjoy. 



Baked Avocado Eggs

Makes 2 servings


You'll need:

2 ripe avocados
4 large eggs
⅛ tsp pepper
1 tbsp chopped chives
4 tbsp salsa (optional)
Hot sauce (optional)

Directions:

Preheat oven to 425℉

Slice avocados in half and remove pit. Scoop out 1-2 tbsp of flesh, or just enough for the eggs to fit. Place avocados in a small baking dish.

Crack an egg into each avocado half. Place in the oven and bake for 15-20 minutes or until egg whites have set.

Remove from oven, serve, and top with pepper, chives, and salsa and hot sauce, if using. 


Apple Cinnamon Baked Oatmeal

Makes 3 servings

You'll need:

  • 1 ½ cup steel cut oats
  • ¼ cup maple syrup
  • 1 tbsp chia seeds + 3 tbsp water
  • 2 tbsp coconut oil, melted
  • 1 tsp cinnamon
  • 1 tsp vanilla
  • ¼ tsp sea salt
  • 2 cups unsweetened almond milk
  • 1 apple, peeled and chopped
  • ½ cup raisins

Directions:

  1. Preheat oven to 375℉.
  2. Combine chia seeds with water to make chia egg. Set aside.
  3. In a large mixing bowl combine oats, maple syrup, chia egg, coconut oil, cinnamon, vanilla, and sea salt. Stir well to combine. Add almond milk, apple, and raisins. Stir everything together. 
  4. Place oatmeal mixture in a greased 8x8 baking dish, and bake 50-60 minutes or until oatmeal is golden brown and the center is cooked all the way through. Remove from oven and let cool a little before serving. 

 

LUNCH

Avocado Arugula and Cherry Tomato Salad

Makes 4 servings

You’ll need: 

Tomato Salad 

  • 1 pint yellow cherry or grape tomatoes, sliced in half
  • 1 pint red cherry or grape tomatoes, sliced in half
  • 5 oz baby arugula, roughly chopped
  • 2 large firm avocados (ripe but not too soft), cut into chunks
  • 1/4 cup red onion, diced
  • 6 large basil leaves, thinly sliced

Balsamic Vinaigrette 

  • 2 tbsp balsamic vinegar
  • 1 tbsp olive oil
  • 1 tbsp maple syrup
  • 1 tbsp lemon juice
  • 1 garlic clove, minced
  • 1/2 tsp Italian seasonings
  • 1/4 tsp pink sea salt
  • 1/4 tsp pepper

Directions:

  1. Put the halved tomatoes, chopped arugula, diced red onion, basil leaves, and avocado chunks into a large mixing bowl.

  2. In a small bowl, whisk the vinegar, olive oil, maple syrup, lemon juice, garlic, Italian seasonings, salt, and pepper until well combined. Pour the dressing over the tomato salad. Gently mix the salad until the dressing has been evenly distributed. Garnish with fresh basil.

  3. It's best to make this salad right before you want to serve it. If you prep it too early, the juice from the tomatoes will make the arugula soggy and the avocados will turn brown.

  4. You can prep the dressing early if you want to, just wait until right before you serve the tomato salad to dress it.

 

Vegan Mac & Cheese

Makes 4 servings

You’ll need:

  • 8 ounces brown rice macaroni elbows
  • 1 head of broccoli, florets cut into small bites
  • 1 ½ tablespoons a extra-virgin olive oil
  • 1 small yellow onion, chopped 
  • 1 cup peeled and grated russet potato 
  • 3 cloves garlic, pressed or minced
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • ½ teaspoon dry mustard powder
  • ½ teaspoon fine sea salt, more to taste
  • Small pinch red pepper flakes
  • ⅔ cup raw, soaked cashews (soak for ~4 hours)
  • 1 cup water, more as necessary
  • ¼ cup nutritional yeast 
  • 2 to 3 teaspoons apple cider vinegar, to taste

Directions:

  1. Bring a large pot of salted water to boil for the pasta. Cook according to package directions. If using broccoli, stir it into the pot when just 2 to 3 more minutes remain. Drain, and transfer the contents to a large serving bowl.

  2. Meanwhile, in a medium-to-large saucepan, warm the oil over medium heat. Add the onion and a pinch of salt and cook, stirring often, until the onion is tender and turning translucent, about 5 minutes.

  3. Add the grated potato, garlic, garlic powder, onion powder, mustard powder, salt and red pepper flakes. Stir to combine, and cook, stirring constantly, for about 1 minute to enhance their flavors.

  4. Add the cashews and water, and stir to combine. Let the mixture come to a simmer. Continue simmering, stirring frequently and reducing heat as necessary to avoid a rapid boil, until the potatoes are completely tender and cooked through, about 5 to 8 minutes.

  5. Carefully pour the mixture into a blender. Add the nutritional yeast and 2 teaspoons vinegar. Blend until the mixture is completely smooth, about 2 minutes, stopping to scrape down the sides if necessary. If the mixture won’t blend easily or if you would prefer a thinner consistency, add water in ¼ cup increments, blending after each one.

  6. Taste, and blend in additional salt until the sauce is the way you’d like it. Blend again.

  7. Pour the sauce into the bowl of pasta. Stir until well combined, and serve immediately. Leftovers keep well, chilled and covered, for 3 to 4 days. Gentle reheat, adding a tiny splash of water if necessary to loosen up the sauce.

 


DINNER


Spicy Peanut Stew

Makes 4 servings

You'll need:

  • 1 tsp olive oil
  • 1 medium onion, chopped
  • 3 cloves of garlic, minced
  • 1 red pepper, diced
  • 1 jalapeno, seeded and diced
  • 2 medium sweet potatoes, peeled and chopped
  • 1, 28 ounce can diced tomatoes
  • Salt and pepper, to taste
  • ½ cup natural peanut butter
  • 4 cups vegetable broth
  • 2 tsp chili powder
  • ¼ tsp cayenne pepper
  • 1, 15 ounce can chickpeas, rinsed and drained
  • 2 handfuls of spinach or kale

Directions:

  1. In a large saucepan, heat oil over medium heat add onion and garlic and sauté until translucent.
  2. Add red pepper, jalapeno pepper, sweet potato and canned tomato. Raise heat to medium-high and simmer for 5 minutes. Add salt and pepper to taste.
  3. In a medium bowl, whisk peanut butter with 1 cup of stock until no clumps remain. Stir into large sauce pan. Add remaining broth, chili powder and cayenne. Cover and simmer for 10-20 minutes or until sweet potato is tender.
  4. Stir in chickpeas and spinach. Cook until spinach is wilted. 
  5. Ladle into bowls and serve.

Spaghetti Squash Chow Mein

Makes 2 servings

You'll need: 

½ tbsp sesame oil
½ tbsp coconut oil
1 medium onion, sliced thin
3 garlic cloves, minced
½ cabbage, sliced thin
2 small carrots, shredded
1, 2 pound spaghetti squash
2 tbsp coconut aminos
1 tbsp honey
2 tsp fish sauce
1-inch    worth of freshly-grated ginger
1 tsp red chili flakes
1 tsp salt, or to taste
½ tsp black pepper
½ pound shrimp (peeled and de-veined)
8 ounce cooked chicken (~2 breasts/thighs) chopped or sliced thin
Green onions, spring onions, or chives
Directions:
In a large skillet, heat coconut and sesame oils over medium-low heat. Cook the onions until soft and translucent.

Add the minced garlic and cook until fragrant. Add cabbage and carrots. Cook for 10 minutes. While cooking, prepare the squash.

Pierce the squash in several places with a knife. Microwave for 6 minutes on high, then turn the squash over and cook for an additional 6 minutes. Remove from the microwave, and split open from end to end. Let sit to cool while you prepare the sauce.

Mix coconut aminos, honey, fish sauce, grated ginger, chili flakes, salt and black pepper. 

Remove seeds from the center of the squash. Using a fork, scrape spaghetti squash strands into the vegetables in the skillet. Stir together, add sauce, shrimp, and cooked chicken. Heat until shrimp are pink and cooked. 

Top with green onions, spring onions or chives and serve.


Lentil Bolognese

Makes 3 servings

You'll need: 

½ cup green lentils, rinsed
1 onion, finely chopped
1 celery stalk, finely chopped
1 carrot, peeled and finely chopped
2 tbsp olive oil, divided
1, 28 ounce can diced tomatoes
1 glass red wine
1 tsp dried oregano
1 tsp fine grain salt
½ tsp black pepper
2 1/2  cups whole grain pasta (cooked)

 

Directions:

In a large saucepan, bring lentils and 2 cups of water to a rapid boil.

Reduce heat to a simmer and cook, uncovered for 20-25 minutes. 

Drain lentils and add to a food processor. Pulse a few times to create a coarse puree. Set aside.

Heat 1 tbsp of oil in large saucepan over medium high heat. Add onion, celery, and carrots and sauté for 8-10 minutes, or until onions are tender. 

Add tomatoes, salt and pepper, and simmer for 5 minutes. Add red wine and simmer for another 5 minutes.

Add pureed lentil, stir, and cook over low heat for 10-15 minutes. 

Remove from heat and add remaining olive oil and oregano. 

Serve over your favourite pasta.

 

SNACKS

Homemade Hazelnut Spread & Pear

Makes ~10 servings of spread. 1 tbsp = 1 serving. Calories: 150 Fat: 9g Carbs: 19 Protein: 9

You’ll need:

  • 1 MEDIUM PEAR
  • 2 CUPS RAW HAZELNUTS
  • ¼ CUP COCOA POWDER
  • 1½ TBSP VANILLA EXTRACT (PURE)
  • ½ CUP 100% MAPLE SYRUP OR XYLITOL 
  • 1 PINCH STEVIA
  • ¼ TSP SALT
  • 1 TSP COCONUT OIL
  • ½ CUP ALMOND MILK

Directions:

1) Preheat oven to 400 F.

2) Roast the hazelnuts for 6-8 minutes. 

3) Use a paper towel to rub their skins off once they’re done.

4) Use a food processor to blend nuts into a butter.

5) Add the other ingredients and blend until smooth. 

6) Cut pear into slices.

7) Spread slices with 1 TBSP of the hazelnut spread.


Fruit & Nuts

Calories: 180 Fat: 9g Carbs: 25g Protein: 5g

You’ll need:

1 serving of fruit of choice

12 whole, raw nuts of choice

Directions:

Eat and enjoy!

Chips, Hummus & Veggie Sticks
Makes 1 serving

Calories: 200 Fat: 4g Carb: 20g Protein: 5g

You’ll need:

Pop Chips/Baked Kettle Chips/Brown Rice Chips (one serving: should be specified on the package)

2 tbsp hummus

1 cup cut, raw vegetables of choice

Directions:

Dip your chips and veggies into the hummus and enjoy!



Lean, Mean Green Smoothie

Makes 1 serving 

Calories: 170 Fat: 3.4g Carbs: 5g Protein: 3g

You’ll need:

1 ¼ cups unsweetened vanilla almond milk
3 ice cubes
2 cups spinach 
½  an avocado
1 tbsp roasted flax seeds
4-5 drops vanilla stevia

Directions:

Blend and enjoy immediately.



Chocolate Chia Cherry Smoothie

Calories: 180 Fat: 2g Carbs: 35 Protein: 4g

You’ll need:

  • 4-5 ICE CUBES
  • ½  BANANA
  • 3/4 CUP CHERRIES
  • 1 TSP RAW CACAO NIBS
  • 1/2 TSP CINNAMON
  • 1 TBSP CHIA SEEDS
  • ¾ CUP ALMOND MILK

Directions:

  1. Combine all ingredients in a blender and blend until smooth.

 

If you love this, you'll appreciate our entire Fasting guide, available as an ebook, one for women and one for men. Use code FFF7 to get 20% off today!





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