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Day 21 Recipes 

21-Day Intermittent Fasting Challenge

Image by Edwin Splisser

📝 Checkmate

You Are Here :) 

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Day 21 Recipes and Instructions

Fast Breaker: Mixed Berry and Chia Seed Pudding

  • Ingredients:

    • 1/4 cup chia seeds

    • 1 cup unsweetened almond milk (or coconut milk)

    • 1/2 cup mixed berries (fresh or frozen)

    • Stevia or erythritol to taste (optional)

    • A dash of vanilla extract (optional)

  • Instructions:

    1. In a bowl or mason jar, mix the chia seeds with almond milk, sweetener (if using), and vanilla extract until well combined.

    2. Let the mixture sit for 5 minutes, then stir again to prevent clumping.

    3. Cover and refrigerate overnight, or at least 3-4 hours, until it has thickened into a pudding-like consistency.

    4. Before serving, top with mixed berries.

  • Macros: Approximately 200 calories, 6g protein, 12g fat, 18g carbohydrates (fiber content makes net carbs lower).

 

Meal 1: Asian Beef Salad with Sesame Ginger Dressing

  • Ingredients:

    • 4 oz lean beef steak, grilled and thinly sliced

    • 2 cups mixed salad greens

    • 1/4 cup shredded carrots

    • 1/4 cup cucumber, sliced

    • 2 tablespoons cilantro, chopped

    • 1 tablespoon sesame seeds

    • For the dressing:

      • 1 tablespoon soy sauce (low sodium)

      • 1 tablespoon sesame oil

      • 1 tablespoon rice vinegar

      • 1 teaspoon fresh ginger, grated

      • Stevia or erythritol to taste (optional)

  • Instructions:

    1. Whisk together all dressing ingredients in a small bowl.

    2. Toss the salad greens, shredded carrots, cucumber, and cilantro in a large bowl.

    3. Add the sliced beef to the salad.

    4. Drizzle the dressing over the salad and toss again to coat evenly.

    5. Sprinkle sesame seeds on top before serving.

  • Macros: Approximately 450 calories, 30g protein, 30g fat, 10g carbohydrates.

 

Meal 2: Lemon Herb Roasted Chicken with Mixed Roasted Vegetables

  • Ingredients:

    • 4 oz chicken breast

    • 1 cup mixed vegetables (zucchini, bell peppers), chopped

    • 1 tablespoon olive oil

    • Juice of 1/2 lemon

    • 1 teaspoon dried herbs (rosemary, thyme, oregano)

    • Salt and pepper to taste

  • Instructions:

    1. Preheat your oven to 375°F (190°C).

    2. Season the chicken breast with lemon juice, herbs, salt, and pepper.

    3. Toss the chopped vegetables with olive oil and a pinch of salt and pepper.

    4. Place the chicken and vegetables on a baking sheet in a single layer.

    5. Roast in the preheated oven for about 25-30 minutes, until the chicken is cooked through and the vegetables are tender.

    6. Serve hot.

  • Macros: Approximately 400 calories, 35g protein, 20g fat, 15g carbohydrates.

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Breakfast time
Last Day of the Fasting Challenge!

You did it! 🎉 Completing this challenge is a huge accomplishment, and we’re so proud of you. Remember, fasting isn’t just about weight loss—it’s about resetting your body, boosting energy, improving digestion, reducing inflammation, and so much more!

Keep going! The benefits of fasting grow stronger over time, and every step you take brings you closer to your best health.

If you have any questions or would like private coaching, feel free to email us at help@fastingboost.com—we’d love to support you on your journey! Stay strong & keep fasting! 💪🔥

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