top of page
Food blog

Shopping List

21-Day Intermittent Fasting Challenge

Schedule.png

Day 15 Meal Plan Recipes

21-Day Intermittent Fasting Challenge

Layered Rock Pattern
Healthy Side Dish
Geode Crystal Cross-section

Week 3 Meal Plan 

Day 15

  • Breakfast (Fast Breaker): Greek Yogurt with Pecans and Cinnamon

  • Meal 1: Spinach and Mushroom Frittata

  • Meal 2: Grilled Tilapia with Garlic-Lemon Butter and Steamed Green Beans

Day 16

  • Breakfast (Fast Breaker): Almond Flour Pancakes with Sugar-Free Syrup

  • Meal 1: Chicken Caesar Wrap (use a low-carb tortilla)

  • Meal 2: Beef Kabobs with Bell Peppers and Onions

Day 17

  • Breakfast (Fast Breaker): Avocado and Tomato Salad with Olive Oil

  • Meal 1: Tuna Nicoise Salad (sans potatoes)

  • Meal 2: Pork Tenderloin with Roasted Brussels Sprouts

Day 18

  • Breakfast (Fast Breaker): Cheddar Cheese and Turkey Bacon Bites

  • Meal 1: Cobb Salad with Grilled Shrimp

  • Meal 2: Baked Chicken with Creamy Spinach

Day 19

  • Breakfast (Fast Breaker): Coconut Milk Smoothie with Spinach and Blueberries

  • Meal 1: Turkey and Avocado Roll-Ups

  • Meal 2: Zesty Lime Salmon with Cauliflower Rice

Day 20

  • Breakfast (Fast Breaker): Hard-Boiled Egg and Sliced Avocado

  • Meal 1: Grilled Chicken Avocado Salad

  • Meal 2: Lamb Chops with Asparagus and Hollandaise Sauce

Day 21

  • Breakfast (Fast Breaker): Mixed Berry and Chia Seed Pudding

  • Meal 1: Asian Beef Salad with Sesame Ginger Dressing

  • Meal 2: Lemon Herb Roasted Chicken with Mixed Roasted Vegetables (zucchini, bell peppers)

 

Estimated Macronutrients

  • Fast Breaker: ~200 calories, 10g protein, 15g fat, 5g carbohydrates

  • Meal 1: ~400 calories, 30g protein, 25g fat, 10g carbohydrates

  • Meal 2: ~400 calories, 35g protein, 25g fat, 10g carbohydrates

 

This final week continues our commitment to delicious, nutritious meals that support your health and weight loss goals. The variety ensures you never feel bored and always look forward to your next meal. Remember, portion sizes and specific ingredients can be adjusted to meet your exact nutritional needs and preferences.

Shopping List
  • Proteins: Greek yogurt, tilapia, chicken breasts, beef (for kabobs and Asian salad), pork tenderloin, shrimp, salmon, turkey bacon, lamb chops

  • Dairy: Cheddar cheese, eggs, heavy cream (for Hollandaise sauce)

  • Vegetables: Spinach, mushrooms, green beans, bell peppers, onions, avocado, tomatoes, lettuce (for salads and wraps), Brussels sprouts, cauliflower, asparagus, zucchini

  • Fruits: Blueberries, mixed berries (for pudding), lemon, lime

  • Nuts and Seeds: Pecans, almonds (for flour), chia seeds

  • Pantry: Olive oil, sugar-free syrup, low-carb tortillas, coconut milk, sesame ginger dressing, herbs and spices (cinnamon, garlic, etc.), almond flour

Fast Breaker: Greek Yogurt with Pecans and Cinnamon

  • Ingredients:

    • 1/2 cup full-fat Greek yogurt

    • 2 tablespoons pecans, chopped

    • 1/2 teaspoon cinnamon

    • Stevia or erythritol to taste (optional)

  • Instructions:

    1. In a bowl, mix the Greek yogurt with cinnamon and sweetener (if using).

    2. Top with chopped pecans.

    3. Serve immediately.

  • Macros: Approximately 200 calories, 10g protein, 15g fat, 5g carbohydrates.

 

Meal 1: Spinach and Mushroom Frittata

  • Ingredients:

    • 4 large eggs

    • 1 cup fresh spinach, chopped

    • 1/2 cup mushrooms, sliced

    • 1/4 cup onion, finely chopped

    • 1/4 cup feta cheese, crumbled

    • Salt and pepper to taste

    • 1 tablespoon olive oil

  • Instructions:

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

    2. In a mixing bowl, whisk the eggs, salt, and pepper.

    3. Heat olive oil in an oven-safe skillet over medium heat. Sauté onions, mushrooms, and spinach until softened.

    4. Pour the egg mixture over the vegetables. Sprinkle with feta cheese.

    5. Cook for a few minutes until the edges start to set, then transfer to the oven.

    6. Bake for 8-10 minutes until the frittata is set and lightly golden.

    7. Serve warm.

  • Macros: Approximately 400 calories, 30g protein, 25g fat, 10g carbohydrates.

 

Meal 2: Grilled Tilapia with Garlic-Lemon Butter and Steamed Green Beans

  • Ingredients:

    • 6 oz tilapia fillet

    • 1 tablespoon butter

    • 1 clove garlic, minced

    • Juice of 1/2 lemon

    • Salt and pepper to taste

    • 1 cup green beans, trimmed

  • Instructions:

    1. Preheat grill to medium-high heat.

    2. Season the tilapia with salt and pepper.

    3. Grill the tilapia for about 3-4 minutes per side, until cooked through.

    4. In a small saucepan, melt butter over medium heat. Add garlic and lemon juice, sauté for 1-2 minutes.

    5. Steam green beans until tender-crisp.

    6. Serve the grilled tilapia topped with garlic-lemon butter and a side of steamed green beans.

  • Macros: Approximately 400 calories, 35g protein, 25g fat, 10g carbohydrates.

bottom of page