Surely you are familiar with the intermittent fasting system, as it is one of the modern systems that have proven its effectiveness and benefits in slimming and weight loss, but do you know what is permitted and prohibited and the schedule of intermittent fasting meals to follow? You will know all this and more in the following article:

What are the allowed intermittent fasting meals?

First of all, there are 3 types of foods that you need to make sure are included in the intermittent fasting diet:

1. Lean proteins

Eating lean proteins makes you feel full for a long period of time, unlike other types of foods, and will also help you build and maintain muscle. Examples of these proteins are as follows:

• chicken breast
• Plain Greek yogurt
• Beans, peas and lentils
• Fish and shellfish
• Tofu and tempeh

2. Useful and healthy fruits

Like any diet, it is important to eat nutritious foods within the intermittent fasting meals. Fruits and vegetables are usually nutritious and beneficial foods because they contain vitamins, minerals, and fiber that help lower cholesterol levels, control blood sugar levels, and maintain gut health. Low calories.

While the researchers recommended that for a 2,000-calorie-a-day diet, they should include 2 cups of fruit per day. Examples of healthy fruits that you should eat during intermittent fasting include:

• apple
• apricot
• Blueberry
• Cranberries
• Cherry
• peach
• pears
• plum
• orange
• watermelon

3. Vegetables

Vegetables are one of the most important meals for intermittent fasting, as the researchers confirmed that a diet rich in leafy vegetables can reduce the risk of heart disease, type 2 diabetes, and cancer. Including 2.5 cups of vegetables per day, which are as follows:

• urticaria
• broccoli
• tomatoes
• cauliflower
• Green Beans

Leafy greens are also an excellent choice because they provide a lot of nutrients and fiber:

• cabbage
• turnip
• spinach
• Lettuce
• Boiling

What are the prohibited intermittent fasting meals?

Before knowing the schedule of intermittent fasting meals, there are some foods that you must stop eating while you are following this diet or any other diets, as you must limit foods rich in calories, which contain large amounts of added sugar, unhealthy saturated fats, and salts, because they are It is not satiating and will make you more hungry, and it does not contain the nutrients needed for the body, which are as follows:

• Snacks like chips of all kinds.
• pretzels.
• crackers.

Foods that contain large amounts of unnatural sugars that you should avoid or limit during intermittent fasting:

• Biscuits / Cookies.
• sweets.
• Cake.
• flavored drinks.
• Highly sweetened tea and coffee.
• High-sugar breakfast cereal with a little fiber and granola.

Intermittent fasting meal schedule

The intermittent fasting system is not similar to other diets used for weight loss and slimming, as it does not depend more on meals, but depends on the method of following it on the times when it is allowed to eat and the times when you must stop eating, but in the following points we will show you 3 days of the fasting meal schedule Intermittent for beginners that you can follow:

The first day of intermittent fasting meals

First meal – sandwiches

• multigrain bread, 1 tablespoon olive oil, 1/4 teaspoon dried rosemary, 1 egg, ½ cup fresh baby spinach, 1/4 medium tomato, 1 tablespoon low-fat feta cheese, salt and freshly ground black pepper to taste.
• Calories: 242
• Fat: 11.7 grams, protein: 13 grams, carbohydrates: 25 grams.

The second meal – rice with coconut curry

• 1 teaspoon olive oil ½ yellow onion 1 clove garlic 1 tablespoon minced ginger 1.5 cups chickpeas 2 cups canned tomatoes 2 cups small cauliflower florets 1 sweet potato 1 can light coconut milk 1 cup broth Vegetables, 1 tablespoon garam masala, ½ tablespoon curry powder, 1 teaspoon salt, 2 cups chopped baby spinach.
• For the rice – 1.5 cups of uncooked brown rice, 1 can of light coconut milk, ½ cup of water, 1/4 teaspoon of salt.
• Calories: 397
• Fat: 11.4 grams, protein: 10.5 grams, carbohydrates: 62.5 grams.

The third meal – rice with shrimp with honey and garlic

• 1 tablespoon of coconut oil, 453 grams of shrimp, 2 cloves of garlic, 1 tablespoon of ginger, 1 small yellow onion, 1 red bell pepper, 1 cup of peas, ½ teaspoon of salt, 2 tablespoons of honey, 1 tablespoon of soy sauce, 1 1 tablespoon orange peel, 2 cups cooked.
• This meal is enough for 4 people
• Calories per meal: 361
• Fat: 5 grams, protein: 28 grams, carbohydrates: 41 grams.

The fourth meal

• 3 tablespoons of low-sodium soy sauce, 1 tablespoon of honey, 2 tablespoons of lemon juice, 2 tablespoons of sesame oil, 1 tablespoon of cornstarch, 2 tablespoons of sesame seeds, 1 tablespoon of olive oil, 566 grams of boneless chicken breast of bone and fat, 1 medium onion, 28 grams of chopped ginger root, 2 cups of broccoli florets, 1/4 tablespoon of black pepper.
• This meal is enough for 4 persons
• Calories per meal: 256
• Fat: 5 grams, protein: 86.5 grams, carbohydrates: 143.5 grams.

The second day of intermittent fasting meals

The first meal – pancakes

• 2 large eggs 2 tablespoons of oil 2 tablespoons of unsweetened almond milk 2 tablespoons of water 2 tablespoons of maple syrup 1 tablespoon of baking powder 1 cup of almond flour Coconut oil for frying.
• These ingredients make 9 pancakes.
• Calories: 252
• Fat: 20 grams, protein: 8 grams, carbohydrates: 12 grams.

The second meal – a smoothie

• 1 medium banana, 1 cup of frozen strawberries, 2 tablespoons of oats, 1/4 cup of protein powder, 1 tablespoon of peanut butter, 1 cup of unsweetened almond milk.
• This meal is enough for 2 persons.
• Calories in one meal: 204
• Fat: 6 grams, protein: 12 grams, carbohydrates: 29 grams.

The third meal – fresh quinoa fruit salad

• Salad – 2.5 cups of baby spinach, 1 cup of sliced ​​strawberries, 43.6 grams of crumbled goat cheese, 2 tablespoons of thinly sliced ​​almonds.
• Quinoa – 1/4 cup of quinoa, ½ cup of water, a pinch of salt.
• Dressing – 2 tablespoons of olive oil, ½ tablespoon of lemon, 1 tablespoon of Dijon mustard, ½ tablespoon of honey, black pepper to taste.
• Calories: 693
• Fat: 47.9 grams, protein: 20.8 grams, carbohydrates: 51.3 grams.

The fourth meal – tuna salad

• 680 grams of tuna, 2 teaspoons of dill pickle, 1 large stalk of celery, 1/4 cup red onion, 1 clove of garlic, 1 tablespoon of lemon juice, 1/4 tablespoon of salt, black pepper to flavor, 1 cup of Greek yogurt, A quarter cup of mayonnaise.
• This meal serves 10 people.
• Calories in one meal: 110
• Fat: 5 grams, protein: 15 grams, carbohydrates: 2 grams.
• Total total for the day: calories: 1290, fat: 76 grams, protein: 34 grams, carbohydrates: 18 grams.

The third day of intermittent fasting meals

First meal – donuts

• 100g of Migdol dates, 100g of wholemeal flour, 100g of self-raising flour, 30g of slivered almonds, 1 large egg, olive oil, 320g of blueberries, 1 tablespoon of honey, 4 tablespoons of Greek yogurt .
• This meal serves 4 people.
• Calories in that meal: 361
• Fat: 11.9 grams, protein: 12.5 grams, carbohydrates: 55.6 grams.

The second meal – chicken salad

• Salad Ingredients: 8 cups lettuce, 1/4 cup crumbled gorgonzola cheese, 12 cups thinly sliced ​​almonds, 1 cup diced apple, 1 cup fresh berries, 6 slices cooked bacon.
• Ingredients for the chicken: 453 grams of boneless chicken breasts, 3 tablespoons of crushed garlic, a quarter of a tablespoon of salt, 1/8 tablespoon of crushed pepper, and stirred over the fire until the chicken is tender. Garlic is placed on the salad.
• Dressing ingredients: 1 cup of low-fat Greek yogurt, 1/4 cup of yellow mustard, 6 tablespoons of honey, half a tablespoon of white vinegar, 1 tablespoon of crushed garlic, black pepper to taste, then put on the salad.
• This meal serves 4 people.
• Calories per meal: 521
• Fat: 19 grams, protein: 42 grams, carbohydrates: 48 grams.

The third meal – a cup of salad

• Dressing: 1 cup plain yogurt, 1/4 cup dill, 1/4 tablespoon crushed garlic, 1/4 teaspoon salt, 1/4 teaspoon ground black pepper.
• Salad ingredients: a small bowl of lettuce, 453 grams of cooked chicken breast, 2 boiled eggs, 3 slices of bacon, 2 grains of cooked corn, half a cup of pumpkin seeds, 1 liter of small tomatoes, 2 tablespoons of blue cheese.
• Calories per meal: 408
• Fat: 24 grams, protein: 34 grams, carbohydrates: 18 grams.

At the end of the article, we hope that we have answered all your questions, dear reader, and that you know what foods are allowed in the intermittent fasting diet as well as the prohibited foods, and you also know the schedule of intermittent fasting meals that you can follow in the diet, and we wish you continued health and wellness.