Day of

week Fasting Period Eating Period Meal 1 Snack Meal 2 Snack Meal 3

Grilled
Scrambled Greek chicken
Grilled salmon,
eggs, whole- yogurt breast, Carrots
8:00 PM - 12:00 12:00 PM-8:00 sweet potato, and
Monday grain toast, with brown and
PM PM mixed greens
avocado, and mixed rice, and hummus
salad
tomato berries steamed
vegetables

Turkey
Oatmeal with Apple
chili with Baked cod, quinoa,
8:00 PM - 12:00 12:00 PM-8:00 almond milk, slices with
Tuesday beans and Edamame and roasted
PM PM banana, and almond
mixed brussels sprouts
cinnamon butter
vegetables

Grilled
sirloin Rice cake
Baked chicken
Veggie omelet Mixed steak, with
Wednesda 8:00 PM - 12:00 12:00 PM-8:00 thigh, roasted
with whole- nuts and roasted peanut
y PM PM carrots, and mixed
grain toast dried fruit potatoes, butter and
greens salad
and green banana
beans

Lentil soup
Greek yogurt Baby
with Grilled shrimp,
8:00 PM - 12:00 12:00 PM-8:00 with granola carrots Almond
Thursday whole- quinoa, and mixed
PM PM and mixed with milk latte
grain greens salad
berries hummus
crackers

Baked
Whole-grain sweet Grilled chicken
Mixed
8:00 PM - 12:00 12:00 PM-8:00 waffles with Hard- potato breast, brown rice,
Friday nuts and
PM PM blueberries and boiled egg fries with and mixed greens
dried fruit
turkey bacon avocado salad
dip
 Smoothie bowl Veggie
Raw Apple
with mixed stir-fry Grilled salmon,
8:00 PM - 12:00 12:00 PM-8:00 veggies slices with
Saturday berries, spinach, with quinoa, and mixed
PM PM with almond
and protein brown rice greens salad
hummus butter
powder and tofu

Turkey
meatballs
Baked cod,
Shakshuka with Mixed with Carrots
8:00 PM - 12:00 12:00 PM-8:00 roasted asparagus,
Sunday whole-grain nuts and marinara and
PM PM and mixed greens
toast dried fruit sauce and hummus
salad
spaghetti
squash

your
dietary
prefere
nces
and
nutritio
nal
require
ments
while
staying
within
the
recom
mende
d
calorie
intake.
Additio
nally, it
is
crucial
to
drink
Regen
erate
respon
se
 Snack (optional, 10
DAY Fasting Period Eating Period Meal 1 (1 PM) Meal 2 (4 PM) Meal 3 (7 PM) AM)

Sunday 9 PM - Monday 1 PM - Grilled chicken with Chicken and Brown rice with stir- Greek yogurt with
Monday
Monday 1 PM Monday 9 PM veggies vegetable soup fry veggies granola

Minestrone soup
Monday 9 PM - Tuesday 1 PM - Omelette with Grilled chicken Handful of mixed
Tuesday with whole wheat
Tuesday 1 PM Tuesday 9 PM veggies with veggies nuts
bread

Wednesday 1 Tomato soup with

Tuesday 9 PM - Grilled chicken Chicken and Carrots with
Wednesday PM - Wednesday whole wheat
Wednesday 1 PM salad vegetable stir-fry hummus
9 PM bread

Wednesday 9 PM - Thursday 1 PM - Beef and vegetable Chicken and Grilled chicken with Apple slices with
Thursday
Thursday 1 PM Thursday 9 PM stir-fry vegetable soup mixed veggies peanut butter

Thursday 9 PM - Friday 1 PM - Greek yogurt with Chicken and Stuffed bell peppers Handful of mixed
Friday
Friday 1 PM Friday 9 PM granola vegetable soup with ground turkey nuts

Tomato soup with

Friday 9 PM - Saturday 1 PM - Grilled chicken with Chicken and Strawberries with
Saturday whole wheat
Saturday 1 PM Saturday 9 PM mixed veggies vegetable stir-fry whipped cream
bread

Minestrone soup
Saturday 9 PM - Sunday 1 PM - Turkey and Grilled chicken with Carrots with
Sunday with whole wheat
Sunday 1 PM Sunday 9 PM vegetable stir-fry mixed veggies guacamole
bread
For the
snack, you
can
substitute
almond butter
with peanut
butter or any
other nut
butter of your
choice. Also,
I have
replaced fish
with chicken
in the meals
and added
some soup
options. I
have also
replaced the
yogurt with
granola with
Greek yogurt
with granola,
as per your
preference.
Remember to
adjust the
calorie intake
based on
your goals
and consult
with a
healthcare
professional
before
starting any
new diet or
exercise
regimen.

Regenerate
response

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 Alcohol (8 PM
onwards)

1-2 drinks

2-3 drinks

-
 Day of week Fasting Period Eating Period Meal 1 (1 PM) Meal 2 (4 PM) Meal 3 (7 PM)

Sunday 9 PM - Monday 1 PM - Grilled chicken Chicken and Brown rice with stir-
Monday
Monday 1 PM Monday 9 PM with veggies vegetable soup fry veggies

Minestrone soup
Monday 9 PM - Tuesday 1 PM - Omelette with Grilled chicken with
Tuesday with whole wheat
Tuesday 1 PM Tuesday 9 PM veggies veggies
bread

Tuesday 9 PM - Wednesday 1 PM
Grilled chicken Tomato soup with Chicken and
Wednesday Wednesday 1 - Wednesday 9
salad whole wheat bread vegetable stir-fry
PM PM

Wednesday 9
Thursday 1 PM - Beef and Chicken and Grilled chicken with
Thursday PM - Thursday 1
Thursday 9 PM vegetable stir-fry vegetable soup mixed veggies
PM

Thursday 9 PM - Friday 1 PM - Greek yogurt with Chicken and Stuffed bell peppers
Friday
Friday 1 PM Friday 9 PM granola vegetable soup with ground turkey

Grilled chicken
Friday 9 PM - Saturday 1 PM - Tomato soup with Noodles with eggs
Saturday with mixed
Saturday 1 PM Saturday 9 PM whole wheat bread and mixed veggies
veggies

Minestrone soup
Saturday 9 PM - Sunday 1 PM - Turkey and Grilled chicken with
Sunday with whole wheat
Sunday 1 PM Sunday 9 PM vegetable stir-fry mixed veggies
bread

I hope this helps!

 Snack (optional, Alcohol (8 PM
10 AM) onwards)

Greek yogurt with

-
granola

Handful of mixed
-
nuts

Carrots with
-
hummus

Apple slices with

-
peanut butter

Handful of mixed 1-2 glasses of

nuts sparkling wine

Strawberries with 2-3 glasses of

whipped cream sparkling wine

Carrots with 1-2 glasses of

guacamole sparkling wine