This meal plan was created with four key considerations:

Intermittent fasting without caloric restriction can enhance health and cellular resistance to disease. This energy-dense meal plan helps you reach your calorie requirements within the eating window. It balances a day’s nutrition across three meals.  These meals contain balanced macronutrients. Carbohydrate sources are paired with healthy fats and protein to create a steady release of energy throughout the day.

The plan includes good sources of  complete proteins which are highly digestible and provide an adequate amount of amino acids. Protein is distributed between every meal to help with building muscle strength.

Eating the proper amount and type of carbohydrate is important during a shorter eating window to help balance insulin levels.

Fasting has shown to affect parathyroid hormone (PTH) secretion which is beneficial in improving bone health. As PTH is affected by calcium and phosphorus, this meal plan incorporates calcium-rich foods and ensures you get good sources of phosphurus found naturally in both animal and vegetable products. Aim to avoid cola beverages, fast food, and pre-made frozen processed foods as they have phosphate additives which may interfere with calcium metabolism.