IF Diet Examples

16:8 IF Diet Low Carb

Breakfast:

8am black coffee

10:00am

2 eggs

1 TBS butter

Sautéed greens

1 tsp olive oil

1/2 avocado

1pm Lunch:

Vegetable soup

Keto crackers

6 Macadamia nuts

1/2 sandwich

5-6pm Dinner:

Salmon

Small dinner salad

6 black olives

Vinaigrette

Butter

1 c broccoli

Olive oil

1/2 c cauliflower rice

Dessert:

1 c berries

Whipped cream

 

Moderate carbs 16:8

8am black coffee

10am

1 c oatmeal

1/2 c blueberries

1 tsp honey

1TBS almond milk

4 almonds chopped

 

Lunch:

Turkey wrap on rice tortilla

1 slice cheese

1 TBS Mayo

2 slices tomato

1/4 avocado

3 slices of natural turkey

 

5-6pm Dinner:

6 oz Chicken breast baked with salt, pepper, herbs

Sautéed Brussels sprouts

1 TBS olive oil

Spinach salad

2 TBS dressing

1 c brown rice

 

IF 18:6 Low Carb

8am until 12pm

Black coffee/water/green tea

 

12:00pm Lunch

4 oz Hummus

6 slices cucumber

4 oz chicken skewers

Greek salad with 2 oz feta

2 TBS Greek vinaigrette

1/2 avocado

 

2:30pm snack

5 macadamia nuts

1/2 c blueberries

 

Dinner

5-6pm

6 oz baked halibut

2 c asparagus

1 TBS olive oil

6 large black olives

2 cups cauliflower rice

1 TBS butter

Dessert: 6 large strawberries with 2 oz whipping cream

 

1F 18:6 Moderate Carbs

8am until 12pm

Black coffee/water/green tea

 

12:00pm Lunch

Huevos Rancheros

1 eggs

Corn tortilla

2 TBS salsa

2 TBS guacamole

1/2 c black beans

4” sweet potato

1 TBS butter

 

3pm snack

4large strawberries

6 almonds

 

Dinner 5-6pm

6 oz Chicken Breast

1 cup quinoa pilaf with veggies

1TBS butter

6 oz dinner salad

2 TBS Vinaigrette