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