5:2 Intermittent Fasting Method: Four-Week Meal Plan (Second to Fourth Week)

Week 2

Meal Schedule | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday

Breakfast | Spicy scrambled eggs | Papaya and golden flaxseed smoothie | Wheat bran flakes with milk | Multigrain toast with peanut butter | Oatmeal with milk | Smoked herring with whole wheat toast and spread | Dried fruit and oatmeal porridge

Morning Tea | Grapes | Low-fat cheese | Pears

Lunch | Appetizer: Smoked fish salad | Vegetable and tofu soup | Cream of mushroom soup with ham, salad, and whole-wheat bread rolls | White bean salad with boiled egg and whole-wheat low-fat cream cheese crackers | Multigrain toast with low-fat spread and a glass of vegetable juice | Greek salad with multigrain bread | Zucchini soup with tomato salad and a chicken salad sandwich

Afternoon Snack | A slice of cheese | A handful of nuts | Two oranges | A small apple | A handful of unsalted mixed nuts |

Dinner | Spicy chicken leg with vegetable salad | Watercress and white fish with two servings of steamed vegetables | Shrimp with beans, tomatoes, and thyme, brown rice, and mixed green salad | Grilled lamb skewers with herb yogurt dressing and red onions, with potatoes and a large mixed salad | Zucchini omelet with baked potatoes, a large bean salad, and yogurt ice cream | Chicken tagine with North African millet fruit and yogurt | Low-fat harumi and goat cheese with baked potatoes and green salad

Late-night snack | A handful of pistachios | Cherry tomatoes | Grapes | | | | Yogurt

Week 3

Meal Schedule | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday

Breakfast | Spinach with boiled eggs | Roasted bacon and plum tomatoes with sautéed mushrooms in olive oil, coffee with milk | Wheat bran flakes with mixed beans and milk | Scrambled eggs with canned plum tomatoes on rye toast, a glass of milk | Fruit with milk | Multigrain toast with olive oil, sautéed mushrooms in olive oil, roasted tomatoes and a boiled egg | Wheat bran flakes with crushed nuts, milk

Morning Tea | | | | Pear | | Plum |

Lunch | Chicken soup with a handful of unsalted nuts | Squid salad with canned squid and olive oil dressing | Roasted red pepper soup with whole-grain bread and low-fat hummus | Sandwich with canned squid and whole-grain bread | Salad with low-fat hummus | Roasted potatoes and beans with ground low-fat cheese | Potato salad

Afternoon Snack | Homemade Mixed Plum Salad | Yogurt | Apple, a handful of pistachios | A glass of vegetable juice | Salad dressing with carrot sticks

Dinner | Lamb chops with side dishes | Quick-cooked cauliflower and okra curry with yogurt and strawberry sauce | Claypot chicken with 3 servings of steamed vegetables and wheat flakes | Red bell pepper, zucchini, and mushroom lasagna with salad dressing | Beans and green bell peppers with brown rice | Whole corn, black pepper squid fillets with 2 servings of steamed vegetables | Beef stir-fried with onions and cucumbers with whole wheat boiled noodles

Midnight snack | A slice of smoked cheese | A handful of unsalted nuts | Grapes | Almonds

Week 4

Meal Schedule | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday

Breakfast | Grilled herring with roasted tomatoes | Yogurt with blackberries and roasted cashews with cinnamon | Fruit and dry oatmeal porridge | Wheat or oatmeal with milk | Wheat bran flakes with milk and a glass of pear juice | Multigrain toast with peanut butter | Classic mixed fruit cereal

Morning Tea | | | | Pear | | A glass of milk | Peach

Lunch | Cold cucumber soup, a slice of low-fat cheese, a slice of smoked cheese | Ham and cheese salad, a handful of walnuts | Grilled chicken breast salad with oat crackers and low-fat cream cheese | Cream of mushroom soup with rye crisps and low-fat hummus | Zucchini soup with tomato salad, chicken sandwich on whole-grain bread | Baked beans with squid, low-fat mayonnaise, and green salad | Baked beans with whole-grain toast and ground low-fat cheese

Afternoon Snack | A handful of pistachios | Boiled eggs and cherry tomatoes | A glass of vegetable juice | Cucumber yogurt dressing with cucumber and red bell pepper salad | A glass of vegetable juice

Dinner | Pan-fried turkey steak with garlic spinach and a slice of honeydew melon | Shrimp and vegetable skewers | Two servings of boiled vegetables and a large mixed salad | Chili peppers stuffed with lean meat and red cashews, served with brown rice, a small amount of yogurt, and a tomato and cucumber salad | Roast chicken with boiled potatoes with skin, two servings of steamed vegetables, fruit, and non-fat fresh cheese | Eggplant curry rice with mango-flavored Indian yogurt dressing | Smoked fish cakes with a mixed salad

Late-night snack | | | Two tangerines | A handful of unsalted peanuts | | Bananas |

First week of vegetarianism

Meal Schedule | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday

Breakfast | Boiled eggs with plum tomatoes | Vegetables with boiled eggs | Wheat or oatmeal with milk and fruit | Fruit and oatmeal porridge | Multigrain toast with olive oil, grilled vegetarian sausage, grilled tomatoes, mushrooms sautéed in olive oil, and a glass of orange juice | Classic mixed fruit and cereal | Whole wheat toast with olive oil and low-sugar spread

Morning Tea | Spicy Stir-fried Dried Tofu Strips | A Handful of Pistachios | | | |

Lunch | Cauliflower soup | Vegetable salad with low-fat hummus and low-fat cream cheese | Zucchini soup with oat crackers and low-fat hummus | Rye crackers with low-fat cream cheese, served with olive oil and bean salad | Spinach and lentil soup with oat crackers or a slice of whole-wheat bread with olive oil | Rye toast with low-fat spread and toasted beans | Boiled egg with pasta salad, scallions and olive oil salad dressing

Afternoon snack | A glass of milk | A handful of unsalted nuts | An apple | A glass of vegetable juice | Yogurt | Low-fat hummus with cucumber salad |

Dinner | Stir-fried vegetables with tofu and cashews, boiled rhubarb with non-fat yogurt | Stewed beans, strawberries, and yogurt | Spicy tofu macaroni with two servings of steamed vegetables and yogurt | Classic burger with baby potatoes and two servings of steamed vegetables | Whole wheat pizza with tomato puree, olive oil, garlic, vegetables, topped with cheese, and served with salad | Beetroot and goat cheese salad with potatoes, eggs, and sliced ​​mandarins | Eggplant curry with chickpeas, rice, and mango-flavored yogurt dressing

Late-night snack | A handful of unsalted peanuts | Boiled egg | Olives | Peaches | A handful of nuts |