Dylan  Conrad  Fitness   dylanconradfitness.com   2016  

Intermittent Fasting Sample Meal Plan

By:

Dylan Conrad

     

Dylan  Conrad  Fitness   dylanconradfitness.com   2016  

One  of  my  favorite  things  about  intermittent  fasting  combined  with  flexible  dieting  is  that  you  can  pretty  much  eat  whatever  you  want,  as  long  as  it  fits  into  your  calorie  and  protein  requirements  for  the  day.    Remember,  you  want  about  0.9-­‐1.5g  protein  per  pound  of  lean  mass  and  for  aggressive  fat  loss  about  10  calories  per  pound  of  goal  bodyweight.      My  goal  with  this  meal  plan  is  for  you  to  get  a  sense  of  how  your  day  of  eating  should  look.      Major  key  alert:  I  want  you  to  take  several  things  away  from  this  meal  plan.    1.  Add  in  foods  that  you  actually  like  2.  There  should  be  2  high  calorie  meals  3.  Hit  your  calories  4.  Hit  your  protein  5.  Use  caffeine  strategically  6.  Drink  water  and  carbonated  water  to  suppress  your  appetite  7.  Snack  on  fruit  to  push  your  first  meal  until  later  8.  Eat  your  first  and  last  meal  as  late  as  possible    Enjoy!    -­‐Dylan                      

Dylan  Conrad  Fitness   dylanconradfitness.com   2016  

4:30am – Wake up 4:45am – 2 glasses of water + red eye coffee (1 nespresso coffee pod + 1 nespresso espresso pod) 8:00am – Drink 16 oz water 10:00am – Sip on carbonated water 11:00am – 1 Nespresso espresso pod 1:30pm – 1 100g apple 3:00pm – First meal. 2 glasses of water first. Then vanilla greek pro-gurt.* 8 oz Easy Chicken.* 12 squares Green & Black’s chocolate bar. Calories: 740 kcal Protein: 97g Carbs: 30g Fat: 23g *Recipes on bottom 8:30pm – Last meal. 2 glasses of water first. Then chipotle burrito bowl: Steak, White Rice, Black Beans, Cheese, Hot Sauce, bag of pop chips (3.5 servings) Calories: 1040kcal Fat: 35g Protein: 53.5g Carbs: 128g 10:00pm – Sleep Daily Totals: 1780 calories; 150.5g protein; 58g fat; 158g carbs                        

Dylan  Conrad  Fitness   dylanconradfitness.com   2016  

Vanilla Greek Pro-Gurt    

           Prep  time:  2  min    Add  1  scoop  of  protein  powder  to  1  cup  greek  yogurt.  Make  sure  it’s  a  high  bowl,  and  stir  in  the  protein  mixture  until  smooth.  Add  in  3  oz  banana  and  mash  into  mixture  or  slice,  depending  on  preference.      

• 1  cup  0%  fat  greek  yogurt  • 1  scoop  whey  vanilla  protein  (~24g  protein)  • 3  oz  Banana  

 Calories:  308  Protein:  44g  Fat:  0g  Carbs:  32g              

Dylan  Conrad  Fitness   dylanconradfitness.com   2016  

 

Skillet Chicken  

   Prep  Time:  5  min  Cook  Time:  20  min    

• 8  oz  chicken  breast  diced           Calories:  280  • ¼  tsp  salt             Protein:  50g  • 1  tsp  basil             Fat:  5g  • 1  tsp  rosemary             Carbs:  0g  • ½  tsp  garlic  powder  • ½  tsp  paprika  • ½  tsp  black  pepper  • Dash  of  cumin,  cayenne,  celery,  parsley  • ½  cup  sliced  mushrooms  (pre-­‐packaged)  • ½  cup  diced  onion  (pre-­‐packaged)  

 There’s  tons  of  seasoning  in  this  mixture  to  liven  up  the  taste.  Double  the  recipe  and  store,  or  quadruple  on  2  skillets.  Buy  your  onions  and  mushrooms  pre-­‐cut  from  Trader  Joe’s.      

Dylan  Conrad  Fitness   dylanconradfitness.com   2016  

Coat  a  non-­‐stick  skillet  with  spray  olive  oil  or  coconut  oil.  Add  in  ½  cup  onion  and  mushrooms.  Cook  until  golden  brown.  Add  in  pre-­‐seasoned  chicken  and  cook  for  4m  per  side  or  until  cooked  thru.