Intermittent Fasting Meal Plan

What Is Intermittent Fasting?

  • Intermittent fasting (IF) is an eating pattern where you cycle between periods of eating and fasting.
  • You already fast every day while you sleep. Intermittent fasting simply extends that fast a little bit longer.
  • Intermittent fasting is very easy to do and most people actually report feeling better and having more energy during the fast.


Why Intermittent Fasting Works

  • Every time we eat, insulin is raised.
  • Insulin stores sugars into skeletal muscle and the liver as glycogen.
  • The excess glucose gets turned into fat. (This process is called De-Novo Lipogenesis)

  • The process goes in reverse when we do not eat (fasting).
  • Insulin levels fall signaling the body to start burning stored energy.


7 Science-Backed Health Benefits of Intermittent Fasting

  • Improved mental clarity and concentration
  • Lowered blood sugar and insulin levels
  • Increases in Human Growth Hormone (HGH)
  • Reduced inflammation
  • Autophagy
  • Improved body composition
  • Reduced cardiovascular disease risk


Example Intermittent Fasting Meal Plan

8AM – One cup of black coffee or tea

10AM – One serving of Innotech Nutrition Fasting Days

12PM – One glass of lemon water, soda water or sparkling mineral water

2PM – One serving of Innotech Nutrition Fasting Days


Eating Window 4PM-8PM

4PM – Vegan Hemp Protein Muffins

6PM – Coconut Curry Chicken Stir Fry

8PM – Chia Seed Pudding

10PM – One cup of chamomile tea or 1 serving Innotech Nutrition Fasting Days


Meal Plan Recipes

Coconut Curry Chicken Stir Fry

Servings: 2


2 organic boneless, skinless chicken (or turkey) breasts
2 large carrots, thinly sliced
1 medium onion, chopped
1 (14 ounce) can organic coconut milk
1 tablespoon of coconut oil
4 garlic cloves, minced
1 tablespoon grated ginger
2 teaspoons crushed red pepper flakes
1 teaspoon ground cumin
1/2 teaspoon ground cinnamon
1/2 teaspoon curry powder
salt and ground black pepper, to taste



  1. Cut chicken breast into strips or cubes (depending on preference)
  2. Melt 1/2 Tbsp coconut oil in a large dying pan over medium heat.
  3. Add chicken into the skillet and cook for 5-10 mins, until no longer pink. Remove and place in a bowl.
  4. Melt the remain 1/2 tbsp coconut oil into the skillet and heat until sizzling.
  5. Add in carrots, onion, garlic, ginger, red pepper flakes, ground cumin, cinnamon, curry powder, salt and black pepper into the pan.
  6. Cook until onions are translucent, and carrots are soft. About 5-8 mins.
  7. Stir in coconut milk and simmer until flavours have blended. About 10 mins.
  8. Add chicken back into the frying pan and simmer for a few mins to absorb sauce.
  9. Serve with a side of broccoli or other green vegetable of your choice.


Vegan Hemp Protein Muffins

Servings: 12


1/2 cup coconut flour
1/2 cup hemp hearts
3 scoops Innotech Nutrition Organic Fermented Vegan Protein Powder
6 tablespoons cacao powder
1 398mL can canned pumpkin
1/2 cup avocado oil
1 cup coconut milk
1 teaspoon vanilla extract
1 teaspoon cream of tartar
1/2 teaspoon baking soda
pinch of sea salt



  1. Preheat oven to 350*F.
  2. Mix ingredients together in a food processor. Start with mixing all the dry ingredients together and then add in oil, canned pumpkin, coconut milk and vanilla extract.
  3. Line a muffin pan with muffin liner/papers and then spoon batter into 12 medium sized muffin cups.
  4. Bake at 350*F for 20 to 23 minutes, or until baked all the way through. You can test with a toothpick to confirm muffins are done.


Chia Seed Pudding

Servings: 4


2 cups of unsweetened coconut or almond milk
2 tsp vanilla extract
1/2 cup chia seeds
Optional Add-in: 1 tsp of stevia
Optional Topping: Add ¼-1/2 cup blueberries or raspberries



  1. In a small bowl, whisk together the non-dairy milk, vanilla and optional sweetener.
  2. Add the chia seeds and stir to combine.
  3. Divide into 4 smaller containers (like mason jars).
  4. Refrigerate 4-6 hours, stirring or shaking once halfway through (around 2-3 hr mark) to stop the chia seeds from clumping together.
  5. Optional: add the berries on top and serve.