21-Day LeanFasting Meal Plan for Beginners (Simple, Tasty & Science-Based)

Introduction:

Starting your intermittent fasting journey but not sure what to eat or how to plan meals?

No worries, bhai.

This 21-Day LeanFasting Meal Plan is designed for real people — beginners who want results without confusion.
Get ready for simple recipes, smart fasting windows, and fat-burning nutrition that fits your life 

How the Plan Works:

• Fasting Window: Start with 14:10 in Week 1 → 16:8 in Week 2 → 1 OMAD (One Meal A Day) in Week 3
  
  

• Meal Focus: Protein + fiber + healthy fat
  
  

• Bonus Add-on: Gut-friendly foods + anti-craving snacks
  
  

Weekly Breakdown:

Week 1: Ease Into It (14:10)

• Goal: Build habit, clean up meals
  
  

• Meals: 2 per day + 1 light snack (in 10-hour window)
  
  

Sample Day:

• 12 PM: Omelet with spinach + feta, avocado
  
  

• 3 PM: Greek yogurt + chia + berries
  
  

• 7 PM: Grilled chicken, quinoa, broccoli
  
  

Week 2: Burn Begins (16:8)

• Goal: Tighten window, balance macros
  
  

• Meals: 2 per day, higher in protein
  
  

Sample Day:

• 12 PM: Tuna salad wrap + almonds
  
  

• 7 PM: Stir-fried tofu or salmon + mixed veggies + brown rice
  
  

Week 3: Power Phase (16:8 + OMAD 1-2 Days)

• Goal: Reset insulin, crush cravings, simplify
  
  

• Meals: 1 big meal (on OMAD days) or regular 2-meal days
  
  

OMAD Sample:

• 5 PM: Grilled chicken, lentils, sautéed kale, 1 fruit, dark chocolate square
  
  

Grocery Staples (Every Week):

Lean Insight:

“Meal planning isn’t about restriction — it’s about preparation. And preparation is what leads to transformation.” — LeanFasting.com

Tips for Success:

• Meal prep every Sunday
  
  

• Break your fast with protein, not sugar
  
  

• Hydrate between meals (add lemon or salt)
  
  

• Sleep 7+ hours – your body needs it to burn fat
  
  

• Keep it flexible — don’t stress over perfection
  
  

FAQs:

Q. Can I repeat the same meals for a few days?
Yes! Simplicity = success. Rotate meals every 3–4 days for ease.

Q. Is fruit okay while fasting?
Avoid during fast, but great in moderation during the eating window — pair with protein or fat.

Q. Can I follow this plan if I’m vegetarian?
Yes — sub tofu, legumes, and paneer in place of meat.