Table of Contents

Introduction ................................................................................................................................9
Chapter 1 - The Science Behind Working Out and Fasting .........................................................11
Benefits of Exercising and Fasting ..........................................................................................11
What Happens When You Fast and Exercise ..........................................................................12
Does Exercising During Fasting Work? ...................................................................................13
Does It Affect Men and Women Differently? .........................................................................13
What You Need to Be Wary of When Fasting and Exercising?................................................14
Chapter 2 - Creating Your Own Workout Plan ...........................................................................16
The Principles in The Intermittent Fasting Workout Plan .......................................................16
How to Build Your Workout Routine and Schedule ................................................................18
Find Out About Your Real Situation ...................................................................................18
Determine the Types of Exercises You Can Do ...................................................................19
Add Variety to Your Exercises ............................................................................................20
Determine How Many Sets You Need to Do ......................................................................21
Determine How Many Reps You Need to Do .....................................................................21
Determine Intervals Between Sets.....................................................................................22
Modifying Your Exercise Routines ......................................................................................23
Chapter 3 - Post-Workout Meals and More ...............................................................................27
The Importance of Nutrition on Fasted Exercise ....................................................................27
Effects of Food on Intermittent Fasting and Exercise .............................................................28
Carbohydrates ...................................................................................................................29
Protein ..............................................................................................................................29
Fat .....................................................................................................................................30
Supplements While Fasting and Exercising ............................................................................30
Multivitamins ....................................................................................................................30

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 Healthy Fats ......................................................................................................................31
L-Carnitine .........................................................................................................................32
Blood Pressure Factors ......................................................................................................32
Vitamin D3 ........................................................................................................................33
Amino Acids ......................................................................................................................33
Nutrition Myths About Exercise and Fasting ..........................................................................34
Principles When Planning Your Post-Workout Meals .............................................................34
Sample Meals ........................................................................................................................35
Chapter 4 - Creating Your Own Workout Plan ...........................................................................37
Maximizing Your Workout Schedule ......................................................................................37
Making Your Workout Schedule ............................................................................................39
Workout Schedule for Simple Workout Routines ...............................................................39
Workout Schedule for Compound Exercises ......................................................................40
Sample Fasting and Workout Setup .......................................................................................41
Combining Food and Exercise ................................................................................................42
Chapter 5 – Proper Execution ....................................................................................................44
Exercise Equipment Required ................................................................................................44
1. Clean & Press with Weight Plate ..............................................................................44
2. Full Extension Squats ...............................................................................................45
3. Kettlebell Squat to Press ..........................................................................................46
4. Folding Chair Sit-ups ................................................................................................46
5. Floor Chest Press with Weight Plate ........................................................................46
6. Foot Step .................................................................................................................47
7. Standing Rows with Weight Plate ............................................................................48
8. Proper Pushups .......................................................................................................48
9. Hindu Pushups.........................................................................................................49
10. Wide Pushups ..........................................................................................................49
11. Staggered Pushups ..................................................................................................50

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 12. Spiderman Pushups .................................................................................................50
13. Full Body Sit-ups ......................................................................................................51
14. Long Arm Crunches .................................................................................................51
15. Plank .......................................................................................................................52
16. Kettlebell Swings .....................................................................................................52
17. Dumbbell Squat, Curl & Press (Dumbbell SCP) .........................................................53
18. Burpees ...................................................................................................................54
19. Lunges .....................................................................................................................55
20. Renegade Rows .......................................................................................................55
21. Stiff One-Leg Deadlift ..............................................................................................56
22. Lower Back Extensions ............................................................................................56
Chapter 6 - Improving Your Workout ........................................................................................57
What Are You Doing Wrong? .................................................................................................57
What Else Can You Do to Maximize Your Body’s Fat Metabolism ..........................................60
Chapter 7 - The Many Ways to Fast ...........................................................................................63
16:8 .......................................................................................................................................64
20:4 .......................................................................................................................................64
24-Hour Fast .........................................................................................................................64
5:2 Fast .................................................................................................................................64
36-Hour Fast .........................................................................................................................64
Chapter 8 – Intermittent Fasting Guidelines ..............................................................................66
Timing Your Meals .................................................................................................................66
Eat the Right Foods ...............................................................................................................67
What Foods to Eat? ...............................................................................................................68
What Foods to Avoid? ...........................................................................................................69
Get Hydrated .........................................................................................................................70
Intermittent Fasting FAQs ......................................................................................................71
Chapter 9 – Diet Overview ........................................................................................................73

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 First Meal ..............................................................................................................................73
Bullet-Proof Coffee ............................................................................................................73
Tea or Other Beverages .....................................................................................................74
Other Options....................................................................................................................75
Second Meal .........................................................................................................................75
Snacking ................................................................................................................................76
Chapter 10 – Putting It into Practice ..........................................................................................78
Intermittent Fasting Daily Schedule .......................................................................................78
Practical Tips .........................................................................................................................78
Creating Sample Meal Plans for Different Scenarios ..............................................................79
Fasted Training (Early Morning) .........................................................................................79
Training Between Lunch and Dinner ..................................................................................80
Training After Lunch and Dinner ........................................................................................80
Rest Days...........................................................................................................................80
Chapter 11 – Intermittent Fasting Seafood Recipes ...................................................................83
Cajun Tuna Remoulade ......................................................................................................83
Asian Baked Salmon with Bok Choy ...................................................................................84
Asian Lobster Salad ...........................................................................................................85
Bahian Halibut ...................................................................................................................86
Baked Catfish with Herbed Broccoli ...................................................................................87
Baked Salmon with Vegetables ..........................................................................................88
Basic Steamed Lobster with Butter ....................................................................................89
Blackened Salmon .............................................................................................................90
Broiled Lobster with Garlic Oil ...........................................................................................91
Salmon with Custard Glaze ................................................................................................92
Leftover Tuna and Artichoke Salad ....................................................................................93
Tuna and Celery Salad On Baby Spinach ............................................................................94
Chilean Sea Bass with Ginger Broth ...................................................................................95

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 Citrus Chile Shrimp ............................................................................................................96
Citrus and Chili Salmon Steaks ...........................................................................................97
Coconut Shrimps ...............................................................................................................98
Cod and Broccoli Baked With Hazelnuts ............................................................................99
Crab and Avocado Salad ..................................................................................................100
Creole Shrimp Salad ........................................................................................................101
Curried Fish with Red Peppers .........................................................................................102
Chapter 12 – Intermittent Fasting Vegetable Recipes ..............................................................103
Asian Vegetable Bowl ......................................................................................................103
Baked Tofu with Asian Marinade .....................................................................................104
Baked Tofu with Chipotle Marinade ................................................................................105
Blackberry Spinach Salad with Goat Cheese Medallions ..................................................106
Buffalo Hot Wing Cauliflower ..........................................................................................107
Chard and Cheese Casserole ............................................................................................108
Cobb Salad ......................................................................................................................109
Coconut Curry Tempeh ....................................................................................................110
Creamy Mushroom Soup .................................................................................................111
Eggplant and Goat Cheese Napoleon ...............................................................................112
Eggplant Rollatini.............................................................................................................113
Golden Cauliflower Curry Soup ........................................................................................114
Irish Pub Salad .................................................................................................................115
Italian Pasta and Bean Soup.............................................................................................116
Eggplant Lasagna .............................................................................................................117
Citrus Basil Marinated Goat Cheese .................................................................................118
Cauliflower Risotto ..........................................................................................................119
Cauliflower and Green Bean Stir Fry with Oyster Sauce ...................................................120
Cauliflower Mac and Cheese ...........................................................................................121
Caponata .........................................................................................................................122

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Chapter 13 – Intermittent Fasting Pork Recipes.......................................................................123
Smoky Baby Back Ribs .....................................................................................................123
Spicy Slow Cooker Meatballs ...........................................................................................124
Easy Pulled Pork ..............................................................................................................125
Simple Pork Stew .............................................................................................................126
Traditional Kalua Pig ........................................................................................................127
Simple Pork with Tomatoes .............................................................................................128
Pressure Cooker Pork Tacos.............................................................................................129
Simple Pork and Mushroom Stew ....................................................................................130
Pork Meatzza...................................................................................................................131
Breakfast Meat Burgers ...................................................................................................132
Slow Cooker Ranch Pork ..................................................................................................133
Cheese and Pork Casserole ..............................................................................................134
Pork Adobo .....................................................................................................................135
Oven-Baked Ham.............................................................................................................136
Pressure Cooker Carnitas Taco ........................................................................................137
Smoky Barbecue Pulled Pork ...........................................................................................138
Country-Style Sweet Ribs .................................................................................................139
Sweet Cajun Pork Ribs .....................................................................................................140
Caribbean Pork Chops .....................................................................................................141
Sweet and Sour Baked Pork Chops ..................................................................................142
Chapter 14 – Beef, Lamb and Goat Intermittent Fasting Recipes .............................................143
Java Roast Beef................................................................................................................143
Tomato Hamburger Soup ................................................................................................144
Beef Stew ........................................................................................................................145
Slow Cooker Swiss Steak ..................................................................................................146
Texan-Mexican Shredded Beef ........................................................................................147
Braised Lamb Chops ........................................................................................................148

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 Italian Leg of Lamb Stew ..................................................................................................149
Oven-Baked Roast Lamb ..................................................................................................150
Greek-Style Lamb Shanks Stew ........................................................................................151
Pressure Cooker Goat Taco Filling ....................................................................................152
Lamb Chop and Cheese Casserole ...................................................................................153
Coconut Chevon Curry .....................................................................................................154
Cajun Goat Stew ..............................................................................................................155
Easy Peasy Chevron Adobo ..............................................................................................156
Easy Beef Roast ...............................................................................................................157
Cheeseburger Bacon Casserole ........................................................................................158
Green Burrito Beef ..........................................................................................................159
Lazy Man’s Beef Stroganoff .............................................................................................160
Sloppy Joes ......................................................................................................................161
Salisbury Steak ................................................................................................................162
Chapter 15 – Intermittent Fasting Chicken Recipes .................................................................163
Moist Turkey Breasts .......................................................................................................163
Maple Mustard Chicken...................................................................................................164
Luau Chicken ...................................................................................................................165
Southwest Skillet Chicken ................................................................................................166
Pressure Cooker Honey Vinegar Chicken .........................................................................167
Five-Spice Chicken Wings ................................................................................................168
Ginger Sesame Turkey Soup ............................................................................................169
Spicy Korean Chicken Thighs ............................................................................................170
Easy Hoisin Chicken .........................................................................................................171
Easy Chicken Curry ..........................................................................................................172
Nacho Cheese Chicken Stew ............................................................................................173
Pressure Cooker Sweet-Style Chicken ..............................................................................174
Asian Spicy Ginger Chicken ..............................................................................................175

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 Grilled Chicken Drumstick................................................................................................176
Roasted Garlic and Lemon Chicken ..................................................................................177
Easy Chili Chicken Soup ...................................................................................................178
Herbed Cream Cheese Chicken ........................................................................................179
Oven Garlic Chicken.........................................................................................................180
Spicy Chicken Soup with Cilantro .....................................................................................181
Chicken Drumstick In Tomatillo Sauce .............................................................................182
Conclusion ..............................................................................................................................183
References ..............................................................................................................................184

8
 Introduction

Working out has always been one of the age-old remedies to lose weight. Whether you read a
fitness magazine or watch YouTube videos, countless of fitness gurus and experts have claimed
the efficacy of a good workout routine in weight loss.

But let’s face it, we face different circumstances every day and even if everyone has the same
24 hours, we use our precious time differently to fulfill our moral responsibilities and
obligations. Thus, losing weight through working out is one of the biggest blunders in the fitness
world ever!

What is our goal? As I put it in my video:

“What are we looking is to… We are all busy. We all have lives. Some of
us have children. We all have busy jobs. It is very, very hard to dedicate
ourselves to the gym 3 to 5 times a
week. And it’s not just we are at the
gym for an hour, all right? What it is…
we are driving to the gym, we are
getting to the gym, sometimes we are
waiting in the gym equipment to use,
we’re working out, we’re taking a
shower, we’re getting home. I mean
we are talking about a two-hour
process that many of us don’t have.”

The thing is, we don’t waste our time working out but doing things related to the gym. We
waste more than 2 hours by the mere act of working out. Unfortunately, many of us don’t have
this time! We need to make things easy!

But this does not mean that we should forgo exercising altogether. The secret to weight loss
with minimal exercise is to be smart–smart with your exercise routines and even your diet. But
before we delve further into the diet part, let’s focus more on how you can make the most out
of your workout despite limited time and still enjoy losing weight and building up your muscles.

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So here is the catch. You can lose weight and build your muscles effectively without dedicating
too much time on workout routines if you also do it together with intermittent fasting.

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 Chapter 1 - The Science Behind Working Out and
Fasting

Popular belief explains that exercising on an empty stomach is dangerous as we might lose
more muscles than fat. Under the catabolic state, our muscles start to burn. And our muscles
actually burn faster than our fat. While there is some truth in this statement, the problem lies
with people dieting the wrong way. What's happening is that they are losing weight, but they
are losing their muscles rather than fat.

In ordinary situations, the body uses up stored carbohydrates called glycogen to fuel our
workouts (Knapik et al., 1987). But what if you haven’t eaten for a while? Your body still needs
to fund your activities using an alternative fuel and, luckily, there are fat reserves that it can use
when the glycogen reserves are depleted. This is the reason why people who run before eating
breakfast can burn 20% more of their fat than those who have eaten breakfast before taking a
run.

Benefits of Exercising and Fasting

If you are already working out under normal conditions, then you already know about the
benefits of exercising every day. But you can get a faster return on investment if you work out
while fasting. When you exercise under a fasted state, it forces the body to shed off fat and
activates the fat burning process controlled by the sympathetic nervous system.

Moreover, the combination of exercising and fasting increases the impact of catalysts like AMP
kinases and cyclic AMP that are necessary for the breakdown of fat and glycogen as energy
sources under starvation. The activation of the AMP kinase leads to the expression of target
genes that are involved in stress resistance. In the study conducted by Greer et al. (2009), they
noticed that activation of such pathways can increase the lifespan of round worms.

Studies have shown that fasting before any workout can lead to significant reduction of body
weight as well as body fat while eating before a workout can decrease only the body weight
and not affect the body fat at all.

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The reason why exercise and fasting go well together is that they induce acute oxidative stress,
leading to adaptive and protective responses to protect cells against the effects of reactive
oxygen species (ROS) that leads to cell aging (Wegman et al., 2015). Moreover, acute oxidative
stress is also important in keeping the muscles toned and resilient. Such process stimulates the
production of glutathione and superoxide dismutase (SOD). These are antioxidants that are
mobilized by the cells for the purpose of defense. They are produced in the mitochondria.

In a nutshell, exercise and fasting can counteract the effects of muscle aging. But more than
halting aging, they also rejuvenate the brain by triggering the brain-derived neutrotropic factor.
This signals the stem cells of the brain to convert into new neurons thus improving the brain
function. In a study conducted by Martin et al. (2006), they noted that those who underwent
intermittent fasting can ameliorate the effects of neuronal damage thus improving the
functional outcome of subjects that have experiences brain trauma like stroke. Thus, exercising
under fasted state can help keep your brain young and this is a great consolation after weight
loss.

What Happens When You Fast and Exercise

Both diet and exercise have a synergistic relationship. This means that while diet is responsible
for weight loss, exercise also plays a big role in weight loss by building lean muscle mass. They
simply go hand and hand.

When it comes to intermittent fasting, it is already given that once we fast, our body turns
toward glycogen reserves and stored fats as its main energy source to sustain the energy
requirements when doing
different activities. “What I
do is I stop eating at 10pm
and I start eating again at
12pm the next day. That's a
14-hour window where I am
not consuming any food.
However, it is not a total fast
because when I wake up in
the morning—every
morning—I have coffee with 1 teaspoon of unsalted butter and 1 teaspoon of coconut oil.”

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But what happens when you fast and exercise at the same time? Recent studies showed that
carbohydrate restriction through intermittent fasting, coupled with exercise, can increase the
muscle oxidative potential among trained athletes (Greer et al., 2009).

In several studies, exercising with low glycogen increases the mitochondrial biogenesis. This is
the process wherein new mitochondria are formed within the cells. As the powerhouse of the
cell, mitochondria provide more energy to sustain individual cells during the workout.
Another reason why working out while fasting is effective is that it activates the preservation
mechanism of the body that protects active muscles from atrophy or wasting away. Thus,
contrary to popular belief, when you exercise without enough fuel from carbs, your body will
turn down other tissues–specifically stored fats–but never the active muscles.

Does Exercising During Fasting Work?

There is nothing wrong about exercising while undergoing fasting. Remember those exercise
routines burn energy that supports weight loss and training under a fasted state provides a
unique benefit in terms of fat loss. Several studies have proven the efficacy of exercising while
fasting.

Many studies indicate the exercising in a fasted state can increase the fat oxidation rates and
lipolysis. These means that once you exercise while fasting, the body can mobilize as well as
burn more fat–including those stored as fat reserves–in the body (Knapik et al., 1991).

In another study, researchers demonstrated that the flow of blood within the abdomen is
increased during fasted exercise. The presence of belly fat makes it hard for the blood to flow
to the upper portion of the body. By fasting, the fat stored in the belly is used up thus making it
easier for the body to pump blood within the abdomen area (Enevoldsen et al., 2007).

But do not get too excited about this. It is important to remember that in situations of
suppressed fasting that is close to starvation, the body depletes the fat storage thus it turns to
protein as a source of fuel. We don’t want this to happen thus it is important to do intermittent
fasting with a window of no-eating time of at least 14 hours but not more than 24 hours to
conserve proteins and muscles.

Does It Affect Men and Women Differently?

13
Before deciding on the workout routines during fasting periods, it is important to take note that
both men and women have different physiologies. Thus, will intermittent fasting affect both
sexes differently? The answer is yes.

There have been many studies about the effects of intermittent fasting among men and
women. While the effects are almost the same in terms of the glucose and insulin response,
the biggest difference was observed in the menstrual cycle of women. Some studies observed
that longer faster periods of more than 72 hours among women resulted in significant
metabolic responses such as increased production of the stress hormone cortisol and disrupted
circadian clock, which throws off the sleeping pattern among women (Klempel et al., 2012).
There is also a large reduction of LDL levels among women who underwent sustained periods of
intermittent fasting.

The health issues that are associated with longer periods of fasting among women also include
induction of early onset menopause, stress challenges, and other potential reproductive health
problems (Bajaj et al., 2012). But this does not mean that intermittent fasting is dangerous to
women. It is important to take note that the dangerous effects of fasting among women were
observed on longer and sustained fasting periods.

Having a shorter fasting window that is less than 24 hours is relatively safe but Bajaj et al.
(2012) noted that it is still important for women to discontinue fasting or seek professional help
if they are pregnant, suffered eating disorder in the past, chronically stressed, sleep-deprived,
or new to the lifestyle.

It appears that both men and women have different experiences with this form of fasting but it
does not mean that intermittent fasting and working out is not effective for women. It is
important to take note that while men do not have a problem losing weight and burning off fat,
it might take longer for women to see the same amount of fat being burned from their bodies.
This indicates that women should attempt to approach intermittent fasting differently by
focusing on the quality of the food that they eat, exercising regularly, and getting more sleep.

What You Need to Be Wary of When Fasting and Exercising?

Collier (2013) noted that intermittent fasting produces the same effects as doing intensive
exercise. While intermittent fasting can do wonders for your health, it is important to take note
that it has several risks just like any other diet programs. It is important to take note that food is
fuel and if you do not have enough stored the night before, you might have too little energy in

14
the middle of your workout the following day. To avoid this problem, it will help if you have
some easily digestible fuel available.

Another drawback is that you might be able to train as hard compared when following
conventional diets. This means that you might not be able to run sprints as fast as you used to
or do high-intensity exercises because of the low glycogen stores in your body but what you can
do is to train at the pace that your body allows you. So always listen to your body.

People who work out on empty stomachs have reported thinking of food on some occasions. If
it happens to you, you can distract yourself so that you can use your thoughts on food
productively. Instead of feeding your desperate longing for food, you can shift your thoughts on
food planning. Think about what you want to eat after working out and how you are going to
cook it. By doing so, you use your thoughts of food to motivate you on your workout.

These downsides of exercising on an empty stomach are trivial and can be easily dealt with as
soon as you get used to this particular lifestyle.

15
 Chapter 2 - Creating Your Own Workout Plan

The secret to a healthy lifestyle and permanent weight or fat loss does not only rely on diet
alone. It is important that you also workout to encourage your body to shed off your stored fats
faster. The challenge with intermittent diet, however, is that some people find it difficult to
workout thinking that they will never have enough energy in order to sustain their activities
while fasting. After all, many people think that it is weird not to consume anything before
working out.

Training is essential with intermittent fasting. If you have been exercising for some time
already, haven’t you noticed that your body
does well in burning off fat when you
exercise first thing in the morning? Yes,
working out in the morning can get your
metabolism up and going. Many studies
have backed up the claim that morning
exercises can help one burn more calories
during the day because it uses up the stored
fat as energy to fuel the workout out
routines. Apparently, the body also goes
under fasting state from the time you sleep
until the time you wake up as you are not
feeding your body in between.

While it is easy to create a workout plan,

making one while doing intermittent fasting can be quite challenging. If not done properly, you
might do more harm to your body than good. Thus, this section will discuss the things that you
need to know in order to create a good workout plan that suits your needs to a tee.

The Principles in The Intermittent Fasting Workout Plan

Working out with an empty stomach should be done correctly so that you don’t lose your
muscle mass. So, there is no need to throw in the towel if you have tried this approach in the

16
past but failed. What you need to do is to structure your workouts and also follow the
principles of an effective intermittent fasting workout plan.

 Do low-intensity cardio exercises during fasting periods: Doing low-intensity cardio

exercises during fasting periods is very important. A low-intensity cardio exercise allows
you to carry on a conversation without running out of breath. It is important to listen to
your body and stop exercising especially if you are feeling dizzy. Doing simple
bodyweight exercises is also good during fasting periods as they don’t require a lot of
movements yet you are able to train a lot of parts of your body with one movement.
That way, you will be able to burn more fats with simple workout movements.

 Do high-intensity workouts after you have eaten: Doing high-intensity workouts after
you have eaten can help maximize fat loss. As a general rule, the closer your high-
intensity workout schedule to your last meal, the better as your body still has some
glycogen that can be used to fuel your activities.

 Consume meals with high amounts of healthy fats and lean proteins: If you want to
build your muscles, you need to feed it right with proteins. Lean proteins are
synthesized by the body and convert it to amino acids–the building blocks of protein and
life per se. On the other hand, consuming healthy fats like nuts, seeds, and avocado
provides your body the fuel that it needs to sustain yourself through your workout
routines. Increasing the healthy fat uptake in your body also decreases your cravings so
your body does not demand you to eat
after performing your workout
routines.

“When we are working out,

when we are sweating, when we
are training... Amino acids are
the building blocks of protein.
Okay so what they do... they
help keep our muscles and not
go into catabolic state.
Catabolic state is when our muscles start to burn. And our muscles
actually burn faster than our fat will burn. That is the problem
with people dieting the wrong way. What’s happening is they are
losing weight, but they are losing their muscles rather than fat.”

17
  Eat healthy snacks: Eating a snack, three hours before your workout, can give your body
the much-needed energy to perform your workout routines and reps. There are many
healthy snacks that you can munch on but make sure that you aim for those that
contain healthy fats and proteins. If you are craving for carbohydrate-rich snacks, go for
those that are high in fiber such as sweet potatoes. For me, I don’t count calories and I
don’t measure food but what I do is to substitute carbs from starchy carbs to healthier
high-fiber carbs. The higher fiber the carb, the better it is for you because digestion is
slower. So, I try to stick to high fiber carbs such as bananas, berries, quinoa. Things such
as this. The higher fat you have when you eat the carbs, the better as well. Okay? The
higher the fiber in carbs, the better it is in turning digestion as the sugar does not get
easily assimilated to the blood so it does not contribute to the rise in the blood sugar
levels.

How to Build Your Workout Routine and Schedule

Building your own workout routine under intermittent fasting is just like creating ordinary
workout schedule. There are many things to consider when building a workout routine and
schedule and these include the individual’s age, biology, diet, goals, and even free time.
Developing your very own workout routine can be a daunting task but once you understand
your needs, then it is not too difficult at all. If you are just getting started with exercising, it is
great to understand what your needs are in order to build a program that is not only effective
but something that you can keep up for a long time. So below are the things that you should do
to build an effective workout routine and schedule while doing intermittent fasting.

Find Out About Your Real Situation

If you are one of the many people who is still starting with intermittent fasting and working out,
it is crucial to determine your situation. Ask yourself how much time you can dedicate for
exercise. Remember that not everyone is blessed to have a full day to workout. Even if you only
have an hour, then that is still great. Whether you have one hour or thirty minutes to do your
workout, it is better than nothing or wasting your time working out in the gym. After all, you
can accomplish just as much in 30 minutes working out at home than 2 hours in the gym.

18
Aside from time, it is also important to determine where you want to work out. As a busy
person, you might not have the luxury of time to drive to the gym so your best bet is to
workout at home or at a nearby park.

It is also important to determine the current condition of your body. If you are of prime health,
then you should be able to do different types of workout routines. If you have specific health
conditions, then you need to develop routines that will not aggravate your situation. In such a
case, it is best to consult with a fitness expert to design routine exercises that are safe for you.

Determine the Types of Exercises You Can

Do

So what types of workouts should you do? This question can

be very confusing especially if you are a fitness novice. You
have to remember that the best exercise routines are the
ones that are simple. You don’t need to try out many
complicated exercises in order to target different body
parts. That can be overtaxing and exhausting to the body as
well as inefficient and unnecessary.

Keeping it simple is key in developing effective workout

routines that you can do while following intermittent fasting. You want to have routines that
will train major parts of your body such as the quads, hamstrings, and buttocks. You also need
routines that will improve your chest, shoulders, triceps, biceps, and core. This means that you
can create a full workout with only four or five exercises. How easy is that! So what types of
exercises can you do? Below are examples of exercises that will deal with the major muscles of
the body.

 Quads: The quads or quadriceps muscles are those that are found on the front of the
thigh. They are made up of different muscles such as the rectus femoris and the three
types of vastus muscles. Best exercises for these muscles include lunges, leg squats, and
box jumps.

 Butt and hamstrings: The butt and hamstring muscles make up the gluteus muscles
found in the buttock areas. These muscles are responsible for the different motions of
the hips. Great exercises for these group of muscles include deadlifts, hip raises, step
ups, and good mornings.

19
  Chest, shoulders, and triceps: These muscles are responsible for the movement of the
upper thoracic area and extremities. Exercises for these muscle groups are called pull
exercises and these include bench press, overhead press, dumbbell press, dips, incline,
and pushups.

 Biceps, back, and forearms: The back muscles provide the much-needed support of the
body. These muscles are also responsible for the movement of the rest of the upper
extremities. Exercises for these muscle groups are called push exercises because the
movement mimics one to push up and down to train the muscle groups. Examples of
good workout routines for these group of muscles include bodyweight rows, pull ups,
chin ups, and dumbbell rows.

 Core: The core muscles provide support to your spine and the rest of the body. Without
a strong core, your stability and balance are also affected. The core muscles are made
up of those found in the lower back, hips, and abdomen. Good core muscle exercises
include side planks, planks, ball crunches, mountain climbers, hanging leg raises, and
jumping knee tucks.

After knowing the different exercises that will target these muscle groups, what you can do it to
pick one from each category so that you can target every major muscle group in your body. So,
there is no need to over think what types of exercises that you practice in order to train all
muscles in the body.

Add Variety to Your Exercises

But after a few days or weeks of trying the exercise routines, you can add some variety
especially if you have become familiarized with the routines. Adding variety to your workout
routines does not only make your workout more interesting but it also prevents your muscles
from getting used to the exercises and experiencing a plateau.

For instance, you do bench presses for your chest on Monday, you can do dips or pushups on
Wednesday. Do the same thing with the other muscles of your body. By picking different types
of workout routines each time you exercise, your muscles will be excited and will thank you for
it. Moreover, it also reduces the risk of the wear and tear on muscles, which you can get when
doing the same routine for a long time.

20
And while variety is important, it is also crucial to allow your muscles to repair and build itself.
The thing is that your muscles get broken if you do exercises but the beauty of nature is that
they get stronger once you allow them to rest.

So, give your muscles a rest for at least 48 hours to recover before doing another workout.
Thus, if you work out on Monday, make sure that your next workout schedule is on Wednesday
and so on. It is crucial to get your muscles to recover especially if you are still starting out
because your muscles have just been subjected to new sensations. But once you get used to
your exercise routines, your muscles will get stronger. With each movement, it will get stronger
so take it easy.

Determine How Many Sets You Need to Do

Now that you have established the types of exercises that you need to do, the next question
that you need to ask is how many sets you need to perform. But what is a set? A set is a series
of repetitions that should be performed and completed without stopping. In a nutshell, the set
is the type of exercise that you need to perform with the number of reps included. Reps, on the
other hand, are the number of times you need to repeat for a particular exercise. So, for
instance, you are supposed to complete 15 reps of 3 sets bench press, being able to do 15
bench presses is equivalent to 1 set. Thus, 3 sets of bench presses with 15 reps will mean doing
45 bench presses in total.

You don’t necessarily need to do 5 sets in order to make your workout worthwhile. If you don’t
have enough time and doing three sets is the best thing that you can do, then so much the
better. Deciding on how many sets that you need to do is a matter of your personal choice.
What is important is that you get started and find out how your body responds as you go about
with your exercise routines.

While there is no strict rule about determining the exact sets that you need to do, it is
important that you take note on what you should not do when exercising. As a general rule,
never do multiple exercises for each body part unless you are a dedicated bodybuilder or an
athlete who has a lot of time to spend in the gym.

Determine How Many Reps You Need to Do

Determining how many reps are needed is another thing that people over think too much. If
you are a novice in exercising, the general rule is to aim for higher reps for each set that you

21
perform. But determining the number of reps that you should do still depends on the types of
exercises that you perform.

If you are doing low-intensity exercises, then higher reps can give better results to the body.
But as you get stronger and your exercise routines are within the higher-intensity spectrum
such as deadlifts or squats, then switching to lower reps will be able to provide your maximum
effects.

If your aim is to burn fat while build muscles at the same time, you need to keep the number of
repetitions for each set between 8 and 15 range per set. The problem of doing more than 1
reps is that it increases the difficulty of the routine. So how do you determine the number of
reps that you need to do? Below are the generally accepted truths on how to establish how
many reps you need to do per set.

 Reps within the 1 to 5 range: This number of reps can help build and strengthen
muscles.
 Reps within 6 to 12 range: Builds equally stronger and denser muscles. Muscular size
can increase with this particular rep range.
 Reps within 12 or more range: This particular rep range can build muscular endurance
as well as improve the muscular volume.

So which set is perfect for you? It depends but if you are a novice, then you can do 4 sets with
8 to 10 reps for each movement.

Determine Intervals Between Sets

Most people commit the mistake of exercising too much without giving their bodies enough
time to rest. The problem with overexertion during workouts is that your muscles are prone to
getting injured as the strain that you get while exercising might lead you to not perform your
next routines. While working out on intervals is a great way to conserve time, it also allows
your body to rest so that you can perform your routines safely and properly in the next set. But
how long should you wait in between sets? While the rules for determining the intervals is not
set in stone, it is crucial to remember the guidelines below:

 1 to 3 reps: Allow body to rest for 3 to 5 minutes

 4 to 7 reps: Allow body to rest for 2 to 3 minutes
 8 to 12 reps: Allow body to rest for 1 to 2 minutes
 13+ reps: Allow body to rest for 1 minute or less

22
As mentioned earlier, you don’t need to follow these guidelines and you can rest more or less
than the recommendations mentioned. What you need to do, however, is to record how long it
takes for your body to rest in between sets then try to rest for even shorter periods. That way,
you can train your body to adjust thus making your muscles stronger through time.
Combined with the number of sets, reps, and intervals, you will be able to determine how long
your workout routines will last. So, let’s say you are doing between 15 and 25 sets of your total
workout routines, then you should be able to complete your routine within 45 minutes. But it
can go higher especially if you factor in your warm-up exercises.

Contrary to popular belief, you don’t need to spend a longer time in the gym in order to get the
best results. In fact, you can exercise in less time and see better results provided that you do
more high-intensity workouts. So, you see, the type of exercise also matters on the number of
intervals as well the total time that you need to spend on your routines.

Modifying Your Exercise Routines

There are many forms of exercises that you can do while doing intermittent fasting. While the
core exercises mentioned earlier in this section are considered as the most important and
practical exercises for those who are under intermittent fasting for their simplicity, there are
other forms of exercises that you can do to modify and make your routines more exciting.

Use Weights

Incorporating weights can make a particular exercise more complex therefore more intensified.
For instance, you can lift weights while doing lunges to improve the efficacy of your workout
routines. But how much weight is okay? The answer is by trial and error. Make sure that you lift
enough so that you can get through the entire set but not too much that you are left without
any fuel in your tank. That’s why you start off with a lighter weight until you increase your
weight and tolerance.

Is using weight necessary if you can do bodyweight training? Although body weight training is
adequate if you are still starting out, there will come a time when you need to make your
workout routines more challenging so that you will not experience a plateau. This is especially
true when you get past 20 reps for each set.

Ask yourself if you can do 20 pushups without any problems? If your answer is yes, then modify
your push-up by using weights to make your routines more challenging. Other exercises that

23
you can modify with weights include lunges, squats, and even planking. The thing here is that
you need to challenge your muscles constantly and this can be achieved by using weights.

Do Alternating Sets

Doing different sets of exercises and resting in between sets will take up most of your time. For
instance, if you plan on doing two sets of dumbbell press and two sets of squats with two
minutes rest in between sets, it will take you roughly around 8 minutes to complete your
routines. Imagine if you must finish three sets of 7 types of exercises, it will definitely take you
longer than an hour to complete your workout. If you have a lot of free time, then this is not a
problem. But then not everyone has the luxury of time.

Instead, you can do alternating sets so that you can do a set of dumbbell press then rest for a
minute before you do a set of squats and so on. Since you are exercising two different types of
muscle groups, you can exercise one muscle group while the other one is “resting.” Thus, you
get the same amount of work within half the time. And since your body is working harder when
doing alternating sets, your heart can benefit from the cardio workout of moving at a faster
pace. Below is the correct way of doing alternating sets.

 Alternate inclined dumbbell presses with lunges with four sets each (with 10 reps) and
one-minute rest in between sets.
 Once two sets are completed, wait a few minutes to catch your breath before you take
on the next two routines. It is crucial to allow yourself to rest in between completed
alternating set as a way for you to get used to the workout.
 Repeat until you complete the alternating sets before you proceed to the next exercise
set.

Do Circuit Training

If there is one way to turn your workout into an effective way to burn fat, then it has got to be
circuit training. Circuit training requires you to do one set for every exercise without resting.
This means that after you are finished with one set of each workout succession, you need to
repeat the process thrice.

Circuit training allows you to maximize your time and your workout efficiency. This means that
you perform effective fat-burning workouts within a shorter time frame. A good example of
circuit training is performing 5 sets (10 reps) of a medicine ball, lunges, bicep curls, seated rows,
and plank non-stop. Repetitions are necessary with circuit training but it is based on your load

24
as well as weight so if your load is heavier, then you need lower reps while lighter load means
the opposite.

Doing circuit training has many benefits. Aside from completing your workouts within a shorter
time, you also maximize the number of calories that you burn. Studies have shown that high-
intensity circuit training can burn more calories than traditional workouts. What happens is that
even if the body is resting after completing a circuit, it still uses up more energy so you burn
more fats. Studies have shown that doing 20 minutes of circuit training thrice weekly can burn
15% more calories than conventional workouts. For instance, doing a 2.5-minute sprint can
burn 220 calories than jogging at a moderate speed for 25 minutes.

Another benefit of doing circuit training is improved cardiovascular health. Since you are
performing high-intensity workout non-stop, you also give your heart its much-needed exercise.
Studies show that vigorous circuit training workouts can help people keep their blood pressure
levels stable than a slow-
intensity workout.

People who do circuit

training also experience
greater speed,
performance, and
endurance compared to
those who do conventional
exercises. Since you push
your body to the point
where you are running out
of breath, you subject your
body to the anaerobic zone
thus improving your endurance and capacity over time.

Perhaps one of the best benefits of doing circuit training is that you experience a lot of positive
changes in your body. These include improved muscle tone, better energy levels, production of
human growth hormone, increased testosterone, and boosted sex drive. On the other hand, it
has also been known to activate the genetic program of the body such that genes for fat
metabolism are expressed when doing such workout.

Compound Training

25
Compound training is doing exercises that utilize many joints using free weights. This type of
exercise has many benefits including activation of the nervous system, maximum muscle
recruitment, and more stimulus for growth. As the name implies, compound exercise does not
isolate only one particular muscle group. It targets two or more muscle groups so you
figuratively kill two or more birds with one stone. Below are examples of compound exercises
that can target different muscle groups.

 Horizontal pushes and pulls: Horizontal pushes and pulls include bench presses and all
its variations. It also includes rowing back exercises. These exercises do not only target
the back muscles but even the shoulders, chest, upper arms, and many others. Aside
from training these muscles, horizontal pushes and pull exercises can also clear up
moderate shoulder problems. But be wary if you suffer from severe shoulder injuries as
these exercises may aggravate your condition.

 Vertical push and pulls: These exercises can train the shoulder muscles as well as the
trapezius muscles. They are also great in training your rhomboids and the rest of your
chest muscles and lower abdominal muscles.

 Hip dominant exercises: These exercises deal with the lower body including the
hamstring, glutes and the quad muscles. A good example of a hip dominant exercise is
the squat. Depending on how you perform the exercise, you will be able to change the
different target muscles when doing such exercise. For example, if you do squat with
your feet wide and low bar, you can target your glutes while if you perform t with your
feet at shoulder width, you can train your quads. Other examples of hip dominant
exercise include step-ups, deadlifts, lunges, and leg presses.

 Quad dominant exercises: Quad dominant exercises include squats, lunges, and leg
presses. The best thing about this exercise is that while you can target your quads with
squats, you can also do bicep curls to train your upper arms.

26
 Chapter 3 - Post-Workout Meals and More

Post-workout meals are very important if you are practicing intermittent fasting. While
exercising on an empty stomach, your body may experience an anabolic window wherein your
muscles become receptive to nutrients after a period of fasting and workout. Many experts
claim that the anabolic window lasts between 1 and 3 hours after the workout so if you want to
rebuild your muscles, replenishing it with the right kinds of food can help is important after the
training session.

The Importance of Nutrition on Fasted Exercise

Building the muscles entail eating more calories than you can burn thus a post-workout shake
may be effective. After all, you need protein to provide your body the amino acids – the
building blocks of life including protein–to repair the micro-damage brought about by training
every day, promote muscle growth and replace stored carbohydrates that were lost during the
fasting period.

27
It is crucial to break the fast with a big post-workout meal. Within the eating window time, you
can consume at least 3 meals with each meal containing fewer calories as the last one in
preparation for the fasting state.

To break the fast, consuming high protein foods is the best way to satisfy your requirements as
they easily get assimilated to the cells. You can also include healthy fats for your post-workout
meal. When designing a post-workout meal, it is important to take note that increasing healthy
fats in your meals help decrease all sorts of food cravings.

While the post-workout meal is important, it is also essential for you to consider pre-workout
meals. Pre-workout meal or snack is essential as it stimulates protein synthesis during exercise
thus preventing muscle breakdown during the actual exercise. In a study conducted by
Hayward et. Al (2014), they noted that intermittent fasting with at least a 10-hour window puts
the body in fat metabolism while, at the same time, avoiding muscle catabolism during periods
of fasting. Consuming amino acids supplements during the fasting state stimulates protein
synthesis. A few hours later after exercising, protein synthesis increases and you enter the
feeding state.

Planning your pre-workout and post-workout meal is very crucial when following intermittent
fasting. You can opt not to have a pre-workout meal but make sure that you don’t skip your
post-workout meal. The thing is that it depends on your preferences and goals whether you
should consume a pre-workout meal or not.

When you design your pre- or post-workout meal, the best approach is to use your common
sense. Listen to what your body is telling you. For instance, if you feel weak while exercising
under fasted state, you can eat a small meal like a protein shake. If you have a tendency to get
hungry during your workout session, you can consume a protein shake 30 minutes before your
training to activate different cellular mechanisms to promote protein synthesis and also boost
the thyroid function.

As a practical approach, consuming at the most 20 grams of whey protein before performing
your exercise routines can benefit the fat burning as well as muscle build-up mechanism. But
you can play with the dose if you want, depending on many factors like your size and the
complexity of exercises that you perform.

Effects of Food on Intermittent Fasting and Exercise

28
Different types of foods have different effects on the body during a fasted workout. It is
important to discuss the different effects of the types of food that you eat on your workout
routines.

Carbohydrates

There is a common belief that post-workout meals should be rich in carbs. The premise to this
belief is that consuming a meal that is high in carbohydrates can increase the insulin and uptake
of amino acid thereby promoting muscle protein synthesis.

But didn’t you know that loading your body with huge amounts of carbohydrates post workout
doesn’t do wonders for the body? In fact, you don’t need a huge amount of insulin in order to
promote protein synthesis. This means that you don’t need to consume a lot of carbs to drive
protein synthesis. In the study conducted by Pirozzo et al. (2002), proponents noted that
restriction of carbohydrates can significantly reduce serum lipids and blood pressure thus
improving the overall quality of life of the subjects.

And so, the question: Do you need to avoid carbs completely? Well, depending on the type of
workout routines that you do, your body can still benefit from consuming small amounts of
carbohydrates. Moreover, make sure that you consume healthy types of carbs. After all, carbs
are made differently.

“The higher fiber the carb, the better it is for you because digestion is
slower. So, I try to stick to high fiber carbs such as bananas, berries,
quinoa. Things such as this. The higher fat you have when you eat the
carbs, the better as well. Okay?”

Protein

The most important component of protein synthesis is the amino acid leucine that is found in
protein-rich foods. Studies have shown that the amount of leucine in the blood increases when
a person goes into intermittent fasting (Knapik et al., 1991).

Should you consume more proteins? Research has shown that you don’t need to consume too
much protein to drive protein synthesis. Consuming adequate amounts can fulfill your bodily
requirements. What maximizes that muscle anabolism (buildup) after exercise is leucine and
not the insulin response as what most people believe in.

29
Fat

Intermittent fasting is usually coupled with a low carb or ketogenic diet. Also called a high-fat
diet, a ketogenic diet encourages dieters to consume healthy fats sources from nuts, seeds, and
lean meat. It is crucial to take note that the consumption of fat should be times after the post-
workout or before the pre-workout meal. Unfortunately, eating high-fat meals – albeit healthy
fats–can slow down the digestion of the post-workout protein intake thus muscle gain and
weight loss is halted.

Supplements While Fasting and Exercising

“There will be people that will tell you that vitamins are not needed with a
well-balanced diet. I have well balanced diet and I still feel the difference
between when I don’t take my vitamins
and I do take my vitamins. I believe, for
me, they are essential... something that
help very much in the cause that I am
trying to obtain, you know, to be fit.”

Never underestimate the importance of proper

supplementation during fasting. There are many
supplements that are available in the market but
what there are only a few that you should
consume in order to help you with your fasting
and exercising. Below are the most important
supplements that you should have in your
medicine cabinet.

Multivitamins

“As a 35-year old guy, I sometimes, you know, I need a little bit more. I
am working out hard. I am sweating a lot. The vitamins that I lose in my
sweat, I like to refill with my multivitamins, okay?”

Multivitamins provide the necessary elements so that your body can carry out different
physiological functions. The thing is that you will be missing your daily vitamin intake when you
are fasting even for a couple of hours. So, whether your window time is 10 hours or longer,

30
make sure that you supplement your body with multivitamins. Opt for multivitamins that will
provide you with 100% of your daily requirement.

When taking multivitamins, it is recommended that you take them not during the fasting period
but with food. Taking supplements require the production of enzymes to digest it. Moreover,
most multivitamins have special coatings and fillers. If you take the on an empty stomach, it
may be hard for your stomach to digest even if it is a tiny pill. But should you take on vitamins
on an empty stomach, make sure that you take them in liquid form as they do not place the
stomach on too much strain.

Healthy Fats

There are many types of healthy fats that are available

in the market but if you want to get the most benefit
for your health, you should try fish oil and CLA.

Fish oil is a great source of Omega-3 fatty acids–the

healthy kinds of fatty acid. In a study conducted by Xin
et al. (2012), they found out that clinical subjects who
took fish oil showed improvements in flow-mediated
dilation of their vascular system. After all, fish oil has
been proven to lower blood pressure, heart rate, and
blood lipids. It also as anti-inflammatory and anti-
arrhythmia effects for the possible improvement of the
vascular function.

“Fish oils are healthy fats to have. They are also good for cardiovascular
function. They are good for your heart. They are just good. How I take
these... I take these simultaneously with CLA. CLA is another healthy fat. It
is actually one of the supplements that was proven to help prevent
cancer. That's a fact.”

Now on with CLA. Also called conjugated linoleic acid, is a weight-loss miracle pill. It is a type of
fat that is found in many dairy foods and it is touted to help reduce weight by as much as 50%.
But more than the weight-loss benefits of CLA, it has also been found out that consumption of
at least 3 gels each day with (3,000mg each gel) can help reduce the risk for cancer as it also has
anti-inflammatory effects. Lastly, when you are starving to the point of deprivation, CLA will
help you regain your muscles so you don’t lose your muscles through catabolism.

31
L-Carnitine

L-carnitine is naturally synthesized by the body but

supplementation can bring in a lot of health benefits.
L-carnitine prevents aging of the mitochondria by
increasing the ability of the mitochondria to burn off
fat. It also stimulates the energy production of the
muscles by increasing the flux of the Kreb’s cycle of
the citric acid cycle. With this, it allows the body to
effectively scavenge free radicals off the body.

“L-carnitine is also proven to be good for your heart

especially for people who had heart problems in the
past. L-carnitine prevents the recurrence of heart
attacks.” So, you don’t only burn fat and lose weight
by taking L-carnitine but you also protect your heart
health.

Blood Pressure Factors

Blood pressure factors nourish the body’s system by maintaining the blood pressure levels at a
normal range. It also provides calming nutrients for people suffering anxiety as it contains many
elements that have calming effects to the body.

“I take Michael's Blood Pressure Factors. It is all-natural supplements.

There's Vitamin D, Vitamin B6, Calcium, Magnesium, Manganese,
Potassium, and there's proprietary blend and also different extracts like
coffee, apples, and stuffs like that. It helps lower your blood pressure in a
healthy way. Being 35, right? What America has been proven to have
blood pressure problems. It is just the fact!”

“Okay? So, if I can take one of these... two of these a day and help keep
my blood pressure a little lower, that's good. Instead of taking blood
pressure medications, there are things that we can do to our diet that we
can tweak to help lower our blood pressure naturally.”

32
Vitamin D3

Also called cholecalciferol, Vitamin D3 is used to treat osteoporosis as well as people who suffer
from underactive parathyroid glands. While sunlight is a natural source for Vitamin D3, you can
still get supplements especially if you don’t get enough sunlight.

“Vitamin D3, especially for males, is very important. It is very important

for sex
drive... very
important for
moods. It is
proven that it
helps fight
depression. It
makes you feel
better
overall as a man.
It helps you sleep
better. Since
I started
taking this, my
recovery, my joint soreness... everything feels better. I have actually felt
that D3 has helped my joints more than joint supplements have.”

Amino Acids

Amino acids are the building blocks of protein. So, what they do is they help keep our muscles in
a non-catabolic state. They also help support endurance while working out as well as improve
the muscle recovery.

But more than boosting the endurance and building muscles, amino acid supplements also
reduce fatigue, increase fat loss, and also improve the cognitive function of the brain.
Moreover, it also has anti-inflammatory properties and can remove inflammation on the joints
and muscles. You can get more benefits if you take in supplements with amino acids like valine,
leucine, and isoleucine.

33
These are some of the core supplements that you should take while fasting and exercising. They
will help improve your performance and health. But then again, it is still very crucial that you
check with your doctor for other supplements that you might need.

Nutrition Myths About Exercise and Fasting

Despite the age of technological advancements, there are still many myths surrounding the
relationship between nutrition, exercise, and fasting. Below are the different myths that you
need to know about nutrition, exercise, and fasting.

 Our body cannot absorb more than 30 grams of protein: If you have been following
many diets on weight loss and fat burning, you might have heard of the idea that the
body cannot absorb more than 30 grams of protein at one sitting. If you consume more
than 30 grams, the rest will just be excreted by the body. Even if you eat more protein,
your body will store and take up the amino acids and use it where it is needed by the
body. The thing is that intake of high amount of protein is not the main highlight of
intermittent fasting.

 The body needs fast-digesting carbs and proteins after workout: Many people believe
that they need to consume fast-digesting carbs and proteins after working out. This is
the reason why most people resort to binge-eating their favorite snacks and drinks to
justify their actions. Most people tend to reason out that they are doing binge-eating
during a certain window time. But what most people don’t realize that while eating
within the allowed window time is necessary, nutrient timing is equally more important.
So instead of consuming protein shakes immediately after your workout, take it easy
and eat a proper meal.

 Do not fast after working out: Some people believe that fasting after working out is
dangerous but didn’t you know that it promotes the body’s capability to produce human
growth hormone and also improves the resistance and strength of the muscles? The
thing is that you don’t go hungry even if you fast after working out.

Principles When Planning Your Post-Workout Meals

There are several things to consider when planning your post workout meals and getting the
most benefit out of it. Below are the principles of preparing your post workout meals to match
with your fasted exercise routines.

34
  Fast for at least 16 hours daily.
 Strictly eat within the 8-hour window.
 Exercise with high-intensity workout a few times a week while in a fasted state.
 Consume 10 grams of your favorite protein shake before exercising.
 During your exercise days, consume 3 big meals comprised of protein, vegetables, and
small amounts of carbohydrates.
 Your largest meal is the post-workout meal which is the first meal you take after the
workout.
 During non-exercise days, eat 3 meals of protein, vegetables, and fats.
 Consume only whole and minimally-processed foods.

Sample Meals

Creating a sample meal for your workout days and even non-exercise days is critical to the
success of a fasted workout. Use this sample meal plan below so that you can design your
meals around your workout schedule. The sample template only depicts meals for two different
days.

Low Calorie, Low Carb Days High Calorie, High Carb Days
Day 1 Day 1

Meal 1: immediately after exercise Meal 1: immediately after exercise

 3 fists of vegetables
 100 grams of whey protein
 1/2 handful of legumes
 1/2 handful of raw nuts
 2 cups of water
Meal 2: about 3 hours later
 75 grams of whey protein
 3 fists of vegetables
 1/2 handful of legumes
 1/2 handful of raw nuts
 2 cups of water
Meal 3: about 4 hours later
 100 grams of whey protein
 3 fists of vegetables
 2 fists of starchy carbohydrate (about
100 g carbohydrate)
 1/2 handful of legumes
 1/2 handful of raw nuts
 2 cups of water
Meal 2: about 3 hours later
 75 grams of whey protein
 3 fists of vegetables
 1 fist of starchy carbohydrate (about 50 g
carbohydrate)
 1/2 handful of legumes

35
 50 grams of whey protein
 2 fists of vegetables
 1/2 handful of raw nuts
 2 cups of water
Daily supplements:
 10 g BCAA capsules before workouts
 1 tablespoon fish oil
 1 multi-vitamin
 4000 IU vitamin D
36
 1/2 handful of raw nuts
 2 cups of water
Meal 3: about 4 hours later
 50 grams of whey protein
 2 fists of vegetables
 1 fist of starchy carbohydrate (about 50 g
carbohydrate)
 1/2 handful of raw nuts
 2 cups of water
Daily supplements:
 10 g BCAA capsules before workouts
 1 tablespoon fish oil
 1 multi-vitamin
 4000 IU vitamin D
 Chapter 4 - Creating Your Own Workout Plan

Now that you have learned about the basics of developing a workout plan for intermittent
fasting, it is time to create your very own workout plan. Creating your own workout plan can
be a daunting task especially if it is your first time to make one.

As a general rule, the fast should last through the night or through the early morning hours so
you can spend the afternoon and early evening as your eating window time. But this depends
on your preference as some people prefer to fast in the morning to early evenings because of
their lifestyle. Thus, this section will give you a useful template on how to create your own
workout plan.

Maximizing Your Workout Schedule

“Understanding that in any time we eat carbs especially sugar, it slows

down our ability to burn fat. And our ultimate goal is to burn fat through
extended periods of time. So, the workouts that we are doing, they are
keeping our metabolism going. They are helping us retain muscles while
we lose fat.”

“If we just stand in the treadmill for

thirty minutes every day, what
happens is that we are not building
any muscles. So, a lot of workouts
that I have shown you are
compound movements
where you do whole weight
body exercises that attack our whole
body and they get our heart rates up
and moving. The best thing about
these exercises is that they don’t take up any more than 15 minutes.”

37
To maximize your workout schedule, there are several things that you need to do. It is not only
the type of exercise, sets, and reps that you need to take note. So, let’s break down the things
that you need to include for your workout schedule.

 Warm up exercises: Before doing the workout exercises, you need to do warm-up
exercises for 5 to 10 minutes. Warm-up exercises may include stretching exercises,
biking, rowing, or simply running up and down the stairs. The purpose of doing warm up
exercises is to get your blood flowing and your muscles warm to avoid injuries during
the workout proper.

 Select one exercise for each big muscle groups: In the previous sections I have
mentioned about the major muscle groups that you need to focus on, so make sure that
your workout plan has one exercise for each muscle group in your body. That is one
exercise set (with many reps) for your buttocks, quads, hamstrings, push, pull, and core.

 Perform 3 to 5 sets for each exercise: To get the most out of your workout and also put
good stress on the muscles, performing 3 to 5 sets for each exercise is crucial.
 Diversify everything up: Make your reps, sets, and exercises diversified to keep you
more interested in doing your routines daily.

 Do alternating sets or circuits: Alternating sets is when you pair two exercises that
target a similar muscle group with short rest periods. This makes the exercise more
interesting and effective.

 Always keep your workout short: Keep your workout to an hour or under an hour.
Contrary to popular belief, exercising longer does not make you more effective in
training your muscles but the opposite. In fact, it is counterproductive to spend so much
time training and you get the same effects if you exercise smart at a shorter period of
time.

 Stretch after working out: Stretching after exercise is very important as it helps improve
your flexibility as well as your range of motion. It also reduces the risk of injury,
particularly on the connective tissues. Moreover, it is also a great way to relieve yourself
from the physical stress of exercising as it can get rid of lactic acid formation that results
to soreness of the muscles after a few hours.

 Keep a journal: The success of your workout lies on how you keep track of your routines
and calorie intake. If you have time, try to create a journal about your weight loss

38
 journey. This will also help you determine what when wrong especially if your workout
routines and intermittent fasting are not giving you the results that you want.

Maximizing your workout routine does not mean that you have to strictly adhere to the rule. In
most cases, you can allow yourself to mess up. After all, growing to a healthy lifestyle is a long-
term process. Go ahead, make your workout routine schedule and don’t be afraid to make a
mistake.

Making Your Workout Schedule

Now it is time to make your workout schedule based on the tips that I have mentioned above.
This particular section will be divided into two categories and these include simple routines and
compound exercises. Use the templates below to make your workout plan and try to follow it
as much as possible. If you are new to fasted exercise, be sure to pick only one type of workout
routine for each type of exercise needed.

Workout Schedule for Simple Workout Routines

Type of Exercises Workout Routine Sets and Reps

Warm up exercises - Stretching - 3 to 5 sets, 12 reps
- Cycling - 10 minutes
- Running on treadmill - 10 minutes
Quad exercises - Leg squats - 5 sets, 10 reps
- Lunges - 5 sets, 10 reps
- Box jumps - 5 sets, 10 reps
- Modified jumping jack - 5 sets, 10 reps
Buttocks and hamstring - Deadlifts - 3 sets, 10 reps
exercises - Hip raises - 3 sets, 10 reps
- Step ups - 3 sets, 10 reps
Pull exercises - Push ups - 3 sets, 10 reps
- Incline - 3 sets, 10 reps
- Dips - 3 sets, 10 reps
- Dumbbell press - 3 sets, 10 reps
- Overhead press - 3 sets, 10 reps
- Bench press - 3 sets, 10 reps
Push exercises - Chin ups - 3 sets, 10 reps
- Dumbbell rows - 3 sets, 10 reps
- Pull ups - 3 sets, 10 reps

39

Core exercises
Post workout stretching
- Bodyweight rows - 3 sets, 10 reps
- Jumping knee tucks - 3 sets, 10 reps
- Hanging leg raises - 3 sets, 10 reps
- Planks - 3 sets, 30 seconds
- Side planks - 3 sets, 30 seconds
- Ball crunches - 3 sets, 10 reps
- Stretching - 10 minutes

In a nutshell, your workout plan should include 7 types of workout routines (one from each
type of exercise). This template is helpful but you can also modify if you want by adding weights
or doing alternate sets. You can do these once you have already gotten used to your fasted
training. Once you got the hang of it, you can include the modifications that you want.

Workout Schedule for Compound Exercises

Day Target Muscle Group Types of Exercises Sets and Reps

Monday Lower body - Barbell squat - 4 sets of 6 reps
- Barbell deadlift - 4 sets of 6 reps
- Barbell step-ups - 4 sets of 6 reps
- Dumbbell lunges - 4 sets of 6 reps
Tuesday Upper Body - Barbell bench press - 4 sets of 6 reps
- Seated cable rows - 4 sets of 6 reps
- Pull ups - 4 sets of 6 reps
Wednesday REST DAY
Thursday Lower Body - Barbell deadlift - 3 sets of 12
- Front barbell squat reps
- Dumbbell rear - 3 sets of 12
lunge reps
- Barbell side split - 3 sets of 12
squat reps
- 3 sets of 12
reps
Friday REST DAY
Saturday Upper Body - Inclined dumbbell - 3 sets of 12
press reps
- One arm dumbbell - 3 sets of 12
row reps
- Chin up - 3 sets of 12

40
 reps

The workout routine may not look much but its impact that it provides to the target muscles is
twice more effective than conventional workout routines. And just like other types of exercises,
you can also modify your routine by making it into a high-intensity workout without stopping
for rest. However, if you opt to use these exercises daily, it is important that you take extra
precaution as switching from upper body to lower body exercises can lead high cardiovascular
demand as the peripheral blood should be pumped faster from the upper extremity to the
lower extremity (Enevoldsen et al., 2007). Although this may be the case, your cardiovascular
system will be able to adapt to the load.

It is safe to say that full body compound exercise routines can be done thrice weekly to give
your body enough time to rest. But if the exercise routines are considered a high-intensity
workout, then doing it twice a week is a good idea.

Sample Fasting and Workout Setup

First things first, training should be done on an

empty stomach and after ingesting an amino acid
supplement to promote protein synthesis and
prevent the loss of muscle mass during workout. It is
also important to consume a pre-workout protein
intake to provide the necessary amino acids for
protein synthesis while the feeding phase starts with
a post-workout meal.
Aside from consuming protein shake, you can also
consume carbon source to fuel your exercise.

“Before you exercise and you need carb

source, coconut water is great carb. It is fast-acting. It is liquid but it’s not
as sugary as orange juice or Gatorade. It is different kind of carb and it is
natural. Below is a sample setup of your daily schedule that you can use
as a template when making your own schedule.”

Time Activity
6:00 am Wake up and drink 2 cups of water
6:30 am Drink 4 cups water and 1 cup green tea.
Consume 1 serving of greens

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7:00 am to 8:00 pm Consume 10 grams amino acid or BCAA

8:00am to 9:00am Workout/Training

9:30am Eat your first meal. This is your recovery meal
or post-workout meal (the largest meal of the
day to break the fast)
2:00pm Second meal
6:00pm Last meal of the day

Regarding the workout training, you may opt for simpler routines or compound exercises. The
best thing about creating your own workout plan is that you can customize depending on your
needs and preferences. For instance, you can do simple exercises for a week and alternate it
with compound or circuit training exercises the following weeks to add more variety.

On the other hand, it is important to remember that the post-workout meal is the largest meal
of the day. It is necessary so that you can sustain the energy reserves in your body. On the
other hand, you need to consume fewer calories sourced from low carb foods for the second
and last meal of the day to prepare for the fasting window time. This sample workout plan can
be revised depending on your needs. For instance, you can also insert high intensity workout
between your first and second meal especially if you have time. If not, then sticking with the
fasted workout can give you a lot of benefits.

Combining Food and Exercise

It is crucial to take note that both exercise and nutrition while following intermittent fasting
always go hand in hand. Remember that your food should match the types of exercises that you
do in order to successfully reap the benefits of intermittent fasting. Now let’s combine exercise
and food to create your very own customized workout plan. Use this template to create your
own exercise routine that will complement your nutritional needs.

Day Type of Exercise Nutrition

Monday Strength exercise for the lower body for Higher calorie and carb
45 minutes and 100 push-ups before
each meal
Tuesday Treadmill fast sprints for 10 minutes Lower calorie and carb
Wednesday Upper body circuit exercise for 30 Lower calorie and carb
minutes
Thursday Treadmill fast sprints for 10 minutes Lower calorie and carb

42
Friday Strength exercise for the upper body for Higher calorie and carb
45 minutes and 100 push-ups before
each meal
Saturday REST DAY Lower calorie and fat
Sunday REST DAY Lower calorie and fat
* Higher calorie = 3200 kcal, Lower calorie = 2200 kcal

You can change the types of exercises that you can do as well as the frequency. This is just a
template so you have a freedom to customize based on your needs and availability of schedule.
There is no right and wrong way of creating your workout schedule so use this template to
create something that will work for you.

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 Chapter 5 – Proper Execution
Now that you know how to create a workout plan, let me give you tips, tricks, and the steps to
properly executing a specific exercise. By way of photos, it is easier to imagine and simulate
how burpees, squats, planks, and more are done the right way without adding injury to your
body. You can use, incorporate or even customize this list of exercises to suit your lifestyle,
schedule, and overall needs.

Exercise Equipment Required

 Light Kettlebell
 Pair of light dumbbells
 45-lb, 25-lb, or 10-lb weight plate (depending on your strength level)

1. Clean & Press with Weight Plate

44
2. Full Extension Squats

45
3. Kettlebell Squat to Press

Note: Keep elbows close to your sides and thighs while squatting with kettlebell

4. Folding Chair Sit-ups

5. Floor Chest Press with Weight Plate

46
6. Foot Step

47
7. Standing Rows with Weight Plate

8. Proper Pushups

48
9. Hindu Pushups

10. Wide Pushups

Note: This variation of pushups emphasizes your chest more

49
11. Staggered Pushups

12. Spiderman Pushups

50
13. Full Body Sit-ups

14. Long Arm Crunches

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15. Plank

16. Kettlebell Swings

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17. Dumbbell Squat, Curl & Press (Dumbbell SCP)

53
18. Burpees

Note: Omit the jumping part if you have a bad knee

54
19. Lunges

20. Renegade Rows

Note: To make it tougher, perform a pushup in-between each rep on each side

55
21. Stiff One-Leg Deadlift

22. Lower Back Extensions

Tip: Imagine you’re touching your feet to your shoulder blades

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 Chapter 6 - Improving Your Workout

Now that you have learned about how to design a great workout while doing intermittent
fasting and implementing them into your own schedule, you might be experiencing a lot of
changes in your body. But many people claim that they have less energy and focus while
exercising under fasting state. But is this perceived as normal?

People who have been following the intermittent fasting lifestyle may have already gotten
around this particular dilemma but people who are just starting out with this lifestyle might
experience the lack of energy. Don’t worry because you are not alone. I cannot fully tell you
that the culprit is your body adjusting to the new lifestyle. But I am confident to say that you
are experiencing lethargy because you are not doing it right.

What Are You Doing Wrong?

Aside from establishing the types of exercises, number of sets, and reps, there are many things
that you need to do in order to avoid problems while
exercising under a fasting state. The thing is that an
effective workout program combined with intermittent
fasting can counteract muscle atrophy and boost the fat
metabolism processes of the body. Thus, below are the
things that you are doing wrong thus resulting to lethargy
while fasting and exercising simultaneously.

 Not having proper supplementation: Too much

exercise while fasting can lead to muscle loss. To
get the most out of your workout routines, you
need to give your body proper supplementation.
Supplements, they give you energy, are important
but make sure that you consult with your doctor.
Good examples of supplements that you need
while working out under fasted state include Vitamin D3, fish oil, calcium, L-carnitine,
and amino acids. L-carnitine, for instance, is synthesized at a faster rate during fasting

57
 thus it is important to replenish by supplementation (Suzuki et al., 1976). It is also
important to take in β-Hydroxy β-Methylbutyrate (HMB) as it stimulates protein
synthesis from the amino acids that you get from your food or supplements. Your main
goal in exercising is to build muscles and not lose them thus the intake of the right
supplements will help you achieve your goal in terms of muscle building and also
experience less muscle soreness after working out.

 Consuming any forms of foods rich in carbs while under the fasted state: Snacking is
inevitable for people who are hungry after exercising. It is just too hard! The problem is
binge eating. We want to avoid the binge eating... by all means. We don't want that to
happen. Even when it is our eating hours, after our fasting hours, we don’t want to binge
eat. But this does not mean that you should never ingest anything while exercising. You
just need to make sure that you don’t consume
any carbs while following this regimen. So, think
first before grabbing your favorite granola or
snack. The safest beverage that you can
consume while following this lifestyle aside from
water is the bullet-proof coffee, which is
basically black coffee mixed with MCT oil. You
can also drink green tea as it contains caffeine,
which is a good appetite suppressant (Carter
and Drewnowski, 2012). If you are not seeing
any results, it is most likely that you are binge
eating even if it is your eating hour (after
fasting).

 Feeding window is not kept constant: To get the most out of your workout while doing
intermittent fasting, it is crucial that you keep your feeding window time constant. This
means that if you are fasting between 6 pm to 12 noon, make sure that you stick with it
every day. The thing is that if you break your pattern, it will also affect the hormonal
entrainment of your body. There is a huge misconception in the past that we need to eat
every 3 or 4 hours in order to keep our muscles strong and growing and to keep burning
fat. That's not true at all! Since I started the intermittent fasting, the 14-hour window of
no food, I have burned a tremendous amount of fat. It was the first time I have abs in my
entire life and I credit it to intermittent fasting and the types of carbs that I eat. What
most people don’t know is that when they go into intermittent fasting, the body also
adjusts. This is the reason why you don’t feel any hunger when you break your fast at 12
noon compared to when you have just started with intermittent fasting.

58
 Calorie intake is not properly timed: It is crucial to match the available calorie to the
requirement of the body. In a study conducted by Hawley and Burke (1997), they noted
that it is crucial for people to properly time their calorie intake pre and post workout.
Unfortunately, most people don’t time their calorie intake. Remember that intermittent
fasting is not about starving yourself so you need to eat, but at the right time. Ideally,
you need to fast for 12 to 18 hours so the remaining 6 to 12 hours will be your window
eating time. When doing the intermittent fasting, the majority of the daily calories
should come from post-workout meals to give your body enough time to burn off extra
fats. But if you are still getting used to fasting and you cannot abstain from food during
your fasting period, you can still consume food but make sure to limit your consumption
to small servings of low-glycemic foods like fruits, vegetables, protein, and healthy fats
every 4 to 6 hours.

 Not managing your stress: Stress is cumulative and whether you are doing intermittent
fasting or not, you will always experience stress. You are not only prone to food and
exercise stress but you are also prone to all forms of stress from work, relationship and
many others. Lethargy does not really come from your lack of food from fasting but it
stems from the mismanagement of
your stress. If you want to make fasting and
exercising work for you, it is important that you
are aware of your stress and be brave to admit
it. For instance, many women experience
food, physical, and emotional stresses
during their menstrual cycle (Klempel et al.,
2012). If you experience this kind of stress
monthly, then work your way around it and
don’t torment yourself by pushing out your
fasting schedule during such a period. There is
no shame in taking a few days off from fasting
and exercising to deal with your stress.

 Not breaking the fast with the right recovery meal: During days when you have to work
out and do fasting simultaneously, you need to consume a recovery meal at least 30
minutes after the workout. According to Børsheimet al. (2002), muscle protein synthesis
happens during the recovery period of resistance exercise. The best recovery meal is a
protein shake but you can also eat your main meal. Børsheimet al. (2002) noted that
without proper nutrition, the net balance between muscle synthesis and breakdown is

59
 disrupted. Eating a recovery meal is very important after your workout as it prevents
both the muscles and brain cells from getting damaged. If you are feeling sore and weak
all over, the likely culprit is not eating a recovery meal.

What Else Can You Do to Maximize Your Body’s Fat

Metabolism

Everyone has unique physiological makeup thus all of us react differently to intermittent
fasting. While some people may lose fat within a few days, others may need to wait longer to
see any results. Intermittent fasting, coupled with the right exercise routines, can do wonders
to your body but don’t expect miracles to happen overnight. Below are other tips that you can
do to maximize your body’s fat metabolism.

 Listen to your body: Whether you are working out or just taking a rest, it is important
that you listen to your body. Your body will tell you if it is doing good while fasting so
you need to know the telltale signs that something is wrong. If you feel light-headed
while exercising, you may need to consume more water to avoid dehydration. If you feel
weak, make sure that you consume calories sourced from fats and proteins. Do not be
too strict and follow your scheduled plan if your body is telling you it cannot go on.
Allow yourself to ease from fasting and workouts if necessary.

 Take a walk in the morning: Before drinking your morning coffee, you can take a
morning walk and also enjoy its weight loss benefits. So even if you cannot exercise
because of your busy schedule, taking a morning walk can increase your heart rate and
also train your leg muscles so you get benefits as well.

 Always keep yourself busy: The best time to move around is when you are fasting so be
productive during your fasting time. By doing so, you are less likely to think about food
and you also use up more fat as fuel when you move around.

 Track your input and progress: Even if you don’t have the luxury of time to keep track of
your input and progress, it is important that you try. Keeping track of your calorie
intake, for instance, allows you to see the changes in your body when you consume the
same or different amounts of food. You can also buy body fat calipers to measure the
fat composition in your belly. Tracking your input and progress is a great way for you to
assess where else you need to improve on as well as get motivated for your future
endeavors.

60
  Opt for beverages with zero calories: Fasting experts believe that fasting stops at the
consumption of anything than water but this is far from the truth. In fact, you can still
fast and drink coffee and tea as long as they dong contain any forms of sugar. But if you
are going to add milk to coffee or consume sugar-free soda, then you can still go on
fasting but make sure that you don’t put in too much. Remember that we want to build
a habit of not consuming carbs and depriving yourself is counterproductive. The thing is
that there are so much bigger fishes to fry in order to be healthy than focusing on a few
calories that you add to your beverages. The key here is for you to stick to the principles
of intermittent fasting at least with 80% adherence. After all, not everyone is perfect.

Doing these things will definitely maximize your body’s fat metabolism. These will also help fix
problems that you may encounter while doing intermittent fasting and exercising at the same
time.

“It is going to take discipline. Just follow this guide and I guarantee you
that you are going to see a huge difference. I am not looking to become a
body builder but I want to be athletic and I want to chase my kids without
running out of breath.”

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PART 2: THE DIET GUIDE
“You don't need to work out for hours to look good. It's just
impossible to live that way when we have so many other
responsibilities. So, you are very similar to me, we're all busy, we
have lives, we have other obligations but we owe it to ourselves to
be healthy and to be the best version of ourselves… We are in the
kitchen... the most important part of staying fit.”

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 Chapter 7 - The Many Ways to Fast

Our ancestors did not have access to food all the time in the past. This clearly shows that our
bodies are designed to last intermittent periods of fasting. From a scientific point of view, the
body is designed to last longer periods of fasting (Martin et al., 2006). In fact, even if we are just
sleeping, our bodies go through the
fasted state. This is the reason why
the word “breakfast” was coined – to
break the fast. The thing is that
fasting is not something weird. It is a
part of our everyday life and it is
considered as the oldest dietary
intervention known to man.
Intermittent fasting is the voluntary
withholding of food for various
reasons. This means that even if food
is available, you make a decision not
to put food in your body for a certain
period of time. But what is the
proper way of doing intermittent fasting? This entire chapter will serve as your diet guide for
intermittent fasting.

“There is a huge misconception in the past that we need to eat

every 3 or 4 hours in order to keep our muscles strong and
growing and to keep burning fat. That's not true at all! Since I
started the intermittent fasting, the 14-hour window of no food, I
have burned a tremendous amount of fat. It was the first time I
have abs in my entire life and I credit it to intermittent fasting and
the types of carbs that I eat.”

The long-standing knowledge is that people should eat three square meals daily in order to
sustain our blood sugar levels. However, there are evidences that suggest that continuous
grazing, as what people believe in, is partially blamed for the rise in the obesity and diabetes
problem.

63
So how many hours of eating window time do you have? There is no general rule to follow in
terms of the window time. You can do short fasts that are shorter than 24 hours or longer fasts
that last more than a day. So, which should you choose? It largely depends on your goals and
what your body can do. The thing is that there are many ways to fast and below are some of
the strategies that you can follow if you want to do intermittent fasting.

16:8

This particular short fast involves fasting for 16 hours and having an eating window for 8 hours.
This means that you eat your meals within the 8-hour window while the rest of the time, you
fast. For example, you can fast between 8:00pm and 12:00noon and start eating from 1:00pm
until 7:00pm. “What I do is I stop eating at 10pm and I start eating again at 12pm the next day.
That's a 14-hour window where I am not consuming any food.”

20:4

This particular short fast requires you to fast for 20 hours while the remaining 4 hours will be
the window eating time. For example, you can eat from 1:00pm to 5:00pm every day and fast
for the rest of the day. This often involves eating one larger meal or two smaller meals within
the day.

24-Hour Fast

As the name implies, this involves fasting for a full day thus skipping any meals until the next
day. This means that if you skip breakfast today, then you need to skip lunch and dinner. You
break the fast by eating breakfast the following day. This is often advisable thrice weekly.

5:2 Fast

Also called the “Fast Diet”, this particular long fast involves 2 fasting days and 5 regular eating
days weekly. During the two-fasting day, you are only permitted to consume 500 calories daily
and should be consumed as a single meal or spread throughout the day.

36-Hour Fast

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This particular long fast involves not eating the entire day. So, if you eat breakfast on the first
day, you need to fast for the next day. You can break the fast during dinner on the second day.
This particular fast provides weight loss benefits but the caveat is that you might be tempted to
overeat once you break the fast.

65
 Chapter 8 – Intermittent Fasting Guidelines

The diet guidelines of intermittent fasting are not difficult to follow. The purpose of this
guideline is to increase the liver glycogen to bring your body into the anabolic state thereby
reducing your hunger pangs. While you can eat almost any types of foods while undergoing
intermittent fasting, you need to favor healthier foods. Thus, this section will focus on the diet
guidelines that you need to follow to successfully do intermittent fasting.

Timing Your Meals

Intermittent fasting is a great strategy for disease prevention and weight loss. It is therefore
important to properly time your meals. This means that you need to restrict your eating
window to only a few hours. There is no rule which meal you should skip. It can be breakfast,
lunch or dinner–depending on what you want–as long as you meet the requirements of the
eating window time. But if it is your first time to do intermittent fasting, it will be easier for you
if you start your fast during the evening so that it will not be harder for you to fast while
sleeping. You can break the fast by lunch time the next day.

But how much calories should you consume? While some references noted that you need to
consume a limited amount of 500 calories during the fasting window, I don’t see the need to
count calories. “I don’t count calories and I don’t measure food but what I do is to substitute
carbs from starchy carbs to healthier high-fiber carbs. The higher the fiber in carbs, the better it
is in turning digestion.”

But aside from timing your meals, it is also important to eat real foods during the eating
window hour. Be sure to avoid consuming processed foods as they may contain saturated fats
and sugar that may disrupt your fasting. “The thing is after the workout, it all comes down to
the kitchen... in eating healthy. To keep things quick, let’s keep our fats at 40%, our protein at
around 40%, and our carbs around 20%.”

The thing is that when it comes to creating your meal spacing while following intermittent
fasting, success lies on how well you can adjust with your eating habits. What happens when

66
you space your meals is that it has a direct impact on your insulin levels, which plays a role in
pushing glucose from the blood to the cells to be utilized.

Moreover, properly spacing your eating and fasting window increase the levels of Human
Growth Hormones (HGH) that can immensely reduce the amount of body fat, increase muscle
mass, and improve bone density in the body (Ho et al., 1988).

So many people leave out breakfast altogether while some leave out dinner. Whatever it is that
you have decided, make sure that you adhere strictly by your window time and not consume
any food on your fasting period.

Eat the Right Foods

“I generally don’t count calories, okay? However, I don’t need to

because I am not eating until I am stuffed. And the rules are, like I
said time and time again, 40%, 40% 20%. When you are hungry, a
big mistake people make is they turn to carbohydrates. Don’t turn
to carbohydrates when you are hungry. Let's think about this,
when you are hungry first thing we do, like I said, drink a glass of
water, the second thing we do, we look for healthy fats and
protein. You're gonna be content and you'll notice sooner than
later.”

Real foods that you should include in

intermittent fasting are green leafy
vegetables, fruits, nuts, seeds, healthy oils,
and lean proteins sourced from eggs, beef,
chicken, and fish. The thing is that
intermittent fasting meals should have a
source of protein, healthy fats, and fiber-
rich carbohydrates. In a study conducted by
Anderson et al. (1994), the researchers
noted that consuming high amounts of
fibers can improve the blood serum levels
including both sugar and lipid values.

67
While carbs are somehow restricted in intermittent fasting, you can still consume them as long
as you opt for starchy carbs as they get assimilated longer in the bloodstream thus they don’t
have grave effects on your blood sugar and insulin levels (Heilbronn et al., 2005).

Creating your own meal plan during your eating window hour is very easy as long as you
remember the 40-40-20 rule. That way, you will be able to create delicious and healthy meals
that will still meet the specific requirements of intermittent fasting. Below is an example of a
healthy meal plan that you can eat during your eating window hour.

 Option 1: Chicken breasts, a cup of vegetables, 2 tablespoons coconut oil, ½ cup brown
rice.
 Option 2: Fish fillet, vegetables, sweet potatoes, 2 tablespoons peanut butter
 Option 3: Steak, vegetables, ½ cup brown rice, a cup of almonds

Now that we have discussed about the types of meals and foods that should be eaten while
doing intermittent fasting, it is crucial to ask the next big question…

“How much should we be eating during our window time? So, I

basically have a rule. I never eat until I am full. I eat until I am
content. Alright? The problem is that most people eat until they
are full. However, if I am still hungry, I'll turn to more proteins
instead of carbs, okay? So, if I have this dish here with chicken and
kale and the fats. If I am still hungry after eating all this, I'll make
another piece of chicken. This is a big piece of chicken and I will
eat another piece.”

What Foods to Eat?

As a general rule, consuming whole and natural foods is highly encouraged in intermittent
fasting. Whole foods are touted to have many health benefits as they contain high amounts of
phytochemicals that can help fight diseases and improve overall health (Liu, 2003). But aside
from whole foods, there are other things that you need to remember when it comes to eating
the right foods while following this particular lifestyle. Below are the specific types of foods that
you need to stock up in your pantry while following the intermittent fasting lifestyle.

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  Healthy fats: Make sure
that you stock up on healthy supply
of natural fats like grass- fed
butter, extra-virgin olive oil and
coconut oil. Other healthy fats
include avocado, almonds, walnuts,
sesame seeds, and pumpkin seeds
to name a few.

 Lean protein sources: Top quality lean proteins like lean meats, chicken, seafood, and
eggs should be consumed.

 Fresh green vegetables: Consume fresh green vegetables at all times. The best thing
about eating green leafy vegetables is that you can get antioxidants that can also
improve your well-being.

 Low sugar fruits: Low sugar

fruits are good for intermittent
fasting as they don’t affect the
blood sugar levels of the body.
Examples of low-sugar fruits
include all types of berries.

 Plant-based proteins: Plant-

based protein sources like
miso, tempeh and tofu are excellent sources of protein for vegetarians and vegans who
also want to benefit from intermittent fasting.

What Foods to Avoid?

Perhaps the most important change to our diet is that we have shifted to eating more
carbohydrate-rich foods than ever before. But the problem with our modern diet is that we are
consuming higher amounts of sugar – empty calories – than fats, proteins, and healthy carbs
(Ho et al., 1988).

I always believe that “the higher fiber the carb, the better it is for you because digestion is
slower. So, I try to stick to high fiber carbs such as bananas, berries, quinoa. Things such as this.
The higher fat you have when you eat the carbs, the better as well.” Unfortunately, people are

69
just eating more carbs and less fiber and this has led to the rise of obesity rates all over the
world.

Thus said, the foods that you should not consume while following the intermittent fasting
lifestyle are foods that contain high amounts of empty calories from empty carbohydrates.
Avoid food made from white flour, sugary drinks, and junk fats like the plague. It is also
important to avoid foods that contain high amounts of chemical additives and flavorings.
The problem is that 75% of the food found in the market today is made from unhealthy
ingredients. This is the reason why I am crucially stating the need to consume whole foods
more than ever.

Get Hydrated

Studies suggest that drinking at least half a liter of water an hour before you eat your meals can
boost your weight loss capabilities. Participants of the study who consume water before each
meal have lost an average of 1.5 kilograms over the course of three months. But why is drinking
water ideal for intermittent fasting?

Drinking water before eating meals generally makes us feel fuller so we tend to consume less if
we drink water before any meals. But more than making us feel full, there are more benefits of
drinking water. “I also recommend a trick that we can start doing before we eat always is to
drink a glass of water. First before you eat, alright? What it's gonna do is that it helps fill your
stomach. Many times, people don’t understand. They think they are hungry but they are
actually thirsty.”

This is especially true if we have the habit of consuming caffeine-rich beverages such as coffee
and tea. With no food during the fasting state and too much caffeine, the body tends to suffer
from the diuretic effects of caffeine so it releases water too quickly thus making the body
dehydrated. As a result, you feel headache, low energy, and even poor sleep. Once you start
feeling all of these, you tend to gravitate towards food to compensate for your condition and
make you feel better (Hsiao and Trankina, 1969).

What most of us don’t know is that we are constantly in a state of dehydration. Maybe you
don’t like the taste of pure water or you forget to drink your daily dose. Whatever the reasons
are, the symptoms of being dehydrated are amplified once you subject yourself to fasting thus
making you more uncomfortable once you stop eating.

70
When we fast, the body starts the detoxification process and our liver processes all the toxins
from inside us until they are excreted outside. The detoxification process requires the presence
of water so that toxins can be passed out as sweat or urine. If we don’t drink enough water, the
body will use the water stored within the cells thus dehydration occurs (Liska, 1998).

Haven’t you noticed that once you hydrate yourself, you stop feeling awful? So, if you are going
to do intermittent fasting, make sure that you hydrate yourself. Drink water! Not only it is non-
fattening but it also drives important physiological functions in your body.

Intermittent Fasting FAQs

The thing is that it is very easy to follow the diet guidelines of intermittent fasting. But in case
you have more questions, below are some popular diet guidelines FAQs that you need to know.

1. I thought carbs can make you fat, so why include them? I never discourage people
from eating carbohydrates. Carbs serve important functions such as increasing satiety
and also refilling the depleted stores of glycogen. They also serve in improving the
quality of sleep (Feinle et al., 2002). The body needs it but what I believe is that when
taken in excess, it can wreck more havoc than good. As long as your carb intake is low,
then there is no problem. This is the reason why I still encourage everyone to eat carbs
but only the healthy ones.

2. Can I still eat fruits during my eating window hour? Fruits can still be eaten during your
window hour. Although fruits are laden with fructose, they are also rich in fiber that
prevents the spike in your blood sugar level. You can eat an apple, for example, as your
after-work out snack especially if you like to exercise during your window eating period.

3. Will eating a big meal before I start my fasting period make me fat? Remember that
intermittent fasting requires you have an eating window for several hours. This means
that you are in a calorie deficit while fasting so eating a big meal is really irrelevant.
Moreover, research has found out that eating a big meal before you start your fasting
period can preserve muscle mass better than other forms of diet. As long as you strictly
follow your fasting period and avoid eating during your fast, then you are okay.

4. What if I am hungry during my fast? It is totally normal for you to feel hungry during
your fasting period especially if you are just starting out. Give your body time to adapt
to this new lifestyle. It may take you time to get used to intermittent fasting so give it a
time. Even if you feel slight hunger pangs, you don’t need to give in to your hunger as

71
 there is something that you can do to deal with your hunger and that is to drink water
instead of sneaking food into your body.

5. Can I eat a cheat meal? There’s really no need to stay away from your favorite comfort
foods altogether. The thing is that you can still follow the intermittent fasting lifestyle
and still eat your favorite comfort foods. Remember that you can eat between 600 and
1000 calories during your eating window hour so this should be enough for your favorite
cheat meal. Just make sure that you don’t go beyond your calorie budget for the entire
day.

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 Chapter 9 – Diet Overview

Now that I have elaborated on the diet guidelines of intermittent fasting, designing your own
daily meal plan from start to finish is very crucial. So how do you design your own meals daily
and make sure that you still eat delicious and healthy meals? This section will walk you through
what you need to do to break your fast.

First Meal

The first meal is the most important meal to break your fast. You can take your first meal during
breakfast, lunch or late afternoon. It really does not matter. What is important is that you break
your meals with the right food.

Bullet-Proof Coffee

While some people eat a big breakfast to break their fast, others prefer to drink coffee. Coffee
contains caffeine, which is a well-known suppressant and weight loss compound. But if you
want to harness the power of coffee for weight loss, then you should consider the bulletproof
coffee.

“Let's take a closer look at bullet proof coffee.... Actually, MCT oil
is brain fuel essentially. It is great for our brain. It is great for our

73
 thinking and it awakens us. It is really, really good for energy. It
helps us sustain our energy that lasts for a long period of time.”

Basically, bullet-proof coffee is a mixture of coffee and fat. The fat can come from butter or
coconut oil. What this particular coffee does is that it gets your metabolism up so that you will
have energy and vigor to start your day. Another good thing about bullet-proof coffee is that it
contains medium chain triglycerides that will not only improve the fat-burning capability of
your body but is also rich in Omega-3s. In a review created by Ori Hofmekler (no date), coffee
was known to mimic the effects of exercise by boosting the cAMP that signal the fat cells to
break down and be used up as energy by the body.

“When you wake up in the morning, if you are hungry. When you
drink this, it just revives you. Most people use straight MCT oil but
I will use coconut oil instead, okay? The reason for this is... I am
gonna be honest, it's a little bit tastier than straight MCT oil.”

There are still many other skeptics about drinking bullet-proof coffee to break the fast as they
are consuming fats. Studies have shown that fat will not mess with your blood sugar level unlike
carbohydrates and processed sugar. It is actually the
carbohydrates that lead to the unbalanced blood sugar
levels. Moreover, fat–particularly from coconut oil–
slows down the absorption of carbohydrates thus
keeping the blood sugar levels in check thus you feel
full for a longer time. Lastly, healthy fats contain fat-
soluble vitamins like Vitamin A, D, E, and K (Patrick,
2013).

“What I would do is I would take 1

teaspoon of coconut oil here, okay, and
put this in my coffee. Mix it up. Sometimes, if you want, you can
put a little bit more especially coconut oil. I limit butter to one
teaspoon... Next, I take unsalted butter. Now most people will tell
you to drink bullet proof coffee with grass-fed butter. I am just
using unsalted butter. We don’t want that added sodium in our
diet.”

Tea or Other Beverages

74
But what if you don’t like the taste of coffee? What can you eat to break your fast? You have
many options to break your fast and “so another option that we have. What if we don’t drink
coffee? I recommend you give green tea a try.... you can do exactly what we did with the
coffee.” Remember that the effects of the combination of caffeine and fat are similar with
bullet-proof coffee. The best thing about this particular beverage is that you can also drink this
later during the day. You can spread out your habit of drinking tea or your favorite sugar-free
beverage to keep you full and satiated for a longer time.

Other Options

If you are not a fan of drinking bullet-proof coffee or any other forms of beverages to break
your fast, there are many other options that you have. In fact, you can eat real food to break
your fast. It is just a matter of preferences.

“When I wake up in the morning, I have pistachios and some cheddar cheese. I don’t need much
of it because I believe what happens with this fasting, it's not 100% proven fact but it is a fact
that the less you eat, the more your stomach will shrink. I believe from 10 to 12, there's
something that happens... I am craving less food, my stomach gets more full, much faster. I
literally can't eat as much as I used to eat when I was not fasting.”

The thing is that you can have anything for your first meal of the day. You can have bullet-proof
coffee or healthy nuts. You can also have a combination of both if you want. You have the
freedom to choose which foods you want to break your fast.

Second Meal

The second meal of your day can be an early dinner in preparation for your fasting period. It
also helps your body adjust to the long fasting period of at least 12 hours. Your second meal
should contain proteins to provide your protein needs for the entire day. But aside from
protein, your second meal should also contain healthy amounts of fats. You can source fats
from dressings, cheese, butter, nuts, or seeds. You can also add olive oil to your salad.

“I feel the mistakes that people make are they put protein over
salad with fat-free dressing. I don’t believe we should be taking
away fat. Alright this dressing, the Italian dressing is heavy in fat.
It has fat in there for energy because the carbs are so low. Alright?
We also add more fat with the walnuts which is gonna be a great
source of our energy and then we have our protein here and

75
 protein should always be a staple at every meal that we eat. We
should always have protein in it.”

I am stressing the importance of protein in intermittent fasting. Although short fasting periods
do not necessarily lead to muscle breakdown, the wear and tear on the muscles particularly
after fasted workout requires amino acids for faster repair. Consumption of high amounts of
protein can help improve the muscle mass. Moreover, consumption of proteins does not affect
the blood sugar level so the body can still use up the glycogen and fat reserves as source of
energy.

“Alright, guys. So just an example of a meal, here's a garlic and

herbed chicken over kale with Italian dressing that has nuts and it
also has walnuts in it, which is also a source of fats. Then there's
also raisins in here where you are getting minimal carbs. Okay?
Ah... This is a particularly good meal because it has your greens
that’s gonna really, really help with digestion.”

Snacking

Can you snack while under intermittent diet? As much as possible, you need to stay away from
snacking as you want your body to go into a fasting state. Snacking within your fasting period
can disrupt the whole process so you don’t get the benefits of your fast.

Moreover, snacking also leads to hunger. What you need to do is to allow your body to
acclimatize for the fasting state so that you will eventually be able to get used not eating for
brief periods of time. But in case you cannot control your hunger, the safest thing that you can
do is to drink water. After all, you might not be hungry at all but just dehydrated.

76
77
 Chapter 10 – Putting It into Practice

Now that we have learned about the diet guidelines and overview of intermittent fasting, it is
time to put everything into practice. This section will discuss about creating your own plan so
that you can easily keep track of your schedule, activities as well as meals.

Intermittent Fasting Daily Schedule

Creating your fasting daily schedule is very crucial to determine what activities you can expect
for a particular time of the day. Take a look at the table below. Let it serve as your template on
how to plan your meal plan as well as workout while following the intermittent fasting lifestyle.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

12 Midnight
2:00am
4:00am
6:00am
8:00am
10:00am
12 Noon
2:00pm
4:00pm
6:00pm
8:00pm
10:00pm

sleeping and fasting

fasting
eating

Practical Tips

78
While it is ideal to remember all the guidelines and follow the rules, the caveat is that there will
be some obstacles that will prevent you from strictly adhering to the rules. What’s beautiful
about intermittent fasting is that you can break the rules and use your common sense to be
able to design your own meal plan. Below are practice tips when following the intermittent
fasting diet.

 Forget the 8-hour window: If you forget how many hours you need for the eating
window time, then that’s okay. Just eat lunch and dinner. That’s it! No need to strictly
time yourself when to break the fast and when to start it. Eat two regular meals then
forget about the clock.

 Dinner too big? Eat in shifts: Many people love to eat big dinner especially after
working out. So, if your dinner is too big for you to finish, eat in shifts or, better yet, eat
until you are content.

 Make 3 version of your favorite food: To add variety to your meals, make different
versions of your favorite meals–one of each for training day, rest day, and weekend so
that if you are running out of ideas on which meal is good for intermittent fasting, you
will not get stuck with the same boring meal for two straight days. For instance, if your
training meal is 8-ounce of lean meat and an apple, your rest day meal can be 8-ounces
of lean meat and avocado while your weekend meal can be steak and berries.

 Simplify meals: What makes it challenging to follow intermittent fasting is that most
people tend to prepare complicated meals. If you are starting out, your goal is to get
yourself familiar with the types of foods that you should be eating and avoiding. As
much as possible, try to keep your meals simple so that you will get accustomed to
eating the right foods.

Creating Sample Meal Plans for Different Scenarios

People who follow intermittent fasting face different scenarios thus it is important that you
know how to make appropriate meal plans on different scenarios. Below are different scenarios
and how you can create an effective meal plan for the intermittent fasting lifestyle.

Fasted Training (Early Morning)

For this particular scenario, you need to skip breakfast because your goal is to work out early
morning under fasted state. When training early during the day, make sure that you take in

79
BCAA or amino powder at least 10 minutes before the workout. You can also drink bulletproof
coffee as long as it does not contain any sugar or creamer. Below are the other meals that you
need to plan for this particular day:

 Lunch: 50% protein, 75% carbohydrates, 0% fat

 Dinner: 50% protein, 20% carbohydrates, 50% fat

Training Between Lunch and Dinner

The protein and carbs that you consume can vary if you train in between lunch and dinner. You
need to make sure that you have enough energy to fuel your workout. It is important that you
eat your lunch 3 hours before you train. Below is a good example of meal plans for this
particular scenario:

 Lunch: 20% protein, 20% carbohydrates, 0% fat

 Dinner: 80% protein, 20% carbohydrates, 100% fat

Training After Lunch and Dinner

This particular scenario requires you to opt for a 3-meal plan to provide your body with enough
to fuel your workout. You need to consume as much post-workout calorie as you can. Below is
an example of a meal plan that you should follow if you opt to train after lunch and/or dinner.

 Lunch: 25% protein, 20% carbohydrates, 0% fat

 Dinner: 25% protein, 20% carbohydrates, 0% fat
 Post workout: 50% protein, 60% carbohydrates, 100% fat

Rest Days

During rest days, there are two rules that you need to remember if you are planning your rest
day meal plan. First, make sure that your lunch contains at least 25% of protein while dinner is
comprised of 50% protein. It is also important to abstain from eating carbohydrates on non-
training and fasting days because you don’t need a lot of energy to fuel you if you are in a
relaxed state. Below is a perfect meal plan on your fasting non-workout days.

 Lunch: 25% protein, 0% carbohydrates, 50% fat

 Dinner: 50% protein, 0% carbohydrates, 50% fat

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81
PART 3: 250 INTERMITTENT
FASTING RECIPES

82
 Chapter 11 – Intermittent Fasting Seafood Recipes

Cajun Tuna Remoulade

Serves: 6

Ingredients
 ¼ cup real mayonnaise
 A dash of pepper
 1 tablespoon chopped dill
 1 teaspoon fresh lemon juice, freshly squeezed
 ½ teaspoon Dijon mustard
 1 spear organic pickle, chopped
 ½ teaspoon Cajun spice blend
 2 large boiled eggs, peeled and sliced
 12 ounces boneless tuna, sliced
 1 tablespoon olive oil

Instructions
1. In a mixing bowl, mix together all ingredients except the eggs and tuna. Set the
remoulade aside.
2. In a skillet over medium flame, heat the olive oil and place steak and season with salt
and pepper. Cook on each side for 3 minutes.
3. Serve tuna with slices of eggs and remoulade.

Nutrition information:
Calories per serving: 528; Carbohydrates: 2.1g; Protein:46.1 g; Fat: 35.7g; Fiber: 0.3g

83
Asian Baked Salmon with Bok Choy
Serves: 6

Ingredients
 Juice from 1 lemon, freshly squeezed
 2 tablespoons organic tamari
 12 ounces boneless salmon, sliced
 A dash of salt and pepper
 ½ tablespoon butter
 1 2/3 tablespoons olive oil
 1 ½ heads of cabbage, shredded
 6 ounces of mushrooms, sliced

Instructions
1. Preheat the oven to 4750F.
2. In a mixing bowl, combine the lemon juice and tamari. Set aside.
3. Season the salmon slices with salt and pepper to taste. Place in a bowl and pour ½ of the
tamari sauce mixture. Allow to marinate for 15 minutes inside the fridge.
4. While the salmon is marinating, heat butter in a skillet over medium flame. Once
melted, pour in a baking sheet.
5. Arrange the sliced salmon on the tray and place inside the oven to cook for 10 minutes.
6. Meanwhile, heat olive oil in a skillet and sauté the cabbage and mushroom slices.
7. Serve the salmon with the sautéed vegetables.

Nutrition information:
Calories per serving: 487; Carbohydrates: 10.1g; Protein: 5g; Fat: 25.8g; Fiber:7.3 g

84
Asian Lobster Salad
Serves: 6

Ingredients
 ¾ pounds of lobster, meat extracted
 2 cups Chinese cabbage, shredded
 ½ red bell pepper, sliced
 4 scallions, chopped
 1 tablespoon sesame seeds, toasted
 2 tablespoons sugar-free rice vinegar
 2 tablespoons tamari sauce
 1 teaspoon ginger, grated
 1 tablespoon vegetable oil
 1 teaspoon sesame oil

Instructions
1. In a mixing bowl, mix together the lobster meat, cabbage, bell peppers, and scallions.
Toss the sesame seeds and mix to combine.
2. In another bowl, mix the remaining ingredient. This will be the salad dressing.
3. Pour the salad dressing over the salad.

Nutrition information:
Calories per serving: 325; Carbohydrates: 4.2g; Protein: 38.9g; Fat: 14g; Fiber:3 g

85
Bahian Halibut
Serves: 4

Ingredients
 2 tablespoons extra virgin olive oil
 2 tablespoon lime juice, freshly squeezed
 2 pounds halibut fillets
 1 teaspoon minced garlic
 4 tablespoons chopped onions
 1 cup green sweet pepper, chopped
 1 Serrano pepper, chopped
 1 teaspoon salt
 ½ cup coconut cream
 1 whole red tomato, chopped

Instructions
1. In a small bowl, whisk together 1 tablespoon olive oil and lime juice.
2. Pour over the halibut fillets and make sure that the fish is coated with the marinade.
3. Heat the remaining olive oil in a skillet over medium flame. Sauté the onions and garlic
until fragrant. Stir in the sweet pepper and Serrano pepper.
4. Arrange the fish slices on top and sprinkle with salt.
5. Add in the coconut cream and tomatoes.
6. Cover the skillet with the lid and allow to boil.
7. Reduce the heat to medium low and allow to simmer for 9 minutes.

Nutrition information:
Calories per serving: 400; Carbohydrates: 3.2g; Protein: 48.6g; Fat:19.5g; Fiber: 1.8g

86
Baked Catfish with Herbed Broccoli
Serves: 1

Ingredients
 6 ounces wild catfish
 Salt and pepper to taste
 1 cup chopped broccoli florets
 1 tablespoon butter
 1 tablespoon Italian seasoning blend

Instructions
1. Preheat the oven to 3500F.
2. Place the catfish on a baking tray lined with foil.
3. Season the fish with salt and pepper to taste.
4. Arrange the broccoli florets around the fish and sprinkle with Italian seasoning blend.
5. Place the butter on top of the fish.
6. Fold the sides of the foil to create a sealed packet.
7. Place the fish in the oven and bake for 15 minutes.

Nutrition information:
Calories per serving: 362; Carbohydrates: 4.5g; Protein: 28.7g; Fat: 25.9g; Fiber: 2.2g

87
Baked Salmon with Vegetables
Serves: 1

Ingredients
 ½ tablespoon extra-virgin olive oil
 ¼ tablespoon unsalted butter
 6 ounces Atlantic wild salmon
 Salt and pepper to taste
 ¾ cup snow peas, chopped
 8 ounces Chinese cabbage
 2 ounces pickled okra
 3 ounces red peppers, deseeded and chopped
 1 cup tomatoes, diced
 1 tablespoon sherry vinegar

Instructions
1. Preheat the oven t 4750F.
2. In a large cast-iron skillet, heat oil and butter over medium flame until butter has
melted.
3. Season the fish salt and pepper to taste and place flesh side down in the skillet.
4. Place the skillet inside the oven and bake for 10 minutes while turning the fish once
halfway through the cooking time.
5. Add the snow peas, cabbages and okra.
6. Place back into the oven and cook for another 30 minutes or until the vegetables have
wilted.
7. Meanwhile, mix the red peppers, tomatoes, and sherry vinegar in a food processor.
Pulse until fine. Season with salt and pepper to taste.
8. Serve the salmon and vegetables with the pureed salsa.

Nutrition information:
Calories per serving: 623; Carbohydrates:7.9 g; Protein: 37.5g; Fat: 44.1g; Fiber: 2.3g

88
Basic Steamed Lobster with Butter
Serves: 4

Ingredients
 4 lobsters
 ¾ cup unsalted butter
 ½ lemon, sliced

Instructions
1. Bring 10 quarts of water to a boil. Add salt.
2. Place the lobsters into the pot with boiling water while making sure that they are
covered completely. Cook for 20 minutes.
3. Remove the lobsters from the boiling water and place on a paper towel.
4. Serve with butter and lemon wedges.

Nutrition information:
Calories per serving: 442; Carbohydrates: 0.3g; Protein: 28.6g; Fat: 35.9g; Fiber: 0g

89
Blackened Salmon
Serves: 2

Ingredients
 3 teaspoons thyme, dried
 3 teaspoons oregano leaves, dried
 1 tablespoon old bay seasoning
 Salt and pepper to taste
 ¼ cup vegetable oil
 24 ounces boneless salmon

Instructions
1. In a mixing bowl, combine together thyme, oregano, and old bay seasoning. Add salt
and pepper.
2. Use 2 tablespoons of oil and coat the fish with it so that the spices will easily stick onto
the flesh of the salmon.
3. Using the remaining oil, heat it in a skillet over medium high heat.
4. Add the fish and sear until the spice coating turns black. Do all sides for at least 3
minutes

Nutrition information:
Calories per serving:483; Carbohydrates: 0.7g; Protein: 34.9g; Fat: 36.8g; Fiber:0g

90
Broiled Lobster with Garlic Oil
Serves: 3

Ingredients
 1 teaspoon garlic
 ¼ cup extra virgin olive oil
 1 tablespoon unsalted butter, melted
 3 pounds lobster
 1/8 teaspoon sea salt

Instructions
1. Heat the oven to 3500F.
2. In a bowl, combine the garlic, olive oil and butter.
3. Split the lobster open lengthwise.
4. Brush the lobster with the garlic-oil mixture.
5. Season with salt.
6. Place in the oven and broil for 7 minutes.

Nutrition information:
Calories per serving: 303; Carbohydrates: 0g; Protein:42.7g; Fat: 13.3g; Fiber:0 g

91
Salmon with Custard Glaze
Serves: 4

Ingredients
 ¼ cup maple syrup
 ½ cup tap water
 3 teaspoons Dijon mustard
 2 cloves of garlic, minced
 ¼ teaspoon salt
 2 pounds wild Atlantic salmon

Instructions
1. In a saucepan, mix together all ingredients except for the salmon.
2. Allow to simmer until the sauce has reduced to about half. Allow to cool completely.
3. Heat the broiler and arrange the salmon fillets skin side down. Season the salmon with
salt.
4. Cook for 6 minutes on each side.
5. Halfway through the cooking time, brush the salmon with the sauce.

Nutrition information:
Calories per serving: 485; Carbohydrates: 0g; Protein: 46.4g; Fat:30.4 g; Fiber: 0g

92
Leftover Tuna and Artichoke Salad
Serves: 3

Ingredients
 4-ounces leftover tuna
 6 pieces marinated artichoke hearts, chopped
 2 tablespoons egg mayonnaise
 2 cups romaine lettuce
 Salt and pepper to taste

Instructions
1. Combine all ingredients in a mixing bowl.
2. Toss gently to coat all ingredients.
3. Adjust the seasoning.

Nutrition information:
Calories per serving: 464; Carbohydrates: 3.5 g; Protein: 32.7g; Fat: 33.7g; Fiber: 1.2g

93
Tuna and Celery Salad On Baby Spinach
Serves: 4

Ingredients
 5 ounces of canned tuna in water, low sodium
 1 stalk medium celery, chopped
 2 tablespoons real egg mayonnaise
 1 ½ cups spinach, rinsed and shredded
 Salt and pepper to taste

Instructions
1. Combine all ingredients in a mixing bowl.
2. Toss gently to coat ingredients with the mayonnaise.
3. Chill inside the fridge before serving.

Nutrition information:
Calories per serving: 483; Carbohydrates: 2g; Protein: 38.6g; Fat: 33.5g; Fiber: 1.3g

94
Chilean Sea Bass with Ginger Broth
Serves: 2

Ingredients
 2 tablespoons olive oil
 5 ½ tablespoons grated ginger
 3 cups chicken broth, low sodium
 1 red bell pepper, diced
 48 ounces Sea Bass
 1 scallion, chopped
 1 tablespoon tomato paste
 ¼ teaspoon salt
 ½ cup coriander, for garnish

Instructions
1. Heat the olive oil in a skillet over medium flame.
2. Stir in the ginger and stir for 3 minutes until lightly browned. Use a slotted spoon and
transfer the ginger to a bowl. Set aside.
3. In the same skillet, pour the chicken broth and arrange the bell pepper, fish, scallions,
and tomato paste.
4. Season with salt to taste.
5. Allow to boil for 3 minutes then simmer for another 5 minutes.
6. Serve the soup with coriander and top with fried ginger.

Nutrition information:
Calories per serving: 278; Carbohydrates: 0.7g; Protein: 42.7g; Fat: 9.4g; Fiber: 0g

95
Citrus Chile Shrimp
Serves: 2

Ingredients
 7 tablespoons extra virgin olive oil
 1/3 cup orange juice, freshly squeezed
 2 tablespoons orange peel, grated
 ½ tablespoon lime juice, freshly squeezed
 ¼ teaspoon red pepper flakes
 ¼ teaspoon cumin
 1 ½ pounds shrimps, shelled and deveined
 ½ teaspoon salt
 1 tablespoon unsalted butter

Instructions
1. In a bowl, combine 6 tablespoons of olive oil, orange juice, orange peel, lime juice, red
pepper flakes, and cumin. Add in the shrimps and season with salt. Allow to marinate
for at least 30 minutes.
2. In a skillet heated over medium flame, melt the butter and warm the remaining 1
tablespoon of olive oil.
3. Stir in the marinated shrimps – marinade included.
4. Constantly stir to cook for 3 minutes or until the shrimps have turned pink.

Nutrition information:
Calories per serving: 285; Carbohydrates: 1.2g; Protein: 23.2 g; Fat: 20.3g; Fiber: 0.1g

96
Citrus and Chili Salmon Steaks
Serves: 2

Ingredients
 1 teaspoon lemon peel, grated
 1 teaspoon orange peel, grated
 2 tablespoons fresh lime juice, freshly squeezed
 2 tablespoons fresh lemon juice, freshly squeezed
 1 tablespoon olive oil
 2 tablespoons chili powder
 1 teaspoon garlic
 1 teaspoon cumin
 ¼ teaspoon cinnamon
 ½ teaspoon oregano
 1 teaspoon salt
 32 ounces boneless salmon

Instructions
1. In a mixing bowl, combine all ingredients and allow to marinate for at least 30 minutes.
2. Meanwhile, preheat the grill to 3500F.
3. Place the salmon steaks on the hot grill and cook for 18 minutes or until the salon is
cooked through.

Nutrition information:
Calories per serving: 342; Carbohydrates: 1.5g; Protein: 31.1g; Fat: 22.7g; Fiber: 0.3g

97
Coconut Shrimps
Serves: 4

Ingredients
 2 tablespoons canola oil
 1 large egg
 2/3 tablespoon water
 ¾ cup dried coconut flakes
 ¾ teaspoon salt
 ½ teaspoon black pepper
 1-pound shrimps, shelled and deveined

Instructions
1. Heat the oil in skillet over medium flame.
2. In a mixing bowl, combine the eggs and water. Set aside.
3. In another mixing bowl, combine the coconut flakes, salt, and pepper.
4. Dredge the shrimp with eggs first then the coconut flakes.
5. Fry for 3 minutes or until golden brown.

Nutrition information:
Calories per serving: 260; Carbohydrates: 2.5g; Protein: 18.1g; Fat:19 g; Fiber: 0.9g

98
Cod and Broccoli Baked With Hazelnuts
Serves: 1

Ingredients
 6 ounces of cod fillets
 1 ½ cups broccoli florets, chopped
 1 tablespoon parsley
 1 tablespoon butter
 10 hazelnuts
 1 slice of lemon

Instructions
1. Preheat the oven to 3500F.
2. Make a packet out of aluminum foil and place the fish and broccoli inside.
3. Add the rest of the ingredients.
4. Fold the aluminum packets and seal the edges by crimping.
5. Place inside the oven and cook for 15 minutes.

Nutrition information:
Calories per serving: 495; Carbohydrates: 5.7g; Protein: 36.8g; Fat: 34.8g; Fiber: 3.2g

99
Crab and Avocado Salad
Serves: 3

Ingredients
 3 tablespoons organic egg mayonnaise
 2 tablespoons lime juice, freshly squeezed
 1 teaspoon cumin
 ½ teaspoon paprika
 1 cup crabmeat, shredded
 2 stalks celery, chopped
 1 pitted avocado fruit, skin removed and sliced
 3 cups watercress, chopped

Instructions
1. In a large bowl, mix first the mayonnaise, lime juice, cumin, and paprika.
2. Add the crabmeat and celery. Toss gently to combine.
3. Add the avocado slices and watercress.
4. Toss to combine.
5. Chill before serving if preferred.

Nutrition information:
Calories per serving: 255; Carbohydrates: 5.1g; Protein: 24.7g; Fat: 15.1g; Fiber: 2.3g

100
Creole Shrimp Salad
Serves: 5

Ingredients
 2 tablespoons vegetable oil
 2 tablespoons parsley
 1 tablespoon horseradish, grated
 1/3 teaspoon Tabasco sauce
 2/3 tablespoon white wine vinegar
 2 teaspoons Dijon mustard
 1 teaspoon paprika
 ½ teaspoon garlic
 ¼ teaspoon black pepper, ground
 ½ teaspoon salt
 ½ stalk celery, chopped
 2 pounds cooked shrimp, shelled and deveined
 2 scallions, chopped

Instructions
1. In the salad bowl, mix the vegetable oil, parsley, horseradish, Tabasco sauce, white wine
vinegar, Dijon mustard, paprika and garlic. Season with salt and pepper to taste.
2. Add the celery, shrimps, and scallions.
3. Toss to combine all ingredients.
4. Chill before serving.

Nutrition information:
Calories per serving: 210; Carbohydrates: 0.6g; Protein: 31g; Fat: 7.4g; Fiber: 0g

101
Curried Fish with Red Peppers
Serves: 3

Ingredients
 1 ½ cups coconut cream
 ½ tablespoon red chili paste
 2 teaspoons ginger
 1 ½ tablespoons fish sauce
 3 teaspoons stevia sweetener
 1-pound white fish
 3 cups red sweet pepper, sliced
 ½ ounce lime juice, freshly squeezed

Instructions
1. In a large skillet, heat the coconut oil over medium high heat and add the chili paste,
ginger, and fish sauce. Bring to a boil before adding the sweetener.
2. Stir in the fish fillets, sweet pepper, and lime juice.
3. Close the lid and allow to boil for 10 minutes.
4. Season with salt and pepper to taste.

Nutrition information:
Calories per serving: 291; Carbohydrates: 3.1g; Protein: 37.8g; Fat: 12.3g; Fiber: 0.9g

102
 Chapter 12 – Intermittent Fasting Vegetable Recipes

Asian Vegetable Bowl

Serves: 6

Ingredients
 6 cups chicken broth
 4 tablespoons soy sauce
 2 cups cabbage, shredded
 2 cups mushrooms, sliced
 1 clove of garlic, minced
 1 Serrano pepper, chopped
 3 cups chopped scallions
 3 teaspoons ginger, grated
 1 cup tomato, chopped
 6 ounces firm tofu, cubed
 ½ tablespoon cilantro, chopped

Instructions
1. In a saucepan, bring the broth and soy sauce to a boil over medium heat.
2. Once the broth has boiled, reduce the heat and add the cabbages, mushrooms, garlic,
and Serrano pepper.
3. Stir in the scallions, ginger, tomato and tofu.
4. Close the lid and boil for 5 minutes.
5. Stir in the cilantro before serving.

Nutrition information:
Calories per serving: 65; Carbohydrates: 1.8g; Protein:6.7 g; Fat: 2.1g; Fiber: 0g

103
Baked Tofu with Asian Marinade
Serves: 2

Ingredients
 2 tablespoons soy sauce
 1 tablespoon olive oil
 ½ teaspoon sesame oil
 1 tablespoon ginger
 1 clove of garlic, minced
 ½ tablespoon sugar
 1 tablespoon mirin or white vinegar
 6 ounces firm tofu, sliced

Instructions
1. In a mixing bowl, combine all ingredients except the tofu. Mix until well combined.
2. Marinate the tofu slices for at least 2 hours.
3. Preheat the oven to 3750F.
4. Place the tofu slices on a greased baking sheet.
5. Bake for 15 minutes or until golden brown and crispy.

Nutrition information:
Calories per serving: 232; Carbohydrates: 4.8g; Protein: 17.7g; Fat: 14.9g; Fiber:3.3 g

104
Baked Tofu with Chipotle Marinade
Serves: 2

Ingredients
 6 ounces firm tofu, sliced
 1 chipotle chili, chopped
 ½ cup mayonnaise
 1/3 cup plain Greek yogurt
 ¼ cup cilantro, chopped
 ¼ teaspoon cumin
 ¼ teaspoon dried dill
 Salt to taste

Instructions
1. Marinate the tofu with the rest of the ingredients for at least 2 hours.
2. Preheat the oven to 3750F.
3. Place the tofu slices on a greased baking sheet.
4. Bake for 15 minutes or until golden brown and crispy.

Nutrition information:
Calories per serving: 227; Carbohydrates: 1g; Protein:15.8 g; Fat: 15.9g; Fiber: 0g

105
Blackberry Spinach Salad with Goat Cheese Medallions
Serves: 5

Ingredients
 6 ounces goat cheese, rolled into balls
 1 large egg, beaten
 ¼ cup pecans, chopped
 2 tablespoons olive oil
 ¼ onion, sliced
 ¾ teaspoon cinnamon
 12 ounces blackberries
 1 1/3 tablespoons balsamic vinegar
 9 cups baby spinach, rinsed and trimmed
 30 cherry tomatoes

Instructions
1. Preheat the oven to 3750F.
2. Dip the goat cheese balls into beaten eggs and roll in chopped pecans. Place the round
cheese balls into a baking sheet and bake for 10 minutes. Once done, remove from the
oven then set aside.
3. In a skillet, heat the olive oil and sauté the onions and cinnamon until fragrant. Add the
blackberries and use fork to smash the berries. Continue stirring for 3 minutes then add
the balsamic vinegar. Set aside and allow to cool.
4. In a salad bowl, throw in the baked cheese medallions, spinach, and tomatoes. Pour
over the cooled blackberry sauce.

Nutrition information:
Calories per serving: 222; Carbohydrates: 8.2g; Protein:9.2 g; Fat: 14.9g; Fiber: 3.4g

106
Buffalo Hot Wing Cauliflower
Serves: 4

Ingredients
 1 head cauliflower, chopped into florets
 2 tablespoons olive oil
 4 tablespoons buffalo wing sauce
 3 teaspoons sriracha hot sauce
 2 tablespoons unsalted butter
 1 ½ ounces blue cheese

Instructions
1. Preheat the oven to 3750F.
2. Sprinkle cauliflower florets with olive oil. Place in a baking sheet and bake in the oven
for 40 minutes.
3. While the cauliflower florets are roasting, prepare the sauce by combining the buffalo
wing sauce, sriracha hot sauce, unsalted butter and blue cheese.
4. Once the cauliflower is roasted, pour over the sauce and toss to coat everything.
5. Serve warm.

Nutrition information:
Calories per serving: 177; Carbohydrates: 4.2g; Protein:5.3 g; Fat: 14.9g; Fiber: 1.8g

107
Chard and Cheese Casserole
Serves: 2

Ingredients
 2 tablespoons olive oil
 ¾ pounds Swiss chard, rinsed and trimmed
 1 sweet red peppers, chopped
 1 onion, sliced
 ½ teaspoon salt
 ¼ teaspoon black pepper
 1 ½ cups Muenster cheese, shredded
 ½ cup parmesan cheese, grated

Instructions
1. Preheat the oven to 3750F
2. In a skillet, heat 1 tablespoon of olive oil and sauté the Swiss chard over high heat for 3
minutes until wilted. Transfer to a colander and press to remove the excess liquid.
3. Heat the remaining olive oil in the skillet and sauté the bell pepper and onion until
fragrant and translucent. Add in the chard and season with salt and pepper.
4. Transfer the vegetable to a baking dish and sprinkle the two cheeses on top.
5. Bake for 10 minutes.

Nutrition information:
Calories per serving: 195; Carbohydrates: 1.6g; Protein:10.6 g; Fat: 15.3g; Fiber: 0.5g

108
Cobb Salad
Serves: 2

Ingredients
 ½ head of Romaine lettuce, rinsed and shredded
 ½ head of iceberg lettuce, rinsed and shredded
 8 slices bacon, fried until crispy
 16 ounces cooked chicken breasts, shredded
 5 cherry tomatoes
 4 scallions, chopped
 4 tablespoons wine vinegar
 1 teaspoon Dijon mustard
 ½ cup olive oil
 1 pitted avocado, peeled and sliced
 1 boiled eggs, peeled and sliced
 6 ounces blue cheese

Instructions
1. In a bowl, mix the Romaine and iceberg lettuce, bacon, chicken, tomatoes, and scallions.
2. In another bowl, mix together vinegar, mustard and olive oil.
3. Pour over the salad.
4. Arrange avocado slices and eggs on top.
5. Sprinkle with grated blue cheese.

Nutrition information:
Calories per serving: 600; Carbohydrates: 3.4g; Protein: 35.8g; Fat: 48.3g; Fiber: 1.4g

109
Coconut Curry Tempeh
Serves: 4

Ingredients
 ¼ cup water
 2 2/3 tablespoons soy sauce
 2 tablespoons sesame oil
 16 ounces tempeh
 ½ cup chopped onions
 1 tablespoon ginger
 1 3/4 cups coconut milk
 ½ tablespoon lime juice, freshly squeezed
 1 tablespoon natural peanut butter
 2 teaspoons curry powder
 ½ teaspoon cumin
 ¼ teaspoon cayenne pepper
 ¼ teaspoon salt
 1-ounce cilantro, chopped

Instructions
1. In a baking dish, place the water, 1 tablespoon soy sauce, and 1 teaspoon sesame oil.
Add the tempeh and marinate for 30 minutes.
2. In a large skillet, heat t the remaining sesame oil and sauté the onions and ginger until
fragrant.
3. Add the marinated tempeh and cook for 5 minutes for each side.
4. Meanwhile, prepare the coconut curry sauce by whisking the coconut oil, lime juice,
peanut butter, curry powder, cumin, cayenne pepper, and salt
5. Pour the sauce over the tempeh and allow to boil for 5 minutes.
6. Reduce the heat and simmer for 10 minutes.
7. Garnish with chopped cilantro.

Nutrition information:
Calories per serving: 511; Carbohydrates: 1.2g; Protein: 25.5g; Fat: 41.9g; Fiber: 1g

110
Creamy Mushroom Soup
Serves: 3

Ingredients
 2 tablespoons olive oil
 4 tablespoons onions, chopped
 1 teaspoon dried thyme
 2 cans chicken broth, low sodium
 ½ cup water
 20 ounces mushrooms, sliced
 1 cup heavy cream
 Salt and pepper to taste
 1 tablespoon lemon juice, freshly squeezed

Instructions
1. Heat olive oil in a large pot over medium heat.
2. Sauté the onions and thyme until fragrant.
3. Add the chicken broth, water and mushrooms. Close the lid and boil.
4. Once boiled, reduce the heat and simmer for 10 minutes.
5. Remove from heat and add cream.
6. Transfer to a blender and puree until smooth. Return to the pot and season with salt
and pepper to taste.
7. Add the lemon juice last.

Nutrition information:
Calories per serving: 158; Carbohydrates: 0.8g; Protein:3.5g; Fat: 15g; Fiber: 0g

111
Eggplant and Goat Cheese Napoleon
Serves: 4

Ingredients
 1-pound eggplant, sliced
 ¾ teaspoon salt
 4 tablespoons olive oil
 ½ teaspoon black pepper
 20 spears asparagus
 5 ½ ounces goat cheese, sliced
 1 teaspoon dried thyme
 4 tablespoons unsweetened ketchup
 2 tablespoons water
 ½ teaspoon oregano
 ¼ teaspoon rosemary

Instructions
1. Heat the grill to medium heat. Prepare the cookie sheet by lining it with paper towels.
2. Sprinkle eggplant with salt and 2 tablespoons of olive oil. Add black pepper. Toss to coat
and grill.
3. Brush the asparagus with the remaining olive oil and grill along with eggplants.
4. Once done, transfer the vegetables into the cookie sheet lined with paper towels.
5. Arrange the asparagus spears, eggplants, and cheese. Set aside.
6. In a bowl, mix the rest of the ingredients. Give a whisk and pour over the vegetables.

Nutrition information:
Calories per serving: 316; Carbohydrates: 6g; Protein: 11.6g; Fat: 25.9g; Fiber: 3.5g

112
Eggplant Rollatini
Serves: 3

Ingredients
 3 eggplants, sliced
 1 ½ cups water
 ¾ cup chickpea flour
 4 large eggs
 ¼ cup extra virgin olive oil
 1 cup tomato sauce
 1 ¼ cups ricotta cheese, shredded
 1/3 cup parmesan cheese
 4 slices mozzarella cheese
 ¼ teaspoon salt
 ¼ teaspoon black pepper
 ¼ cup parsley

Instructions
1. Sprinkle eggplant slices with salt. Place in a colander and press to remove excess water.
Rinse then pat dry. Set aside.
2. In another bowl, mix the water, chickpea flour and 2 eggs until well combined.
3. Dip the eggplants into the egg batter then place in a skillet with heated extra virgin olive
oil. Cook for 3 minutes until golden brown. Place on a plate lined with paper towels then
set aside.
4. Pre-heat the oven to 4000F.
5. In a baking dish, arrange the layers of eggplants at the bottom. Pour over the tomato
sauce. Sprinkle with ricotta cheese, parmesan, and mozzarella cheese.
6. Season with salt and pepper. Garnish with parsley.
7. Bake for 10 minutes.

Nutrition information:
Calories per serving: 433; Carbohydrates: 5.7g; Protein: 24.7g; Fat: 31.1g; Fiber: 2.4g

113
Golden Cauliflower Curry Soup
Serves: 4

Ingredients
 1 tablespoon olive oil
 1 onion, chopped
 2 cloves of garlic, minced
 1 tablespoon curry powder
 1 teaspoon ginger
 1 head cauliflower, cut into florets
 1 can chicken broth, low sodium
 2 cups water
 1 cup heavy cream
 2 tablespoons chives, chopped

Instructions
1. Heat the olive oil in a large skillet.
2. Sauté the onions and garlic until fragrant. Stir in the curry powder and ginger and cook
for 1 minutes.
3. Add the cauliflower florets, broth, and water. Bring to a boil over high heat.
4. Reduce the heat to low and simmer for 20 minutes.
5. Once the cauliflower florets are soft, stir in the cream.
6. Transfer to a blender and pulse until smooth.
7. Return the pureed soup into the saucepan and garnish with chives.
8. Adjust the seasoning by adding salt and pepper to taste.

Nutrition information:
Calories per serving: 198; Carbohydrates:2.7 g; Protein: 3.5g; Fat: 17.7g; Fiber: 0.3g

114
Irish Pub Salad
Serves: 6

Ingredients
 9 cups butterhead lettuce, chopped
 2 cups red cabbage, chopped
 3 stalks celery, chopped
 1 cup steamed cauliflower, cut into florets
 8 grilled mushrooms, sliced
 ½ cup cucumber, sliced
 ½ cup zucchini, chopped
 10 cherry tomatoes
 6 large boiled eggs
 6 ounces Roquefort cheese
 2/3 cup egg mayonnaise
 ¼ cup heavy cream
 ¼ cup water
 1/8 teaspoon black pepper
 ¼ teaspoon salt
 1 ½ teaspoon rosemary
 1/8 teaspoon tarragon

Instructions
1. In a mixing bowl, combine the lettuce, cabbage, celery, cauliflower, mushrooms,
cucumber, zucchini, tomatoes, eggs, and cheese.
2. In another bowl, mix the mayonnaise, cream, water, black pepper, salt, rosemary, and
tarragon.
3. Pour over the salad. Toss to combine.

Nutrition information:
Calories per serving: 433; Carbohydrates: 3.1g; Protein:15.4 g; Fat: 37.1g; Fiber:1.9 g

115
Italian Pasta and Bean Soup
Serves: 4

Ingredients
 2 tablespoons olive oil
 1 cup parmesan cheese, grated
 1 celery stalk, chopped
 1 small carrots, chopped
 ½ onion, chopped
 1/3 cup fresh ham, cooked
 2 teaspoons garlic
 ½ cup tomatoes, diced
 3 cans chicken broth
 3 teaspoons oregano
 1 cup cannellini beans, rinsed and trained
 ¾ cup whole wheat penne
 1 tablespoon parsley, chopped

Instructions
1. In a sauce pot, heat oil over high flame. Sauté the celery, carrot, onion, and ham for 5
minutes.
2. Add garlic and sauté for 30 seconds. Stir in the tomatoes, chicken broth, oregano, and
cannellini beans. Stir in the penne.
3. Bring to a boil and simmer for 20 minutes.
4. Garnish with parsley.

Nutrition information:
Calories per serving: 210; Carbohydrates: 6.9g; Protein: 14.1g; Fat: 10.5g; Fiber: 3.7g

116
Eggplant Lasagna
Serves: 6

Ingredients
 1 ½ pounds eggplant, sliced lengthwise
 ¼ pound ground beef
 1 cup tomato sauce
 4 Portobello mushrooms, stems removed and sliced
 Salt and pepper to taste
 2 cups ricotta cheese
 2 large eggs
 ¼ cup parmesan cheese
 1 package chopped spinach
 1-pound mozzarella cheese

Instructions
1. Salt the slices of eggplants in a colander. Press to remove the liquid. Rinse, pat dry, then
set aside.
2. In a medium skillet, place the ground beef and cook over medium high heat. Break the
beef using a spoon. Cook for 6 minutes until browned. Stir in the tomato sauce then set
aside.
3. In a skillet, cook the mushrooms and season with salt and pepper to taste. Set aside.
4. Place the ricotta cheese, eggs, and parmesan cheese in a blender. Pulse until smooth.
5. Assemble the lasagna by placing the eggplants in a baking dish. Place spinach on top
followed by the beef-tomato mixture and the cheese mixture. Repeat the layers until all
ingredients are placed in the baking dish.
6. Bake in a 4000F preheated oven for 20 minutes.

Nutrition information:
Calories per serving: 358; Carbohydrates: 3.4g; Protein: 24.1g; Fat: 25.8g; Fiber: 2.5g

117
Citrus Basil Marinated Goat Cheese
Serves: 4

Ingredients
 ½ cup olive oil
 ½ teaspoon garlic, minced
 4 tablespoons basil, chopped
 1 tablespoon lemon peel, grated
 1/8 lime, juice freshly squeezed
 ½ teaspoon whole black peppercorns
 12 ounces goat cheese, sliced

Instructions
1. Mix all ingredients except the sliced goat cheese.
2. In a baking dish, place the goat cheese slices and pour over the sauce.
3. Serve chilled.

Nutrition information:
Calories per serving: 176; Carbohydrates:0.1 g; Protein: 5.7g; Fat: 17.1g; Fiber: 0g

118
Cauliflower Risotto
Serves: 4

Ingredients
 2 cups cauliflower, chopped
 1 tablespoon olive oil
 1 tablespoon shallots, chopped
 ½ cup vegetable broth
 2 tablespoons heavy cream
 2 tablespoons parsley, chopped
 ½ cup parmesan cheese

Instructions
1. Place the cauliflower florets in a food processor. Pulse until the size of grains.
2. In a skillet, heat oil over medium flame and sauté the shallots until tender.
3. Add the cauliflower and toss to coat the olive oil. Add the vegetable broth and allow to
boil until tender.
4. Stir in the cream, parsley and cheese. Continue cooking for 3 minutes.

Nutrition information:
Calories per serving: 117; Carbohydrates: 1.3g; Protein: 5.1g; Fat: 9.3g; Fiber: 0.9g

119
Cauliflower and Green Bean Stir Fry with Oyster Sauce
Serves: 4

Ingredients
 1 ¼ pounds boiled cauliflower, cut into floret
 2 tablespoons soy sauce
 1 teaspoon honey
 2 tablespoons vegetable oil
 2 teaspoons ginger
 ½ teaspoon garlic
 4 ounces green snap beans, trimmed
 ¼ cup water
 2 tablespoons oyster sauce
 1-ounce almond
 3 medium scallions, chopped

Instructions
1. Place the cauliflower in a bowl and add soy sauce and honey. Toss to coat.
2. In a skillet, heat the vegetable oil and sauté the ginger and garlic until fragrant.
3. Stir-fry the marinated cauliflower and snap beans.
4. Add the water and season with oyster sauce.
5. Cook for 8 minutes or until soft.
6. Garnish with almonds and scallions.

Nutrition information:
Calories per serving: 94; Carbohydrates: 3g; Protein: 3.5g; Fat: 6.1g; Fiber: 2.3g

120
Cauliflower Mac and Cheese
Serves: 4

Ingredients
 1 head of boiled cauliflower, chopped and drained
 1 cup heavy cream
 2 ounces cream cheese
 1 ½ teaspoons mustard
 1 ½ cups cheddar cheese, shredded
 1 clove of garlic, minced
 Salt and pepper to taste
 ¼ teaspoon pepper sauce (optional)

Instructions
1. Preheat the oven to 3750F.
2. In a mixing bowl, add all ingredients. Toss to coat all ingredients with the sauce.
3. Transfer to a baking dish and bake for15 minutes.

Nutrition information:
Calories per serving: 320; Carbohydrates: 3.6g; Protein: 11.4g; Fat:27.5 g; Fiber: 1.8g

121
Caponata
Serves: 1

Ingredients
 ¼ cup olive oil
 12-ounce eggplant
 ½ red onion, chopped
 ½ teaspoon minced garlic
 ½ large sweet bell pepper
 ¼ cup water
 2 tablespoons parsley
 1 teaspoon salt
 2 tablespoons capers, drained
 2 tablespoons lemon juice, freshly squeezed

Instructions
1. In a saucepan, heat the olive oil over medium high heat.
2. Add the eggplant, onion, garlic, and bell peppers.
3. Stir in the water and bring to a boil.
4. Cover and simmer until the eggplants are tender.
5. Add in parsley, salt, capers, and lemon juice.

Nutrition information:
Calories per serving: 101; Carbohydrates: 2.3g; Protein: 0.9g; Fat: 9.5g; Fiber: 0.8g

122
 Chapter 13 – Intermittent Fasting Pork Recipes

Smoky Baby Back Ribs

Serves: 4

Ingredients
 2 ½ pounds baby back pork ribs
 ½ teaspoon smoked paprika
 Salt and pepper to taste
 1 ½ tablespoons hoisin sauce
 1 ½ tablespoons maple syrup

Instructions
1. Place the baby back ribs in a bowl. Sprinkle with paprika and salt and pepper to taste.
2. Place in a pressure cooker and cook on low for 2 hours or until tender.
3. Mix together the hoisin sauce and maple syrup. Adjust the seasoning by adding more
salt or pepper.
4. Remove the ribs from the pressure cooker and place on a baking sheet.
5. Brush the ribs with the hoisin sauce mixture.
6. Bake in a 3500F oven for 20 minutes

Nutrition information:
Calories per serving: 439; Carbohydrates: 6g; Protein: 59g; Fat: 20.1g; Fiber: 0g

123
Spicy Slow Cooker Meatballs
Serves: 10

Ingredients
 2 pounds frozen meatballs
 1 tablespoon garlic
 2 tablespoon chili pepper
 ½ cup maple sweetener
 ½ cup water

Instructions
1. Cook meatballs and garlic in a skillet heated over medium flame. Cook until the
meatballs are golden.
2. Transfer the meatballs and garlic in the slow cooker.
3. Stir in the chili pepper, maple sweetener and water. Season with salt and pepper if
needed.
4. Cook on low for 6 hours.

Nutrition information:
Calories per serving: 298; Carbohydrates: 10.82g; Protein:13.2 g; Fat: 20.45g; Fiber: 0.4g

124
Easy Pulled Pork
Serves: 10

Ingredients
 4 pounds pork shoulder
 Salt and pepper to taste
 ½ cup butter, melted
 ½ cup maple syrup

Instructions
1. Place the pork loin roast in a bowl and season with salt and pepper.
2. Place the roast inside the pressure cooker and cook for 2 hours or until tender.
3. Take the roast out of the pressure cooker and use fork to shred the meat.
4. Place in a skillet and pour the maple syrup. Cook for another 30 minutes on low heat.

Nutrition information:
Calories per serving: 480; Carbohydrates: 8.5g; Protein: 48.2g; Fat:25.3 g; Fiber: 0.8g

125
Simple Pork Stew
Serves: 5

Ingredients
 2 ¼ pounds pork shoulder, cut into cubes
 2 cans chicken broth
 3 cups water
 ½ cup heavy cream
 1 broccoli head, cut into florets
 Salt and pepper to taste

Instructions
1. Place pork in a pot over medium flame until the surface turns slightly brown.
2. In the pot, pour in the chicken broth and water.
3. Cook on high for 4 hours. You can also use a pressure cooker and cook it for 2 hours.
4. Add the cream and broccoli florets.
5. Season with salt and pepper to taste.
6. Cook for another 5 minutes.

Nutrition information:
Calories per serving: 607; Carbohydrates: 6.65g; Protein: 55.51g; Fat: 38g; Fiber: 1.8g

126
Traditional Kalua Pig
Serves: 8

Ingredients
 5 pounds butt roast, bone removed
 1 ½ tablespoons sea salt
 5 cloves of garlic, peeled
 4 cups of water
 ½ teaspoon black pepper

Instructions
1. Rub salt all over the meat.
2. Cut some slit on the meat and tuck in the garlic cloves.
3. Place the pork inside the pressure cooker skin-side up.
4. Pour 4 cups of water
5. Close the lid and cook for 2 hours.
6. Once cooked, remove the meat and shred it using two forks.

Nutrition information:
Calories per serving: 621; Carbohydrates:0.82 g; Protein: 80.12g; Fat: 30.61g; Fiber: 0g

127
Simple Pork with Tomatoes
Serves: 12

Ingredients
 3 pounds pork tenderloin cut into cubes
 3 cloves of garlic, chopped
 1 package frozen vegetables
 1 jar tomato sauce
 Salt and pepper to taste

Instructions
1. Heat skillet over medium flame and add the pork cubes and garlic. Stir until all sides turn
slightly brown.
2. Pour the tomato sauce and season with salt and pepper to taste.
3. Close the lid and allow to boil.
4. Reduce the heat and simmer for 40 minutes.

Nutrition information:
Calories per serving: 207; Carbohydrates: 9g; Protein: 26; Fat: 10g; Fiber: 3g

128
Pressure Cooker Pork Tacos
Serves: 12

Ingredients
 4 pounds pork shoulder roast
 1 cup beef broth
 ½ cup chopped tomatoes
 1 tablespoon basil
 1 teaspoon paprika
 1 teaspoon cumin
 2 tablespoons green chilies, chopped
 Salt and pepper to taste

Instructions
1. Place the pork inside the pressure cooker.
2. Add the beef broth, tomatoes, and basil. Stir in the paprika, cumin, and green chilies.
3. Season with salt and pepper.
4. Close the lid and cook on low for 2 hours.
5. Once done, take the meat out and shred the meat using two forks.
6. Serve with shredded lettuce, avocado, sour cream, olives, or tomatoes.

Nutrition information:
Calories per serving:616; Carbohydrates: 12g; Protein: 61g; Fat: 31g; Fiber: 3g

129
Simple Pork and Mushroom Stew
Serves: 4

Ingredients
 2-pounds boneless pork shoulder, cut into cubes
 Salt and pepper to taste
 1 tablespoon olive oil
 1 can mushroom soup
 1 tablespoon garlic powder
 1 head broccoli, cut into florets

Instructions
1. Season pork with salt and pepper to taste. Allow to marinade in the fridge for at least 30
minutes.
2. Heat olive oil in a skillet and stir in the pork shoulder cuts. Continue stirring until the
meat has seared and turned light brown.
3. Pour in the mushroom soup and garlic powder. Adjust the water if needed.
4. Bring to a boil and cook for 30 minutes.
5. Add the broccoli florets and continue cooking until the broccoli florets are tender.

Nutrition information:
Calories per serving: 663; Carbohydrates: 6.5g; Protein: 61g; Fat: 42g; Fiber: 0.5g

130
Pork Meatzza
Serves: 8

Ingredients
 ½ cup red onion, diced
 1 large avocado, diced
 1 large tomato, diced
 3 tablespoon clarified butter
 Salt and pepper to taste
 8 large eggs
 1-pound Mexican chorizo
 ½ cup tomato sauce
 1-pound ground pork

Instructions
1. Preheat the oven to 3500F.
2. In a bowl, combine the pork and chorizo and mix well.
3. In a cookie sheet, create a pizza crust using the meat by patting the meat mixture and
forming into a circular dough.
4. Spread the tomato sauce over the meat dough.
5. Bake the dough for 25 minutes until the meat is cooked through. Pour off the extra
liquid that has collected at the bottom of the pan. Set aside.
6. In a skillet, heat the coconut oil and scramble the eggs.
7. Scatter the eggs over the cooked meat dough. Arrange the avocado and tomatoes.
8. Slice as you would a pizza.

Nutrition information:
Calories per serving: 456; Carbohydrates: 6g; Protein: 25.9g; Fat: 48g; Fiber:2.8g

131
Breakfast Meat Burgers
Serves: 6

Ingredients
 2 teaspoons basil
• 1 teaspoon garlic, minced
• 2 tablespoon almond meal
• 3 sun-dried tomatoes, chopped finely
• ½ cup sausage, ground
• 8 slices of cooked bacon
• 5 eggs
• 1-pound ground pork

Instructions
1. In a bowl, mix together the meat and 1 egg.
2. Stir in the sun-dried tomatoes, garlic, almond meal and basil.
3. Form burger patties out of the meat mixture using your hands then set aside.
4. Cook the bacon in a skillet and set aside.
5. In the same skillet, cook the burger patties for five minutes at each side or until done.
6. Fry the sausage then set aside.
7. Fry the four eggs individually then set aside.
8. Assemble the breakfast burger by layering the patties with sausages and eggs

Nutrition information:
Calories per serving: 653; Carbohydrates: 19.6g; Protein:71.3 g; Fat: 56.8g; Fiber: 6g

132
Slow Cooker Ranch Pork
Serves: 6

Ingredients
 6 pork loin chops, bones removed
 2 cans cream of chicken soup
 1 cup heavy cream
 1 envelope ranch salad dressing
 Salt and pepper to taste
 A sprig of parsley, chopped

Instructions
1. Place the pork loin chops in the slow cooker and add the chicken soup.
2. Allow to simmer for 30 minutes on medium heat.
3. Stir in the heavy cream and ranch dressing.
4. Cook for another 5 minutes.
5. Season with salt and pepper to taste
6. Garnish with a sprig of parsley.

Nutrition information:
Calories per serving: 448; Carbohydrates: 9.4g; Protein: 44.3g; Fat: 24g; Fiber: 0.2g

133
Cheese and Pork Casserole
Serves: 6

Ingredients
 1 tablespoon olive oil
 6 boneless pork chops, cut into cubes
 ½ cup parmesan cheese
 ½ cup cheddar cheese
 ½ cup heavy cream
 1 tablespoon garlic powder
 Salt and pepper to taste

Instructions
1. Heat the olive oil in the skillet over medium heat and place the pork chops.
2. Cook until all sides turn slightly golden brown.
3. Mix in the parmesan cheese, cheddar cheese, heavy cream, and garlic powder.
4. Pop inside the oven that has been preheated to 3500F and cook for 20 minutes or until
the cheese has turned golden brown.

Nutrition information:
Calories per serving: 372; Carbohydrates: 3.86g; Protein: 41.1g; Fat: 20.6g; Fiber:0.5 g

134
Pork Adobo
Serves: 4

Ingredients
 1-pound pork shoulder, cut into cubes
 2 tablespoons soy sauce
 3 cloves of garlic, minced
 1 onion, chopped
 Juice from 1 lemon, freshly squeezed
 2 tablespoons vinegar
 2 cups water
 2 tablespoons sugar
 Salt to taste
 1 tablespoon whole pepper corns
 1 bay leaf

Instructions
1. Put all ingredients in the pot.
2. Allow to boil then bring the heat to low to simmer for 20 minutes or until the pork is
tender.

Nutrition information:
Calories per serving: 365; Carbohydrates: 1g; Protein:43.2 g; Fat: 26.5g; Fiber: 0g

135
Oven-Baked Ham
Serves: 12

Ingredients
 1 cooked boneless ham
 ½ cup maple syrup
 1 teaspoon ground mustard
 1 teaspoon horseradish
 A dash of black pepper

Instructions
1. Preheat the oven to 3500F.
2. Place the ham in a baking dish.
3. In a mixing bowl, combine the rest of the ingredients.
4. Brush the ham with the sauce.
5. Place foil over the ham.
6. Bake in the oven for 45 minutes.

Nutrition information:
Calories per serving: 120; Carbohydrates: 6.4g; Protein:12.9 g; Fat: 12.09g; Fiber: 0.1g

136
Pressure Cooker Carnitas Taco
Serves: 12

Ingredients
 4 pounds of pork shoulder roast, cut into cubes
 1 tablespoon cumin
 1 tablespoon paprika
 1 tablespoon cayenne pepper
 1 cup tomatoes, diced
 Salt and pepper to taste
 2 tablespoons green chilies, chopped
 4 cups water
 2 cups Monterey Jack cheese, shredded
 1 tablespoon chopped cilantro

Instructions
1. Place all ingredients in the pressure cooker except the cheese and chopped cilantro.
2. Cook for 1 hour.
3. Open the lid and pour the contents in a baking dish.
4. Pour over the cheese and bake in a 3500F preheated oven for 20 minutes.
5. Garnish with cilantro.

Nutrition information:
Calories per serving: 435; Carbohydrates: 0.7g; Protein: 42.1g; Fat:28.9g; Fiber: 0g

137
Smoky Barbecue Pulled Pork
Serves: 4

Ingredients
 1 ½ pounds pork loin filet
 1 can maple syrup
 1 bottle sugar-free barbecue sauce
 Salt and pepper to taste
 2 tablespoons smoked paprika

Instructions
1. Place all ingredients in a bowl and allow to marinate for at least 2 hours in the fridge
2. Heat the grill to low.
3. Cook the pork for 45 minutes or until tender.
4. Use pork to shred the meat.

Nutrition information:
Calories per serving: 283; Carbohydrates:2.9g; Protein: 47.6g; Fat: 10.6g; Fiber:0g

138
Country-Style Sweet Ribs
Serves: 4

Ingredients
 2 pounds pork ribs
 ½ cup maple syrup
 ½ cup white vinegar
 Salt and pepper to taste
 ½ teaspoon liquid smoke

Instructions
1. Place all ingredients in a bowl and marinate the pork for at least 24 hours in the fridge.
2. Heat the grill on low.
3. Grill the pork ribs for 35 minutes or until tender.
4. Be sure to baste the ribs using the marinade once in a while.

Nutrition information:
Calories per serving: 449; Carbohydrates: 12.9g; Protein: 47.1g; Fat: 34g; Fiber: 0.2g

139
Sweet Cajun Pork Ribs
Serves: 6

Ingredients
 2 ½ pounds baby back ribs
 2 teaspoons Cajun seasoning
 1 cup water
 Salt and pepper to taste
 ¼ cup maple syrup

Instructions
1. Place all ingredients in a bowl except the maple syrup.
2. Marinate the pork for at least 4 hours.
3. Heat the grill to low and grill the ribs for 35 minutes.
4. Brush the ribs with the marinade all the time.
5. Before serving, brush the ribs with maple syrup.

Nutrition information:
Calories per serving: 464; Carbohydrates: 12g; Protein: 37.4g; Fat: 30g; Fiber: 0.2g

140
Caribbean Pork Chops
Serves: 2

Ingredients
 A pinch of ground cloves
 A pinch of nutmeg
 1/8 teaspoon cayenne
 ½ teaspoon salt
 ½ teaspoon ground coriander
 1 teaspoon ground all spice
 1 tablespoon dried thyme
 2 6-ounce pork chops

Instructions
1. Mix the cloves, nutmeg, cayenne, salt, coriander, all spice and thyme.
2. Rub the pork with the spice rub and allow to marinate for 3 hours in the fridge.
3. Heat the grill to medium high heat and cook the pork chop for 4 minutes on each side.

Nutrition information:
Calories per serving: 551; Carbohydrates:2 g; Protein: 32.4g; Fat: 40.3g; Fiber: 0g

141
Sweet and Sour Baked Pork Chops
Serves: 4

Ingredients
 4 pork chops, bone in
 Salt and pepper to taste
 2 tablespoons butter
 ½ teaspoon dried oregano
 A pinch of red pepper flakes
 ½ teaspoon dried rosemary
 2 garlic cloves, minced
 2 tablespoons balsamic vinegar
 2 tablespoons honey

Instructions
1. Preheat the oven to 4000F and place a rack in the middle.
2. Season the pork chops with salt and pepper. Allow to marinate.
3. In a skillet, melt the butter over medium high heat and add the pork chops to sear all
sides until golden brown.
4. Place the pork chop in the oven and roast for 6 minutes.
5. While the pork chops are baking, combine the pepper flakes, oregano, rosemary, garlic,
honey and balsamic vinegar. Put in a saucepan and bring to a boil over medium heat.
Cook until it is reduced.
6. Remove the pork chops from the oven then pour the glaze on top.

Nutrition information:
Calories per serving: 472; Carbohydrates: 3g; Protein:34.2 g; Fat: 23.5g; Fiber:0.8 g

142
 Chapter 14 – Beef, Lamb and Goat Intermittent
Fasting Recipes

Java Roast Beef

Serves: 12

Ingredients
 1 ½ cups strong brewed coffee
 ¼ cup water
 3 ½ pounds beef chuck roast
 5 cloves of garlic, minced
 Salt and pepper to taste

Instructions
1. Dissolve brewed coffee and water.
2. Brush the roast with the coffee mixture.
3. In a small bowl, combine garlic, salt, and pepper to create a dry rub.
4. Rub the dry rub all over the beef roast.
5. Place the beef in the baking pan.
6. Cover the pan with an aluminum foil.
7. Place in a 3500F preheated oven and bake for 4 hours.

Nutrition information:
Calories per serving: 199; Carbohydrates: 2g; Protein: 22g; Fat: 11g; Fiber: 0g

143
Tomato Hamburger Soup
Serves: 12

Ingredients
 1 tablespoon butter
 1 tablespoon minced garlic
 1-pound ground beef
 1 cup tomatoes, chopped
 1 cup carrots, sliced
 1 cup potatoes, sliced
 1 can mushroom soup
 1 cup water
 1 cup broccoli, florets

Instructions
1. Heat butter in a skillet over medium high heat.
2. Sauté the garlic and add the ground beef. Stir constantly for 3 minutes.
3. Add the tomatoes, carrots, and potatoes.
4. Stir in the mushroom soup and water.
5. Close the lid and allow to simmer for 20 minutes.
6. Add the broccoli florets and season with salt and pepper to taste.
7. Cook until the broccoli florets are tender.

Nutrition information:
Calories per serving: 125; Carbohydrates: 10g; Protein: 9g; Fat:5 g; Fiber: 2g

144
Beef Stew
Serves: 5

Ingredients
 1 tablespoon butter
 1 cloves of garlic, chopped
 1 onion, chopped
 1 ½ pounds beef stew meat, cut into cubes
 1 package pre-cut vegetables of your choice
 1 cup mushrooms, chopped
 1 can tomato soup

Instructions
1. Heat the butter in a skillet over medium flame.
2. Sauté the garlic and onion until fragrant.
3. Brown the beef until slightly brown on all sides.
4. Transfer to a deeper pot and pour the rest of the ingredients.
5. Give a good stir before closing the lid.
6. Boil and allow to simmer for 20 minutes.

Nutrition information:
Calories per serving: 415; Carbohydrates: 12g; Protein: 30g; Fat: 13g; Fiber: 2g

145
Slow Cooker Swiss Steak
Serves: 6

Ingredients
 1 ½ pounds beef round steak, cut into pieces
 Salt and pepper to taste
 1 medium onion, sliced thinly
 1 stalk of celery, sliced thinly
 2 cans tomato sauce

Instructions
1. In a deep bowl, place beef and sprinkle salt and pepper to taste. Marinade for 30
minutes inside the fridge.
2. Meanwhile, place the onion and celery in the slow cooker
3. Place the beef slices on top of the vegetables.
4. Pour the tomato sauce and close the lid.
5. Cook on high for 4 hours.

Nutrition information:
Calories per serving: 171; Carbohydrates: 6g; Protein:27 g; Fat: 10g; Fiber: 1g

146
Texan-Mexican Shredded Beef
Serves: 8

Ingredients
 1 boneless beef chuck roast
 Salt and pepper to taste
 1 tablespoon cayenne pepper
 ½ cup barbecue sauce
 2 large onions, chopped
 1 cup cheddar cheese, shredded

Instructions
1. Sprinkle the beef chuck roast with salt and pepper to taste.
2. Place in the pressure cooker and pour enough water. Cook for 2 hours until tender.
3. Take the meat out and place on a baking dish. Shred the beef with two forks.
4. Pour barbecue sauce, onions, and cheddar cheese on top.
5. Bake in the 3500F preheated oven for 20 minutes.

Nutrition information:
Calories per serving: 573; Carbohydrates: 19g; Protein: 47g; Fat: 29g; Fiber: 2g

147
Braised Lamb Chops
Serves: 8

Ingredients
 3 tablespoons butter
 6 lamb chops, fat retained
 2 celery sticks, chopped
 1 onion, chopped
 4 cups beef stock

Instructions
1. Heat butter in a saucepan or skillet over medium flame and sear the lamb chops on all
sides.
2. Transfer the seared lamb chops in a pot and add the celery and onion. Pour in the beef
stock.
3. Close the lid and simmer on medium heat for 2 hours or until very tender.

Nutrition information:
Calories per serving: 425; Carbohydrates: 3.5g; Protein: 52.6g; Fat: 22.5g; Fiber: 0.6g

148
Italian Leg of Lamb Stew
Serves: 8

Ingredients
 ¼ cup olive oil
 3 ½ pounds leg of lamb, bone removed
 6 cloves of garlic, crushed
 2 tablespoons Italian seasoning
 ½ cup lemon juice
 5 cups water
 Salt and pepper to taste

Instructions
1. Heat oil in skillet with medium high flame.
2. Sear the leg of lamb until all sides are golden brown.
3. Place inside a pot and add garlic, Italian seasoning, and lime juice.
4. Pour 5 cups of water and season with salt and pepper to taste.
5. and pour over the oil, garlic, Italian seasoning, and lemon juice.
6. Give a stir to mix all ingredients.
7. Close the lid and cook for 4 hours.

Nutrition information:
Calories per serving: 339; Carbohydrates: 3.04g; Protein: 40.4 g; Fat:17.3g; Fiber: 0.4g

149
Oven-Baked Roast Lamb
Serves: 6

Ingredients
 Salt and pepper to taste
 1 tablespoon rosemary leaves
 1 tablespoon olive oil
 1 whole bulb of garlic, peeled

Instructions
1. In a mixing bowl, combine the salt, pepper and rosemary leaves. This will be the dry rub
to season the lamb leg.
2. Brush oil on the lamb leg and rub the spice mixture all over. Allow to marinate for at
least 34 hours inside the fridge.
3. Place the lamb in a baking dish.
4. Preheat the oven to 3750F.
5. Place the garlic cloves around the baking dish.
6. Place aluminum foil over the lamb.
7. Place in the oven and bake for 4 hours.

Nutrition information:
Calories per serving: 206; Carbohydrates: 0.7g; Protein:28 g; Fat: 9.5g; Fiber: 0g

150
Greek-Style Lamb Shanks Stew
Serves: 4

Ingredients
 1 tablespoon butter
 1 onion, sliced thinly
 1 clove of garlic, minced
 4 lamb shanks
 1 cup beef stock
 Salt and pepper to taste

Instructions
1. Heat the butter in a pot over medium flame.
2. Sauté the onion and garlic until translucent and lightly brown.
3. Add the lamb shanks on all sides until slightly golden brown.
4. Pour the beef stock and season with salt and pepper to taste.
5. Close the lid and simmer for 45 minutes or until the lamb is tender.

Nutrition information:
Calories per serving: 514; Carbohydrates: 3.5g; Protein: 84.54g; Fat: 18.3g; Fiber:0.2 g

151
Pressure Cooker Goat Taco Filling
Serves: 8

Ingredients
 3-pounds goat meat
 2 tablespoons chili powder
 ½ teaspoon cumin powder
 ½ teaspoon cayenne pepper
 ½ teaspoon coriander powder
 Salt and pepper to taste
 1 cup chicken stock

Instructions
1. Sprinkle the goat meat with chili powder, cumin, cayenne powder, and coriander
powder. Season with salt and pepper to taste.
2. Place inside the pressure cooker and pour the chicken stock.
3. Cook for 1 hour.
4. Once cooked, take the meat out and shred using fork.
5. Serve with cilantro, sour cream, and avocado slices if preferred.

Nutrition information:
Calories per serving: 263; Carbohydrates: 2.9g; Protein: 47.28g; Fat: 5.8g; Fiber: 0.8g

152
Lamb Chop and Cheese Casserole
Serves: 2

Ingredients
 1 tablespoon oil
 1 clove of garlic, minced
 1 onion, chopped
 ½ pound lamb chops
 1 cup chopped tomatoes
 1 teaspoon rosemary
 1 teaspoon oregano
 1 ½ cup cheddar cheese

Instructions
1. Heat the oil in a skillet over medium high flame.
2. Sauté the garlic and onions until translucent and slightly browned. Stir in the lamb chops
and brown on all sides.
3. Add the tomatoes, rosemary, and oregano. Cook for another 3 minutes.
4. Pour in a baking dish and add the cheddar cheese on top.
5. Bake in a 4000F preheated oven for 15 minutes.

Nutrition information:
Calories per serving: 178; Carbohydrates:3.64 g; Protein: 23.5g; Fat: 8g; Fiber: 0.9g

153
Coconut Chevon Curry
Serves: 5

Ingredients
 1 tablespoon butter
 1 onion, chopped
 1 clove of garlic, minced
 3 curry leaves (optional)
 2 pounds chevon or goat meat
 3 tablespoons garam masala
 1 can coconut milk
 Salt and pepper to taste

Instructions
1. Heat the butter in a pot over medium flame and sauté the onion and garlic until
fragrant.
2. Add the curry leaves and goat meat.
3. Sear the goat meat until all sides turn lightly brown. Add in the garam masala and cook
for another minute.
4. Pour the coconut oil and season with salt and pepper to taste.
5. Close the lid and bring to a boil.
6. Allow to simmer for 20 minutes.

Nutrition information:
Calories per serving: 615; Carbohydrates: 8.3g; Protein: 52.7g; Fat: 42g; Fiber: 3g

154
Cajun Goat Stew
Serves: 8

Ingredients
 1 tablespoon butter
 1 onion, chopped
 1 clove of garlic, chopped
 2 pounds boneless goat meat, fat not removed
 2 tablespoons Cajun seasoning
 1 ½ cup water
 Salt and pepper to taste
 1 carrot, peeled and chopped
 1 cup potatoes, chopped
 1 head broccoli, cut into florets

Instructions
1. Heat skillet over medium flame and add the oil
2. Sauté the onion and garlic until fragrant.
3. Stir in the goat meat and brown all sides.
4. Add the Cajun seasonings and water. Season with salt and pepper to taste.
5. Bring to a boil for 5 minutes and add the carrots and potatoes.
6. Cook for another 15 minutes or until the vegetables are soft.
7. Add the broccoli florets and continue cooking for another 5 more minutes.

Nutrition information:
Calories per serving: 192; Carbohydrates: 3.7g; Protein: 18.9g; Fat:10.56 g; Fiber: 0.4g

155
Easy Peasy Chevron Adobo
Serves: 8

Ingredients
 2-pounds goat meat, bone removed
 ½ cup soy sauce
 ½ cup apple cider vinegar
 Salt and pepper to taste
 1 bay leaf

Instructions
1. Place all ingredients in a pot.
2. Give a stir to mix all ingredients.
3. Close the lid and cook for 30 minutes or until the meat is tender and the sauce has
almost reduced to half.

Nutrition information:
Calories per serving: 218; Carbohydrates: 6g; Protein: 32g; Fat: 14g; Fiber: 0.4g

156
Easy Beef Roast
Serves: 6

Ingredients
 2-pounds beef chuck roast, trimmed of excess fat
 1 ½ teaspoons salt
 ¾ teaspoon black pepper
 2 tablespoons fresh basil, chopped
 1 large yellow onion, chopped
 4 cloves of garlic, minced
 2 bay leaves
 2 cups beef stock

Instructions
1. Place the beef in a baking dish and season with salt and pepper to taste
2. Place basil on top and arrange the onion, garlic and bay leaves all over.
3. Pour over the beef stock.
4. Cover the beef with aluminum foil and cook in the oven for 2 to 4 hours at 4000F.
5. For every 30 minutes, flip the meat.

Nutrition information:
Calories per serving: 234; Carbohydrates: 2.4g; Protein: 33.1g; Fat: 10.3g; Fiber: 0.5g

157
Cheeseburger Bacon Casserole
Serves: 8

Ingredients
 1 tablespoon butter
 2 pounds ground beef
 ½ onion, sliced thinly
 ½ teaspoon salt
 ½ teaspoon black pepper
 ½ cup heavy cream
 ½ pounds bacon, cooked and crumbled
 2 cups cheddar cheese, grated

Instructions
1. Heat the butter in a skillet over medium flame and add the beef. Stir until the fat has
slightly rendered.
2. Brown the ground beef and onions in a skillet over medium heat. Season with salt and
pepper to taste. Stir I the onions and season with salt and pepper to taste.
3. Add in the cream and cook for 3more minutes.
4. Transfer into a baking dish and add bacon slices on top. Also add a layer of cheddar
cheese on top.
5. Bake in the oven for 15 minutes at 3750F.

Nutrition information:
Calories per serving: 322; Carbohydrates: 2g; Protein: 36g; Fat: 21g; Fiber: 1.3g

158
Green Burrito Beef
Serves: 6

Ingredients
 1 tablespoon oil
 2 large scallions, chopped
 4 cloves of garlic, minced
 4 boneless steak, sliced
 1 jalapeno pepper, chopped
 2 teaspoons chili powder
 ½ teaspoon cumin
 ½ teaspoon salt
 2 cups of water
 1 head lettuce, leaves rinsed and dry

Instructions
1. Heat oil in a skillet over medium flame.
2. Sauté the scallions and garlic until fragrant.
3. Add the beef and sear on all sides.
4. Stir in the pepper, chili powder, and cumin. Season with salt.
5. Add water and close the lid. Allow to simmer for 25 minutes.
6. Open the lid and allow the sauce to evaporate.
7. Serve with lettuce.

Nutrition information:
Calories per serving: 258; Carbohydrates: 2.1g; Protein: 32.4g; Fat: 12.6g; Fiber: 0.7g

159
Lazy Man’s Beef Stroganoff
Serves: 8

Ingredients
 3 tablespoons extra virgin olive oil
 2 pounds beef stew meat
 2 teaspoons salt
 1 teaspoon onion powder
 ½ teaspoon black pepper
 2 teaspoons paprika
 1 teaspoon garlic powder
 1 teaspoon thyme
 1 small onion, sliced
 8 ounces mushrooms, sliced
 2 teaspoons vinegar
 1/3 cup coconut cream

Instructions
1. Heat oil in a pot and sear the beef stew meat on all sides. Season with salt, onion
powder, pepper, paprika, garlic powder, and thyme.
2. Stir in the onion until translucent.
3. Add the mushrooms and vinegar. Allow to simmer for 3 minutes
4. Pour in the coconut cream last and simmer for 15 minutes.

Nutrition information:
Calories per serving: 381; Carbohydrates:2 g; Protein: 27.9g; Fat:24.5 g; Fiber:0.9 g

160
Sloppy Joes
Serves: 6

Ingredients
 3 tablespoons extra-virgin olive oil
 1 white onion, diced
 3 cloves of garlic, minced
 3 pounds ground beef
 1 carrot, grated
 1 red pepper, diced
 1 teaspoon yellow mustard
 ½ teaspoon onion powder
 1 ½ tablespoon chili powder
 1 teaspoon cumin powder
 1 can diced tomatoes
 1 can tomato sauce
 2 tablespoons maple syrup sweetener
 Salt and pepper to taste

Instructions
1. In a pot, heat the oil over medium flame.
2. Sauté the onion and garlic until fragrant.
3. Stir in the ground beef and cook until the fat has slightly rendered.
4. Add in the carrots and bell peppers. Add in the mustard, onion powder, chili powder,
and cumin. Continue cooking for another minute.
5. Add the diced tomatoes and tomato sauce and maple syrup.
6. Adjust the liquid and season with salt and pepper to taste.
7. Cook for 20 minutes.

Nutrition information:
Calories per serving: 503; Carbohydrates: 3g; Protein: 40g; Fat: 28.5g; Fiber: 1.1g

161
Salisbury Steak
Serves: 6

Ingredients
 2 teaspoon olive oil
 1 cup onion, chopped
 2 pounds beef, sliced
 2 cups low sodium broth
 1/3 teaspoon onion powder
 8-ounces baby mushrooms, sliced
 ½ teaspoon salt
 ¼ teaspoon pepper
 1 cup crush pork rinds
 2 eggs, beaten

Instructions
1. Heat oil in a pot and sauté onions until fragrant.
2. Stir in the beef and sear all sides.
3. Pour the broth and scrape the bottom.
4. Stir in the, onion powder, mushrooms.
5. Season with salt and pepper.
6. Close the lid and cook for 35 minutes.
7. Add the pork rinds and eggs. Cook for another 5 minutes until the eggs are cooked.

Nutrition information:
Calories per serving: 523; Carbohydrates: 4g; Protein: 26g; Fat: 23.1g; Fiber: 1.7g

162
 Chapter 15 – Intermittent Fasting Chicken Recipes

Moist Turkey Breasts

Serves: 12

Ingredients
 7 pounds turkey breasts, bone in
 4 cloves of garlic, peeled and sliced
 Salt and pepper to taste
 1 tablespoon honey

Instructions
1. Place all ingredients in a bowl and marinate for at least 30 minutes inside the fridge.
2. Give a good stir to coat all slices of turkey breast.
3. Preheat the oven to 3750F.
4. Place in a baking dish and bake for 45 minutes.

Nutrition information:
Calories per serving: 318; Carbohydrates: 2g; Protein: 47g; Fat: 12g; Fiber: 0g

163
Maple Mustard Chicken
Serves: 6

Ingredients
 6 boneless chicken breasts, skin removed and halved
 1/3 cup mustard, stone ground
 Salt and pepper to taste
 ¼ cup maple syrup

Instructions
1. Place the chicken breasts in a bowl. Add in mustard, salt and pepper.
2. Stir to combine.
3. Place in a baking dish and cook in a 3500F preheated oven for 30 minutes.
4. Before serving. Brush with maple syrup.

Nutrition information:
Calories per serving: 146; Carbohydrates: 6g; Protein: 18g; Fat: 9g; Fiber: 0.7g

164
Luau Chicken
Serves: 6

Ingredients
 6 bacon strips, divided
 6 boneless chicken thighs
 ½ cup red onion
 Salt and pepper to taste
 1 cup pineapple juice
 1 cup fresh pineapple, sliced

Instructions
1. Render the fat of the bacon by placing in a skillet heated over medium flame.
2. Once the fat has rendered, set aside the bacon.
3. Stir in the chicken and onions and stir for 5 minutes until all sides are brown. Season
with salt and pepper to taste.
4. Pour in pineapple juice and slices.
5. Cook for 30 minutes or until the sauce has slightly thickened.
6. Serve with crispy bacon on top.

Nutrition information:
Calories per serving: 375; Carbohydrates: 8g; Protein: 39g; Fat: 17g; Fiber: 1g

165
Southwest Skillet Chicken
Serves: 6

Ingredients
 1 tablespoon olive oil
 4 boneless chicken breasts, halved
 2 cloves of garlic, minced
 1 can tomato sauce
 1 red bell pepper, cut into cubes
 1 zucchini, chopped
 Salt and pepper to taste

Instructions
1. Heat oil in a skillet over medium heat and stir in the chicken and garlic.
2. Allow to cook until the chicken has browned on all sides.
3. Stir in the tomato sauce and red bell pepper. Allow to simmer for 15 minutes.
4. Add in the zucchini and season with salt and pepper to taste.
5. Cook for another 5 more minutes or until the chicken is cooked through.

Nutrition information:
Calories per serving: 234; Carbohydrates:13 g; Protein: 24g; Fat: 10g; Fiber: 8g

166
Pressure Cooker Honey Vinegar Chicken
Serves: 6

Ingredients
 ¼ cup honey
 1 ½ pounds boneless chicken breast
 1 tablespoon low sodium chicken stock
 1 cup white vinegar
 Salt and pepper to taste

Instructions
1. Place all ingredients inside a pressure cooker.
2. Close the lid and cook for 15 minutes or until the chicken meat is very tender.

Nutrition information:
Calories per serving: 188; Carbohydrates: 3g; Protein: 26g; Fat: 12g; Fiber: 0.1g

167
Five-Spice Chicken Wings
Serves: 16

Ingredients
 2 tablespoons butter, melted
 16 chicken wings, skin and bones not removed
 1 teaspoon five-spice powder
 ¾ cup maple syrup
 Slivered green onions for garnish

Instructions
1. Mix butter, chicken wings, five-spice powder, and maple syrup.
2. Allow to marinate for at least 2 hours.
3. Place in a baking dish and cook in a 3500F for 30 to 45 minutes.
4. Garnish with green onions.

Nutrition information:
Calories per serving: 102; Carbohydrates: 3g; Protein: 13.9g; Fat: 7g; Fiber: 0.2g

168
Ginger Sesame Turkey Soup
Serves: 6

Ingredients
 3 turkey thighs, skin removed
 ¼ cup ginger paste
 ¼ cup sesame seed paste
 ¼ cup water
 1 bay leaf
 Salt and pepper to taste
 ¾ cup green onions, sliced

Instructions
1. Place the turkey breasts inside a pot.
2. Add the rest of the ingredients except for the green onions
3. Boil and allow to simmer for 30 minutes or until the turkey breasts are very soft.
4. Garnish with green onions.

Nutrition information:
Calories per serving: 256; Carbohydrates: 6g; Protein: 28g; Fat: 15g; Fiber: 1.4g

169
Spicy Korean Chicken Thighs
Serves: 5

Ingredients:
 2 tablespoons vegetable oil
 2 pounds chicken thighs
 1 onion, chopped
 1 teaspoon garlic, minced
 1 tablespoon ginger, minced
 1 cup chicken broth
 ½ cup gochugang or red pepper paste
 ¼ cup hoisin sauce
 ¼ cup mirin
 ¼ cup ketchup
 ¼ cup sake rice wine
 ¼ cup soy sauce
 1 tablespoon fresh ginger, minced
 1 tablespoon rice vinegar
 ½ tablespoon garlic, minced

Instructions:
1. Press the Meat button on the pressure cooker. Heat the oil and add the chicken thighs.
Brown all sides for at least 3 minutes.
2. Add the onions, garlic and ginger and continue sautéing for 3 minutes.
3. Pour in the rest of the ingredients.
4. Scrape the bottom to remove the browning.
5. Close the lid and adjust the cooking time to 15 minutes.
6. Do quick pressure release.
7. Without the lid on, let the sauce simmer until it thickens.

Nutrition information:
Calories per serving: 562; Carbohydrates: 19.11g; Protein: 33g; Fat: 39.72g; Fiber: 2.4g

170
Easy Hoisin Chicken
Serves: 12

Ingredients
 2 tablespoons olive oil
 2 onions, chopped
 5 cloves of garlic, minced
 12 chicken thighs
 Salt and pepper to taste
 ½ cup hoisin sauce
 1 cup water
 1 package frozen broccoli florets

Instructions
1. Heat oil in a skillet over medium flame
2. Sauté the onions and garlic until fragrant.
3. Stir in the chicken thighs and season with salt and pepper to taste.
4. Allow the chicken to brown from all sides.
5. Pour hoisin sauce and water. Scrape the bottom to remove the browning.
6. Bring to a boil and simmer for 20 minutes.
7. Add in the broccoli florets.

Nutrition information:
Calories per serving: 452; Carbohydrates: 5g; Protein: 33g; Fat: 35g; Fiber: 0.5g

171
Easy Chicken Curry
Serves: 4

Ingredients
 4 large chicken thighs
 1 clove of garlic, minced
 1 onion, chopped
 2 teaspoons curry powder
 2 curry leaves
 Salt and pepper to taste
 1 10-ounce can full fat milk

Instructions
1. Place the chicken thighs in a hot skillet heated over medium high flame.
2. Allow to brown on all sides. Stir in the garlic and onions. Cook until translucent.
3. Add in the curry powder and curry leaves. Allow to sauté for 1 minute.
4. Season with salt and pepper to taste.
5. Stir in the milk. Bring to a boil for 5 minutes and allow to simmer for 15 minutes.

Nutrition information:
Calories per serving: 200; Carbohydrates: 12g; Protein: 24g; Fat: 10g; Fiber: 8g

172
Nacho Cheese Chicken Stew
Serves: 6

Ingredients
 1 tablespoon oil
 1 clove of garlic, minced
 1 onion, chopped
 1-pound chicken breasts, halved
 1 cup tomatoes, chopped
 1 cup nacho cheese
 2 cups water
 Salt and pepper to taste
 Shredded cheddar cheese for garnish

Instructions
1. Heat oil in a skillet and sauté the garlic and onion. Cook until fragrant.
2. Add the chicken breasts and brown all sides.
3. Stir in the tomatoes and the nacho cheese and water.
4. Bring to a boil then simmer for 15 minutes.
5. Season with salt and pepper to taste.
6. Sprinkle with more cheddar cheese on top.

Nutrition information:
Calories per serving: 244; Carbohydrates: 10g; Protein: 23g; Fat: 12g; Fiber: 2g

173
Pressure Cooker Sweet-Style Chicken
Serves: 8

Ingredients
 3 pounds chicken thighs, bones removed
 1 cup maple syrup
 ¼ cup water
 1 onion, chopped
 1 clove of garlic, minced
 Salt and pepper to taste

Instructions
1. Place all ingredients in the pressure cooker.
2. Give a good stir to mix everything.
3. Close the lid and cook for 15 minutes or until the chicken is very tender.

Nutrition information:
Calories per serving: 357; Carbohydrates: 3g; Protein: 25g; Fat: 11g; Fiber:1g

174
Asian Spicy Ginger Chicken
Serves: 12

Ingredients
 2 tablespoons butter
 1 clove of garlic, minced
 1 onion, chopped
 1 ½ teaspoon grated fresh ginger
 ¼ cup bottled chili sauce
 12 chicken thighs
 Salt and pepper to taste

Instructions
1. Heat butter in a skillet over medium heat.
2. Stir in garlic and onions. Cook until fragrant.
3. Pour in the chili sauce and cook for 1 minute.
4. Arrange the chicken thighs. Season with salt and pepper.
5. Place in an oven and bake for 45 minutes on 3750F.

Nutrition information:
Calories per serving: 451; Carbohydrates: 2g; Protein: 32g; Fat: 34g; Fiber: 0.4g

175
Grilled Chicken Drumstick
Serves: 8

Ingredients
 3 pounds chicken drumstick
 Salt and pepper
 Juice from 1 lemon, freshly squeezed
 1 ½ cups sugar-free barbecue sauce
 ¼ cup maple syrup
 2 teaspoon yellow mustard
 1 ½ teaspoon Worcestershire sauce

Instructions
1. Place the chicken in a bowl and season with salt and pepper. Add lemon juice. Allow to
marinate for 2 hours inside the fridge.
2. Meanwhile, mix the remaining ingredients. This will be the basting sauce.
3. Heat the grill on medium and grill the chicken for 30 minutes.
4. Brush the basting sauce while grilling.

Nutrition information:
Calories per serving: 83; Carbohydrates: 6g; Protein:25 g; Fat: 8g; Fiber: 0g

176
Roasted Garlic and Lemon Chicken
Serves: 6

Ingredients
 1 whole chicken, cleaned and dried
 Salt and pepper to taste
 1 sprig rosemary
 3 heads of garlic, chopped
 4 lemons, sliced

Instructions
1. Preheat the oven to 4000F.
2. Season the chicken with salt and pepper. Sprinkle with rosemary leaves and garlic all
over.
3. Place the chicken in a baking dish. Cover with foil and bake in the oven for 2 hours or
until cooked through.
4. Garnish with lemon slices.

Nutrition information:
Calories per serving: 505; Carbohydrates: 3g; Protein: 43g; Fat: 35g; Fiber:0.1 g

177
Easy Chili Chicken Soup
Serves: 6

Ingredients
 6 cups chicken broth
 4 cups cooked chicken, shredded
 1 zucchini, chopped
 2 teaspoon ground cumin
 1 teaspoon cayenne pepper
 Salt and pepper to taste
 1 cup hot green chilies

Instructions
1. Place all ingredients in a pot.
2. Bring to a boil and simmer for 10 minutes.

Nutrition information:
Calories per serving: 731; Carbohydrates: 4.58g; Protein: 67g; Fat:47 g; Fiber:0.5 g

178
Herbed Cream Cheese Chicken
Serves: 4

Ingredients
 1 ½ pounds chicken breast, quartered
 1 tablespoon oregano
 1 tablespoon thyme
 1 tablespoon rosemary
 5 ½ ounces fat-free cream cheese
 7 1/8 ounces chicken stock
 Salt and pepper to taste
 1 cup heavy cream

Instructions
1. Place chicken in a pot.
2. Allow the chicken to render its fat and brown on all sides.
3. Stir in the oregano, thyme, and rosemary.
4. Add the cream cheese and chicken stock.
5. Bring to a boil and allow to simmer for 15 minutes.
6. Add the cream and season with salt and pepper to taste.
7. Cook for another 5 minutes.

Nutrition information:
Calories per serving: 293; Carbohydrates: 3.1g; Protein: 36.2g; Fat: 24.1g; Fiber: 0.9g

179
Oven Garlic Chicken
Serves: 4

Ingredients
 5 frozen chicken breasts
 Salt and pepper to taste
 A dash of oregano
 A dash of rosemary
 3 cloves of garlic

Instructions
1. Place the chicken and season with salt, pepper, oregano, rosemary, and garlic. Allow to
marinate.
2. Place the chicken in a baking dish.
3. Cover with tin foil.
4. Cook in a 3750F oven for 1 ½ hours or until the skin has turned golden brown.

Nutrition information:
Calories per serving: 275; Carbohydrates: 1.2g; Protein: 29.4 g; Fat: 21.5g; Fiber: 0g

180
Spicy Chicken Soup with Cilantro
Serves: 6

Ingredients
 5 teaspoon coconut oil
 2 cups chicken breast, cut into bite-sized pieces
 2 teaspoons ginger, minced
 2 teaspoons chili garlic sauce
 1 tablespoon soy sauce
 6 cups chicken broth, low sodium
 8-ounces mushroom, sliced
 2 cups carrots, shredded
 ½ cup onion, chopped
 14-ounces bean sprouts, rinsed and drained
 ¾ cup cilantro, chopped
 34 cup green onion, sliced

Instructions
1. Heat oil in a skillet over medium flame.
2. Add in the chicken and cook until all sides turn brown.
3. Sauté the ginger and garlic sauce for 3 minutes.
4. Add in the soy sauce, broth, mushrooms, carrots, and onions.
5. Bring to a boil and simmer for 20 minutes.
6. Add the bean sprouts and cook for another minute.
7. Serve with cilantro and green onions.

Nutrition information:
Calories per serving: 252; Carbohydrates: 6.1g; Protein:28.1 g; Fat: 23.4g; Fiber: 2.5g

181
Chicken Drumstick In Tomatillo Sauce
Serves: 6

Ingredients
 1 teaspoon olive oil
 1 jalapeno, halved and seeded
 ¼ cup cilantro, chopped and divided for garnish
 1 ½ cups bottled tomatillo sauce
 1 teaspoon dried oregano
 Salt and pepper to taste
 1 tablespoon cider vinegar
 6 chicken drumsticks, skin removed
 1 cup cheddar cheese

Instructions
1. Preheat the oven to 4000F.
2. In the food processor, combine the jalapeno, cilantro, tomatillo sauce, oregano, salt,
pepper, and vinegar. Pulse until smooth.
3. Arrange the chicken drumstick in a baking dish and pour over the sauce.
4. Garnish with cheddar cheese on top
5. Bake in the oven for 35 to 40 minutes.

Nutrition information:
Calories per serving: 161; Carbohydrates: 5.2g; Protein: 32.5g; Fat: 28.1g; Fiber: 4.1g

182
 Conclusion

Well, I hope that I have helped you shed light on Intermittent Fasting and how easy it is to do.
Of course, there will be days that we may need to motivate ourselves more than the others into
sticking with the plan—don’t you worry, all of us experience this—even me. So, what I normally
do is remember why I started doing this in the first place. And there will be times when I am not
consistent with my diet and workout plan. That’s okay. The important thing is, we return and go
back to our schedule, diet, and workout plans. Just remember: we may lose our way, but we
still get back up and back on track. We pick up where we left of and continue our plans until we
reach our goal. Nobody said it is easy, but nobody also said it is impossible.

I hope that you have learned a lot from this eBook and enjoy all these wonderful and mouth-
watering recipes I have for you.

May you have a successful journey to a healthier and trimmer you!

Good luck! And I wish you all the best!

183
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