Intermittent Fasting Meal Plan | FULL DAY IF Meal Plan (What I Eat)

[@laceybaier_]

I've been getting asked to make this video a lot, so I hope it helps you understand how I go about a typical day. What other videos would help you reach your goals? xoxo

[@toddnovak5688]

No chicken breast or vegetables?

[@2ezy877]

You need a real man in your life right here ☝️

[@carlawoods7144]

No vegetables????

[@nilampatel1764]

No veggies at all?

[@terrim.602]

@@toddnovak5688 thank God!

[@benwathen7115]

I made the mistake of watching this while I'm fasting.....now I'm drooling looking at all the delicious food 😂

[@celiaross4731]

SAME!!! LOL

[@tamoriacarvermathis7442]

I can not believe I found you! I have been struggling with all the different plans and what I should and should not do. I am setting here in tears listening to you talk about your daily meal plans. How yo do what fits your lifestyle and how you make changes everyday to accommodate the kids. I have no words for how fortunate I feel to have found you. Know I know I can do this journey to a healthy me by doing what works for me and to continue to meal prep like I feel I should and work out like I believe I should and stop the latest trend/new thing that does not work for me. Thank you Lacey. You have my undying gratitude!

[@FabiolaDiamond]

I love this KZbinr. Her message resonates because she sounds humble , knowleagable and pleasant tone of voice.

[@traceyt4580]

I've lost 40lbs this year with IF 🤷🏻‍♀️ easiest way to live, honestly! Also the only thing that cured my menopause brain fog LOL and I still treat myself to McDonald's once in a blue moon😃

[@Fitz-dx2np]

how many months did it take??

[@katemiller7874]

Agreed. It’s the only thing that worked during menopause. I still have 7 lbs to lose

[@tammi67able]

Congratulations

[@candacerushing6882]

That’s almost exactly what I do. I eat 2 smallish meals within 4-4.5 hours. I’m down 29 pounds in about a year, and I have 20 lbs to go. I’m glad to find this channel.

[@scrapbookedmemories7736]

One of my fears is triggering a binge due to intermittent fasting.

[@CynthiaAva]

IF has curbed my binging and cravings. It's great.

[@azombiegg]

@@CynthiaAva I’m glad to hear that. I hope it helps w my binging too!

[@geraldarnoult]

if your eating right very low curbs you want starve yourself and go on binges

[@a.humphries8678]

I've gone on a 4 month binge! :(

[@clintpoland6606]

i tried intermittent fasting because i want to lose weight, i just want o share my experience with it, its really actually hard to sustain plus i do experience very excruciating headache thats why i stopped it and started agoge diet. i did lose weight without all those bad things and i have never been happier

[@canoasilvia]

Wait! You have 4 kids and you live a busy life style! You look amazing! You have now motivated me. The food you make looks so delicious. I definitely will have to try them. This video is so helpful. I have 2 kiddos and both play soccer and I have a desk job, and have little time for myself. Also, it doesn't help that have hypothyroidism. Watching this video, makes me feel like there is hope for me.

[@laceybaier_]

Oh that makes me SO DANG HAPPY to hear, Silvia. You got this!!!

[@ncjeffhyder]

Are you ever concerned that you aren't eating any vegetables? Have you considered the benefits of leafy greens etc?

[@ruthfoster2516]

Exactly my thoughts

[@candor2162]

She may eat green veggies but not the day she showed us..

[@patriciatorres5667]

She will definitely need green when she hits menapause

[@susanlin7778]

That’s what I was thinking too

[@mirandaandrea8215]

Good question!

[@andrealeonardi7553]

thank you so much! I have been struggling with consistent weight gain during covid and was about ready to give up and weigh 300 pounds (I'm pushing 180 now). You give me hope that I can turn this around. I've tried many other diets that left me unsatisfied and hungry. Again, thank you

[@justice1763]

Same here ☺️

[@backpackingireland8624]

I eat between 12.30pm and 7pm . Tea or coffee in between. Two meals ! I start the morning with a black coffee and ACV/lemon in 100ml of water

[@clvortex92]

Finally someone real. So much info out there, just a normal person. Thanks lol

[@fizzimajig]

i love seeing what others eat who’ve lost a good bit of weight. I eat very similarly, except I eat from 9/10am-6pm so not really IF. Sometimes I accidentally do IF cuz I’m less hungry but deliberately doing IF has lead to reoccurring binge eating for me so I really just focus on overall calories and I’ve lost 110lbs and keeping it off the last couple years. If IF works for someone great, if it doesn’t, you can totally still eat well and lose weight by focusing on overall consistency and habits and good food!

[@keishahaywood5750]

How did you lose 110 lbs then if IF did not work for you

[@fizzimajig]

@@keishahaywood5750 I ate in a calorie deficit by counting calories using my fitness pal & increasing my protein & fiber intake to keep me satisfied. All IF is is creating a calorie deficit by shortening your eating window but if I deliberately do that much, I get TOO hungry and struggle with binge eating.

[@Onewildflowerbeauty]

This video was so helpful! Thank you very much. I will definitely check out your other videos.

[@kimdenardo1076]

i have been intermittent fasting for a month - 12 noon to 7:30 pm - I feel so much better - I try to reduce my carb because I am trying to lose weight. Weight is coming off slowly - but it is dropping :) - thanks for these videos

[@erikmartinez2008]

🎉 congrats I’m new to this, just curious I’m trying to shed couple pounds did you keep on with it and if yea did it help shed fat and what time frame?

[@kimdenardo1076]

@@erikmartinez2008 I shed a little, not much which is weird cuz I increased my exercise. However, I have never felt better :)

[@asianleo24]

Thanks for these responses❤

[@madonnahagedorn5649]

I am so glad you shared your food choices with us. You eat within your time frame while still choosing foods you enjoy. I saw a combination of protein, carbs, fats, dairy and vegies. I am new at this IF so I wasn't sure if there were restricted foods. I love low fat cottage cheese with fresh tomato and pepper. Today I added celery and pecans. I will keep it as an option because it's delicious and it keeps me satisfied until dinner. I was also very happy to find out that a little half and half in a cup of coffee does not break a fast. Thank you for your insightful video.

[@firstnamelastname-uq9hr]

Oh yum!!

[@bellarosa009]

Can you share the recipe for your protein pancakes? They look delicious!

[@rnrtruestories]

great video! i've started to do intermittent fasting but for the really short windows do you find that you're so full from having meals so close together that you're hungry later on.

[@sincerelysharmon2387]

Loved this video. I do intermittent fasting as well and I love your meal choices.

[@karenvanessan.2000]

I tried eating all you showed in this videos and it was so delicious 😋 and filling

[@Balissabalissa]

Today is day one of me doing intermittent fasting and I found your videos. This one was so helpful!! Thank you for making this. I’m going to keep watching more!

[@glennysdiaz5373]

What about vegetables? I don’t see much of that?

[@kiran7722]

I noticed too! Just seems very carby and no veggies :/

[@terrim.602]

You are such a breath of REAL breath of fresh air!!

[@jessieedwards4408]

Thank you for your video. I don’t remember seeing vegetables in your meal plan. Can you share why fruit and no vegetables? How do you get balanced nutrition? All the best.

[@bethbottenus3161]

I have the same question.

[@AAYZFN]

She had strawberries, raspberries, banana in protein pancakes and the spinach wrap from what I remember.

[@pinkiepinkster8395]

You are right...we need to eat fruits, veggies, nuts and seeds. Watch Game Changers on Netflix and read Dr. Michael Greger's book How not to Die.

[@sjsmalachi]

Great video, thank you for video. Also fabulous Stromtropper mug.

[@aliciacatherineegan]

Just found your channel! New to IF, and your tips were very helpful!

[@lrussell6668]

I am going to try intermittent fasting tomorrow at 11:00 and slowly incorporate some of your ideas. I have to get this under control

[@susanwashburn6067]

I need to drink my water earlier in the day.

[@aimeecundiff7785]

Thank you so much for these videos! I was wondering about fruits and vegetables....it doesn't seem like you include a lot of these. Is there a reason for that? Is your diet mainly protein based? No judgement, just genuinely curious.

[@mickbethful]

I was thinking the same thing. I love the nutritional benefit of a big salad full of leafy greens and non-starchy vegetables.

[@triciagrosso2720]

If you want more veggies than a good idea would be to place the chicken on a bed of greens, instead of rice and a wrap.

[@ibrockinrobin67]

Great idea about the chicken on salad instead of a wrap. Thanks 😊

[@laurieharrington3853]

Thank you so very much for sharing your average day with us! Greatly appreciate how much this helped! Blessings in All you are & do!

[@maureengreen617]

This is interesting. My eating window is 3 pm - 7 pm and I feel better than ever. But everything I've heard from other reputable fasting sources (Dr. Jason Fung, Dr. Sten Ekberg, Dr. Berg) says half and half definitely breaks a fast. It might not knock you out of ketosis, but autophagy ends. Can you share where you learned half and half in the coffee does not break your fast? I'm always learning new things on youtube!

[@seanjones2456]

They are chiropractors, NOT DOCTORS!

[@yuvonnemoore5466]

Well, Dr Jason Fung is a nephrologist (kidney doctor) not a chiropractor. He wrote the obesity code and has treated hundreds of his patients with IF. He is THE expert on fasting that you want to know about if you are going to do IF. Cream or half and half does trigger an insulin response and stops the fast, what Maureen noted above is absolutely correct.

[@maureengreen617]

@@seanjones2456 Jason Fung is an M.D..

[@Leilafart]

This is what I’ve heard as well. I do black coffee.

[@gloriaiarango]

Maureen Green. The only sure way to know how your body (yours no someone's body) is to buy a glucometer; the ones diabetics use. For a month or so every time you eat something you take your blood glucose levels two hours after eating and you can see how that specific food affects you at blood sugar level; that way you can decide what is good for you to eat because it doesn't raise your glucose (so you don't have an insulin peak). Remember everything is about how much insulin you have in your system.

[@kimberlydellavecchia5870]

Hi Lacey your videos have helped a lot , can you let me know what bagels and where you get them ? Also what protein powder do you use for shakes ?

[@amp8797]

This is i think the 4th video of yours that Ive watched in a row now. I just discovered your channel and im in love. THANK YOU! I feel so inspired and motivated to tackle eating clean now ❤💛🙌🙌

[@bsgeckoproduction]

great videos, I just don't understand how you can eat so many carbs??? How many grams do you have in a day?

[@EDMLex]

This is exactly the video I was looking for. I'm very good at fasting, but want to make sure I'm getting a well -balanced meals in!

[@happyworldcitizen8054]

Qhere is the balanced meal my dear ? its powder schakes and 1 bagel end 3 mini pancakes. no cooking no veggies no meal.

[@fleurdavril1465]

@@happyworldcitizen8054 yep! And this is SO MUCH carbs!!!

[@betsyhaling7724]

Lots of great suggestions in here. But not a single vegetable in your meal plan all day?

[@DestinationTakeover.]

You don’t need veggies to have a balanced meal.

[@ladyrose3338]

Hello from NYC! And thanks for your video! You are very inspiring and have encouraged me to try a better way at intermittent fasting, since I have been on and off. But seeing this meal plan has given me hope to try and do better! God bless you! 🙏🏼💖

[@justice1763]

St Albans Queens NYC 😘

[@michy2630]

great video. where can i get the recipe for your protein pancakes? also, do you need to fast daily to reap the benefits or is a few times a week still beneficial? thank you

[@visuallyeducated]

Great. Factual and infornative. Anyone disagreeing and being childish ? Where’s your video then?? 🙄

[@justice1763]

I have high BP blood pressure I drink green tea, hibiscus tea no salt natural herbs Bragg's apple cider diluted vinegar no coffee no caffeine my blood pressure is still up my weight is 180 I had Covid twice my boyfriend was in a coma NYC is so stressful thank you for your video

[@shaeb123]

Thank you for the inspiration! I will use these tips, but I’ll have to tweak a couple of things. 1. My meals are vegetarian 2. My fasting window is shorter. I can only do 16 hours.

[@bmanwjr1457]

Lacey,I'm 65 & I want to work this plan correctly.......I fast from 7:00PM-11:00AM.I've cheated....a few slices of turkey & cheese,maybe a peanut butter sandwich on whole wheat,with soup.

[@susanahasan1134]

wow! I'll try this..thanks...I backslided from my IF ...and gained back what I have lost before...now I will try this routine...

[@janiceworthington9176]

Very interesting - I’m surprised it’s so carb heavy. It takes me longer fasts to get into ketosis/ fat burning and a lot of people are too carb sensitive to eat like that and lose weight, which is why most people do IF. I guess everyone definitely responds differently to food

[@sandrashriver5511]

Exactly! This is the exact opposite of all dietician let fasting programs. And she also says whole milk dairy doesn’t break a fast?? Dairy is terrible to consume especially during a fast…

[@crand20033]

She is very active so if you are not you can't eat like this.

[@Fenick584]

Meeeee tooo … my metabolism wouldn’t respond well to it I am not metabolic flexible

[@homebase967]

Hi Lacey, You seem happy with your plan, and with what you do!! Will go to previous videos to learn more. Congrats!!🤗

[@laceybaier_]

I def am happy with how I've found a plan that works for me, and I hope it helps you find what works well for you :)

[@homebase967]

@@laceybaier_ ....I can't seem to find?? We're you ever overweight and that it what spurred you on to do the lifestyle you do?? I looked under videos and could not see a definite "before" type video.

[@laceybaier_]

@@homebase967 I DEF need to make a full journey video -- been on my list for a while! BUT I do discuss it here: kzbin.info/www/bejne/nIbEXpiZgrN_rZI and here www.asweetpeachef.com/my-struggle-with-weight/

[@weezie8237]

Lacey I just came across your channel and I love what I eat in a day. I liked everything you had posted, my question is which protein pancake mix do you use ? Thanks Lida

[@Castlerock77]

Great video that bagel egg turkey and cheese yum yum yum

[@MrsKilby1]

One of my problems is preparing food for my kids. We always eat dinner together and we eat means together on the weekends. My husband and kids aren't on a weight loss journey like me. The food I buy and make for them, I end up eating too which isn't helping my journey at all. I feel like I shouldn't completely overhaul all of their meals. Dinners have changed and gotten healthier but there's still so much junk and bad carbs in the house. I'm sabotaging myself by making appealing meals for my family.

[@1982bored]

Just have your eating window later..... It works throughout the day

[@lunayen]

Move your eating window to around dinner time, that way you can'tsnack when they do. The rest is all about mind power.

[@barbarameyers1454]

I missed the name of the bagels, can you tell me. Thank you.

[@joannepigliavento7930]

Dave’s Killer…very good!

[@barbaravalenzuela7219]

You seem to have bread or bagels a lot in AM. That’s great but can we loss weight?

[@charlotterusson2885]

🙏 thankyou so much. Can you please outline what sort of protein powder you use. Also the muffins and bagel brands? Would love your pancake recipe. Tkd is the best.

[@gmhall551]

Finally, Articulated easy, well thought out, sensible explanation on intermittent fasting..without the, eat this..don't eat that..I geniunely like and subscribed to her channel...💅🏿

[@donnacoy8081]

Hi what are the ingredients for the protein shake. Love the video thanks

[@rmfulford]

This is all inspiring, but my biggest question is - do you eat vegetables?

[@victoriakerr6196]

I love your energy! Congratulations on the lifestyle changes you made, and the weight loss and fitness achievements you are now enjoying. I watched your videos: 'Whole Foods vs Supplements', and 'The 7 Foods I Eat Daily'. Very informative! Then I watched this video, and I was surprised to see no vegetables, no dark leafy greens, no avocado...two servings of berries were the only fresh, whole produce consumed in the entire day. The meals consisted mostly of protein, breads, and dairy...how are you getting the nutrients you're missing by not eating the missing whole foods mentioned in 'Whole Foods vs Supplements'?

[@christinesmith9993]

I really like your energy. I’m doing keto so your eating plan doesn’t work for me. I would like to continue watching you so I’m wondering if you can post a daily keto eating plan? Many thanks.

[@KarenDillon-ll8so]

Thank you so much! I am excited to finally start getting healthier. I've been looking for a clear idea of what to do as I only started gaining weight after h

[@oldguy9807]

What about great grains multi grain bread, or Thomas English muffins for that egg sandwich, split for2 sandwiches ?

[@CynthiaAva]

How many calories is this? Also, if someone does not exercise as much as you or is at a different age--like me-- mid-50's...this is too much food (for me). I can tailor it to my 1200-1300 calories per day.

[@mandahorton6308]

This video was such a big help and I’ve tried intermittent fasting before but think this way might help me more. Do you have a recipe for the pancakes?

[@Neshiadays]

They have Kodiak protien pancake mix in a box wat Walmart. Easy to make and good.

[@mandahorton6308]

@@Neshiadays thank you :)

[@anzorisly]

I love how balanced and delicious your food choices are, I am inspired for my meal prep!

[@y.beckett1811]

Thanks for the inspiration that you have shared

[@brianschraeder2832]

I have a similar routine like you but without the meal prep. That is my next mountain to climb before I have my daily nutrition dialed in like you. Great job and congrats on your amazing self discipline.

[@peggykey5570]

ENJOY YOUR VIDEOS SO MUCH

[@ahart7859]

Thanks for updating this info, really motivating.

[@laceybaier_]

You're so welcome!

[@geraldarnoult]

Some people can do that, but it slows things down if just eating what you want to eat, like bread, sugar and curbs for overweight people

[@Jennyoliana]

Perhaps this has been answered. Lately i have not had much time to work out, I am just trying to maintain my weight. And also approaching menopause. I do not need as much protein or carbs, is that correct?

[@aqsarashid7405]

Can I have lasagna or ramen noodles during the feeding window?

[@1982bored]

As long as you don't go over your daily calorie intake you can eat whatever you want

[@jay38091]

@@1982bored I thought it was dugsr

[@faithwinrod6817]

What is your protein pancake recipe?

[@laceybaier_]

www.asweetpeachef.com/protein-pancakes/ :)

[@danielloftus9944]

Thank you for the video - wasnt sure i was doing it right but the plan i have set out is along these lines :)

[@laceybaier_]

Perfect - so happy to help validate your choices :)

[@danielloftus9944]

@@laceybaier_ yes, im veggie too so i am currently using your Taco meal prep from a previous video! - SO TASTY and feeling great!

[@laceybaier_]

@@danielloftus9944 YES!!!!

[@GoldenTaco789]

Hi Lacy. Can you clarify your coffee in the morning? I thought that anything but black coffee tea or water was it. Cream in my coffee is a game changer to get me through but I thought it def broke the fast. Thank you!

[@emilyc1207]

Ty for this info. Although I’m working towards a clean food unrefined carbs diet it’s interesting to see what other IFers eat.

[@laceybaier_]

Absolutely! Glad it helped :)

[@melissabeltre5581]

Yay I'm early again! lmao Hi Lacey it's nice to see this video because it will help me create other meal and snack ideas that will benefit me during IF. Thank you so much for your content. Also is their any way you can talk about how to stick to eating healthy when us girls get our periods because the cravings is something I've struggled with to this day.

[@laceybaier_]

Ugh that is a difficult time for sure - thx for the suggestion. I'll add it to my queue :) but I also have this article if you're interested: www.asweetpeachef.com/what-causes-food-cravings/

[@sophialee4781]

I am a growing child and not capable of intermittent fasting as I am growing differently than all of you, so instead I am having a little bit of food for breakfast like a smoothie and not eating anything but a handful of nuts until 3:30 - 6:30 where I have my window

[@yolieNINERchick]

Can you please tell me the name brand of the bagel?

[@donnamarshall7535]

Loved the video. I need all the help I can get because I work night shift (12hr, 12hr, 8hr, 8hr) (4 night shifts in a row). Then sometimes on my 3 days off in a row, I keep a more normal schedule with the family. So getting on a routine fasting times is hard, I try to just time it from the last time I eat for 16 hours or so. I wish there was a better way for me to do it!

[@lunayen]

Try alternate day fasting . This is where you fast 1 whole day and eat the next. You can start with 6:1 and then see if you like it. If it's good, then move up to 5:2.

[@Mamadriggs]

Where do you add your vegetables? I don't see any veggies or greens in your day (I likely missed it).... Love your tips! And LOVE you say "ish" LOL

[@pinklove3752]

Awesome. Thank you. I appreciate the knowledge

[@yogicoles9451]

This was very informative! Thank you!

[@TMoonCat23]

No vegetables? I am a fan of those seasonings too, tho. :)

[@candaceperez5595]

Do you know if it's good if you have hypothyroidism ? To fast I think so but not shure

[@laceybaier_]

Hi Candace! IF can be safe for some people with thyroid disease, whereas others may experience adverse effects. I highly recommend speaking with your doctor before starting a new eating plan.

[@candaceperez5595]

Thank you Lacey 😊

[@brittanylindsey4024]

How much shredded chicken and rice do you use for your burrito?

[@megela1]

So many weird videos that make me question my methods.. your video helped me alot

[@0cbrown]

Curious . Bout how many calories was this?

[@vinigarr801]

You don't need to calorie count with IF; that's the beauty of it.

[@barblacy619]

@@vinigarr801 amen! Peeled off 45 pounds in 6 months eating lots of fatty meat around 2pm each day. 1 bulletproof coffee around 10 am Lots of fat less than 20 grams carbohydrates a day calories don’t count, carbs are crud

[@peggykey5570]

Would like a video on clean eating

[@sallykalya9023]

Recipe for the protein pancakes please

[@lorettamiller4536]

Is it ok to drink Cucumber water while I'm fasting?

[@CharleseAllen-ps9il]

That muffin is called a Hot Cross Bun ☺, love from England ❤ Thanks for your video

[@rachanalantin2107]

Hi lacey, your meal plan looks simple and nutritiously delicious. I struggle with consistency and eating the meal that I prep!

[@suzieaslanyan4836]

Could you please share your protein pancake recipe

[@Shawnie_Jay]

This is exactly how I eat! Love the video.

[@aventurasdejohannaydaniel3993]

What’s brand is the bagel? What protein pancakes mix do you recommend?

[@HM-cn5sz]

Hi .. In a week, how often to do you do IF? I personally use 16:8.. but we do this on Saturdays to Tuesdays.. then I dont do IF on Wednesdays to Fridays. I just do my best and eat less (cal deficit) on Wed to Fri. Will that be ok? Or should I do IF the entire week? Month?

[@TheReneepruitt]

What is the protein pancakes? I liked for a recipe

[@stacykelliher3388]

I Love your break-fast sandwich 🥪!!!!

[@janacathey1065]

I NEED that coffee mug! Where is it from?!

[@rosalindachristensen1533]

Lacey, I am trying to start intermittent fasting to help with my type 2 Diabetes. Do you have suggestions on a better eating program?

[@kiara-ut6ui]

we have to includes Honey in our daily life its helps boost energy.

[@jeannetteholohan5771]

Hi Lacey , Please correct me if I'm wrong, but you eat a raisin englismuffin with butter then you make your egg sandwich or is it one or the other plus a protein shake😁

[@laceybaier_]

Its all 3, baby! :)

[@jeannetteholohan5771]

@@laceybaier_ Thank you! 👏🏼 you look amazing thank you for all the tips. I bought your cookbook it's great.

[@RoooyceTV]

Q1- Can I break my eat time? like 3hrs lunch and 3hrs in the evening? Q2- If im very hungry can I eat Apples or watermelon? Q3- When you eat, can I eat a lot? hehe thankyou

[@carolkelly3074]

Thanks for all the info! Just wondering, you say you weigh the shredded chicken for dinner meal, what weight do you use?