Intermittent Fasting for Women

Intermittent Fasting for Women is a 14-day meal plan designed for adult women who want a clearer meal structure and a practical, flexible way to incorporate intermittent fasting into their daily routine. The plan starts with a 14/10 schedule and allows an optional transition to 16/8, without treating a shorter eating window as a requirement for better results.

The menu includes 3 meals a day and is built around an approximate intake of 1,400 kcal per day. Across the 14 days, it provides an average of approximately 115 g of protein, 90 g of carbohydrates, 53 g of fat and 29 g of fibre. These values are intended as a guide, and meal times can be adjusted to suit your daily schedule while keeping the foods and portions provided for each day.

The plan takes a flexible approach to intermittent fasting and explains how to organise meals within the 14/10 and 16/8 schedules, what you can drink during the fasting period, how to weigh foods and how to adjust the eating window according to tolerance, energy levels and hunger. The transition to 16/8 is optional, and if persistent fatigue, reduced performance or unusual changes in the menstrual cycle occur, the plan recommends returning to a wider eating window and seeking individualised guidance when necessary.

The plan is available in Basic and Premium versions. Basic includes the complete 14-day menu, shopping lists for both weeks, practical guidance on how to use the plan, guidance for the optional transition from 14/10 to 16/8 and recommendations for continuing the structure after the 14 days. Premium builds on this with detailed recipes for all meals, a practical Intermittent Fasting guide and a Swap List with substitutions, quantities and equivalents, giving you more flexibility and making the plan easier to follow in everyday life.

Intermittent Fasting for Women is intended for informational and educational purposes and does not replace personalised medical advice.