7-Day Intermittent Fasting Kosher Meal Plan Outline

 Introduction

• Brief explanation of intermittent fasting (IF)

• Common fasting schedules (16:8, 14:10, 18:6)

• Who this plan is ideal for

• General calorie guidance (customizable range)

• Hydration and electrolyte reminder

• Important note about consulting a healthcare provider

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How This Plan Works

🕒 Fasting Window

• Example: 16-hour fast (8 PM – 12 PM next day)

• What’s allowed during fasting:

  • Water

  • Black coffee

  • Unsweetened tea

  • Electrolytes (optional)

🍽 Eating Window

• Example: 12 PM – 8 PM

• Structure:

  • Meal 1 (Break-Fast / Lunch)

  • Optional Snack

  • Meal 2 (Dinner)

  • Optional light protein snack (if needed)

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Here is a structured, practical outline for a 7-Day Intermittent Fasting Kosher Meal Plan that follows strict Kashrut, avoids pork, mushrooms, shrimp, and shellfish, and keeps meat and dairy completely separate.

This outline assumes a 16:8 fasting schedule (16 hours fasting, 8-hour eating window), but it can easily be adjusted to 14:10 or 18:6.

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🕒 7-Day Intermittent Fasting Kosher Meal Plan Outline

Eating Window Example: 12:00 PM – 8:00 PM
Structure Each Day:

• 🥗 Meal 1 (Break Fast – Light but nourishing)

• 🍽 Meal 2 (Main Meal)

• 🥜 Optional Snack (within eating window)

All ingredients should be certified kosher, and meat/dairy must use separate cookware and utensils.

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🗓 Day 1 – Dairy (Milchig)

Meal 1:

• Greek yogurt parfait (kosher-certified)

• Chia seeds

• Blueberries & raspberries

• Raw almonds

Meal 2:

• Baked salmon

• Roasted asparagus

• Quinoa with olive oil & herbs

Snack (optional):

• Cottage cheese with sliced cucumber

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🗓 Day 2 – Meat (Fleishig)

Meal 1:

• Grilled chicken breast

• Mixed greens salad (olive oil & lemon dressing)

• Avocado slices

Meal 2:

• Slow-cooked beef stew (carrots, celery, potatoes)

• Steamed green beans

Snack:

• Handful of walnuts or pecans

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🗓 Day 3 – Pareve (Neutral)

Meal 1:

• Lentil salad with chopped vegetables

• Tahini dressing

Meal 2:

• Baked cod

• Brown rice

• Roasted zucchini & peppers

Snack:

• Apple slices with almond butter

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🗓 Day 4 – Dairy (Milchig)

Meal 1:

• Vegetable omelet (spinach, onions, peppers)

• Side salad

Meal 2:

• Baked eggplant with marinara

• Ricotta & mozzarella (kosher-certified)

• Side of steamed broccoli

Snack:

• Plain kefir or yogurt

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🗓 Day 5 – Meat (Fleishig)

Meal 1:

• Turkey lettuce wraps

• Tomato & cucumber salad

Meal 2:

• Grilled ribeye steak

• Roasted Brussels sprouts

• Sweet potato wedges

Snack:

• Roasted chickpeas

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🗓 Day 6 – Pareve (Fish-Based)

Meal 1:

• Tilapia salad (with olive oil & lemon)

• Whole grain kosher-certified crackers

Meal 2:

• Baked halibut

• Quinoa pilaf

• Steamed carrots

Snack:

• Mixed berries

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🗓 Day 7 – Meat (Fleishig)

Meal 1:

• Chicken soup (clear broth, vegetables)

• Side salad

Meal 2:

• Baked turkey meatballs

• Spaghetti squash

• Roasted cauliflower

Snack:

• Handful of almonds

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🔒 Kashrut Compliance Notes

✔ No mixing meat and dairy in the same meal
✔ Fish is not served with meat in the same course
✔ Only kosher-certified dairy, meat, fish, and packaged foods
✔ No pork, mushrooms, shrimp, shellfish. 
✔ Separate utensils, cookware, and dishware for meat and dairy

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 Meal Prep Strategy

• Sunday batch prep suggestions

• Protein prep ideas

• Chop-and-store vegetables

• Make-ahead snacks

• Storage tips

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Customization Options

• How to adjust calories up or down

• Vegetarian modifications

• Higher-carb workout days

• Low-carb option

• Budget-friendly swaps

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Frequently Asked Questions

• Can I drink coffee during fasting?

• What breaks a fast?

• Can I exercise while fasting?

• What if I get hungry?

• How long should I follow this plan?

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 Conclusion

• Encouragement

• Reminder: Consistency > perfection

• Focus on sustainability

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