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The 16:8 Plan

Intermittent Fasting

Menu

Eggs Spinach

Scrambled eggs with fresh spinach, 15g protein, 10 min prep

$8

A quick, nutritious start packed with protein and greens.

Avocado Salmon

Creamy avocado paired with grilled salmon, rich in omega-3

$12
Chicken Sweet

Grilled chicken with roasted sweet potato, balanced macros

$10
Quinoa Bowl
$9

Protein-packed quinoa with veggies, ready in 10 minutes

Tofu Stir

Sautéed tofu with mixed greens, light and filling meal

$8
$11
Berry Yogurt

Greek yogurt topped with fresh berries, simple and sweet

A vibrant plate featuring eggs with spinach, avocado salmon, and chicken with sweet potato arranged invitingly on a wooden table.
A vibrant plate featuring eggs with spinach, avocado salmon, and chicken with sweet potato arranged invitingly on a wooden table.

Quick FAQs

How much salt water?

500ml salted water reduces hunger by about 80%.

When to take magnesium?

Take magnesium in the evening to support relaxation and absorption.

What potassium foods help?

Foods like spinach, avocados, and bananas are great potassium sources to include.

Any hunger crusher drinks?

Yes, special drinks help curb hunger during protocol days.

Where to find pharmacy list?

Check the printable cheat sheet for the France pharmacy list.

What do green and orange cards mean?

Green cards are emergency tips; orange highlights warn about important cautions.

Track Progress

Print your 30-day weight and energy tracker.

A clean, interactive calendar-style tracker showing weekly weight, energy, and sleep data with green and orange highlights.
A clean, interactive calendar-style tracker showing weekly weight, energy, and sleep data with green and orange highlights.
Week 1

-2kg milestone reached

Before and after photos side by side illustrating progress after week 2 energy breakthrough.
Before and after photos side by side illustrating progress after week 2 energy breakthrough.
Week 2

Energy breakthrough moment

Printable PDF preview of the full 30-day tracker with color-coded success and caution markers.
Printable PDF preview of the full 30-day tracker with color-coded success and caution markers.
Close-up of the interactive calendar showing orange caution days and green success days.
Close-up of the interactive calendar showing orange caution days and green success days.
Week 3

-5kg milestone hit

Week 4

Final review and reflection

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A vibrant red warning card showing a spilled sugar bowl with a clock indicating a 3-hour crash.
A vibrant red warning card showing a spilled sugar bowl with a clock indicating a 3-hour crash.

Sugar crash

Sleep Multiplies

Boost fat loss by syncing sleep and fasting routines.

A cozy bedroom scene with soft lighting highlighting a clock showing 10pm and a bedside table with magnesium supplements.
A cozy bedroom scene with soft lighting highlighting a clock showing 10pm and a bedside table with magnesium supplements.
10pm-6am Protocol

Sleep during these hours to maximize fat loss benefits.

Magnesium Timing

Take magnesium before bed to enhance sleep quality.

Dinner Cutoff

Finish eating by 7pm to support fasting and fat loss.

clear glass jar with white liquid
clear glass jar with white liquid

🔢 Calorie Counter

Your Guide to Everyday Foods and Their Energy Values

Knowledge is power — especially when it comes to nutrition.
Understanding the calorie content of everyday foods helps you adapt recipes, portion mindfully, and stay in control of your health goals.

Whether you’re following your “CALS AND UNDER” meal plan or simply making balanced choices, this calorie counter gives you a clear picture of what fuels your body.

🍞 Grains, Bread & Starches

FoodPortionCaloriesWholegrain bread1 slice (40g)90White rice, cooked½ cup (100g)130Brown rice, cooked½ cup (100g)110Quinoa, cooked½ cup (100g)120Oats½ cup (40g)150Pasta, cooked1 cup (150g)190Potato, boiled1 medium (150g)130Sweet potato, baked1 medium (150g)160

🥩 Proteins (Meat, Fish & Alternatives)

FoodPortionCaloriesChicken breast, grilled100g165Salmon, baked100g200Tuna, canned in water100g110Lean beef100g220Pork tenderloin100g190Eggs1 large70Tofu100g80Lentils, cooked½ cup (100g)115Chickpeas, cooked½ cup (100g)130Greek yogurt (plain, 2%)100g60

🥗 Vegetables & Legumes

FoodPortionCaloriesSpinach1 cup (30g)10Broccoli1 cup (90g)30Carrots1 medium25Bell pepper1 medium35Tomatoes1 medium22Zucchini1 medium30Onion1 medium40Mixed salad greens1 cup10

💡 Tip: Non-starchy vegetables are so low in calories you can enjoy generous portions — especially raw or lightly steamed.

🍎 Fruits

FoodPortionCaloriesApple1 medium95Banana1 medium105Orange1 medium60Berries (mixed)1 cup (120g)70Grapes1 cup (150g)100Mango½ cup (100g)65Kiwi1 fruit45Watermelon1 cup (150g)45

🧀 Dairy & Alternatives

FoodPortionCaloriesMilk (semi-skimmed)1 cup (240ml)100Almond milk (unsweetened)1 cup (240ml)30Yogurt (plain, low-fat)1 cup (245g)150Cheese (hard, e.g., cheddar)30g120Cottage cheese (low-fat)100g80

🥑 Fats, Oils & Nuts

FoodPortionCaloriesOlive oil1 tbsp120Butter1 tbsp100Avocado½ fruit (100g)160Almonds10 nuts70Walnuts10 halves90Chia seeds1 tbsp60Peanut butter1 tbsp90

💡 Tip: Fats are calorie-dense but vital for health. A teaspoon often goes further than you think!

🍫 Extras & Treats

FoodPortionCaloriesDark chocolate (70%)2 squares100Biscuit1 small60Ice cream½ cup (100g)130Honey1 tsp20Jam1 tbsp50Wine (red/white)1 glass (150ml)120Coffee with milk1 cup40

🌿 How to Use This List

  1. Adjust your recipes: replace high-calorie ingredients with lighter alternatives.

  2. Balance your day: combine low- and medium-calorie foods for variety.

  3. Stay flexible: use this guide as support, not restriction — real balance includes pleasure.

“Awareness brings freedom — not rules, but understanding.”

Contact

Email

Téléphone

healthyyyyplus@gmail.com

+33 612379219