30 Day intermittent Fasting plan

 I consulted Chat GPT for a 30 Day Fasting plan and woo lah below is the generation of the fasting plan. When i check the below plan, i realized that i have been overeating for my 2 meals, i need to cut the calories and stick to the below plan. 

🧾 30-Day Intermittent Fasting Plan (Singapore Edition)

Structure per Day:

• Meal 1 (12:00–1:00 PM): Light break-fast, balanced to avoid sugar crash

• Meal 2 (6:00–7:30 PM): Main meal, nutrient-dense

Each week offers variety and nutrient balance. You can rotate weeks or mix and match.

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🗓️ Week 1: Gentle Start

Day	Meal 1	Meal 2
Mon	Soft-boiled eggs + kaya toast (wholemeal) + banana + teh o kosong	Steamed chicken rice + herbal soup + papaya
Tue	Greek yogurt + chia seeds + almonds + berries	Yong Tau Foo (no noodles) + brown rice + guava
Wed	Oatmeal with soy milk + peanut butter + 1 boiled egg	Grilled fish soup + rice + watermelon
Thu	Soba salad with tofu + miso soup	Thunder Tea Rice + lemon water
Fri	1 egg prata (plain) + kopi o kosong + 1 apple	Fish bee hoon soup + egg + veggies
Sat	Smoothie: banana + spinach + almond milk	Economy rice: steamed fish + greens + tofu
Sun	Wholemeal sandwich (egg mayo) + barley water	Nasi padang: grilled chicken + sayur lodeh (light)

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🗓️ Week 2: Building Variety

Day	Meal 1	Meal 2
Mon	Chee cheong fun + egg + unsweetened soy milk	Chap chye + grilled tofu + brown rice
Tue	2 siew mai + boiled egg + Chinese tea	Pho with beef or tofu + lime water
Wed	Boiled sweet potato + egg + green tea	Chicken porridge + century egg + stir-fried kai lan
Thu	Greek yogurt + oats + pumpkin seeds	Baked salmon + soba noodles + salad
Fri	Toast + avocado + teh o kosong	Mee soto (no begedil) + boiled egg
Sat	Thunder Tea Rice (no peanuts if sensitive)	Steamed fish + rice + spinach with garlic
Sun	Smoothie bowl (berries + granola + yogurt)	Fish head curry (non-fatty part) + ½ rice

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🗓️ Week 3: Light and Energizing

Day	Meal 1	Meal 2
Mon	Boiled egg + 1 banana + kopi kosong	Mixed rice: tofu, long beans, grilled chicken
Tue	Miso soup + tofu cubes + seaweed + brown rice	Sushi bowl: sashimi + edamame + rice
Wed	Peanut butter toast + egg + green tea	Herbal soup + tofu + rice + pumpkin
Thu	Chicken wrap (wholegrain) + barley	Hainanese pork chop (grilled) + greens
Fri	Bee hoon (light) + egg + bok choy	Lontong (½ portion rice cake) + tau kwa
Sat	Hard boiled egg + peanut porridge (unsweetened)	Steamed dumplings (xiao long bao) + veggies
Sun	Teh c kosong + 1 slice French toast (no syrup)	Thai basil chicken + brown rice

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🗓️ Week 4: Stabilize and Refine

Day	Meal 1	Meal 2
Mon	Spinach omelette + wholemeal toast	Korean bibimbap (less sauce) + tea
Tue	Teochew porridge (1 bowl + egg + pickles + tofu)	Soba with grilled mackerel + salad
Wed	Chicken salad wrap + green tea	Bak kut teh (clear broth) + rice + youtiao (½ pc)
Thu	Smoothie + almonds	Stir-fried tofu + veggies + brown rice
Fri	Wholemeal sandwich (chicken) + teh o kosong	Vietnamese rice paper rolls + mango
Sat	Kaya toast + half-boiled eggs + kopi kosong	Claypot rice (½ portion) + watercress soup
Sun	Greek yogurt + berries + flaxseed	Grilled seafood + corn + veggie soup

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✅ Weekly Focus Rotation:

Week	Focus
Week 1	Easy digestion & blood sugar control
Week 2	More variety, anti-fatigue meals
Week 3	Higher fiber & micronutrient focus
Week 4	Stabilize metabolism, lean protein emphasis

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💡 Tips to Stay Safe During IF:

• Hydrate during fasting: warm water, lemon water, salt water, or herbal tea.

• Add electrolytes (e.g., a pinch of salt, magnesium if needed).

• Avoid very sugary drinks like kopi/teh with condensed milk.

• Sit down when eating your first meal to avoid postural dizziness.