7 day Intermittent fasting plan

 As i have fainted before, i ask Chat GPT to formulate a 7 Day fasting meal plan for my reference with local Singapore pool. Below are the 7 days plan. 

✅ 7-Day Intermittent Fasting Meal Plan

For: Male, 1.63m, 53kg (Maintain energy, lean muscle, and avoid hypoglycemia)
Fasting Style: 16:8 (e.g., eat from 12:00 PM to 8:00 PM)

Each day includes:

• Meal 1 (12:00 PM): Light break-fast meal

• Meal 2 (6:00–7:30 PM): Balanced main meal

All foods are local/Singapore-friendly and balanced for blood sugar and satiety.

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🗓️ Day 1

Meal 1:

• 2 soft-boiled eggs

• 1 slice wholemeal kaya butter toast (light kaya)

• 1 unsweetened teh o kosong

• 1 banana

Meal 2:

• Grilled chicken rice (steamed chicken, brown rice, cucumber)

• Soup: Herbal or miso soup

• Fruit: A few slices of papaya

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🗓️ Day 2

Meal 1:

• Greek yogurt (plain) with chia seeds and berries

• Handful of almonds

• Warm water or lemon tea

Meal 2:

• Yong Tau Foo (no noodles, clear soup base): 7 items (tofu, greens, tau kwa, etc.)

• ½ bowl brown rice

• 1 slice watermelon

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🗓️ Day 3

Meal 1:

• 1 slice low-carb wholegrain toast

• 1 boiled egg

• Avocado slices (or 1 tsp peanut butter)

• Hot green tea

Meal 2:

• Thunder Tea Rice (lei cha) with brown rice

• Add extra tau kwa or boiled egg

• Unsweetened barley drink

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🗓️ Day 4

Meal 1:

• 1 bowl oats with soy milk, nuts, and flax seeds

• 1 hard-boiled egg

• Herbal tea

Meal 2:

• Fish soup (sliced fish, vegetables, tofu)

• ½ bowl rice or bee hoon

• Optional: Add 1 egg

• Fruit: Guava slices with plum powder (light)

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🗓️ Day 5

Meal 1:

• Small smoothie: banana + spinach + peanut butter + almond milk

• Handful of cashews or 1 boiled egg

Meal 2:

• Nasi Padang: Brown rice + grilled chicken + long beans + tempeh (minimal gravy)

• Water or lime juice (no sugar)

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🗓️ Day 6

Meal 1:

• Miso soup with tofu, spinach, and seaweed

• 1 boiled egg or onsen egg

• A few rice crackers

Meal 2:

• Soba noodles with grilled salmon, cucumber, and edamame

• Green tea

• Fruit: Orange slices

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🗓️ Day 7

Meal 1:

• 2 steamed siew mai

• 1 boiled egg

• Unsweetened soy milk

• A few slices of apple

Meal 2:

• Economy rice (brown rice): 1 steamed fish, 1 stir-fried greens, 1 egg

• Herbal soup

• Warm water

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⚖️ Daily Nutrition Target (Estimate for Maintenance)

Nutrient	Target (Approx.)
Calories	1,800–2,000 kcal
Protein	80–100g/day
Carbs	150–200g/day
Fats	60–80g/day
Fiber	25–30g/day