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The 14/10 plan is ideal for beginners. You have a 10-hour window daily (e.g. 09:00 — 19:00) in which you can eat 2-3 balanced meals. This menu provides between 1,700—2,100 kcal/day, with sufficient protein and anti-inflammatory foods.
Day 1
🥣 Breakfast (09:00):Greek yogurt, flaxseed, blueberries, overnight hydrated oats
🍽 Lunch (13:00):Baked chicken breast with brown rice and green salad with olive oil
🍽 Snack (18:30):Apple slices with almond butter
Calories:~1,950 kcal | Proteins:95g | Fibers:30g
Day 2
🥣 Breakfast:Spinach and feta cheese omelette + wholemeal bread
🍽 Lunch:Baked salmon with sweet potatoes and broccoli
🍽 Snack:Nuts and 1 tangerine
Calories:~2,000 kcal | Proteins:100 g | Fibers:28g
Day 3
🥣 Breakfast:Smoothie with banana, vegetable milk, peanut butter and spinach
🍽 Lunch:Warm salad with lentils, avocado, poached egg, baked beets
🍽 Snack:Yogurt with cinnamon
Calories:~1,850 kcal | Proteins:90g | Fibers:32g
Day 4
🥣 Breakfast:Boiled egg, hummus, tomato, cucumber, wholemeal bread
🍽 Lunch:Turkey stew with vegetables + polenta
🍽 Snack:Prunes (2—3) and 1 square of dark chocolate
Calories:~2,000 kcal | Proteins:95g | Fibers:30g
Day 5
🥣 Breakfast:Oatmeal porridge with nuts and berries
🍽 Lunch:Beef steak with natural potatoes and mixed salad
🍽 Snack:Yogurt with coconut flakes
Calories:~2,100 kcal | Proteins:105g | Fibers:29g
Day 6
🥣 Breakfast:Spreads with avocado, poached egg and hemp seeds
🍽 Lunch:Chickpea dish with tomatoes and peppers + arugula
🍽 Snack:1 banana + 5 almonds
Calories:~1,900 kcal | Proteins:92g | Fibers:31g
Day 7
🥣 Breakfast:Yogurt with oatmeal, pumpkin seeds and honey
🍽 Lunch:Grilled white fish with quinoa and red cabbage salad
🍽 Snack:Sliced apple with cinnamon
Calories:~1,950 kcal | Proteins:98g | Fibers:30g
🎯 This plan is ideal for the gentle transition to stricter protocols. It provides constant energy, good digestion and dietary flexibility.
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Yes, it is one of the most affordable forms of fasting and can be maintained in the long term without major discomfort.
Yes. On 14/10 you have enough time for breakfast, lunch and a light snack, as long as you do not overdo it with your caloric intake.
Autophagy starts slowly after 12—14 hours, so yes, you are on the right track — even if the body is still “negotiating” with the refrigerator 😄
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