7-day menu for plan 18/6 — balance between simplicity and efficiency

The 18/6 intermittent fasting involves a 6-hour eating window (e.g. 13:00 — 19:00) in which 2 more hearty meals are usually eaten.

This menu gives you energy, satiety and essential nutrients for long-term results.

Day 1
🍽 Table 1 (13:00):Spreads with hummus, boiled eggs and avocado + lettuce with tomatoes
🍽 Table 2 (18:30):Beef stew with bell pepper, mushrooms and brown rice
Calories:~2,000 kcal | Proteins:105g | Fibers:30g

Day 2
🍽 Table 1:Greek salad with feta cheese, olives, quinoa and boiled egg
🍽 Table 2:Baked salmon with vegetables and sweet potatoes + Greek yogurt
Calories:~2,100 kcal | Proteins:110g | Fibers:28g

Day 3
🍽 Table 1:Smoothie with vegetable milk, spinach, banana, almond butter + 1 egg
🍽 Table 2:Lentil stew with vegetables and red cabbage salad
Calories:~1,900 kcal | Proteins:95g | Fibers:35g

Day 4
🍽 Table 1:Omelet with 3 eggs, spinach, goat cheese + wholemeal bread
🍽 Table 2:Turkey steak, sautéed broccoli and baked carrots + avocado
Calories:~2,000 kcal | Proteins:105g | Fibers:32g

Day 5
🍽 Table 1:Chickpea dish with vegetables and garlic + cucumber salad
🍽 Table 2:Lightly roasted cod with polenta and mujdei + arugula with lemon
Calories:~2,100 kcal | Proteins:100 g | Fibers:29g

Day 6
🍽 Table 1:Poached egg, lean cheese, salad mix, whole grain bread
🍽 Table 2:Vegetable burger (lentil) with baked potato and vegetables pulled to the pan
Calories:~1,850 kcal | Proteins:90g | Fibers:31g

Day 7
🍽 Table 1:Yogurt with oats, nuts and blueberries
🍽 Table 2:Grilled chicken breast with quinoa and baked vegetables + 1 square dark chocolate
Calories:~2,000 kcal | Proteins:105g | Fibers:27g

📌 The menu is flexible and can be adapted according to activity level, goals and food preferences.The ideal is to include complete proteins, fiber, good fats and as unprocessed foods as possible.

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