Real Healthy Haven: 7-Day Meal Plan for Individuals Over 40 (with Fasting Options)

Designed to support muscle health, metabolism, and longevity. Includes flexible fasting strategies (16:8, 5:2).

Day 1 (Non-Fasting)

Focus: Anti-inflammatory foods + lean protein

  • Breakfast: Turmeric-Spinach Scramble (2 eggs, spinach, avocado, 1 tsp turmeric).

  • Snack: Greek yogurt + blueberries + 1 tbsp chia seeds.

  • Lunch: Grilled salmon (5 oz), quinoa, steamed broccoli, side salad (mixed greens + olive oil dressing).

  • Snack: Apple slices + 1 tbsp almond butter.

  • Dinner: Lemon-herb chicken (5 oz), roasted Brussels sprouts, wild rice.

  • Evening: Golden milk latte (almond milk + turmeric).

Day 2 (5:2 Fasting Day – 500-600 Calories)

Focus: Low-calorie, high-nutrient meals

  • Meal 1 (12 PM): Green Power Salad (3 oz grilled chicken, 2 cups kale, ¼ avocado, ½ cup cucumber, lemon-tahini dressing – 300 cal).

  • Meal 2 (6 PM): Miso-ginger broth (1 cup) + 3 oz tofu + ½ cup bok choy (200 cal).

Day 3 (Non-Fasting)

Focus: Heart-healthy fats + fiber

  • Breakfast: Overnight oats (½ cup oats, almond milk, 1 tbsp peanut butter, chia seeds).

  • Snack: Hard-boiled egg + carrot sticks.

  • Lunch: Turkey-stuffed bell pepper (ground turkey, quinoa, diced tomatoes).

  • Snack: ¼ cup mixed nuts (almonds, walnuts).

  • Dinner: Baked cod (5 oz), roasted asparagus, mashed cauliflower.

  • Evening: Chamomile tea.

Day 4 (16:8 Fasting – Eat between 12 PM–8 PM)

Focus: Time-restricted eating

  • 12 PM: Chickpea spinach curry (½ cup chickpeas, coconut milk, spinach) + ½ cup brown rice.

  • 3 PM: Celery sticks + 1 tbsp almond butter.

  • 6 PM: Grilled shrimp (5 oz), zucchini noodles, pesto sauce.

  • 8 PM: Herbal tea (ginger or peppermint).

Day 5 (Non-Fasting)

Focus: Gut health + probiotics

  • Breakfast: Smoothie (spinach, banana, almond milk, 1 scoop plant-based protein).

  • Snack: Kefir + ½ cup raspberries.

  • Lunch: Lentil soup (1.5 cups) + side of sauerkraut.

  • Snack: Dark chocolate (1 oz, 70%+ cocoa).

  • Dinner: Grass-fed beef stir-fry (5 oz beef, bell peppers, broccoli, sesame oil).

  • Evening: Kombucha.

Day 6 (5:2 Fasting Day – 500-600 Calories)

Focus: Sustained energy

  • Meal 1 (12 PM): Tuna salad (3 oz canned tuna, mixed greens, 1 tsp olive oil, lemon juice – 250 cal).

  • Meal 2 (6 PM): Roasted veggie soup (1.5 cups blended cauliflower, carrots, garlic – 250 cal).

Day 7 (Non-Fasting)

Focus: Recovery + hydration

  • Breakfast: Smoked salmon (3 oz) + whole-grain toast + sliced cucumber.

  • Snack: Cottage cheese + pineapple chunks.

  • Lunch: Grilled chicken Caesar salad (romaine, 5 oz chicken, Parmesan, light dressing).

  • Snack: Bell pepper slices + hummus.

  • Dinner: Baked turkey meatballs (5 oz), spaghetti squash marinara.

  • Evening: Magnesium-rich chamomile tea.

Fasting Tips

  1. Hydrate: Drink water with electrolytes (add a pinch of salt + lemon).

  2. Break Fasts Gently: Start with bone broth or a small protein-rich snack.

  3. Avoid Overeating: Keep post-fast meals balanced (protein + veggies first).

Grocery List Highlights

  • Proteins: Salmon, chicken, eggs, tofu, lentils.

  • Veggies: Spinach, broccoli, Brussels sprouts, zucchini.

  • Healthy Fats: Avocado, olive oil, nuts.

  • Anti-inflammatory: Turmeric, ginger, berries.

Customization Options

  • Vegetarian: Swap meat for tempeh, lentils, or chickpeas.

  • Dairy-Free: Use coconut yogurt, almond milk.

  • Low-Carb: Replace grains with cauliflower rice or shirataki noodles.

Download the Full Plan (with recipes, fasting schedules, and a printable grocery list) HERE.

Questions? Tag us @RealHealthyHaven – we’ll help you customize!

Consult your doctor before starting any fasting regimen. Adjust portions based on activity level and health goals.

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