M.U.S.T. Fit® Healthy Eating Plan with Intermittent Fasting

Written By Anthony McReynolds

Goal: A simple, balanced weekly meal program for beginners, built on healthy habits and intermittent fasting. Designed not for weight loss, but for better energy, digestion, and feeling fantastic.

Guidelines to Follow:

  • Fasting Window: 8:00 PM to 12:00 PM (16 hours fasting)

  • Eating Window: 12:00 PM to 8:00 PM (8 hours only)

  • During Fasting: Water, black coffee, herbal tea, or lemon water only

  • No Fried Food, No Soda, No Sugar-Rich Foods

  • No Alcohol, No Cigarettes (including e-cigarettes) for 7 days

  • Stay awake for at least 3 hours after your last meal

  • Do not drink water or liquids immediately after meals (wait 30–60 minutes to aid digestion)

DAILY PLAN MATRIX

However here is the full shopping list you could use

WEEKLY SHOPPING LIST

Proteins:

  • Chicken breast

  • Turkey breast

  • Salmon

  • Cod

  • Tuna (in water or olive oil)

  • Eggs

  • Tofu

  • Shrimp

  • Greek yogurt (unsweetened)

  • Cottage cheese

Grains & Carbs:

  • Brown rice

  • Quinoa

  • Wholegrain bread

  • Basmati rice

  • Sweet potatoes

  • Buckwheat noodles

Vegetables:

  • Broccoli

  • Spinach

  • Carrots

  • Mushrooms

  • Green beans

  • Mixed salad leaves

  • Cucumber

  • Avocado

  • Peas

Fruits:

  • Apples

  • Bananas

  • Berries (frozen or fresh)

  • Pears

  • Dates

Healthy Fats & Snacks:

  • Almond butter

  • Olive oil

  • Mixed nuts

  • Mixed seeds

  • Hummus

Pantry & Extras:

  • Chickpeas

  • Lentils

  • Herbal teas

  • Lemon

  • Wholegrain wraps

Fresh meats and fish should be purchased every other day for optimal freshness.

Final Word: This plan is about reclaiming your health through rhythm and simplicity. When you eat in a balanced way, and on time, your body responds with energy, clarity, and confidence. Stick to it for 28 days and notice the shift. As always, stay hydrated and move your body daily.

Look Good. Feel Fantastic. M.U.S.T. Fit® Power.

Anthony McReynolds

McReynolds Universal Sports Tech (M.U.S.T. Fit) is a sportswear clothing company founded in 2023 by Anthony McReynolds. The company's mission is to provide high-quality athletic sports apparel that combines advanced technology with stylish design, enabling athletes to perform at their best. M.U.S.T. Fit offers a wide range of sportswear including athletic tops, shorts, leggings, and accessories for both men and women. M.U.S.T. Fit clothing is made from high-performance fabrics that are breathable, moisture-wicking, and designed to move with the body. M.U.S.T. Fit's commitment to innovation and performance has made them a popular choice among athletes of all levels.

https://www.mustfit.co.uk
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