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Best Intermittent Fasting Meal Plan PDF

Do you wish you knew how to use Intermittent Fasting to your best advantage?

If your answer is yes, then you've come to the right place!

To access the meal plan now CLICK HERE It's free!

I used to have it in a PDF ebook but decided to create a post to replace it for easy edits.

If you want to know what to expect, keep reading...

I've Got What You Need

My name is Linda Edwards and I lost 40 pounds with intermittent fasting.  Until I joined a local ‘Fat Center’ that I paid $1600 for, I never even heard of intermittent fasting, let alone that it’s healthy to skip breakfast!

I’ve learned a lot from that ‘Fat Center’ and with a lot more research and implementation, I put together a PDF eBook to share.  My hope is to help others lose weight and do it the healthy way, just like I did.  Not only will you lose weight fast, but this plan will train your mind and body to live a healthy lifestyle and, therefore, keep the weight off.

Lucky for you, you don’t have to dish out $1600 like I did. I’m going to share the best intermittent fasting for weight loss meal plan with you for free!

There's no challenge you have to participate in, it's not a sales funnel to get you to buy something, it's just simply free. Why, you may ask? Because I don’t believe anyone should have to pay an arm and a leg to live a healthy lifestyle.




Benefits Of Intermittent Fasting

To make things simple, here is a YouTube video that explains what Intermittent fasting does for your body.   You will be amazed!

10 Most Common Questions Asked About Intermittent Fasting

  • How often should I fast? Everyday? Once, twice, or three times a week?
  • How many hours should I fast?
  • What should I eat?
  • How often should I eat during the non-fasting hours?
  • How long should I be on the Intermittent fasting diet?
  • How will I feel?
  • Once I reach my goal weight, how do I maintain it?
  • Can I have coffee?
  • Can I exercise?
  • Should I see my doctor first before going on Intermittent Fasting?

I answer all these questions in my post Intermittent Fasting For Weight Loss Plan.

This plan includes 3 stages.  One of them is the Intermittent Fasting Stage. This is the stage where you will lose weight on, and you will lose it quickly.  

Whether you have 100 pounds to lose or have plateaued, and need a jump start, this is the plan for you.  In this plan, you will cycle through the first two stages until you reach your goal weight. 

You will get a list of foods you can eat.  I will instruct you how much to eat and how often. 

You will be eating all-natural, anti-inflammatory foods you get from your local grocery store with no supplements to continue to have to buy.

I DO NOT sell or offer any supplements, shakes or weight loss products, other than this eBook.

In this post, I will tell you how long to be on the Intermittent fasting diet and when to stop. 

I will show you what to do in the interim, and when to start again.  All with the idea of using Intermittent Fasting to your best benefit, health, and making it work for you.

Included is a food journal with an exact schedule of your daily routine for 2 of the 3 stages.  This will help you stay on track and keep you motivated.

I will show you what supplements I used that helped me through each Intermittent Fasting stage cycle.  These are all-natural, potent supplements and are only used during this stage.  I do not recommend them in any other stage.

You may experience detoxing symptoms in your first Intermittent Fasting Stage especially during the first 10 days.  These can be headaches, or you may have flu like symptoms.  This usually, will only last a few days.

And Yes, You must see your doctor first before going on any diet.

BTW - You can still have coffee. YAY! 

What to expect from this plan

You’ll not only get the best intermittent fasting meal plan from the post, you’ll also get a plan for a whole healthy lifestyle change. These are the benefits you can expect:

  • You will lose weight quickly.
  • You will have a lot of energy.
  • Your metabolism will increase exponentially.
  • Your appetite will be drastically reduced.
  • This plan will naturally train your mind and body to live a healthy lifestyle. You can’t live a healthy lifestyle if you don’t know how. You will automatically learn this as you go through the stages.
  • This is not an exercise dependent weight loss plan. You will not be exercising while you lose the weight, which is during the Intermittent Fasting Stage.
  • This plan will work for any age unlike a lot of weight loss plans out there, BUT, it is not for children or pregnant and nursing mothers. You MUST consult your physician before going on any diet. Please see my Disclaimer prior to implementing the plan..
  • This is a step by step plan that is easy to follow. I’ve tried almost every diet out there and this is the one that worked for me, finally!


Burn The Fat And Keep It Off : An all natural, 3-stage, weigh loss plan, that works.


"I was amazed at how quickly the pounds were dropping. After about 1 week my hiatal symptoms disappeared."

"Hi, I’m Charlene. I am a very active person but struggled with my weight. It didn’t all come at once, it rarely does.  For the most part I eat pretty healthy.  My diet consists of whole foods, most of what I grow or raise on my farm.  What I don’t grow on my farm I try to buy from local farmers.

The problem is not exercising or not eating the right foods.  It was the wrong proportions and the amount of food I was consuming.

I had pain almost all the time because of arthritis. I always woke up in pain.  Sleeping was also a major problem.  I would wake up several times a night because of the pain. My son asked me once if I sleep at all.  As a result I was always tired.

My energy level was a concern.  I also have a hiatal hernia which caused heartburn and constant acid reflux.  The acid reflux really concerned me because I’ve heard that it could lead to cancer.

Linda encouraged me to join her Burn the Fat and Keep it Off weight loss program.  I wasn’t sure I was ready for it but I decided to support her since she really wanted me to do it.  If I got results then that would be a bonus. I told myself if it didn’t work then nothing was lost in trying.

I was amazed at how quickly the pounds were dropping. After about 1 week my hiatal symptoms disappeared.  I dared to drink coffee and spicy foods again (2 loves of my life haha).  Still no symptoms.  Imagine living with constant acid reflux and then having it go away. 

 After about 2 weeks my arthritis pains were gone.  I didn’t wake up at night because of numb hands and arms. I woke up in the morning more refreshed.  I’m actually sleeping. Wow what a concept. I lost 18 lbs. In 40 days. How awesome is that!!!

It’s fun to put clothes on again. My energy level is up again. I can wrangle my goats and llamas again without feeling like I’m going to die.

I highly recommend this diet. It really works FAST!!!!!

Charlene IT Tech

6 years ago, I was told that I was pre-diabetic and needed to lose weight. For 2 years I kinda didn't take my doctor seriously about it. One day she suggested I get surgery to help me lose weight. That scared me. This is when I decided to lose weight with the diabetic diet. It took me 2 years to lose almost 40 pounds. I felt I had hit a plateau and became discouraged. During the last 6 months, I had gained 20 pounds of it back. My sister Linda, who had lost weight on "Burn the Fat" encouraged me to try her diet. That is where my journey with the "Burn the Fat" weight loss started. At first I was skeptical about this diet, that you could lose weight in such a short time. After all it took me at least 2 years to lose 30 pounds. It only took me 40 days on Burn the Fat to lose 17.2. Wow!!! I am so hopeful I will reach my goal on the next phase of this weight loss plan. I encourage anyone who needs to lose weight to give this diet a try. What can you lose, but unwanted pounds. Right???

Beth - Homemaker

Burn The Fat And Keep It Off : An all natural, 3-stage, weigh loss plan, that works.

My name is Nicole. I have struggled with my weight all of my life. After getting married I gained nearly 60 pounds. At 29 it was a lot harder to lose the weight then it was at 18. I tried many things with little to no results.

My friend Linda posted her Burn The Fat And Keep It Off weight loss e-course and I jumped at the opportunity to try it out. In 40 days I lost a total of 23 pounds and many inches off my body. I went from barely fitting into my size 13 jeans, which included my jelly rolls hanging out of the top, to needing a belt to keep them on. It was incredible.

It was also so reassuring stepping on the scale and seeing the pounds just melting off. The first part of the diet was I think the easiest for me. I had no trouble sticking to it and not cheating.

Most of all I learned a little self control and a great new way of eating healthier. It was a great start to my healthy eating lifestyle change. I learned to not give up after falling off the wagon and having that cookie. I learned to not feel guilty for falling but just get back up and do better next meal. I learned to not consider it cheating but rather consider it a treat for doing so good. I would definitely recommend this plan to others looking to lose a little extra weight or as a sort of detoxifying start to a healthy lifestyle change.

I realized that I need to love myself more and start treating myself better starting with the foods I put in my body. After all my body loves me and takes care of me. It's about time I start returning the favor.

Nicole - Instructor

You know what else you get?


"Thank you all for the support, it's great to have this group."


You are not alone in this.  You will be able to join our Facebook Support Group.  

Members post recipes, sharing low calorie healthy products they've found, pictures of their meals and just encouraging one another. 

The following are some examples of what they are posting in our group.

"Love the diet!!!"

"Hi everyone!!!  Since it's so cold today, I decided to wear a sweater and jeans.  I was so happy that they fit so much better than last winter.  I had to share the joy I experienced with the results I have had so far.   Love the diet!!!  Quick results keep me motivated. :-)"

- Beth  (during first Intermittent Fasting cycle)


"162 yesterday, 160.4 this morning! 3 pounds in two days.   Crazy!"

- Colette

"My cholesterol went down!"

"Just seen my Cardiologist this morning ..of course it's a good result of my blood cholesterol went down! For more than 3 months on this program it gives me a good result , and I will continue it and sharing to all our friends.."

- Edna

"My energy level is up and my weight is staying down..."

"Another update on lifestyle stage. I am still doing and feeling great! My energy level is up and my weight is staying down. Praise the Lord!

I love to cook and bake specially desserts. I've learned to make low carb brownies, cookies and my all time favorite cheesecake!! With all the natural sweeteners and flours that are healthy for you its really not a sacrifice to eat healthy. It's all a learning process.

One thing for sure the 2 IF stages I was on really helped boost my metabolism. It was like someone just hit the reset button on me haha.

The first week or 2 of the IF stage is tough but knowing it won't be forever should help. Anything worth achieving requires hard work. In the end the reward is worth it.

Keep at it, you're worth it.

- Charlene  (In Lifestyle Stage)

Pictures we post

What You'll Get...

Here is what's inside the post

  • Chapter One    INTRODUCTION - I tell a little about myself and what I can do for you to help you lose weight.
  • Chapter Two   HOW TO PREPARE - I list the items you will need.   The supplements to gather prior to starting on this diet and how to prepare your mind and body for Intermittent Fasting.
  • Chapter Three   FEASTING DAY - I give you instructions on what to eat the day before you start Intermittent Fasting.   
  • Chapter Four   INTERMITTENT FASTING STAGE - I give you precise instructions on how to implement Intermittent Fasting to fully benefit your whole system.  What to eat, when to eat it, when to stop the cycle and when to restart.
  • book
    Chapter Five   MAINTENANCE STAGE -  I give you instructions on how to maintain your weight that you lost during Intermittent Fasting Stage.  This Stage is very important and must not be skipped.
  • Chapter Six   LIFESTYLE STAGE - I will show you how to maintain your weight for the rest of your life.  By this time you have done an overhaul of your health and are trained to live that healthy lifestyle.   This is also very detailed and is a totally different way of eating then the other two stages.
  • INTERMITTENT FASTING STAGE ROUTINE AND FOOD JOURNAL - This will help you keep track of your meals and schedule.  It is very specific and will keep you motivated.
  • FOOD LISTS - A list of foods you can eat and to take shopping with you to make things easy.
  • MAINTENANCE STAGE WEEKLY FOOD AND EXERCISE JOURNAL -  This is a weekly journal to keep track of your food and exercise.  

Before & After - 3 Sisters

After my two sisters, Charlene and Beth, saw my progress and how much weight I lost with this plan, they joined in.   They did amazing!   



In the 'before' picture I'm wearing the white shirt and capris, Charlene is wearing the jeans and striped shirt, and Beth in the grey blouse.

I think you can tell who's who in the 'after' picture.  My sister Beth likes wearing loose clothing so it kind of hard to tell the difference . Below are pictures of her face.  What a difference, indeed.  For all three of us!



If you want to change your life and start putting Intermittent Fasting to work for you too,  then I urge you access this weight loss plan now.   



You'll be so glad you did!

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