Time Restricted Eating (TRE) is a dietary pattern that is associated with improved cardio-metabolic fitness and gradual weight reduction without the need for calorie counting or feelings of hunger.
The science has shown that people following a TRE pattern have benefited from improved insulin levels, improved insulin sensitivity, decreased blood pressure and lowered oxidative stress compared to those not adhering to a TRE pattern along with the added benefit of gradual weight loss (which is preferable to rapid weight loss for long term benefit) and lowered risk of certain diseases.
With TRE, you typically eat within a specified time frame each day (eg. 8 hours) and fast for the remaining hours of the day. This may look like eating your first meal of the day at 12:00pm and your last meal at 8:00pm with a protein rich snack between your two meals.
This meal plan is gluten-free and dairy-free to enhance the low inflammatory benefits, however, if you are not dairy- free, you may adjust the meal plan to add in sources of dairy (which are rich in calcium and provide a great source of protein). The meal plan contains approx. 100g protein per day on average, plus and average of approx. 105g carbohydrates per day, making this meal plan suitable for a low carb, high protein approach.
A plain black coffee or black tea (served without sweeteners or milk) may be enjoyed in the morning as this will not break your fast. Snacks are optional if you feel hungry and remember to eat until you are satisfied or no longer feel full (i.e. 80% full).
You are welcome to adjust the recipes according to your needs; i.e. if you require more protein, please increase the protein serving or if you are following a ketogenic diet approach, reduce or swap out the carbohydrate components to a low carb option and increase your fat serving size, etc.
Time Restricted Eating Meal Plan
- 7 day meal plan
- Recipes
- Shopping list