Intermittent Fasting Meal Plan | What I Eat As A Nutritionist [2022]

✨UPDATED 21 DAY INTERMITTENT FASTING PROGRAM👇🏻

WHAT I EAT as a Nutritionist with Intermittent Fasting!
Today I’m sharing exactly what I eat in a day with Intermittent Fasting in order to maximize for fat burning, help with my body recomposition goals and keep bloating down. These are meals taken directly from my newly updated 21 Day Intermittent Fasting Program!

☕️Keto Coffee Video:

Keto Coffee Ingredients:
(makes 1 serving)
-12-16 oz. brewed coffee
-1 Tbsp. Butter
-1-2 tsp. Coconut oil

Blueberry Hemp Smoothie Ingredients:
(makes 1 serving)
-8-12 oz. unsweetened coconut milk (homemade or from a carton)
-1 serving vanilla protein powder OR 1 cup full-fat, unsweetened greek yogurt (or half of both!)
-1/4 cup frozen blueberries
-2 Tbsp. coconut butter
-1 Tbsp. hemp seeds
-1 Tbsp. chia seeds

Scrambled Eggs + Greens Ingredients:
(makes 1 serving)
-3 eggs
-1 cup arugula or spinach
-1 tsp. butter or coconut oil
-sea salt
-1/2 avocado
-optional salsa or hot sauce
-optional 1 oz. cheese of choice (preferably grass-fed)

Pumpkin Chili Goodness Ingredients:
(makes 3-4 servings)
-1 pound ground meat of choice (OR 16 oz. chopped tempeh for a plant-based swap)
-13.5 oz. can pumpkin puree
-13.5 oz. can diced tomatoes
-13.5 oz. can kidney beans, drained
-1/2 yellow onion, diced
-4 cloves garlic, diced
-1 bell pepper, diced
-1 jalapeño, diced
-1 tsp. olive or coconut oil
-1 Tbsp. chili powder
-1 tsp. cumin
-1/2 tsp. coriander
-1/2 tsp. salt
-cilantro for topping

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Disclaimer: This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a nutritionist-client relationship between Autumn Bates and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis and recommendation. Always seek the advice of a physician, Nutritionist or other qualified health provider with any questions you may have regarding a medical condition. Autumn Elle Nutrition Inc. is not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.

[brittanycerbone]

I did keto back in 2021 and dropped 50 lbs in just 4 months. I managed to maintain this weight loss for a full year now. I ended up taking a break at the beginning of this year and really felt the difference negatively for my mental and gut health. I'm back on the wagon this week to help get ready for summer and will probably stick with it forever as I do feel i am very carb sensitive. Thank you for all the great info from a credible source. So much of your info shared aligns with my thought processes and I just love it!

[ehtqueenofclean]

Im new to keto and i 16 hour fast..ive lost 10 lbs in 5 weeks..i started getting headaches that i no and are familiar to me as dehydration headaches..so i was drinking tons of water and it didnt help till i realized i needed electrolytes...ok problem solved..then i was getting lightheaded while working out or just bending over and felt like i was gonna pass out..learned from u that i needed salt in my diet and that worked..thank u so much for sharing your knowledge with us!!I discovered your videos and have binge watched till i got up to date..KEEP SHARING

[elizabethgracefashion]

Hey Autumn, can you make a video about intermittent fasting for women specifically how we should be eating in different phases of our cycle? I’ve heard a range of different opinions on whether intermittent fasting is healthy for women or not. Thanks!!! Love your videos

[amandaditirro]

I've recently found your channel and I'm loving it! Our son was recently diagnosed with epilepsy and adhd so I'm on a journey to lower our sugar and become a healthy family with toddlers 😂. I've been so overwhelmed and your videos have helped to feel like there's hope and I can do this. Thank you!!!

[erine]

Autumn, you’re absolutely lovely. Your bubbly attitude and passion are contagious. I also appreciate your transparency. However, I am not able to fully commit to everything you suggest. First, my husband was laid off in February and though he has a job he really loves now, our budget has decreased quite a bit. Worth it because he’s happy. I am a homeschool mom, so he is out only source of income. That being said, I have managed to afford your vanilla protein powder, but not your entire program. Another factor is that you and I are drastically different women. I am peri menopausal at 48 and plummeted estrogen levels and have about 10lbs to loose. To no fault of my own, I don’t always sleep well at night. And I KNOW the importance of sound sleep. My hormones are also in a crazy place right now which can be helped with nutrition, but we cannot afford grass feed butter or grass fed beef. I have two teens at home I still feed… A LOT. I do manage to fast usually 5 days a week for 16 hours, and I love that. And I also am very conscientious about my protein intake now thanks to you 😊 I was VERY active, to the point of hurting myself by over exercising, until 2 years ago. It is a challenge now with my hormonal fluctuations. I do wish I didn’t like carbs as much as I do. Many days I am on a roll eating low carb, and then several days in a row, I do not.
Do you have any free, practical suggestions that are realistic for a woman like me? Also, I’m 5’10” and about 145 lbs. That doesn’t sound overweight, but TRUST me for my frame, it is. And I have gained the 10lbs all in the last 6 months for no “good” reason.

[timrichendollar]

It's hard to pick which video motivates me the most they're really all my favorites but this one really make sense I'm taking one week off over the holidays to start my fasting and dieting hoping to lose 80 pounds total I'll share the progress as it goes thank you

[misskalkuliert]

Hey Autumn, please do more of these videos. I'm learning so much! Looking so forward to learn more. Thank you for all the information you are providing!

[vj]

I don’t need to lose weight and I’ve been doing in emitting fasting most of my life without realizing it. I don’t eat past 8 PM and my first meal in the morning has always been 12 noon to 1 PM. I would like to give you a program a try but not for weight loss for gut benefits. I have issues with my stomach. Thanks for sharing

[falcon]

I have been intermittent fasting for almost two months. I eat low carb and keto, paleo. I stick with protein fat and fiber like you suggest, but today I had the worst headache. Like worse than I have had in quite a while. I am only eating two meals a day between 1-9pm. I usually am done with my last meal at 7 or 8. I am so hungry around 10 am but always wait. I can't figure out what I am doing wrong. I feel that I am eating until I am full and satisfied at each meal. I am getting salt in my diet in my meals, but afraid it will raise my blood pressure if I eat too much of it. I am 44 years old. I ate something today at noon because of my headache and feel so much better. I get on the scale and see no weight loss. It is very frustrating. I am eating the best I ever have and still no results. I walk or move moderately throughout the week as well. I want to give up, but know many people have had success with this so really want to stick it out. If you can give me some guidance that would be great!

[luciusverusluciusverus]

Looking forward to the 28 day challenge And thank you again for the updated 21 day intermittent fasting, recipe, and exercise guide 😀 That's why you're awesome Autumn 😊👍

[ThePrimal.Podcast]

Thanks Autumn, this is one of my favourite type of videos of yours!
Oh and I always have my Himalayan pink salt next to my meals and sprinkle liberally 😃🤓

[jenniferjackson]

Hi Autumn, I just discovered your channel and subscribed. I love this type of video, it’s so helpful to see how you make your recipes. Thank you for all your hard work.

[ashlynnkaplan]

Autumn, could you please talk about cholesterol with a high fat diet? I’ve been following your diet but my cholesterol has gone up a showing on my recent bloodwork. My doctor is concerned about how much it has grown up even though it is still in an acceptable range. I’ve noticed that coconut oil has a very high amount and it is mostly saturated fat. I would love to hear more about this!

[nicosma]

Your videos and knowledge are very helpful…. Thank you from a new subscriber!

[kimdenardo]

I love these videos and they are very helpful. a little hard to keep up with you but I just stop the video and rewind - it's an age thing I'm sure lol. I would love to know if you buy organic fruits and veggies and what kind of nut milk you use for your smoothies. Also, your take on seed oils and if you also believe they are bad for you.

[rhknight]

Brilliant video, Autumn -- thanks for making it so informative, educational and at the same time fun to watch. Fasting can and should be fun, and the results are great for most people who have the willpower to stick to it in the long run, as you do. 🙂

[joannacheang]

Hi Autumn, I would like to know if I should take salt with water if I work out at night? (Fasting period: 19:00-11:00)

[danielledoan]

I just found your channel and I love it! Maybe you have already addressed this but you mention not to use oat milk and I was just wondering why?

[suziqsnow]

Where is the k2 ingredient in thus smoothie please 💕?

[vj]

And making the pumpkin chili not be able to use ground chicken or turkey instead of beef? I don’t eat red meat. Thanks