M.U.S.T. Fit® Healthy Eating Plan with Intermittent Fasting
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
Available upon Request just email us at tony@mustfitsports.com
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.
