DAILY EATING SCHEDULE
These are timing guidelines (not fasting rules):
Eat all meals within an 8–10 hour daytime window. Finish your last meal 2–3 hours before bed. Only water, mineral water, or herbal tea outside the window. Black coffee or plain green tea only in the morning (optional).
21-DAY STRUCTURE: PLAN A / PLAN B MEALS
There are two nutritional structures used throughout the 21 days: Plan A and Plan B. In the appendix, you will find an easy-to-follow daily checklist outlining exactly which plan to use each day, along with space for notes, observations, and progress tracking.
PLAN A DAYS (16 of the 21 days)
Days: 1, 2, 3, 4, 5, 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19
Daily structure:
3 meals per day 2 meals: Protein + Non-Starchy Vegetables only 1 meal: Protein + Non-Starchy Vegetables + ONE Complex Carb The one complex carb meal can be ANY meal of the day (ex. breakfast, lunch, or dinner).
PLAN B DAYS (5 of the 21 days)
Days: 6, 7, 14, 20, 21
Daily structure:
3 meals per day 2 meals: Protein + Non-Starchy Vegetables + ONE Complex Carb 1 meal: Protein + Non-Starchy Vegetables only The two complex carb meals can be ANY meal of the day (ex. breakfast, lunch, or dinner).
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