Men's Intermittent Fasting Diet Plan: Detailed Menu for Weeks 9 and 10

**Day 1 of Week 9: Intermittent Fasting**

Pork bones are high in protein and easily absorb the flavors of other ingredients and seasonings, making them a common ingredient in intermittent fasting. Yam, lotus seed, and pork bone soup is a great aid for weight loss and is also a very simple dish.

**Intermittent fasting should still provide sufficient nutrition!**

Button mushrooms: Erlotinus is a rare antioxidant, and button mushrooms are rich in this ingredient, which can help the body eliminate free radicals and fight aging.

Lotus seeds: The alkaloid oxocarcinone contained in lotus seeds can effectively inhibit nasopharyngeal carcinoma, so lotus seeds have anti-cancer effects; eating lotus seeds with the heart intact can effectively clear heart fire and remove freckles.

Honey: Honey contains amylase, lipase, and invertase, making it one of the foods richest in enzymes. Enzymes are substances that help the human body digest, absorb, metabolize, and promote chemical changes.

**Stir-fried baby bok choy with mushrooms: 151 kcal**

Ingredients: 50g button mushrooms, 250g baby bok choy, a little cooking oil, a little salt

Instructions: 1. Soak button mushrooms in water until softened, trim off the tough ends, remove any impurities, and then boil in boiling water for about 5 minutes. 2. Cut baby bok choy in half, blanch in boiling water, and drain. 3. Heat some oil in a pan, add the button mushrooms and baby bok choy, stir-fry, and season with salt.

**Yam, Lotus Seed, and Pork Bone Soup**

Ingredients: 150g pork bones, 50g yam, 10g lotus seeds, a little ginger and scallion.

Instructions: 1. Peel and wash the yam, then cut it into thick slices or chunks. Soak the lotus seeds. Slice the ginger and cut the scallions into sections. 2. Bring water to a boil in a soup pot, add the blanched pork bones, ginger slices, and scallion sections. Reduce heat to medium and simmer for 30 minutes. 3. Add the yam and lotus seeds, then reduce heat to low and simmer for 1 hour, until the pork bones, yam, and lotus seeds are tender. Remove from heat, season, and serve.

**Celery and Honey Juice**

Ingredients: 150g celery, 20ml honey

Instructions: 1. Wash the celery thoroughly and cut it into small pieces. 2. Take a juicer, pour in the chopped celery, add a little honey, and pour in an appropriate amount of purified water. 3. Cover the juicer, turn on the juicer, and extract the vegetable juice; pour the juice into a clean cup.

**Day 2 of Week 9: Intermittent Fasting**

Too lazy to cook or do intermittent fasting in the sweltering summer? Tired of boiled chicken and spinach? Try a vegetable and chicken soup for dinner – a quick and easy intermittent fasting meal!

**Intermittent fasting should still provide sufficient nutrition!**

Blueberries: Blueberries can effectively lower cholesterol, prevent atherosclerosis, promote cardiovascular health, and enhance heart function, as well as prevent cancer and heart disease.

Chicken: The amino acid composition of chicken is very close to that required by the human body, and the fatty acids it contains are mostly unsaturated fatty acids, which are easily absorbed by the human body.

Shiitake mushrooms: Shiitake mushrooms are rich in amino acids, which can improve the body's immunity, lower blood pressure, lower blood lipids, lower cholesterol, and prevent diseases such as arteriosclerosis and cirrhosis.

**Fruit soup calories: 136 kcal**

Ingredients: Blueberries, mulberries, raspberries, and mint leaves (as needed)

Instructions: 1. Wash blueberries, mulberries, raspberries, and mint leaves separately and set aside. 2. Pour an appropriate amount of water into a pot and bring to a boil. Add the fruit to the pot and cook for several minutes. 3. Simmer over low heat, stirring constantly, until the soup changes color. Then turn off the heat and remove from the pot. 4. Pour into a bowl and garnish with mint leaves.

**Vegetable and Chicken Soup**

Ingredients: 150g chicken breast, 50g red bell pepper, 50g yellow bell pepper, 70g potato, cilantro and salt to taste.

Instructions: 1. Cut the prepared chicken breast into chunks; remove the seeds from the washed red and yellow bell peppers and cut them into chunks; peel and wash the potatoes and cut them into chunks. 2. Pour an appropriate amount of water into a pot, add the chicken breast, red bell peppers, yellow bell peppers, and potatoes, stir well, and cook until tender. 3. Sprinkle with salt, stir well, and garnish with cilantro leaves.

**Spinach and Mushroom Stir-fry**

Ingredients: 50g shiitake mushrooms, 250g spinach, minced ginger, cooking oil, and salt to taste.

Instructions: 1. Soak shiitake mushrooms in warm water, remove stems, wash, squeeze out excess water, and then slice into thick pieces. 2. Remove yellow leaves and roots from spinach, wash, and set aside. 3. Heat a small amount of oil in a wok, sauté minced ginger until fragrant, add shiitake mushrooms and stir-fry, then add spinach, stir-fry, and season with salt.

**Day 1 of Week 10: Intermittent Fasting**

Dinner dishes should ideally be quick, nutritious, and delicious. Fish paired with black olives is low in calories but still delicious. On intermittent fasting days, it's important to control calorie intake while ensuring nutritional balance.

**Intermittent fasting should still provide sufficient nutrition!**

Apples: The fiber in apples softens stool in the large intestine, making it easier to pass. They also contain abundant organic acids, which can stimulate gastrointestinal motility and promote bowel movements.

Leeks: Leeks contain volatile essential oils and sulfides, which give off a unique pungent aroma that helps regulate liver qi, improve appetite, and enhance digestive function.

Black olives: Black olives are rich in vitamin C, which has antioxidant effects, and are high in calcium, providing the body with sufficient nutrients.

**Fresh Ginger, Pineapple, and Apple Juice Calories: 100 kcal**

Ingredients: 110g apple, 80g pineapple flesh, a little ginger

Instructions: 1. Peel and wash the ginger, then coarsely shred it; wash the apple and cut it into small pieces; dice the pineapple. 2. Take a juicer, pour in the diced apple and pineapple, add the shredded ginger, and add an appropriate amount of purified water. Cover the juicer. 3. Select the "juicing" function to extract the juice; after turning off the juicer, pour it out and strain it into a glass.

**Black olive fish fillet**

Ingredients: 200g salmon, black olives, capers, chopped herbs, salt, olive oil (all in appropriate amounts), a little lemon juice.

Instructions: 1. Rinse the salmon and pat dry with paper towels. Rub both sides of the salmon with salt, squeeze lemon juice over it, sprinkle with chopped herbs, and marinate in the refrigerator for half an hour. 2. Preheat the oven to 200℃ (390°F) for 3 minutes. Place the baking tray on the middle rack and bake for 15 minutes using both top and bottom heat. 3. Transfer to a bowl and top with black olives and capers.

**Day 2 of Week 10: Intermittent Fasting**

Compared to rice, oats provide more fiber and nutrients and are a healthy source of carbohydrates. Oat porridge has a unique texture and a subtle grain aroma.

**Intermittent fasting should still provide sufficient nutrition!**

Mustard greens: Mustard greens have detoxifying and swelling-reducing effects, can fight infection and prevent disease, inhibit the toxicity of bacterial toxins, and promote wound healing. They can be used as an adjunct treatment for infectious diseases.

Corn: Corn is rich in various vitamins. Regular consumption can promote gastrointestinal motility, accelerate the excretion of toxic substances, and has the effects of stimulating appetite and intelligence, calming the mind and promoting blood circulation, and regulating the body's vital energy.

Bananas: Bananas are rich in vitamin A, which promotes growth, maintains normal reproductive function and vision, and are also rich in thiamine, which can prevent beriberi, promote appetite, aid digestion, and protect the nervous system.

**Garlic Mustard Greens Calories: 80 kcal**

Ingredients: 250g mustard greens, 5g minced garlic, 2g salt, cooking oil as needed

Instructions: 1. Wash the mustard greens and cut them into 5 cm sections. 2. Heat a small amount of oil in a pan and sauté minced garlic until fragrant. 3. Add the mustard greens and stir-fry until they are about 70% cooked. Add salt, stir-fry evenly, and then remove from heat.

**Corn, carrot, and pork rib soup: 300 kcal**

Ingredients: 120g pork ribs, 30g corn, 20g carrot, a pinch of ginger and salt.

Instructions: 1. Peel and wash the carrots, then cut them into small pieces; wash and cut the corn into small pieces; wash and crush the ginger. 2. Wash the pork ribs, chop them into pieces, and blanch them in boiling water. 3. Add an appropriate amount of water to a clay pot, add the pork rib pieces, carrot pieces, corn pieces, and ginger, bring to a boil, then simmer over low heat for 2 hours. 4. Season with salt to taste.

**Banana Oatmeal Porridge Calories: 247 kcal**

Ingredients: 40g oats, 30g banana, 50ml milk

Instructions: 1. Peel and slice the banana. 2. Heat milk in a saucepan, add oats, and simmer over low heat until the oats fully absorb the milk flavor. 3. Remove from heat, pour into a bowl, and garnish with banana slices.