Intermittent Fasting for women

How to Incorporate Intermittent Fasting into Your Busy Lifestyle

If you want to learn about the benefits of intermittent fasting without the noisy fad-diet advice from the internet, I'm your person.

You are here because long-term health is a priority but getting started can be overwhelming -especially when it comes to adding new habits into your already hectic schedule.

If intermittent fasting is something you want to do safely, you're in the right place.




Maybe you've tried dieting in the past, worked with nutritionist or followed online programs to achieve your health goals -until you reached a plateau or got overwhelmed with "one more thing" + life.

You've searched for a solution to help you get to where you want to be. And while doing this, all the internet experts seem to shout "intermittent fasting is it!" from the top of their lungs.

There's no doubt that intermittent fasting can be very beneficial for women, when done safely and correctly. This means sticking to the eating and fasting windows without depriving your body of nutrition.

I've practiced intermittent fasting since 2009 (I'm a dinosaur, I know) without following a specific diet (most of the time) just eating clean and healthy recipes. 

Except for a 9-month period where I followed a ketogenic diet + intermittent fasting under professional supervision.

The information you'll find inside this eBook is just that: where practical meets protocol with a woman's health needs in mind.



  • The eBook, 25 page, easy to understand, in-depth, how-to guide to intermittent fasting
  • The Meal Plan, a 1-week meal plan for one, all meals for 7 days
  • The Shopping List, 1 printable, shopping list with everything you need
  • The Meal Prep Sheet, to save you time in the kitchen 
  • The Recipes, simple, easy to make recipes that fit your eating style



Here's the thing. There’s a lot of nutrition advice on the internet promising results.

Most of it requires you to follow a specific diet or purchase their supplements. Not me.

This Intermittent Fasting eBook is written for women who are busy and just want to benefit from intermittent fasting -but first, they want to understand it in simple terms.

If you're anything like me, you want to understand how to apply intermittent fasting into your schedule without having to conform your lifestyle around one more thing.

If you're already following a low-carb/ketogenic diet the principles inside this intermittent fasting eBook apply.

If you simply want to eat healthier and want to learn where intermittent fasting will fall in, this eBook also applies.

All you have to do is select the meal plan that best suits your goals: clean eating or low-carb/ketogenic.

Following you'll find a sneak peek at the eBook materials and each of the 1-Week meal Plans.





Hi! I'm Laura, and I'm excited to share with you this Intermittent Fasting eBook. I hope it helps you jumpstart your health journey.

I've been sharing recipes and health and wellness articles on my websites and publications since 2011.

And while this is not a recipe-centric eBook, the practical approach to health principles you'll find inside the eBook, I've shared with millions of visitors in the content I create online.

My pursuit of health has been a long journey with many ups and downs.

A late discovery of a spine deformity in my 20s led me to years of fighting inflammation and chronic pain to gaining and losing the weight from 3 pregnancies (all c-sections) without restrictive dieting or calorie counting.

In my late 30s, exhausted from publishing 5 cookbooks, growing my online business, and years of sleepless nights, I ignored the signs of adrenal fatigue. One day, my body said "no-more!" and went into adrenal stress.

Following that episode, where I spent weeks in bed, there were 18-months of healing from the damage left behind, learning to fuel my body beyond "eating healthy," as well as dealing with Hypothyroidism and Hashimoto's Thyroiditis.

During my recovery period, I leaned heavily on research, reading, and getting help from medical experts in nutrition and health- some conventional, some less.

Intermittent fasting is something I had incorporated into my lifestyle years earlier, circa 2009, on-and-off for years.

I'm a firm believer that there are a lot of benefits to intermittent fasting beyond weight loss, although this might be the primary reason you're here.

While it's not the magic pill the internet makes it out to be, it's a tool that can help you reach your health goals.

The entire journey has taught me a lesson or two about applying healthy eating in a sustainable long-term and practical way when you have a family.


When you purchase the eBook, you'll receive a weekly plan + recipes + shopping list.

Please select the recipe style that best matches your dietary needs:


approx. 35% FAT, 35% CARBS, 30% PROTEIN

 Fresh ingredients, meals for 1, epic recipes.

  • Naturally Gluten-free
  • Soy-free
  • Clean & Fresh Ingredients
  • Plant-rich
  • Full eBook, 7-Day Meal Plan, Shopping list, Meal Prep, all the Recipes 


approx. 60-70% FAT, 10% CARBS, 20-30% PROTEIN

 Fresh ingredients, meals for 1, epic recipes.

  • Grain-free & Gluten-free
  • Low-glycemic
  • Soy-free
  • Sugar-free
  • Plant-rich
  • Full eBook, 7-Day Meal Plan, Shopping list, Meal Prep, all the Recipes 


Is the eBook the same?

The eBook portion is the same.

The Recipe Book and Meal Plans are different. Please choose the one that will best suit your dietary needs.

Clean Eating Recipes are for you if:

- You want to incorporate intermittent fasting into healthy eating. 

- Are NOT tracking your macros from a fats/protein/net-carb perspective

- Want simple, nutrient dense recipes you can make ahead.

Clean Recipes: Nutrition Information

The following are approximate:

Daily caloric target: 1500-1600

Protein: 30-35%

Carbohydrates: 35% 

Fat: 30-35%

Nutrition information is shown in a daily chart and within each recipe per serving.

Modifying quantities or making ingredient substitutions will change daily caloric/macro calculations.

You can supplement additional protein/macros based on your caloric needs based on performance/activity.

Low-Carb/Keto Recipes are for you if...

- You are following a Ketogenic/Low-Carb diet

- Track your macros and need a higher fat plan

- Want simple, nutrient dense recipes you can make ahead.

Low-Carb/Keto: Nutrition Information

The following are approximate:

Daily caloric target: 1450-1600

Protein: 20-30%

Carbohydrates: 10% 

Fat: 60-70%

Nutrition information is shown in a daily chart and within each recipe per serving.

Modifying quantities or making ingredient substitutions will change daily caloric/macro calculations.

Do I have to buy a specific brand of food?

Both the Clean and Low-Carb Recipes focus on incorporating nutrient-rich, real-foo/minimally processed ingredients. 

Neither shopping list includes specific brands, you choose.

Does it matter when I eat?

How and when you eat when intermittent fasting is up to you.

All the meals can be enjoyed during your eating window.

If you are doing a full-day fast, you'd skip meals for one particular day. You choose.

The eBook is designed to teach you how to practice intermittent fasting safely. The meal plans were created to help you get started without feeling deprived.

Food Allergy FAQ's

All the recipes in both programs are gluten-free. Please check the ingredients list of any particular products, gluten can be found in hidden sources.


Both the Clean and Low-Carb/Keto plans include dairy. You can substitute it or omit easily.


Eggs are present in both weeks. 


Nuts are included in one recipe and can be omitted completely or substituted with a nut-free alternative.


One recipe in the Clean Plan includes Tamari (soy sauce). If you need to make this soy-free, substitute with coconut aminos. Otherwise, we do not include tofu or other soy bi-products.


As written, both the Clean and Low-Carb/Keto meal plan is for one (1) person.

The Clean Plan has 3 meals per day. The Low-Carb/Keto Plan has 4 meals per day.

Will I be eating the same food all week?

You are busy. You want to see if intermittent fasting is for you. The last thing you want to do is make 21-28 different meals/recipes for the week, right? 7 days, 3-4 meals per day. 

You'll often make one recipe and enjoy it for 2-3 meals. Some ingredients have been combined to minimize food waste.

With the meal-prep sheet, you'll be able to make many (if not all) your meals ahead of time so you can focus on the other important things in your life.

Is this for Vegetarian / Vegans?

If you follow a Vegetarian/Vegan lifestyle and wish to learn how to safely incorporate intermittent fasting into your life, you will find the eBook helpful.

While the recipes are plant-rich, they are not free of animal proteins. 

Neither of the weekly meal plans are suited for a Vegetarian or Vegan eating style.

I Need More Info or Help

Making dietary changes can be overwhelming. We get it!  

Simply email [email protected] with program-specific questions. 

We'd love to help you get started with the right intermittent fasting meal plan for you! 

Where do I Download the Program Materials?

After you complete your purchase, you will receive an email with your download link.

The email will come from [email protected]

If you paid with PayPal and your email address is different than the one your normally use, please check that inbox.

There are no refunds for this instant-download product. We suggest you to email [email protected] if you have any questions prior to your purchase.

This is a one-time purchase and will not be billed again for this product.

Hi! I'm Laura, the founder of MOMables, a mom to 3 kids, have 5 published cookbooks, and have been sharing recipes online with millions of families since 2011. 

Helping you achieve your healthier eating goals is important to me and I'd love to support you on your journey. You can find me on Instagram on both the @momables and @laurasfuentes accounts.

If you have any questions about the program, please reach out to me at [email protected]

To your success,


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We offer no refunds on any digital product that is delivered immediately after purchase. We welcome your questions and requests, please email [email protected] immediately after your purchase so we can assist you.


This is a one-time purchase product with immediate delivery. You are only billed once, at the time of purchase.