Meal Plan For Intermittent Fasting
Interested in the benefits of intermittent fasting? Our 7-day meal plan for intermittent fasting simplifies your eating schedule while ensuring nutritional balance. Plus, we'll help you convert this plan into an easy-to-follow shopping list. Let's explore the world of intermittent fasting together!
Meal plan grocery list
- Chicken
- Salmon
- Turkey
- Tofu
- Steak
- Cod
- Tuna
- Shrimp
- Veggie burgers
- Eggs
- Lamb
- Feta cheese
- Cottage cheese
- Almonds
- Mixed nuts
- Pine nuts
- Mixed greens
- Cherry tomatoes
- Cucumbers
- Broccoli
- Spinach
- Mixed vegetables
- Sweet potatoes
- Green beans
- Asparagus
- Bell peppers
- Carrots
- Balsamic vinaigrette
- Honey
- Soy sauce
- Caesar dressing
- Apples
- Mixed berries
- Bananas
- Pineapple
- Dried fruit
- Quinoa
- Whole grain tortillas
- Brown rice
- Whole grain crackers
- Whole grain toast
- Greek yogurt
- Mint sauce
- Olive oil
- Salt and pepper
- Mixed herbs and spices
Article reviewed
- Written by our editorial team.
- Published on Dec. 19, 2023.
- Updated on Oct. 1, 2024.
Meal plan overview
Explore the benefits of intermittent fasting with our 7-day meal plan. It simplifies your eating schedule while ensuring you get the right nutritional balance.
This plan is great for those looking to try intermittent fasting without compromising on health and nutrition.
Foods to eat
- Lean Proteins: Chicken, turkey, fish, tofu, and other lean protein sources.
- Healthy Fats: Avocados, nuts, seeds, olive oil, and fatty fish for sustained energy.
- Fruits and Vegetables: Colorful fruits and vegetables for essential vitamins and minerals.
- Whole Grains: Quinoa, brown rice, oats, and whole wheat products for fiber and energy.
- Low-Calorie Beverages: Water, herbal tea, and black coffee for hydration during fasting periods.
- Nutrient-Dense Snacks: Greek yogurt, berries, and nuts for balanced snacks during eating windows.
- Hydration: Drink plenty of water to stay hydrated, especially during fasting periods.
- Caffeine in Moderation: Black coffee or tea can be consumed during fasting periods for a mild energy boost.
- Meal Timing: Plan nutrient-dense meals during eating windows to support overall health.
✅ Tip
Focus on nutrient-dense foods during your eating periods to ensure you're getting all the necessary nutrients.
Foods not to eat
- Sugary Foods and Beverages: Minimize intake of sugary snacks, sodas, and desserts.
- Processed Foods: Limit highly processed snacks and convenience foods during eating windows.
- Excessive Caloric Intake: Be mindful not to overeat during eating windows, maintaining a balanced intake.
- Alcohol: Limit alcohol consumption, especially during fasting periods, to avoid interference with metabolism.
- Highly Caffeinated Beverages: Limit consumption of highly caffeinated beverages, especially if sensitive to caffeine.
- Unplanned Snacking: Avoid unplanned snacking outside designated eating windows to maintain the fasting structure.
- Unhealthy Fats: Minimize intake of trans fats and excessive saturated fats.
- Excessive Processed Meats: Limit processed meats high in sodium and additives.
- Consult a Professional: If in doubt, seek guidance from a nutritionist or healthcare professional to create a personalized plan.
Main benefits
The Meal Plan For Intermittent Fasting harnesses the benefits of intermittent fasting for improved metabolic health. This meal plan strategically incorporates periods of fasting and eating, promoting fat metabolism and supporting weight management. During eating windows, emphasis is placed on nutrient-dense foods, including lean proteins, whole grains, and fruits and vegetables. Intermittent fasting may offer various health benefits, such as improved insulin sensitivity and metabolic flexibility, making it a potentially effective approach for those seeking to optimize their health through intermittent fasting practices.
Fat
Carbs
Protein
Fiber
Other
Food alternatives
During intermittent fasting, focus on nutrient-dense foods to maximize nutrient intake during eating windows. Here are some suitable alternatives:
- Replace chicken with turkey breast for a leaner protein option.
- Instead of whole grain tortillas, try lettuce wraps to reduce carbohydrate intake.
- Switch whole grain toast with sprouted grain bread for better nutrient absorption.
- Use cauliflower rice instead of brown rice for a low-carb, nutrient-dense base.
- Substitute Greek yogurt with coconut yogurt for a dairy-free, probiotic-rich alternative.
How to budget on this meal plan
To budget the intermittent fasting meal plan, focus on purchasing versatile, nutrient-dense foods that can be used in various meals. Buy proteins like chicken, tofu, and eggs in bulk, as they are often cheaper and can be stored for longer periods. Opt for seasonal fruits and vegetables for better prices and freshness. Whole grains like brown rice and quinoa are cost-effective when bought in larger quantities. Consider making your own dressings and sauces with basic ingredients like olive oil, vinegar, and spices, instead of purchasing pre-made versions. Plan your meals around sales and seasonal produce to further reduce costs.
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Extra tips
Any healthy snack ideas?
Snacks to fit within your eating window in intermittent fasting:
- Mixed nuts
- Greek yogurt with nuts
- Apple with almond butter
- Carrots with guacamole
- Boiled eggs
- Cottage cheese with pineapple
- Sliced turkey and cheese roll-ups
What should I drink on this meal plan?
During intermittent fasting, water should be the primary beverage to maintain hydration. Herbal teas are a good calorie-free option to stay hydrated. Black coffee can be included, providing alertness without breaking the fast. Bone broth, during eating periods, offers nutrition and hydration. Green tea can help boost metabolism and has zero calories.
How to get even more nutrients?
Intermittent fasting involves alternating periods of eating and fasting, which can affect how you plan your nutrient intake. During eating periods, focus on meals rich in proteins, healthy fats, and fiber to fulfill your nutritional requirements and sustain satiety. High-fiber foods like vegetables and whole grains help keep you full, while proteins and fats provide the necessary nutrients to maintain bodily functions and energy levels.
Meal plan suggestions
7-Day Meal Plan for Intermittent Fasting
Note: This meal plan is designed for a 16/8 intermittent fasting schedule, where you fast for 16 hours and eat during an 8-hour window. For example, if your eating window is from 12 PM to 8 PM, you will have two main meals and a snack during this period.
Day 1
- Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, cucumbers, and balsamic vinaigrette
- Snack: A handful of almonds and an apple
- Dinner: Baked salmon with steamed broccoli and quinoa
Calories: 1600 Fat: 65g Carbs: 140g Protein: 100g
Day 2
- Lunch: Turkey and avocado wrap with whole grain tortilla
- Snack: Greek yogurt with honey and mixed berries
- Dinner: Stir-fried tofu with mixed vegetables and brown rice
Calories: 1700 Fat: 60g Carbs: 160g Protein: 90g
Day 3
- Lunch: Quinoa salad with chickpeas, spinach, and feta cheese
- Snack: Carrot sticks with hummus
- Dinner: Grilled steak with sweet potato and green beans
Calories: 1650 Fat: 70g Carbs: 150g Protein: 95g
Day 4
- Lunch: Chicken Caesar salad with whole grain croutons
- Snack: Mixed nuts and a banana
- Dinner: Baked cod with roasted asparagus and wild rice
Calories: 1700 Fat: 68g Carbs: 155g Protein: 98g
Day 5
- Lunch: Tuna salad with mixed greens and whole grain crackers
- Snack: Cottage cheese with pineapple chunks
- Dinner: Grilled shrimp with vegetable stir-fry and brown rice
Calories: 1650 Fat: 60g Carbs: 160g Protein: 95g
Day 6
- Lunch: Veggie burger with avocado and a side salad
- Snack: Apple slices with peanut butter
- Dinner: Chicken stir-fry with bell peppers, broccoli, and brown rice
Calories: 1700 Fat: 65g Carbs: 155g Protein: 98g
Day 7
- Lunch: Spinach and goat cheese omelette with a side of whole grain toast
- Snack: A handful of dried fruit and nuts
- Dinner: Roasted lamb with mint sauce, quinoa, and steamed carrots
Calories: 1750 Fat: 70g Carbs: 150g Protein: 100g
These values are approximate and can vary slightly based on specific portion sizes and preparation methods.
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⚠️ Keep in mind
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.