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!
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Meal plan shopping 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
Our editorial team has checked this article to make sure it was accurate at the time of publishing it.
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.
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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.
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 7-Day 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.
⚠️ 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.
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 (calories: 400, protein: 30g, carbs: 20g, fat: 15g)
- Snack: A handful of almonds and an apple (calories: 200, protein: 5g, carbs: 25g, fat: 10g)
- Dinner: Baked salmon with steamed broccoli and quinoa (calories: 500, protein: 35g, carbs: 40g, fat: 20g)
Day 2
- Lunch: Turkey and avocado wrap with whole grain tortilla (calories: 450, protein: 25g, carbs: 35g, fat: 20g)
- Snack: Greek yogurt with honey and mixed berries (calories: 250, protein: 15g, carbs: 30g, fat: 5g)
- Dinner: Stir-fried tofu with mixed vegetables and brown rice (calories: 450, protein: 20g, carbs: 50g, fat: 15g)
Day 3
- Lunch: Quinoa salad with chickpeas, spinach, and feta cheese (calories: 400, protein: 20g, carbs: 45g, fat: 15g)
- Snack: Carrot sticks with hummus (calories: 150, protein: 5g, carbs: 20g, fat: 5g)
- Dinner: Grilled steak with sweet potato and green beans (calories: 550, protein: 40g, carbs: 35g, fat: 25g)
Day 4
- Lunch: Chicken Caesar salad with whole grain croutons (calories: 450, protein: 30g, carbs: 25g, fat: 20g)
- Snack: Mixed nuts and a banana (calories: 250, protein: 7g, carbs: 30g, fat: 15g)
- Dinner: Baked cod with roasted asparagus and wild rice (calories: 500, protein: 35g, carbs: 40g, fat: 15g)
Day 5
- Lunch: Tuna salad with mixed greens and whole grain crackers (calories: 400, protein: 30g, carbs: 30g, fat: 15g)
- Snack: Cottage cheese with pineapple chunks (calories: 200, protein: 15g, carbs: 25g, fat: 5g)
- Dinner: Grilled shrimp with vegetable stir-fry and brown rice (calories: 500, protein: 30g, carbs: 50g, fat: 15g)
Day 6
- Lunch: Veggie burger with avocado and a side salad (calories: 450, protein: 25g, carbs: 40g, fat: 20g)
- Snack: Apple slices with peanut butter (calories: 250, protein: 8g, carbs: 30g, fat: 12g)
- Dinner: Chicken stir-fry with bell peppers, broccoli, and brown rice (calories: 500, protein: 35g, carbs: 45g, fat: 15g)
Day 7
- Lunch: Spinach and goat cheese omelette with a side of whole grain toast (calories: 400, protein: 25g, carbs: 30g, fat: 20g)
- Snack: A handful of dried fruit and nuts (calories: 200, protein: 5g, carbs: 30g, fat: 10g)
- Dinner: Roasted lamb with mint sauce, quinoa, and steamed carrots (calories: 550, protein: 40g, carbs: 40g, fat: 25g)
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Article Reviewed
Our editorial team has checked this article to make sure it was accurate at the time of publishing it.
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