The Ultimate 7-Day Meal Plan For Intermittent Fasting

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Are you planning for intermittent fasting? Let me tell you one thing about intermittent fasting has many fantastic health benefits. A 7-day meal plan for intermittent fasting is one of the hottest weight-loss trends. Fasting can be scary, but it might tune you up regarding weight loss and health. But intermittent fasting is one step ahead where you can create a lifestyle that helps burn fat and provides health benefits.

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But what is intermittent fasting? It is one of the easiest things to do as it is not about what to eat and what not to eat. It is a meal plan that helps you change your health, especially when combined with real food. Intermittent fasting is an eating pattern that restricts the time when you eat your meals. Does it sound complicated?

Have you ever skipped your dinner or breakfast, or have you ever eaten lunch at 3 pm? That’s all that intermittent fasting is. You must fast for 16 hours and consume within 8 hours of the day. It is a 16/8 schedule that you will follow when you are on the intermittent fasting meal plan. Let’s understand with the help of an example; you can eat from 10 am – 6 pm and fast for the rest of the day. You can adapt the same schedule or bring necessary changes according to you. 

But you need to understand that you must perform intermittent fasting when it comes to health risks. Let me guide you that intermittent fasting is not about weight loss. It provides additional health benefits:

  • Help your brain to function properly
  • Reduced the risk of diabetes 
  • Reduce the risk of inflammation
  • Reduces cholesterol level 
  • Improve heart health
  • Increase in energy level 

What is the struggle to continue with the meal plan? The primary battle on intermittent fasting is how to plan your 7-day meal plan. Let me help you out here. I will share a seven-meal plan you can follow while you are on intermittent fasting. 

Day 1 

  • Noon: Roasted vegetables (carrots, cauliflower, and broccoli) + grilled chicken breast
  • 4:00 pm: Apple slices + almond butter
  • 7:00 pm: Sweet potato + grilled salmon with asparagus

Day 2 

  • 1:00 pm: Chickpea salad ( cucumber + tomato + mixed greens) 
  • 4:00 pm: Carrot sticks + hummus
  • 7:00 pm: Turkey chili + brown rice + side salad

Day 3 

  • 1:00 pm: Tuna salad + greens + cherry tomatoes 
  • 4:00 pm: Greek yogurt + honey + berries
  • 7:00 pm: Grilled shrimp + zucchini noodles + garlic butter

Day 4 

  • 1:00 pm: Chicken caesar salad (Grilled)
  • 4:00 pm: Banana + peanut butter
  • 7:00 pm: Quinoa + roasted brussels sprouts

Day 5 

  • Noon: Lentil soup + side salad
  • 4:00 pm: Pear slices + cheese
  • 7:00 pm: Grilled steak + mashed sweet potato 

Day 6 

  • 1:00 pm: Grilled tofu + mixed vegetables (bell pepper + zucchini + onions)
  • 4:00 pm: Trail mix + dried fruits
  • 7:00 pm: Chicken breast + streamed broccoli + brown rice

Day 7 

  • Noon: Quinoa + black bean salad + salsa + avocado 
  • 4:00 pm: Pineapple chunks + cottage cheese
  • 7:00 pm: Grilled salmon + brussels sprouts + sweet potato fries

Here is an example of the meal plan, and you can adjust it according to your preferences. Along with drinking plenty of water to stay hydrated during the fasting periods. One more thing you must consult healthcare professionals before intermittent fasting. It is essential because: 

  • They can adjust during your fasting periods if you suffer from medical conditions. 
  • Fasting can have an impact on hormones and can disturb menstrual cycles and fertility in women.
  • They can work if you suffer from fatigue, headaches, and dizziness.

So healthcare professionals can give you personal recommendations for your health needs and goals. They can monitor your side effects and guide you on staying healthy and fit during the 16/8 schedule. So, remember to consult a professional for your health status. Let’s dive more into the 16/8 schedule so that you can have a balanced diet. 

What is Intermittent Fasting?

When it comes to fitness and weight loss, nothing fits at all. But then also, many people find that a 16/8 schedule is one of the effective ways to lose weight and improve overall health. It involves eating and fasting, and you can’t consume calories during fasting. But you are allowed to drink water, and you can even enjoy calorie beverages.

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Is there any other way to do intermittent fasting? So, here is the deal 16/8 method od one of the most popular methods that involve eating for 8 hours a day and 16-hour fasting. During the eating hours, it is also known as the eating window. It would help if you planned everything to ensure you eat healthily and get energy throughout the day to keep you active. Let me tell you about different types of fasting:

5:2 Fasting

It is another popular method that many people follow. It involves eating five days a week. Here you are restricted to taking only 500-600 calories on two days of the fasting period. You can choose fasting days according to your comfort. It can even become more helpful if you consume more calories. 

Alternate Day Fasting       

It is one of the strict intermittent fastings, and it is helpful in weight loss. It allows you to be on every alternate day and fast on the other days. So you can eat on one day and fast on the other day. But remember to drink water regularly so that you stay hydrated. 

14:10 Fasting       

It benefits beginners by allowing them to eat for 10 hours and fast for 14 hours. You can easily spend while sleeping. You can choose to plan accordingly, like 9 am to 7 pm. You can plan your schedule according to your comfort zone. It can be beneficial if you drink plenty of water.


It involves one or two 24-hour fasts a week, and when the fasting is done, you must pay attention to your food and eat a properly balanced diet so that it doesn’t affect you. Eating is essential here as you must refrain from pushing your body by training after fasting. So, it would help if you took of meal properly. 

Extended Fasting

Remember this type of fasting is only to be done under the guidance of a health professional because it involves fasting for more extended periods like 24 hours, 48 hours, or even 72 hours. It can be even longer. So, you plan everything under the guidance of healthcare providers. 

Here are the different ways of intermittent fasting. You can choose different types according to your comfort zone, but you must do it under the medical supervisor’s or registered dietitian’s proper guidance.      

When we talk about intermittent fasting, the question comes to how it is proven that it is healthy and beneficial at the same time. So, here is some evidence that proves intermittent fasting is good.

  • Intermittent fasting has been shown that it is very effective in weight loss as it reduces your body weight. The reason for this is that it increases your metabolism rate and decreases your calorie intake. 
  • Intermittent proves that it controls and improves insulin and blood sugar, which benefits diabetes patients.
  • Some studies have shown that intermittent fasting reduces inflammation that can contribute to chronic diseases. 
  • It is also shown that it improves heart health and cholesterol levels.
  • Evidence shows that it has some impact on neuroprotective and can reduce the risk of Alzheimer’s disease. 

These are health-promising evidence that is related to intermittent fasting, but along with it, you need to understand the long-term risk. So, it would help if you talked to your health professionals. Intermittent fasting proves to give so many health benefits other than weight loss. Let me discuss some of the health benefits other than weight loss. 

  • Weight loss: If you plan intermittent fasting involves fasting for long hours, it helps in weight loss. Intermittent fasting is the best way to lose weight as it decreases calorie intake.
  • Ease in implementation: It involves comfort in implementation as there is a protocol 16/8 schedule that is easy to incorporate into your plan. The main thing you must follow is to restrict your eating window to 8 hours and fast for 16 hours. You can cover the central part while sleeping. 
  • Increase in energy level: Intermittent fasting involves increasing your energy level as when you fast for 16 hours your body utilizes the stored food properly that provides you energy. 
  • Improve Brain Function: Intermittent fasting helps your brain to function correctly. Animal fasting proved that fasting gives benefits to your brain. 
  • Reduced the risk of inflammation: Intermittent fasting reduces the risk of inflammation which can reduce the risk of asthma. 
  • Improve heart health: Intermittent fasting helps improve blood pressure and improve your heart health. 
  • Improve Blood sugar level: Intermittent fasting improves blood sugar levels and insulin resistance. It helps to sugar levels.

Here are the benefits of intermittent fasting other than weight loss. You can understand by this that intermittent fasting is one of the best ways to improve your overall health.

7-Day Meal Plan for Intermittent Fasting
7-Day Meal Plan for Intermittent Fasting

How to Prepare for Intermittent Fasting

Before you start intermittent fasting, you must be able to manage the schedule and how catch on with the meal plan. Several factors can disturb your lifestyle, medical history, and preferences. So, here are some tips on how you can schedule your meal:

  • Start slowly: If you are a beginner in intermittent fasting, you can start slowly so that your body can adapt to the changes, and gradually you can increase the frequency and length of your fast. 
  • Consider your lifestyle: When you start intermittent fasting, you must consider your lifestyle to plan your schedule according to your routine. You can try different types of intermittent fasting according to your comfort zone.  
  • Consult your healthcare provider: You must consult from healthcare provider so that they can plan your balanced meal. They can even work on your diet plan if you have any medical history. 
  • Experiment with your different schedules: You can try out the other plans for intermittent fasting and then choose what is best for you. 
  • Listen to your body: When you are on intermittent fasting, you must listen to your body if you are feeling fatigued, or hungry so that you don’t suffer from any side effects.

Remember one thing, intermittent fasting doesn’t fit in all approaches. It may be different for one person to another. But it would help if you stick to the schedule so that it improves your well-being and health. You must take care of your food intake and what food you must avoid. Let me guide you over here on what food is best and what food you must avoid while on a 7-day meal plan for intermittent fasting. 

Foods to Eat

  • Nutrient dense-food: You must focus on nutrient-dense food to fulfill the nutrient need required in your body. You can include healthy fats, whole grains, vegetables, and lean protein sources. 
  • High-fiber foods: You must consume high-fiber foods like fruits, whole grains, and vegetables, as they help you stay satisfied for longer. It allows you to satisfy during the fasting periods. 
  • Stay hydrated: You must drink plenty of water, low-calorie beverages, and herbal teas to stay hydrated.

Food to Avoid

  • Processed and packed foods: You must avoid all foods high in calories, unhealthy fats, and sugar. Along with you must avoid low-nutrient food as well. 
  • Sugary drinks: You must avoid all sugary drinks like fruit juices, energy drinks, and soda to avoid calories and sugar. 
  • Trans foods and food high in saturated foods: You must avoid all fried foods, high-fat dairy products, and fatty meats as they can increase the risk of heart disease. 
  • Alcohol: You must avoid alcohol as it can interfere with your body’s ability to burn body fat and can lead to overeating. 

So you must take care of your meals and have them in proper portions to provide health benefits and all the nutrients during the day. Regarding adjusting, intermittent fasting in your schedule can optimize your health and work as fuel in your body. Here are some tips so that you can adapt exercise during intermittent fasting in your life:

  • Time your workout: You must follow time restrictions for the feeding schedule according to your activities. It would help if you worked according to your eating window so that it works as fuel before and after exercise. 
  • Consider the intensity of your workout: When fasting intermittently, you must focus on low-intensity activities like walking, yoga, weightlifting, and many other exercises.  
  • Stay hydrated: You need to stay hydrated during the fasting periods. You must drink plenty of water before and after the workout as it helps you stay hydrated. 
  • Be mindful: You must be aware of intensity and meals because your body needs time to recover so that your body can adjust your needs accordingly.    
  • Consider breaking a fast after a workout: You must try to break your fast with little nutrient-dense food to get energy for the activities. 

You must remember that everyone’s body is different and they require an additional amount of nutrients. So you must adjust your needs and work for your fitness goals. 

The 7-Day Meal Plan For Intermittent Fasting

The main problem with intermittent fasting is how to implement it in your lifestyle. Let me guide you about the 7-day meal plan for intermittent fasting that includes how you can consist of balancing your meal so that you can fulfill your daily requirements:

● Day 1: Intermittent Fasting Basics

Here you have to work on implementing intermittent fasting in your life schedule. You must slowly limit your eating window so your body can absorb the changes. Once you start breaking your meal, you can increase the fasting time. 

● Day 2: Low-Calorie Day

On day two, you must focus on consuming low-calorie food. You can include foods such as lean proteins, fruits, and vegetables. They will decrease your calorie intake and keep you full for extended periods. 

● Day 3: High-Protein Day

Today you must focus on consuming foods high in protein as they are essential for repairing and building muscle. You can consume chicken, eggs, legumes, and fish on this day. 

● Day 4: Low-Carb Day

Today you must focus on food that is low in carbs as they help you lose weight. You can include nuts, greens, and protein sources like fish or chicken. 

● Day 5: Intermittent Fasting with a Twist

When it comes to intermittent fasting twist, it means making changes in your eating window. It means changing your eating fasting period.  

● Day 6: High-Carb Day

Today you must focus on consuming foods high in carbohydrates like fruits, grains, and starchy vegetables. 

● Day 7: Intermittent Fasting Maintenance Mode

It means you must include whatever you planned on day 1 in your daily life schedule and aim for long-term benefits. It will help you to improve your overall health in weight management. 

You need to understand that the meal plan is only safe for some. You can consult healthcare for personalized healthcare plans so that they can work according to and take good note of your nutritional needs.  

Questions About Meal Plan For Intermittent Fasting

Question Is intermittent fasting safe?

Ans. When we talk about intermittent fasting, one thing will indeed bother us, and that is: is intermittent fasting safe? So, intermittent fasting is considered to be safe for most individuals. However, you need to understand that before starting intermittent fasting, you consult health care professionals to help you design a balanced meal plan that you can incorporate into your lifestyle. It is helpful if you are suffering from medical history or are under some medications.

Question What should I do if I feel lightheaded during intermittent fasting?

Ans. When you talk about lightheaded, it is because you are dehydrated and not drinking plenty of water during the day. Another reason is you might be suffering from low blood sugar levels. It would help to consume liquids and balanced meals during your eating window. If you are also experiencing persistent symptoms, you must consult a healthcare professional.

Question Can I drink water or other liquids during the fasting period?

Ans. You can drink plenty of water during the day to keep yourself hydrated. You must drink tea, water, coffee, or non-caloric beverages during fasting to stay hydrated and active throughout the day.

Question Can I take medications during intermittent fasting?

Ans. Suppose you are taking medications and planning to start intermittent fasting. In that case, you must consult a healthcare professional so that they can recommend necessary changes and adjustments in your medication doses so that you can coincide it with your eating window.

Question Will intermittent fasting slow down my metabolism?

Ans. No, when fasting intermittently, your metabolism becomes fast rather than slow. Intermittent fasting helps you to increase the metabolic rate so that it can help in weight management. So, intermittent fasting helps you to improve your metabolic rate.

Question How long should I continue intermittent fasting?

Ans. The time of intermittent fasting entirely depends on your goals and preferences. You can perform it for a few weeks or even consider it for longer. So, it depends on how you incorporate intermittent fasting into your lifestyle.

Question Can I still enjoy social meals with friends and family during intermittent fasting?

Ans. Yes, intermittent fasting can easily fit into social situations. You can make flexible changes in your eating window. You can adjust the timing of your eating window by bringing necessary changes in your fasting periods. It will help if you prioritize your health and well-being.


Here is the complete guide for you about intermittent fasting. So, intermittent fasting is all about a 16/8 schedule where you have an eating window for 8 hours and a fasting period of 16 hours. Intermittent fasting has shown several benefits other than weight loss. Intermittent fasting helps to improve both mental and physical health. You can surely go for intermittent fasting and experience the health benefits. 

You can incorporate intermittent fasting into your daily schedule once you know your goals. You plan all the meals that are healthy and balanced meals that complete all your nutrient efficiency. You can get health benefits if you consume balanced meals only. Along with this, you must stay hydrated and drink plenty of water. Here is a recap of all the help you can experience while you are on intermittent fasting:

  • Improves blood pressure
  • Imporves cholesteirol and heart health 
  • Help your brain to function properly
  • Reduce the risk of inflammation
  • It helps to improve the metabolic rate
  • Helps in weight loss
  • Increase in energy level 
  • Reduce the risk of diabetes

These are the benefits you can experience while you are on intermittent fasting. To ensure that you are on the right track here is the meal plan you can follow and maintain your way. It will help if you stick to the meal plan. You bring necessary changes to your meal plan according to your comfort zone but must include all the healthy meals. The program you can follow:

Day 1: You must eat within the 8 hours eating window and fast for 16 hours. You can schedule 16/8 according to your comfort zone.   

Day 2: 5:2 fasting, where you can eat for five days and restrict your calories to 500-600 for two consecutive days.

Day 3: You can follow Eat-stop-eat for 24 hours 

Day 4: You can practice alternate-day fasting, eating one day and fasting for the other day.

Day 5: You can go back to 16/8 fasting 

Day 6: On day six, you can go for 5:2 fasting

Day 7: On the 7th day, you can practice eat-stop-eat for 24 hours. 

It is just one example you can try out other variations as well. You need to listen to your body to plan your meals accordingly. Here are a few questions that you can come across while you are on intermittent fasting:

Question Can I drink water during a fast?

Ans. Yes, you can drink water fast as it helps you stay hydrated. You can consume tea, coffee, and some non-caloric beverages. 

Question Will I lose weight on intermittent fasting?

Ans. You can lose weight while you are on intermittent fasting as it helps to improve your metabolic rate. But losing it is only partially trustable because of many factors, like diet, individual metabolism, and activity level. 

Last but not least you must consult the healthcare provider so that they can access your health status and guide you with your meal plan. They will ensure that intermittent fasting is safe for you by managing all your nutrient dense-food. You can create personalized goals and needs that will help you keep motivated. Your health is essential, and you must not do anything that ca cause an effect on your health. So never hesitate to go and consult a health professional.  

Here is all about intermittent fasting. You can achieve all your goals once you get proper support and guidance before you start intermittent fasting. 

People Also Ask (FAQ)

Question 1. What are the health benefits of intermittent fasting?

Answer: While you are intermittent fasting can offer you a lot of health benefits:
Increase in metabolic rate
Improves cholesterol
Improved heart health
Improved blood sugar level
Enhance cognitive function
Reduced risk of inflammation

Question 2. What is the best time to start intermittent fasting?

Answer: The best time to start your fasting depends on your schedule, goals, and lifestyle. You can start when you are physically and mentally prepared for intermittent fasting. But once you begin intermittent fasting, you must maintain consistency.

Question 3. How can I break my fast during intermittent fasting?

Answer: You can start with a small, easily digested. You can consume fruits, soup, and vegetables that are easy to digest within the eating window. When it comes to breaking your fast, you can consume regular food.

Question 4. Can intermittent fasting improve my gut health?

Answer: Studies have shown that intermittent fasting helps improve your gut health by promoting beneficial gut bacteria and helping reduce inflammation. It helps to regulate bowel movement and improves the digestion process.

Question 5. Can intermittent fasting reduce the risk of chronic diseases?

Answer: Intermittent fasting has many health benefits that can reduce the risk of chronic diseases. Some examples are:
Improve insulin sensitivity 
Decrease in low-blood pressure
Reduce the risk of inflammation
Reduce the risk of diabetes
Improves heart health
Reduces the risk of cancer


This article is purposive for intended general information and does not mark individual circumstances. It is not an alternative to professional advice or help. It should not be relied on to make decisions of any kind. A licensed physician must be consulted to diagnose and treat any medical condition. Any action you take due to the information on this page is entirely at your own risk and responsibility!

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Rishi Govind is a nutritionist and nutrition counselor in New Delhi, India. He is a Postgraduate and passionate about his work. Rishi has over 3 years of experience helping people change their relationship with food and their bodies. He specializes in helping people with chronic dieting issues, food allergies and sensitivities, and digestive problems. Rishi's approach is rooted in the belief that everybody is unique and deserves individualized attention. Rishi is passionate about helping his clients feel their best. He is committed to helping them find peace with food and their bodies so they can live their lives to the fullest.

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