Intermittent Fasting Meal Plan (Download PDF Version) (2024)

Intermittent fasting is an eating strategy that has grown in popularity in recent years. It is a flexible approach that doesn't define what you eat but instead when you eat it. Intermittent fasting has been shown to be effective for weight loss, reducing insulin resistance, lowering inflammation, and even anti-aging.

What's amazing is that intermittent fasting studies show you don't have to change your diet whatsoever to lose weight. However, we believe that it is much, much better if you do change your diet to receive all of the health benefits. Here is our typical intermittent fasting meal plan.

Our typical intermittent fasting meal plan is healthy and delicious! We make sure to include plenty of lean protein, healthy fats, and complex carbohydrates at each meal. And we always make sure to include snacks if we feel like we need them. This type of meal plan is sustainable and will help you lose weight in a healthy way.

How to plan your intermittent fasting meal plan?

Intermittent Fasting (IF) is when you eat only during certain times of the day. It’s a popular diet trend among people who want to lose weight and get healthier. Many health experts recommend IF because it helps burn fat faster than traditional diets. But how do you know what foods to eat and which ones to avoid? And how much should you really eat? Here's a guide to help you plan your intermittent fasting meal plans.

The first step is to figure out what type of IF you're doing. There are two main types: Time restricted eating (TRE) and continuous fasting (CF). TRE means you don't eat anything until after a set amount of hours. CF means you go without food for a specific period of time. The second thing to consider is whether or not you want to count calories. If so, then you'll probably want to use a calorie counting app like MyFitnessPal. You'll also want to make sure you're getting enough protein. Protein keeps you full longer, so if you skip meals you might end up feeling hungry later.

Once you've figured out your type of IF, you'll want to decide how long you want to fast. Some people choose to fast for 16 hours while others choose 24. Most people start their fast at around 12pm and finish somewhere around 6am. This gives them plenty of time to work out before they eat again. However, some people find this too restrictive. They prefer to start their fast earlier and stop later. For example, some people start their fast at 10am and finish at 2pm. Others start their fast at 8am and stop at 4pm.

You'll also need to decide where you'll eat. Do you want to eat at home or outside? Will you cook your own food or order takeout? Once you've decided where you'll eat, you'll need to figure out what you'll actually eat. Some people opt for a low carb approach, meaning they eat mostly vegetables and lean proteins. Other people choose to eat carbs and fats.

Finally, you'll want to think about timing. When do you usually eat breakfast? Lunch? Dinner? Are there any special occasions that call for different kinds of food? A good rule of thumb is to stick to one meal per day. That way you won't feel deprived and you'll stay consistent.

Intermittent Fasting Meal Plan (Download PDF Version) (1)

Table of Contents

How intermittent fasting works?

Intermittent fasting (IF) is a method of eating where you only eat one meal per day. This means that you fast from food during certain hours of the day. The most common type of IF is the 16/8 diet, which consists of fasting from breakfast until lunch, and then having dinner at 8 pm. Other types include 24 hour fasting, 5/2 diet, 10/5 diet, etc. There are many benefits to this lifestyle. Some people who practice IF report feeling healthier, losing weight, sleeping better, and even lowering their risk of diabetes and heart disease.

There are two main reasons why we should consider practicing intermittent fasting. First, there is evidence that suggests that intermittent fasting helps us lose weight faster than traditional diets. Second, research shows that intermittent fasting improves our health. It’s been shown to improve blood sugar levels, increase insulin sensitivity, reduce inflammation, lower cholesterol, and help prevent cancer.

The first reason we should consider intermittent fasting is because it helps us lose weight faster. In a study published in the Journal of Nutrition, researchers found that after just three weeks of intermittent fasting, participants lost an average of 2 pounds. Another study showed that overweight women had less body fat when they were following a 12-hour fast compared to those who ate normally throughout the day.

The second reason we should practice intermittent fasting is because it improves our overall health. A study published in Diabetes Care found that patients who followed a 16/8 fasting schedule experienced significant improvements in glucose metabolism, insulin resistance, and lipid profiles. Another study found that individuals who practiced intermittent fasting had significantly improved insulin sensitivity and reduced inflammation.

Another benefit of intermittent fasting is that it enhances your sleep quality. Research published in the journal Sleep Medicine found that people who follow a 16/8 fasting pattern reported fewer insomnia symptoms and increased energy. They also slept longer and felt refreshed upon waking up.

How Much Weight Can You Lose in a Week with Intermittent Fasting?

There are many different kinds of intermittent fasting, but in your first week you can lose 5-10 lbs if you are super strict and hitting that calorie deficit while eating a low carb meal plan. This will be mostly water weight of course so after this first week the weight loss is more than likely to slow down.

The best way to lose weight is to eat less calories than your body burns every day. This means eating fewer calories than you burn during physical activity. The amount of food you should consume depends on how active you are. If you exercise regularly, you should eat around 1,200 calories per day. However, if you don’t exercise at all, you only need around 500 calories per day.

Intermittent fasting is a dieting method where people restrict their calorie intake to below what they would normally use. They do this by following a specific schedule of eating and fasting throughout the day. Some people fast for 16 hours (8 pm – 8 am) while others fast for 24 hours (12 pm – 12 am).

Fasting allows the body to rest from digesting food, which helps the body to burn fat faster. It also reduces blood sugar levels, which makes it easier to control hunger pangs. In addition, fasting improves insulin sensitivity, which promotes healthy metabolism.

When you start intermittent fasting, you might feel hungry after eating breakfast or lunch. To avoid this, try drinking water before eating anything else. Drinking water first will help you feel full faster and prevent you from overeating later on.

Another tip is to make sure you get enough sleep. When you wake up late, you tend to skip meals because you are too tired to prepare them. Make sure you go to bed early so you can fall asleep quickly and stay awake longer.

You can also reduce stress when you are trying to lose weight. Stress increases appetite and causes cravings for foods that cause extra pounds. Try taking deep breaths and meditating to relax your mind and calm down.

If you want to lose weight faster, you can follow these tips. Remember that no matter how many times you fail, you still have another chance to succeed!

Intermittent Fasting Meal Plan (Download PDF Version) (2)

Am I Going to Feel Full if I Eat All My Calories in 8 Hours?

This will be different for everybody so experiment a bit. Either start out with a smaller meal and then a big meal for dinner or do the opposite. Bigger meal at first and smaller meal closer to bed time. There are also those who eat 4 small meals during that 8 hours and it works great for them. For me personally what works best isn't having only one big meal at night.

The most common way to make sure you do not feel hungry while fasting is to eat small meals throughout the day. It is recommended to eat at least every 2 hours during the day.

If you want to know how much calories you should eat per meal, then you should use this calculator. You can calculate your daily calorie intake easily by entering your weight and age.

You can also find out what foods contain the most calories per serving here.

For example, a cup of cooked brown rice contains around 150 calories. A medium chicken breast contains around 300 calories.

A large baked potato contains around 400 calories.

A glass of milk (1/2 cup) contains around 200 calories.

A slice of bread (1 inch thick) contains around 250 calories.

Do You Still Eat 3 Meals When Intermittent Fasting?

This is entirely up to what you want to do and what works best. For most personally cutting out breakfast and eating the rest of the day with your 2 meals is normal. So 2 meals a day seems to be that sweet spot.

But just like with anything this way of eating isn't a one size fits all people are very different. I would try the 3 meals first within the 8 hours then see if you can back off to 2 meals and a snack then eventually 2 meals. Then maybe try the OMAD one meal a day plan which works great for many people as well.

Does Lemon Water Break A Fast?

Lemon water doesn't break your fast unless you are a crazy die hard with your water fasts. There are many benefits are plentiful and worth adding to your fast especially if this is your first one.

Lemon water is known as one of the best natural remedies for weight loss. It helps you lose weight because it contains citric acid which aids in digestion and metabolism. Citric acid increases your metabolic rate so that you burn calories faster. The lemon juice also provides vitamin C which boosts your immune system. Vitamin C stimulates the production of white blood cells which help fight infections. Drinking lemon water before meals improves digestion and helps you feel full after eating less food.

The benefits of drinking lemon water include:

Improves digestion

• Boosts metabolism

• Lowers cholesterol levels

• Helps prevent heart disease

• Promotes healthy skin

Which meal is best for intermittent fasting

The meal that is best is going to differ based on your way of eating or dieting strategy. For us it is always eggs and bacon for our first small meal then steak and maybe eggs again for dinner or our big meal. About half the time we only have one meal a day so that it definitely steak and eggs or ground beef with eggs as well.

Can I lose 20 pounds in 2 months with intermittent fasting

Losing 20 pounds in 2 months is a great feat and with intermittent fasting you can make that happen. When you break this down weekly it is only 2.5 lbs a week which seems more doable.

Also when first starting a big chunk of people will lose 5-10 lbs that first week leaving you 7 weeks to lose 10-15 lbs which is also very doable.

Just stick with it calculate your calories correctly don't get too strict so you don't go off the wagon.

Can you drink coffee while intermittent fasting

Yes you can drink coffee while fasting. Especially in the morning try to hold off as long as you can so the appetite suppressant effect of coffee last longer. Also can have another cup or two in the afternoon.

Coffee will help you overall along with adding in some additional antioxidants. Don't add in any creamer not even sugar creamer or sugar substitute. I know it may have little to no calories, but it will hinder your weight loss because it tricks your body into thinking sugar is coming so you still get an insulin response. You don't want this as you are trying to correct that insulin response by becoming less insulin sensitive.

Intermittent Fasting Meal Plan (Download PDF Version) (3)

How long after starting intermittent fasting will I see results

You can see results definitely within 24 hours of starting your intermittent fasting. The longer you are fasting the more likely you are to see the results. I would even suggest starting your week with a 24-36 hour fast to kick your metabolism into high gear. You are not only going to lose weight your mental clarity will be much better along with your digestive system among many other benefits.

Results vary from person to person depending on their genetics, metabolism, body type, age, health status, lifestyle habits, etc. The best way to know how much weight you should lose during IF is to measure your waist size. If you want to lose fat and get lean, then you should start losing 1 pound per week. You can use this calculator to calculate how many pounds you should lose every week if you want to lose 10% of your total bodyweight.

The amount of weight loss depends on several factors such as your current weight, height, gender, metabolic rate, activity level, diet plan, exercise routine, stress levels, sleep patterns, etc. A good rule of thumb is to lose one pound (4.5 kg) per week. This means that if you weigh 200 lbs (90kg), you would lose 50lbs (23.6 kg) in 6 months. However, some people may lose less than 5 lbs (2.3 kg) per month while others may lose up to 20 lbs (9 kg).

While there is no set formula to determine how fast you should lose weight, most experts agree that you should aim to lose at least 2 pounds per week. It’s recommended that you eat fewer calories than what you burn so that you don’t put yourself into starvation mode. In addition, it’s advisable to consume healthy foods like vegetables, fruits, whole grains, fish, lean meats, nuts, seeds, and legumes. Avoid junk food and processed carbs.

If you follow these guidelines, you should lose around 0.5 – 1 lb (0.22 – 0.45 kg) per day.

What is a good eating plan for intermittent fasting

The best eating plan you need to choose is mainly going to depend on the intermittent plan you go with. We will go over several of them below.

Calories – Overall calorie wise you should be eating your bodyweight X 10 or around that.

Protein- you should be trying to eat 1 gram of protein per pound that you weigh.

Meal Frequency – If doing the 16/8 or 18/6 should have 2-3 meals with maybe a coffee in the morning. If doing 20/4 or OMAD you should try to do one meal a day. So yes you will want to get in all your calories and protein during that one meal. Don't overeat and make yourself sick just eat until full then go from there. You will need to make adjustments to what you are eating if it isn't working.

Intermittent Fasting Meal Plan (Download PDF Version) (4)

16/8 Intermitting Fasting Eating Plan

A lot of people start here and it is a great place to ease into it. Its simple you eat 8 hours a day and you technically don't need to skip breakfast you can just push it back a couple hours usually and get away with 3 meals still.

Upsides – This is more for those that have a long work day and need some flexibility. It is very sustainable especially for the long term benefits.

Downside – you will need to eat very clean to get the benefits of this. You may want to add in 24-36 hours of fasting.

Example eating plan: 11am-7pm

9am: Black Coffee

11am: Scrambled eggs, bacon, and wheat toast

3:30pm: Chicken Salad with blue cheese dressing

6:30-7pm: Steak with some red potato fries

Alternate Day Fasting Eating Plan

This I have done time to time and there are several ways to do this. Essentially you eat one day and skip the next. This can be tough for several reasons. If you eat a higher carb diet you are going to crave more on your day off from eating. This is why most people will have a small meal of around 500 calories on the off day. This is probably the way to start you can also add in some black coffee on that off day.

Upsides: with longer fasting you will have more benefits with your insulin and hormones balancing out along with giving your digestive system a break. You will automatically save around 40-50% on your grocery bill. This is probably most like our ancestors ate long ago.

Most people will start with simply fasting 3 days a week like Monday, Wednesday, Friday. While eating Tuesday, Thursday, Saturday and Sunday. This will still give you the weekends.

Downside: More likely to have cravings on the off day depending on how clean you eat.

Eating Day Example:

8am: eggs, bacon, wheat toast

11am: banana, peanut butter

1pm: chicken salad with blue cheese

4pm: apple with some yogurt

6-7pm: steak dinner with red potato fries

Fasting Day Example 1 (0 Calorie):

8am: Black Coffee

12pm: Black Coffee

4pm: Black Coffee

*Drink lots of water try to push to closer to 8 16 ounce glasses

Fasting Day Example 2(500 calorie):

8am: Black Coffee

12pm: Black Coffee

4pm: Black Coffee

6:30pm: 500 calorie meal – 10 ounce ribeye

*Drink lots of water try to push to closer to 8 16 ounce glasses

Omad (One Meal A Day)

We find this to be the easiest way of fasting and getting the most out of it. You can get so much more accomplished during the day and will have so much more energy to get it done.

Eating one meal a day has many benefits including:

-Easier on your digestive system

-You will have more energy

-Will save you time and money

-You can eat whatever you want

Omad does take a little getting used to but once you do it will be a breeze. You can technically eat whatever you want just make sure its nutrient dense and not full of empty calories.


-You will have more energy

-Will save you time and money

-You can eat whatever you want


-You may be hungry at first

-You will need to make sure you are getting all your nutrients in that one meal


8am: Black Coffee

12pm: Black Coffee

6pm: Feast – 16 ounce ribeye, 6 slices of bacon, 6 fried eggs along with some ice cream.

Intermittent Fasting Meal Plan (Download PDF Version) (5)

What can I eat during Intermittent Fasting Meal Plan?

During Intermittent Fasting (IF) you don’t eat anything from 8am until 6pm. This means that your body doesn’t get any fuel for energy after 6pm. So what do you eat then? You can eat whatever you want! But there are some guidelines that you should follow when doing IF. For example, if you are going to fast for 12 hours, you shouldn’t eat anything before 8am because you won’t digest food properly. Also, you shouldn’ t drink anything at least 4 hours before eating because this would dilute the nutrients in your stomach. The best thing to do is to prepare yourself beforehand so that you know exactly how much you should eat. Here are some foods that you can eat while on an IF diet.


• Eggs – 2 eggs per day

• Oatmeal – 1 cup per day


• Protein – 3-4 ounces per day

• Vegetables – 5-6 servings per day

What should my first meal be when intermittent fasting

What is your opinion on what should be my first meal after I start Intermittent Fasting?

I think that you should eat something light and healthy like some fruits and salad. You shouldn't eat too much because you want to lose weight. It's best if you don't eat anything heavy before the fast. If you do, then you'll feel full during the fast.

If you are accustomed to this way of eating then you can transition into something like keto or carnivore by having a smaller meal first then maybe a steak for dinners. So start with about 2-4 eggs and 2-4 pieces of bacon. Make sure to cook those eggs in that bacon grease.

How many meals do you eat on 16 8 fast

On a 16 hour fast you can eat 2-3 meals and still feel good. If you are snacking you could add in a 4th meal as well.

I have been doing intermittent fasting for over a year now and it has really helped me lose weight and keep it off. I am not a fan of diets but I love the freedom of being able to eat whenever I want without feeling guilty. I recommend trying it out and see if it works for you.

How many meals a Day Do You Eat With Intermittent Fasting?

Intermittent fasting is a term used to describe when someone fasts from eating for a certain period of time (usually 24 hours) before they start again. It's most commonly done during the night so people wake up without feeling hungry. This method of dieting was first developed by Dr. Roy Walford who called it “The Fast That Lasts A Lifetime”. The idea behind this type of diet is that your body doesn't use food as fuel while you're sleeping so if you skip breakfast, lunch, dinner and snacks then you won't feel hungry at any point throughout the day.

This style of diet is usually recommended for weight loss because it helps to burn fat faster than traditional diets. However, there are some benefits to this type of diet including increased energy levels, improved mood, reduced stress and increased mental clarity.

There are several different types of intermittent fasting, however, the two most common ones are:

• 16/8 – where you only eat every 8 hours

• 18/6 – where you only eat once per 6 hours

Both these methods work very well for those looking to lose weight. If you want to try out intermittent fasting, I would recommend starting off with the 16/8 plan.

Can you eat eggs while fasting?

If you eat eggs while fasting then you wouldn't bee fasting. Most fasts are just water fasts, but you should definitely keep your calories to little to none. Some people I know drink some sugar free energy drinks an such which can have around 20-25 calories which is fineand won't technically break a fast just try to keep it under 40 calories at any one serving. Also if you can just stick with black coffee.

Final Thoughts

Intermittent fasting is a flexible and effective eating strategy for weight loss. And while you don't have to change your diet to lose weight, we believe that it is much better if you do change your diet to receive all of the health benefits. Our typical intermittent fasting meal plan includes plenty of lean protein, healthy fats, and complex carbohydrates at each meal. This type of meal plan is sustainable and will help you lose weight in a healthy way.

Intermittent fasting can be the key to sustaining a healthy lifestyle and achieving your weight loss goals. With a little planning and preparation, you can easily integrate intermittent fasting into your daily routine. Try our 16/8 intermittent fasting plan today and see the results for yourself! Want to go extreme go for the OMAD and add in 24-36 hours of fasting earlier in the week. Within a couple weeks you know the difference.

If you want to take it to a whole new level try going carnivore for the first 30 days with your intermittent fasting. The changes your body will take on are amazing and can help heal your body from the inside out.

Intermittent Fasting Meal Plan (Download PDF Version) (2024)


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