Intermittent Fasting Meal Plan (2024)

by Ryan | Last updated Dec 28, 2023 | Fasting

  1. Intermittent Fasting Meal Plan (1)

    Ingridon May 9, 2021 at 1:19 AM

    How do I get the PDF for meal plans for 16/8 fasting plans. I do not see the pdf?


    • Intermittent Fasting Meal Plan (2)

      Ryan Gleasonon May 9, 2021 at 8:24 PM

      Hey Ingrid, the form for the PDF is at the bottom of the post. Enter your name and email and it will be in your inbox shortly. I’ll also send you and email with the PDF right now. Thanks for reading and let us know if you have other IF questions!


  2. Intermittent Fasting Meal Plan (3)

    peteron June 16, 2021 at 9:15 AM

    Thanks for PDF


    • Intermittent Fasting Meal Plan (4)

      Ryan Gleasonon June 16, 2021 at 11:23 AM

      You’re welcome!


    • Intermittent Fasting Meal Plan (5)

      Alexon July 20, 2022 at 9:19 AM

      Thank you for this meal plan.


      • Intermittent Fasting Meal Plan (6)

        Alexon July 22, 2022 at 12:26 PM

        Glad you find it helpful and best of luck, Alex!


  3. Intermittent Fasting Meal Plan (7)

    Yesenia de Leónon July 25, 2021 at 12:55 AM

    Gracias por compartir tan valiosa información


    • Intermittent Fasting Meal Plan (8)

      Alexon July 28, 2021 at 2:55 PM

      Con gusto!


  4. Intermittent Fasting Meal Plan (9)

    Shrinivas Kulkarnion August 10, 2021 at 1:59 AM

    Please share 16/8 diet in pdf


    • Intermittent Fasting Meal Plan (10)

      Ryanon August 10, 2021 at 1:32 PM

      Hey! In the PDF, there’s a blank meal plan that you can print to write your own intermittent fasting weekly meal plan. Is there a chance you only saw this empty page? Please scroll through the entire PDF, because we do share a 16/8 diet meal plan for a week. Each day includes food ideas for breakfast, lunch, dinner, and two snacks.

      I hope this helps and please let me know if you have other questions. For more information on the 16/8 intermittent fasting diet check out the articles on our Fasting Page.


  5. Intermittent Fasting Meal Plan (11)

    Melissa Caruanaon October 9, 2021 at 10:16 AM

    Great read thank you for educating regarding options


  6. Intermittent Fasting Meal Plan (13)

    Ashleyon October 25, 2021 at 4:28 PM

    Hey! I would love to download the 16:8 pdf but don’t see it. Can you please send it to me via email?


    • Intermittent Fasting Meal Plan (14)

      Alexon October 27, 2021 at 2:35 PM

      Hey Ashley!

      Ooo thanks for the feedback! The email form is pretty far down, so noted! I’ve added in your name so you should be seeing that email soon. Enjoy and good luck!


  7. Intermittent Fasting Meal Plan (15)

    Jordan Herreson December 4, 2021 at 2:51 AM

    Beginning my first 3-day water fast early this morning, thank you for all of the helpful information to follow while fasting and the tips you shared on properly breaking the 3-day fast.


    • Intermittent Fasting Meal Plan (16)

      Alexon December 8, 2021 at 1:46 PM

      Hey Jordan,

      Thanks so much, we appreciate the comment! So… how did it go?! We hope some of the information in here was helpful – it was just our experience and we’re always eager to hear more.


    • Intermittent Fasting Meal Plan (17)

      Katrina W Milleron February 4, 2022 at 3:55 PM

      May I get a copy of your PDF Intermittent Fasting 12-8 Daily Meal Planner. Starting in 2 days and excited. Thank you.


      • Intermittent Fasting Meal Plan (18)

        Alexon February 6, 2022 at 3:37 PM

        Hi Katrina!

        Were you able to download the 12-8 Daily Meal Planner already? In this article you’ll find the form to sign up and you’ll get the PDF immediately sent to you. If you don’t see it, check in SPAM. Thanks and good luck!


  8. Intermittent Fasting Meal Plan (19)

    Isaacon December 6, 2021 at 4:12 AM

    Hey! I would love to download the 16:8 pdf but don’t see it. Can you please send it to me via email?


    • Intermittent Fasting Meal Plan (20)

      Alexon December 8, 2021 at 1:53 PM

      Hi Isaac!

      Thanks for the feedback, we’ll try to make the sign up form more obvious. You’ll see it on the Intermittent Fasting Meal Plan page in a sign-up form under $0 – Intermittent Fasting Meal Plan. Good luck and thanks for the comment!


  9. Intermittent Fasting Meal Plan (21)

    Jeremyon January 3, 2022 at 3:20 PM

    How often do you guys do cardio?


    • Intermittent Fasting Meal Plan (22)

      Ryanon January 3, 2022 at 7:53 PM

      Hey Jeremy, we typically do cardio 4-6 days a week. I ran a marathon three weeks ago so my cardio load has been significant for the last four months. Does that help? Let us know if you have more questions.


  10. Intermittent Fasting Meal Plan (23)

    Aime'on April 27, 2022 at 2:52 PM

    I downloaded and printed the IF plan but are their recipes for the intermittent fasting 16/8 plan to go with the suggested plan? Like smoothie/w yogurt, banana, spinach, ginger. How much do I put of each in the smoothie?


    • Intermittent Fasting Meal Plan (24)

      Ryanon May 2, 2022 at 9:01 PM

      Hey Aime! You’re right, they are not exact recipes. This is difficult because everyone has different portion sizes. Generally, you can either keep to the same amount of food you would eat prior to IF. Or, you can calculate your Daily Caloric Intake (DCI) — an Apple watch or FitBit does this for you — or you can use a calculator like this and then log your food in a free app like MyFitnessPal to make sure you’re hitting your calorie targets. This will take some trial and error over the first few days to get it right, but once you’re familiar with the portion sizes it’s easy to eyeball it from there. One of the downsides of IF is that people frequently eat too little, so that’s the main thing we’re trying to avoid.

      I hope this helps! But yes, to answer your question more directly, per person our smoothies generally have 1 banana, 1/2 cup of frozen spinach, 1/2 cup Greek yogurt, and 1/2″ nub of ginger with water or almond milk. Also 6 or so ice cubes.


  11. Intermittent Fasting Meal Plan (25)

    Jerryon May 25, 2022 at 4:55 PM

    Excited to give it a go! Thanks for making the pdf available.


    • Intermittent Fasting Meal Plan (26)

      Alexon May 29, 2022 at 6:01 PM

      Thanks Jerry! Let us know how we can help, and good luck!


  12. Intermittent Fasting Meal Plan (27)

    Jenny Anne Miralleson May 25, 2022 at 9:39 PM

    Please send the pdf


    • Intermittent Fasting Meal Plan (28)

      Alexon May 29, 2022 at 6:02 PM

      Hi Jenny!

      The PDF is available through the form on this site — unfortunately, we’re not legally supposed to send it out without the form sign up. Good luck with IF and let us know how we can help!


  13. Intermittent Fasting Meal Plan (29)

    Liza Louwon June 10, 2022 at 2:45 PM

    Please send me the PDF.


    • Intermittent Fasting Meal Plan (30)

      Alexon July 13, 2022 at 10:18 AM

      Hi Liza!

      Were you able to find the PDF? You can put your email address in the form above to receive it. Unfortunately, we’re not legally able to send it to you directly!


  14. Intermittent Fasting Meal Plan (31)

    Kagisoon July 4, 2022 at 1:20 AM

    Can the intermitent fast reset my metabolism


    • Intermittent Fasting Meal Plan (32)

      Alexon July 13, 2022 at 10:17 AM

      Hi Kagiso!

      Intermittent fasting has been shown to benefit and potentially increase metabolism by as much as 12%. Through fasting, you can stabilize your metabolism without wreaking havoc on it. Again, make sure to consume a sufficient amount of calories throughout the day. Intermittent fasting isn’t about calorie restriction! Thanks!


  15. Intermittent Fasting Meal Plan (33)

    Lizaon November 10, 2022 at 8:43 AM

    Hi – I have started the 16/8 fasting. Eat at 12 and last meal before 8. I have no idea how many meals to eat ? I eat super clean however only have 3 meals due to not being hungry in between. I include no more than 15g of carbs / 20g protein and fat in the first 2 meals and evening meal is veg / protein and a fat.

    I am worried I am not eating enough calories compared to your eating plan

    Could you advise me here ?


    • Intermittent Fasting Meal Plan (34)

      Ryanon November 15, 2022 at 10:23 PM

      Hey Liza, thanks for reaching out. Three meals in an 8 hour window is good. It will take time to transition. At first, eating all of your daily calories in much less time will make you feel stuffed. So don’t worry if you are not eating enough calories right now. Take some time for your body to get used to IF and then you can adjust. Are you eating the same amount of calories you were before starting IF?


  16. Intermittent Fasting Meal Plan (35)

    Kevinon January 6, 2023 at 5:53 PM

    Hey guys I have just stated looking into IF and thank you so much for all your help and information.
    I have downloaded the 16/8 if pdf, thank you for that.
    A question if I May you mention that tea and coffee etc, can be consumed during fasting, but why only without milk ?, I get the sugar side of it.
    Thank u Regards,


    • Intermittent Fasting Meal Plan (36)

      Alexon January 16, 2023 at 2:47 PM

      Hi Kevin!

      We avoid the milk simply to keep it zero calorie, just in case even a splash kicks you out of the fast. Actually, you even have to be careful with some teas which do have calories, such as yerba mate! This is something we recommend for longer fasts, such as our 3 day fast. For shorter fasts, you can add milk but I would label that as the end of your fast.

      Have you been fasting? How has it been going so far?


    • Intermittent Fasting Meal Plan (37)

      Stacion January 23, 2023 at 1:42 AM

      What about diabetes and IF? Isn’t it dangerous not to eat near bed time for blood sugar levels?


      • Intermittent Fasting Meal Plan (38)

        Ryanon January 24, 2023 at 10:38 AM

        Great question. It’s critical to manage your blood sugar levels as it could be dangerous to not eat near bed time. Please talk to your physician or doctor about intermittent fasting. If they give you the okay, you’ll have to monitor your blood sugar and see how your body responds. Also, it’s good to talk to your doctor about any medications you’re taking (dosage and when to take them).


  17. Intermittent Fasting Meal Plan (39)

    ATHENA PSEFTOUDIon March 8, 2023 at 1:15 AM

    I am a triathlete and have morning workouts.. I prefer the 14/10 window is more sustainable for me. but I would like to try the 16/8.
    Have a problem with what to eat after my morning run.. I do not do intense workouts in the morning. Another issue most of my intense bike or run after work between 6-8, this is why I use the 14/10


    • Intermittent Fasting Meal Plan (40)

      Ryanon March 13, 2023 at 10:52 AM

      Hey! It sounds like the 14/10 window fits your lifestyle well. Of course give 16/8 a try but make sure you’re still getting enough calories to fuel your workouts. After your morning run, greek yogurt (plain 2% fa*gE is good) with granola or an egg and veggie scramble is good. If you’re not already having a recovery smoothie, this is a great way to get more protein, micronutrients, and raw veggies like kale or spinach. The best time is after a morning workout. We have some favorites if you need a recommendation. Let us know how it goes and what other questions you have!


  18. Intermittent Fasting Meal Plan (41)

    Kayon May 2, 2023 at 7:43 AM

    IF pdf please


    • Intermittent Fasting Meal Plan (42)

      Alexon May 17, 2023 at 4:17 PM

      Hi Kay!

      You should see the meal plan in the form on the site, you’ll just need to enter in your email which I’m not legally allowed to do for you. Thanks and I hope that your IF journey goes well!


  19. Intermittent Fasting Meal Plan (43)

    Jesson September 8, 2023 at 5:36 PM

    Hello how do I get the PDF? Can you send it to my email please.


    • Intermittent Fasting Meal Plan (44)

      Alexon September 19, 2023 at 8:05 PM

      Hi Jess! Legally I’m not supposed to send this directly to you, but a form should pop up on this page to enter in your info. Thanks for understanding!


  20. Intermittent Fasting Meal Plan (45)

    Kalion January 7, 2024 at 7:02 PM

    I was wondering what the daily calorie intake is on the 16/8 intermittent fasting food plan?


    • Intermittent Fasting Meal Plan (46)

      Alexon January 12, 2024 at 12:40 AM

      Hi Kali! Really great question, and one that no one has asked yet!

      The 16/8 intermittent fasting meal plan we share is more of a guide and we don’t share specific calories or portion sizes. We recommend calculating your daily calorie target, either by taking a deep dive like how we walk you through in our article 30-Day Weight Loss Challenge, or more generally using a calculator like this one here.

      Then, the idea is to follow the meal plan but to meet your daily calorie goals within the 8 hours. Some ways to easily modify the meal plan to hit your daily targets is to log calories in a free app like MyFitnessPal and either go lighter or heavier on the higher-calorie foods like oil, peanut butter, avocado, cheese, and Greek yogurt. (We actually have a convenient list of common high calorie foods here if that helps to reference.)

      Hope this makes sense and helps! It will take some calculating on your end to determine your daily target calories, but once you have that number, it will all fall into place!


  21. Intermittent Fasting Meal Plan (47)

    Marvon February 1, 2024 at 7:31 PM

    I go to the gym at 7 am and spend about 1.5 to 2 hours. I do strength training on MWF. Yoga on Tues, Thurs. Cardio 5 days a week, about 30 minutes on elliptical machine, usually after strength training and yoga. If I were to do 16/8 IF, I’m a bit worry about working out during fasting period. Will it be too much for my body to handle? I can try toeat between 10 am and 6 pm


    • Intermittent Fasting Meal Plan (48)

      Ryanon February 21, 2024 at 3:23 PM

      Hey! You sure have a great routine. Talk about motivation! It’s going to be an adjustment for sure, but yes, your body should be able to handle it if you transition gradually. Check out our article on Intermittent Fasting and Morning Workouts and let us know if you have other questions.


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Intermittent Fasting Meal Plan (2024)


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