7-day Meal Plan For Intermittent Fasting

Written byListonic team

Updated on Nov 22, 2024

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

Meats

Chicken

Salmon

Turkey

Steak

Cod

Tuna

Shrimp

Lamb

Plant based

Tofu

Veggie burgers

Dairy & eggs

Eggs

Feta cheese

Cottage cheese

Greek yogurt

Fish & seafood

Salmon

Cod

Tuna

Shrimp

Fresh grocery

Mixed greens

Cherry tomatoes

Cucumbers

Broccoli

Spinach

Mixed vegetables

Sweet potatoes

Green beans

Asparagus

Bell peppers

Carrots

Apples

Mixed berries

Bananas

Pineapple

Dry goods

Quinoa

Brown rice

Whole grain tortillas

Whole grain crackers

Whole grain toast

Snacks & sweets

Almonds

Mixed nuts

Pine nuts

Dried fruit

Spices & sauces

Balsamic vinaigrette

Honey

Soy sauce

Caesar dressing

Mint sauce

Olive oil

Salt and pepper

Mixed herbs and spices

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.

✅Tip

Break your fast with protein-rich foods like Greek yogurt to maintain muscle mass and satiety.

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.

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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.

Recommended nutrient breakdown

Protein: 29%

Fat: 16%

Carbs: 42%

Fiber: 11%

Other: 2%

How to budget on this meal plan

To budget this intermittent fasting meal plan, focus on purchasing versatile and bulk items. Choose whole grains like brown rice and quinoa in larger quantities for savings. Opt for seasonal fruits and vegetables, and consider frozen options for berries and mixed vegetables. Buy proteins like chicken, turkey, and tofu in bulk, and look for sales on fish and shrimp. Eggs are a cost-effective protein source. Utilize beans and lentils as inexpensive protein and fiber additions. Make your own dressings and sauces using bulk-bought olive oil and vinegar, and buy herbs and spices in bulk. Plan meals to use overlapping ingredients, reducing waste and cost.

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Extra tips

Choose nourishing snacks for your eating windows in intermittent fasting:

Greek yogurt with mixed berries
Almonds and walnuts
Boiled eggs
Cheese slices with apple
Fresh fruit salad
Whole grain toast with avocado
Carrot and cucumber sticks with hummus

For intermittent fasting, water should be the primary beverage to maintain hydration. Herbal teas and black coffee are good choices as they contain minimal calories, helping to maintain the fast. Bone broth can be a nourishing option during eating periods, providing nutrients and aiding in satiety.

Intermittent fasting is more about when you eat than what you eat, but nutrition still matters. During your eating periods, focus on nutrient-dense foods. Pack in proteins, healthy fats, and lots of fruits and veggies. Whole grains are great for sustained energy. It’s all about making those meals count with quality, nutritious foods.

Meal plan suggestion

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🔥: 2000
Fat💧: 70g
Carbs🌾: 150g
Protein🥩: 120g

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🔥: 2100
Fat💧: 75g
Carbs🌾: 160g
Protein🥩: 125g

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🔥: 2050
Fat💧: 73g
Carbs🌾: 155g
Protein🥩: 130g

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🔥: 1950
Fat💧: 68g
Carbs🌾: 150g
Protein🥩: 120g

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🔥: 2000
Fat💧: 70g
Carbs🌾: 155g
Protein🥩: 125g

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🔥: 2100
Fat💧: 75g
Carbs🌾: 160g
Protein🥩: 130g

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🔥: 2050
Fat💧: 72g
Carbs🌾: 155g
Protein🥩: 128g

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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.

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