Indian meal plan for intermittent fasting
Listonic team
Updated on Oct 1, 2024
Combine the benefits of intermittent fasting with the rich flavors of Indian cuisine in the Indian Meal Plan for Intermittent Fasting. This plan offers delicious meals designed to fit your fasting schedule, making it easy to enjoy nutritious food while following your fasting routine. Stay satisfied and energized with meals that support your lifestyle.
Meal plan grocery list
Dry goods
Rice
Poha
Lentils
Chickpeas
Fresh grocery
Spinach
Tomatoes
Onions
Garlic
Ginger
Carrots
Green beans
Cauliflower
Peas
Potatoes
Bell peppers
Cucumber
Mango
Bananas
Apples
Dairy & eggs
Yogurt
Paneer
Eggs
Meats
Chicken breast
Fish & seafood
Salmon
Nuts & seeds
Almonds
Cashews
Spices & sauces
Cumin seeds
Turmeric powder
Coriander powder
Garam masala
Olive oil
Coconut oil
Lemon
Meal plan overview
Make intermittent fasting easier with the Indian Meal Plan for Intermittent Fasting. This plan provides meal ideas that fit perfectly into your eating windows, including filling and nutritious dishes like poha, sabzi, and lentil soups. Enjoy balanced meals that keep you satisfied and energized.
Each day offers recipes and tips to support your fasting routine with the flavors of Indian cuisine. This plan helps you maximize the benefits of intermittent fasting without feeling deprived.
Foods to eat
Nutrient-Dense Foods: Focus on whole foods like legumes, whole grains, and lean proteins to maximize nutrition in limited eating windows. These foods are essential for maintaining energy and ensuring proper nutrient intake.
Healthy Fats: Include avocados, coconut oil, and nuts to help sustain energy levels during fasting periods. These fats provide long-lasting energy without spiking your insulin levels.
Hydrating Foods: Consume foods high in water content like cucumbers, celery, and watermelon during eating periods to stay hydrated.
Protein-Rich Foods: Incorporate eggs, Greek yogurt, and fish to help in muscle repair and growth during fasting periods.
✅Tip
Foods not to eat
High-Sugar Foods: Avoid sugary snacks and desserts that can cause rapid spikes in blood sugar levels. These can disrupt the metabolic benefits of fasting.
Heavy Meals: Steer clear of very heavy meals that can be hard to digest and may affect sleep during fasting hours. Large, rich meals can make the fasting periods more difficult.
Refined Carbohydrates: Limit pastries, white bread, and other refined grains that can cause blood sugar imbalances and hunger spikes.
Main benefits
Adopting the Indian meal plan for intermittent fasting can provide unique benefits during your fasting periods. The plan’s emphasis on fiber-rich foods like vegetables and legumes helps keep you satiated for longer periods. The use of spices such as turmeric and cumin can aid in digestion and reduce inflammation. When it's time to eat, nutrient-dense meals ensure you’re getting essential vitamins and minerals, making your fasting periods more effective. The variety of flavors and textures in Indian cuisine also keeps your eating windows enjoyable and satisfying.
Recommended nutrient breakdown
Protein: 20%
Fat: 30%
Carbs: 45%
Fiber: 3%
Other: 2%
How to budget on this meal plan
Download the grocery list for FREE
- Add and remove items
- Sort items by store aisles
- Share the list with your partner
Extra tips
Here are some snacks for intermittent fasting:
- Roasted chana (chickpeas)
- Greek yogurt with honey
- Paneer cubes with spices
- Mixed nuts and seeds
- Fruit smoothie with almond milk
- Boiled eggs
- Vegetable salad with chickpeas
During intermittent fasting, drink options include water, coconut water, and herbal teas like ginger or tulsi tea. Black coffee and green tea can be consumed during fasting windows. Smoothies made with fruits and vegetables can provide extra nutrients during eating windows.
Meal plan suggestion
Day 1
- Breakfast:Poha with carrots, peas, and a sprinkle of cumin seeds
- Lunch:Chickpea salad with tomatoes, onions, cucumbers, and lemon dressing
- Dinner:Grilled salmon with spinach and garlic sautéed in olive oil
- Snack:Yogurt with sliced bananas and almonds
Day 2
- Breakfast:Omelette with onions, bell peppers, and tomatoes
- Lunch:Lentil soup with carrots and spinach, seasoned with turmeric and coriander powder
- Dinner:Chicken breast marinated in yogurt and garam masala, served with cauliflower rice
- Snack:Apple slices with cashew nuts
Day 3
- Breakfast:Paneer scramble with green beans and onions
- Lunch:Tomato rice with peas and paneer, flavored with cumin seeds
- Dinner:Grilled chicken with mashed potatoes and garlic spinach
- Snack:Mango and yogurt parfait topped with crushed almonds
Day 4
- Breakfast:Poha with green beans, bell peppers, and lemon zest
- Lunch:Chickpea and cucumber salad with diced tomatoes and olive oil dressing
- Dinner:Paneer tikka with roasted bell peppers and onions
- Snack:Banana smoothie with yogurt and cashews
Day 5
- Breakfast:Spinach and egg bhurji with onions and tomatoes
- Lunch:Lentil dal with turmeric, coriander, and cumin seeds, served over rice
- Dinner:Baked salmon with sautéed carrots and peas
- Snack:Sliced apples with a handful of almonds
Day 6
- Breakfast:Paneer stuffed paratha made with grated paneer, onions, and garam masala
- Lunch:Mixed vegetable curry with potatoes, cauliflower, and peas in a tomato base
- Dinner:Grilled chicken with a side of stir-fried spinach and garlic
- Snack:Yogurt mixed with sliced mango and topped with crushed cashews
Day 7
- Breakfast:Carrot and pea poha with lemon juice
- Lunch:Chickpea curry with onions, tomatoes, and bell peppers
- Dinner:Paneer butter masala with steamed rice
- Snack:Fresh banana and mango fruit salad
Want to learn more?
⚠️Keep in mind
Other meal plans
7-day Meal Plan For Mediterranean Diet
Embarking on a Mediterranean journey? You're in for a treat! Discover the secrets of a 7-day Mediterranean diet meal plan and how it can invigorate your health. This article will guide you through a flavorful world of nutritious foods and show you how to turn these meals into an efficient shopping list. Let's set sail!
7-day Meal Plan For Weight Loss
Ready to kickstart your weight loss journey? A 7-day meal plan tailored for weight loss could be your golden ticket. In this article, we'll explore how to craft a meal plan that's both delicious and effective for shedding pounds, plus tips on transforming it into a smart shopping list. Time to get excited about your health goals!
7-day Meal Plan For Diabetics
Managing diabetes with diet doesn't have to be daunting. Learn how a 7-day meal plan can help control your blood sugar and improve overall health. We'll guide you through creating diabetic-friendly meals and turning them into a simple shopping list. Let's make healthy eating a breeze!
Listonic team
Fact-checked