Intermittent Fasting meal plan for dieting

Updated on Nov 22, 2024

The Intermittent Fasting meal plan for dieting aims to aid in weight loss through controlled eating periods. Meals are nutrient-dense and lower in calories, including lean proteins, vegetables, and healthy fats. Portion control is practiced to maintain a caloric deficit, essential to lose weight healthily.

Meal plan grocery list

Meats

Chicken breast

Salmon fillet

Fresh grocery

Mixed greens

Cherry tomatoes

Cucumbers

Medium apples

Asparagus

Dry goods

Quinoa

Brown rice

Bakery

Whole grain bread

Whole grain wraps

Dairy & eggs

Greek yogurt

Plant based

Tofu

Chia seeds

Almonds

Spices & sauces

Vinaigrette dressing

Meal plan overview

Revolutionize your dieting experience with the Intermittent Fasting meal plan for dieting. This innovative plan provides numerous health benefits, combining the discipline of intermittent fasting with satisfying, nutrient-rich meals.

This intermittent fasting diet plan is tailored to promote weight loss and a healthy relationship with food, making dieting both effective and enjoyable.

Intermittent Fasting meal plan for dieting exemplary product

Foods to eat

High-Protein Foods: Chicken, turkey, fish, and tofu to help with satiety and muscle maintenance.
Fiber-Rich Vegetables: Broccoli, spinach, and other leafy greens for fullness and nutrients.
Whole Grains: In moderation, such as oats, brown rice, and whole wheat bread.
Healthy Fats: Avocado, olive oil, and nuts, but in controlled portions.
Low-Calorie Fruits: Berries, apples, and pears for sweetness and fiber.
Hydration: Water, herbal teas, and black coffee to avoid dehydration and support healthy weight loss.
Lean Dairy or Alternatives: Greek yogurt or almond milk for calcium and protein.
Herbal Teas: For hydration and appetite control.

✅Tip

Opt for nutrient-dense, low-carb vegetables like leafy greens, broccoli, and bell peppers to fill up on fewer calories while still getting essential vitamins and minerals.

Foods not to eat

High-Calorie Snacks: Avoid chips, cookies, and other calorie-dense foods with little nutritional value.
Sugary Foods and Drinks: Such as candy, cakes, and sodas that minimize your blood sugar control.
Fried and Fast Foods: High in unhealthy fats and calories.
Refined Carbohydrates: White bread and pasta can contribute to rapid blood sugar spikes and hunger.
High-Fat Meats: Like bacon and sausage, which are high in saturated fats.
Alcohol: Adds extra calories and can disrupt your fasting benefits.
Full-Fat Dairy Products: In excess, as they can be high in saturated fats.
Processed Foods: Often high in sodium and preservatives.

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Main benefits

The Intermittent Fasting meal plan for dieting combines the efficacy of intermittent fasting with a balanced diet for weight loss. The eating windows are filled with nutrient-rich, low-calorie healthy foods that promote satiety and energy. The intermittent fasting schedules help in creating a calorie deficit, essential for weight loss, while ensuring that all nutritional needs are met.

Recommended nutrient breakdown

Protein: 20%

Fat: 30%

Carbs: 45%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Grilled chicken breast, mixed greens, and cherry tomatoes are staples for a dieting plan and can be more affordable when bought in bulk or in season. Vinaigrette dressing, almonds, and medium apples are essential for low-calorie snacking and can be more economical when purchased in larger quantities. Salmon fillet, asparagus, and quinoa are also cost-effective when bought in bulk. Consider making your own vegetable and bean soup and hummus to save money. Plan your daily food intake and meal frequency to always be sure how many meals you have left outside of your fasting window.

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Extra tips

Select these low-calorie snacks for effective dieting within your eating window:

Sliced cucumber with hummus
Berries and a small handful of nuts
Baked kale chips
Plain popcorn
Rice cakes topped with avocado
Watermelon or other melon slices
Hard-boiled eggs

While dieting with intermittent fasting, prioritize drinks that aid weight loss. Water, green tea, and herbal teas are great choices. Black coffee can help suppress appetite, but steer clear of added sugars and milk to lower your calorie intake. Infused waters with fruits or herbs can add flavor without calories.

When using intermittent fasting as a diet strategy, it’s important to make every calorie count by choosing foods that are rich in nutrients. Focus on lean proteins to help with satiety and muscle maintenance, fiber-filled vegetables and fruits to keep you full longer, and healthy fats to provide energy. This eating pattern ensures that you support your body’s needs while creating a calorie deficit for weight loss.

Meal plan suggestion

Day 1

Lunch (12:00 PM): Grilled chicken breast with mixed greens salad, cherry tomatoes, cucumbers, and a vinaigrette dressing
Snack (3:00 PM): A medium apple and a handful of almonds
Dinner (7:00 PM): Baked salmon with steamed asparagus and a side of quinoa

Day 2

Lunch (12:00 PM): Vegetable and bean soup with a side of whole grain bread
Snack (3:00 PM): Greek yogurt with a sprinkle of chia seeds and fresh berries
Dinner (7:00 PM): Stir-fried tofu with mixed vegetables and brown rice

Day 3

Lunch (12:00 PM): Whole grain wrap with turkey, avocado, lettuce, and tomato
Snack (3:00 PM): Carrot and cucumber sticks with hummus
Dinner (7:00 PM): Grilled shrimp over mixed greens with olive oil and lemon dressing

Day 4

Lunch (12:00 PM): Quinoa salad with chickpeas, cucumber, bell peppers, and a lemon-olive oil dressing
Snack (3:00 PM): A small orange and a handful of walnuts
Dinner (7:00 PM): Baked chicken breast with roasted Brussels sprouts and sweet potato

Day 5

Lunch (12:00 PM): Tuna salad with mixed greens, avocado, and olives
Snack (3:00 PM): A handful of mixed berries and a few pieces of dark chocolate
Dinner (7:00 PM): Vegetable stir-fry with tofu and a side of cauliflower rice

Day 6

Lunch (12:00 PM): Whole grain sandwich with grilled vegetables and hummus
Snack (3:00 PM): Bell pepper slices with guacamole
Dinner (7:00 PM): Baked cod with a side of steamed green beans and a small portion of mashed potatoes

Day 7

Lunch (12:00 PM): Spinach and mushroom omelette with a side of whole grain toast
Snack (3:00 PM): A handful of mixed nuts and dried fruit
Dinner (7:00 PM): Grilled chicken Caesar salad with light dressing and no croutons

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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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