Intermittent Fasting meal plan for healthy eating

Written byListonic team

Updated on Nov 22, 2024

The Intermittent Fasting meal plan for healthy eating emphasizes a balanced intake of nutrients during eating windows. It includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats, ensuring a comprehensive approach to nutrition while following the intermittent fasting schedule.

Meal plan grocery list

Fresh grocery

Mixed greens

Cherry tomatoes

Cucumbers

Avocado

Blueberries

Broccoli

Lettuce

Tomato

Apples

Dairy & eggs

Greek yogurt

Fish & seafood

Salmon fillet

Meats

Turkey slices

Dry goods

Quinoa

Whole grain sandwich bread

Spices & sauces

Balsamic vinaigrette

Mustard

Plant based

Tofu

Almonds

Meal plan overview

Embrace a holistic approach to health with our intermittent fasting balanced diet for healthy eating. This plan merges the principles of intermittent fasting with a focus on nutritious, whole foods.

This eating pattern is all about eating clean and mindfully during your eating window, ensuring a well-rounded, health-boosting diet.

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Foods to eat

Whole Grains: Quinoa, brown rice, and whole wheat bread for complex carbohydrates and fiber.
Lean Protein: Chicken, fish, and legumes for essential amino acids.
Healthy Fats: Olive oil, nuts, and avocados for heart health and satiety.
Vegetables: A variety of colorful vegetables, both raw and cooked, for essential vitamins, minerals, and blood sugar control.
Fruits: Berries, apples, and other seasonal fruits for natural sweetness and antioxidants.
Dairy or Plant-Based Alternatives: Greek yogurt or almond milk for calcium and protein.
Hydration: Plenty of water, herbal tea, and black coffee for hydration and healthy weight loss.
Nuts and Seeds: For healthy snacking and added nutrients.

✅Tip

Focus on consuming whole, minimally processed foods during your eating window to support overall health and well-being.

Foods not to eat

Processed Snacks: Chips, cookies, and other high-calorie, low-nutrient foods.
Refined Carbohydrates: White bread, pasta, and other processed grains.
High-Sugar Foods: Candies, cakes, and sugary beverages increase general calorie intake.
Excessive Dairy: Full-fat cheeses and creams can be high in saturated fats.
Fried Foods: Typically high in unhealthy fats and calories.
Alcohol: Can disrupt metabolic balance and hydration.
High-Sodium Foods: Such as canned soups and processed meats, which can increase blood pressure.
Trans Fats: Found in some processed and fast foods.

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Main benefits

This Intermittent Fasting diet for healthy eating focuses on nutrient-dense foods during eating periods, ensuring a balanced intake of vitamins, minerals, and other nutrients. It includes a variety of whole foods like vegetables, fruits, whole grains, lean proteins, and healthy fats, aligning with the principles of a wholesome diet while incorporating the benefits of the fasting period.

Recommended nutrient breakdown

Protein: 10%

Fat: 35%

Carbs: 50%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Mixed greens, cherry tomatoes, and cucumbers are key ingredients for a healthy diet and can be more affordable when bought in bulk or in season. Avocado, balsamic vinaigrette, and Greek yogurt are essential for nutritious meals and can be more economical when purchased in larger quantities. Salmon fillet, broccoli, and quinoa are also cost-effective when bought in bulk. Consider making your own wraps and hummus to save money. Schedule meal frequency to always know how many meals there is to prepare outside your fasting window.

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Extra tips

Enjoy these wholesome snacks for overall health and wellness:

Mixed fruit salad
Natural yogurt with honey and granola
Raw nuts and seeds
Whole grain rice cakes with nut butter
Fresh veggie sticks with yogurt dip
Homemade smoothie with greens and fruits
Oatmeal with fresh berries

For a healthy eating approach to intermittent fasting, stay hydrated with water and herbal teas. Black coffee can be a good option, but avoid adding sugar to lose weight healthily. Freshly squeezed fruit juices and calorie free beverages are fine in moderation. Green tea, known for its antioxidants, is also a beneficial choice.

Intermittent fasting focused on healthy eating emphasizes consuming a variety of nutrient-dense foods during your eating windows. Daily food intake includes a balance of proteins, a wide range of fruits and vegetables for vitamins and minerals, and whole grains for sustained energy. Including healthy fats from sources like avocados and olive oil not only provides necessary nutrients but also helps with satiety, which can be particularly beneficial during fasting periods.

Meal plan suggestion

Day 1

Lunch (12:00 PM): Grilled chicken and avocado salad with mixed greens, cherry tomatoes, cucumbers, and a balsamic vinaigrette
Snack (3:00 PM): Greek yogurt with a handful of blueberries
Dinner (7:00 PM): Baked salmon with a side of steamed broccoli and quinoa

Day 2

Lunch (12:00 PM): Whole grain sandwich with turkey, lettuce, tomato, and mustard
Snack (3:00 PM): A medium apple and a handful of almonds
Dinner (7:00 PM): Stir-fried tofu with mixed vegetables and brown rice

Day 3

Lunch (12:00 PM): Lentil soup with a side of whole grain bread and a garden salad
Snack (3:00 PM): Carrot 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 and black bean salad with avocado, bell peppers, and lime dressing
Snack (3:00 PM): A banana and a small handful of walnuts
Dinner (7:00 PM): Baked chicken breast with roasted asparagus and a side salad

Day 5

Lunch (12:00 PM): Tuna salad with mixed greens, olives, and a lemon-olive oil dressing
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 wrap 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 sweet potato

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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