Intermittent Fasting meal plan for low carb diet

Written byListonic team

Updated on Nov 22, 2024

The Intermittent Fasting meal plan for a low carb diet combines the benefits of IF with a low carbohydrate intake. During eating windows, meals include low-carb vegetables, high-quality proteins, and healthy fats, adhering to the principles of a low-carb diet while following an intermittent fasting regimen.

Meal plan grocery list

Meats

Chicken breast

Beef

Salmon fillet

Turkey slices

Tuna

Fresh grocery

Mixed greens

Avocado

Cherry tomatoes

Asparagus

Cauliflower rice

Spinach

Mushrooms

Raspberries

Celery

Mixed vegetables

Dairy & eggs

Eggs

Cheese

Greek yogurt

Cream cheese

Snacks & sweets

Almonds

Spices & sauces

Olive oil

Meal plan overview

Explore a new dimension in low carb eating with the Intermittent Fasting meal plan for a low carb diet. This low carb meal plan brings together the carb-cutting benefits of intermittent fasting with a low carb diet.

It focuses on high-quality proteins, healthy fats, and low carb vegetables, maximizing the effectiveness of both dietary approaches. Thanks to it, you can lose weight healthily, control your food intake, and burn fat faster with our meal prep suggestions.

Intermittent Fasting meal plan for low carb diet exemplary product

Foods to eat

Low-Carb Vegetables: Leafy greens, broccoli, and bell peppers for vitamins and minerals with minimal carbs.
Lean Proteins: Chicken, fish, and eggs for sustained energy and muscle maintenance.
Healthy Fats: Olive oil, nuts, and avocados for satiety and good fats.
Nuts and Seeds: Almonds, chia seeds, and flaxseeds for fiber and omega-3 fatty acids.
Low-Sugar Fruits: Berries and melons in moderation.
Hydration: Water, herbal teas, and unsweetened beverages to maintain hydration.
Dairy or Alternatives: Cheese and Greek yogurt in moderation, avoiding high-lactose options.
Lean Dairy Alternatives: Such as almond milk and coconut yogurt.

✅Tip

Experiment with incorporating a variety of herbs and spices into your meals to add flavor without relying on high-carb sauces or condiments.

Foods not to eat

Starchy Vegetables: Such as potatoes, corn, and peas.
High-Sugar Fruits: Bananas, grapes, and tropical fruits.
Grains: Bread, pasta, rice, and cereal, which are high in carbohydrates.
Legumes: Beans and lentils, while nutritious, are high in carbs.
Sugary Snacks: Candies, cookies, and cakes.
Sweetened Beverages: Soda, sweetened teas, and fruit juices.
Processed Foods: Even if labeled ""low carb"", they often contain hidden carbs and unhealthy additives.
Alcohol: Many alcoholic drinks are high in carbs and sugars.

Join 20M+ smart shoppers worldwide

Main benefits

The low carb intermittent fasting diet integrates the principles of carbohydrate restriction with intermittent fasting. Eating low-carb vegetables, high-quality proteins, and healthy fats optimizes nutrient intake while maintaining a low carb profile. This combination aids weight loss and blood sugar control, making it a powerful approach for those following a low-carb lifestyle.

Recommended nutrient breakdown

Protein: 25%

Fat: 40%

Carbs: 30%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Chicken breast, mixed greens, and avocado are key ingredients for a low-carb diet and can be more affordable when bought in bulk. Olive oil, almonds, and salmon fillet are essential for maintaining a low-carb intake and can be more economical when purchased in larger quantities. Asparagus, cauliflower rice, and eggs are also cost-effective when bought in bulk. Consider making your own cheese omelettes and Cobb salads to save money.

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 low carb snacks ideal for your fasting plan:

Cheese slices with walnuts
Avocado with a sprinkle of salt and lemon
Celery with cream cheese
Olives and feta cheese
Smoked salmon roll-ups
Mini bell peppers stuffed with tuna salad
Boiled eggs with a dash of paprika

For those on a low-carb diet with intermittent fasting, water is the staple. Herbal teas and black coffee are also good, ensuring no sugars or milk are added for a proper weight management. Bone broth can be included during eating periods for nutrients without the carbs. Unsweetened almond milk is also a low-carb option.

Integrating a low carb diet with intermittent fasting can be particularly effective for those looking to manage weight or metabolic health. Concentrate on nutrient dense foods to provide lasting energy and satiety, which are essential during fasting periods. Low-carb vegetables like leafy greens and cruciferous veggies provide necessary nutrients and fiber with fewer carbohydrates, supporting both dietary goals harmoniously.

Meal plan suggestion

Day 1

Lunch (12:00 PM): Grilled chicken salad with mixed greens, avocado, cherry tomatoes, and olive oil dressing
Snack (3:00 PM): A handful of almonds
Dinner (7:00 PM): Baked salmon with steamed asparagus and a side of cauliflower rice

Day 2

Lunch (12:00 PM): Omelette with spinach, mushrooms, and cheese
Snack (3:00 PM): Greek yogurt with a handful of raspberries
Dinner (7:00 PM): Beef stir-fry with mixed vegetables (no rice)

Day 3

Lunch (12:00 PM): Tuna salad with mixed greens and avocado
Snack (3:00 PM): Celery sticks with cream cheese
Dinner (7:00 PM): Grilled shrimp with a mixed green salad and olive oil dressing

Day 4

Lunch (12:00 PM): Turkey and cheese lettuce wraps with a side of cucumber slices
Snack (3:00 PM): A small handful of walnuts and a few strawberries
Dinner (7:00 PM): Pork chops with a side of roasted Brussels sprouts

Day 5

Lunch (12:00 PM): Chicken Caesar salad (no croutons)
Snack (3:00 PM): Sliced bell peppers with guacamole
Dinner (7:00 PM): Baked cod with a side of steamed broccoli

Day 6

Lunch (12:00 PM): Cobb salad with hard-boiled eggs, avocado, bacon, and blue cheese
Snack (3:00 PM): A handful of macadamia nuts
Dinner (7:00 PM): Grilled lamb with a side of sautéed spinach

Day 7

Lunch (12:00 PM): Caprese salad with fresh mozzarella, tomatoes, basil, and olive oil
Snack (3:00 PM): A small serving of cottage cheese with sliced cucumber
Dinner (7:00 PM): Stuffed bell peppers with ground turkey and vegetables (minimal rice, if any)

Download the FREE grocery list for this meal plan

Want to learn more?

⚠️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.

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!