Intermittent Fasting meal plan for weight loss
The Intermittent Fasting meal plan for weight loss focuses on creating a caloric deficit during an eating window while maintaining nutritional balance with healthy foods. It includes high-protein foods, fiber-rich vegetables, and whole grains to enhance satiety, and healthy fats for sustained energy, aiding in effective and sustainable weight loss.
Meal plan grocery list
Mixed greens
Cherry tomatoes
Cucumbers
Vinaigrette dressing
Apples
Almonds
Salmon fillet
Broccoli
Quinoa
Whole grain wraps
Turkey slices
Avocado
Lettuce
Tomato
Greek yogurt
Chia seeds
Berries
Tofu
Mixed vegetables
Brown rice
Lentils
Whole grain bread
Carrots
Hummus
Shrimp
Lemon
Olives
Meal plan overview
Lose weight and enjoy multiple health benefits with the Intermittent Fasting meal plan for weight loss. This plan is tailored to enhance the fat-burning potential of intermittent fasting.
Featuring nutrient-dense, low-calorie meals, it’s an effective way to achieve weight loss goals while maintaining a healthy and balanced diet.
Foods to eat
- Complex Carbohydrates: Whole grain pasta, bread, and quinoa for energy.
- Lean Proteins: Chicken, fish, and legumes for muscle repair and growth.
- Healthy Fats: Nuts, seeds, and extra virgin olive oil for sustained energy and joint health.
- Electrolyte-Rich Foods: Bananas and leafy greens for potassium.
- Antioxidant-Rich Fruits: Berries and oranges for recovery and immune support.
- Hydrating Vegetables: Cucumbers, tomatoes, and bell peppers.
- Dairy or Plant-Based Milk: For calcium and vitamin D.
- Adequate Hydration: Water and herbal teas to stay hydrated.
✅ Tip
Foods not to eat
- Heavy Meats: Difficult to digest before running.
- High-Fat Foods: Such as fried foods and creamy sauces which can slow digestion.
- Refined Sugars: Can lead to energy spikes and crashes.
- Excessive Dairy: Can be hard to digest for some runners.
- High-Fiber Foods: Right before running to avoid digestive issues.
- Caffeine: In excess can lead to dehydration.
- Alcohol: Can impair hydration and recovery.
- Processed Foods: Typically low in nutritional value.
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Main benefits
The Mediterranean meal plan for runners is tailored to meet the high energy and recovery needs of runners. It includes carbohydrate-rich foods for energy, such as whole grains and fruits, and lean proteins for muscle repair and recovery. Healthy fats from olive oil and nuts provide sustained energy and reduce inflammation. This plan also emphasizes hydration and includes a variety of foods rich in vitamins and minerals essential for endurance and performance. By balancing macronutrients and providing a wide range of nutrients, this meal plan supports the rigorous physical demands of running while promoting overall health and well-being, lowering the risks of chronic diseases.
🎓 Recommended nutrient breakdown
Fat
Carbs
Protein
Fiber
Other
Food alternatives
Your intermittent fasting journey can be both satisfying and effective with these alternatives:
- Try spiralized zucchini instead of whole grain wraps for a low-carb option.
- Replace turkey slices with grilled tofu for a plant-based protein.
- For a different nutty flavor, use pecans instead of almonds in snacks.
- Consider watermelon instead of apples for a hydrating fruit option.
- Enhance your salads with radishes instead of cucumbers for a crunchy texture.
How to budget on this meal plan
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Extra tips
Any healthy snack ideas?
Opt for these low-calorie, satisfying snacks to support weight loss goals:
- Celery sticks with peanut butter
- Mixed berries
- Carrot sticks with hummus
- Boiled egg
- Air-popped popcorn
- Plain Greek yogurt with cinnamon
- Apple slices with almond butter
What should I drink on this meal plan?
Thankfully, skipping breakfast doesn't include drinks. For intermittent fasting aimed at weight loss, focus on low-calorie, hydrating drinks. Water, especially infused with lemon or cucumber, is perfect. Herbal teas and black coffee aid in appetite control. Avoid sugary drinks and opt for green tea, which can boost metabolism.
How to get even more nutrients?
Meal plan suggestion
Intermittent Fasting 16/8 Meal Plan for Weight Loss
Day 1
- Lunch (12:00 PM): Grilled chicken salad with mixed greens, cherry tomatoes, cucumbers, and a vinaigrette dressing
- Snack (3:00 PM): A medium-sized apple and a handful of almonds
- Dinner (7:00 PM): Baked salmon with steamed broccoli and quinoa
Day 2
- Lunch (12:00 PM): Whole grain wrap with turkey, avocado, lettuce, and tomato
- Snack (3:00 PM): Greek yogurt with a sprinkle of chia seeds and a few berries
- 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
- Snack (3:00 PM): Carrot and cucumber sticks with hummus
- Dinner (7:00 PM): Grilled shrimp over a mixed greens salad with a lemon-olive oil dressing
Day 4
- Lunch (12:00 PM): Quinoa salad with chickpeas, cucumber, bell peppers, and feta cheese
- 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 of 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 almonds
- Dinner (7:00 PM): Vegetable stir-fry with tofu and a side of brown rice
Day 6
- Lunch (12:00 PM): Whole grain sandwich with grilled vegetables and hummus
- Snack (3:00 PM): A medium orange and a handful of pumpkin seeds
- Dinner (7:00 PM): Baked cod with a side of sautéed spinach and quinoa
Day 7
- Lunch (12:00 PM): Spinach and mushroom omelette with a side of whole grain toast
- Snack (3:00 PM): Sliced bell peppers with guacamole
- Dinner (7:00 PM): Grilled chicken Caesar salad with a light dressing and no croutons
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⚠️ Keep in mind
Article reviewed
- Written by our editorial team.
- Published on Feb 29, 2024
- Updated on Nov 22, 2024