Summer meal plan for intermittent fasting

Written byListonic team

Updated on Oct 1, 2024

Practice intermittent fasting in summer with the Summer Meal Plan for Intermittent Fasting. This plan features meals like fruit and vegetable salads, chilled soups, and grilled fish or tofu, each thoughtfully timed to align with your fasting schedule while offering the freshness and flavors of summer.

Meal plan grocery list

Dry goods

Quinoa

Brown rice

Granola

Chickpeas

Black beans

Snacks & sweets

Almonds

Almond butter

Hummus

Carrot sticks

Meats

Chicken breasts

Turkey slices

Steak

Cod

Shrimp skewers

Dairy & eggs

Eggs

Greek yogurt

Cottage cheese

Cheese

Feta cheese

Parmesan cheese

Fish & seafood

Salmon

Fresh grocery

Avocados

Tomatoes

Mixed greens

Cucumbers

Asparagus

Mixed berries

Spinach

Lettuce

Cherry tomatoes

Apple

Peaches

Bell peppers

Green beans

Roasting vegetables

Bakery

Whole grain bread

Whole grain toast

Whole wheat tortillas

Spices & sauces

Balsamic vinaigrette

Mustard

Italian dressing

Lemon-tahini dressing

Caesar dressing

Salsa

Plant based

Tofu

Meal plan overview

The Summer Meal Plan for Intermittent Fasting aligns fasting schedules with summer eating. It includes light and refreshing meals for your eating windows, such as salads, smoothies, and grilled proteins, perfect for those practicing intermittent fasting during the warmer months.

This plan provides nutrient-dense, hydrating meals that fit within the intermittent fasting framework, making fasting in summer both effective and enjoyable.

Summer meal plan for intermittent fasting exemplary product

Foods to eat

Lean Proteins: Chicken, fish, tofu, and legumes.
Healthy Fats: Avocado, nuts, and olive oil.
Fruits and Vegetables: For essential vitamins and hydration.
Whole Grains: Quinoa, brown rice, and whole grain bread.
Hydration: Water, herbal teas, and black coffee during fasting periods.

✅Tip

Focus on consuming nutrient-dense meals during eating windows to ensure adequate nourishment and support metabolic health.

Foods not to eat

High-Sugar Foods: Can cause rapid spikes in blood sugar.
Processed Foods: Often high in calories and low in nutrients.
Unhealthy Fats: Trans fats found in some fried and processed foods.
Excessive Caffeine: Especially outside of eating windows, as it can affect hydration.

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Main benefits

The Summer Meal Plan for Intermittent Fasting aligns with the eating and fasting windows typical of intermittent fasting. It features nutritious, satisfying meals that fit into a shorter eating period, with a focus on summer fruits, vegetables, lean proteins, and whole grains.

Recommended nutrient breakdown

Protein: 20%

Fat: 30%

Carbs: 45%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Buy proteins like chicken, salmon, and turkey in bulk when they are on sale. Whole grains like quinoa and brown rice are cost-effective in larger quantities. Seasonal fruits and vegetables like asparagus, berries, and tomatoes offer better value. Homemade dressings and vinaigrettes are budget-friendly and can be made in bulk.

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Extra tips

Maximize your intermittent fasting with these nutrient-packed snacks:

Overnight oats with chia seeds
Boiled eggs
Nut and seed mix
Berries with Greek yogurt
Roasted almonds
Avocado slices
Whole grain toast with cottage cheese

For intermittent fasting this summer, use water with lemon to stay hydrated during fasting periods, green tea for its metabolism-boosting properties, black coffee for an energizing, calorie-free option, bone broth during eating windows for nutrients, and coconut water for electrolyte replenishment post-fasting.

If you're following intermittent fasting, focus on hydrating thoroughly during your eating windows by drinking lots of water and eating water-rich foods like watermelon and cucumbers. When you do eat, choose nutrient-dense foods that provide proteins, fibers, and fats such as chicken salads, seafood with whole grains, and plenty of fresh vegetables to ensure you're getting all the nutrients you need.

Meal plan suggestion

Day 1

Breakfast (12:00 PM):Avocado toast with scrambled eggs and sliced tomatoes (Calories: 400, Protein: 20g, Carbs: 30g, Fat: 25g)
Lunch (3:00 PM):Grilled chicken salad with mixed greens, cucumbers, and balsamic vinaigrette (Calories: 350, Protein: 30g, Carbs: 15g, Fat: 18g)
Snack (6:00 PM):Greek yogurt with honey and almonds (Calories: 200, Protein: 15g, Carbs: 20g, Fat: 8g)
Dinner (8:00 PM):Baked salmon with quinoa and roasted asparagus (Calories: 450, Protein: 30g, Carbs: 35g, Fat: 20g)

Day 2

Breakfast (12:00 PM):Berry smoothie with spinach, Greek yogurt, and protein powder (Calories: 300, Protein: 20g, Carbs: 30g, Fat: 12g)
Lunch (3:00 PM):Turkey and cheese wrap with lettuce, tomato, and mustard (Calories: 400, Protein: 25g, Carbs: 30g, Fat: 20g)
Snack (6:00 PM):Cottage cheese with pineapple chunks (Calories: 150, Protein: 15g, Carbs: 10g, Fat: 6g)
Dinner (8:00 PM):Grilled shrimp skewers with quinoa tabbouleh (Calories: 400, Protein: 25g, Carbs: 35g, Fat: 18g)

Day 3

Breakfast (12:00 PM):Greek yogurt parfait with granola and mixed berries (Calories: 350, Protein: 15g, Carbs: 40g, Fat: 12g)
Lunch (3:00 PM):Quinoa salad with chickpeas, cucumber, cherry tomatoes, and lemon-tahini dressing (Calories: 400, Protein: 15g, Carbs: 45g, Fat: 18g)
Snack (6:00 PM):Sliced apple with almond butter (Calories: 200, Protein: 4g, Carbs: 25g, Fat: 10g)
Dinner (8:00 PM):Grilled chicken breast with roasted sweet potatoes and steamed broccoli (Calories: 450, Protein: 30g, Carbs: 35g, Fat: 20g)

Day 4

Breakfast (12:00 PM):Oatmeal with banana slices, almonds, and a drizzle of honey (Calories: 350, Protein: 10g, Carbs: 50g, Fat: 12g)
Lunch (3:00 PM):Turkey and avocado salad with mixed greens, bell peppers, and Italian dressing (Calories: 400, Protein: 25g, Carbs: 20g, Fat: 25g)
Snack (6:00 PM):Carrot sticks with hummus (Calories: 150, Protein: 5g, Carbs: 20g, Fat: 7g)
Dinner (8:00 PM):Baked cod with roasted vegetables and quinoa pilaf (Calories: 400, Protein: 30g, Carbs: 30g, Fat: 15g)

Day 5

Breakfast (12:00 PM):Scrambled eggs with spinach, feta cheese, and whole grain toast (Calories: 400, Protein: 20g, Carbs: 30g, Fat: 20g)
Lunch (3:00 PM):Grilled vegetable wrap with hummus in a whole wheat tortilla (Calories: 350, Protein: 10g, Carbs: 40g, Fat: 15g)
Snack (6:00 PM):Greek yogurt with sliced peaches and a sprinkle of granola (Calories: 250, Protein: 15g, Carbs: 30g, Fat: 8g)
Dinner (8:00 PM):Stir-fried tofu with broccoli, bell peppers, and brown rice (Calories: 450, Protein: 20g, Carbs: 40g, Fat: 20g)

Day 6

Breakfast (12:00 PM):Protein smoothie with banana, spinach, protein powder, and almond milk (Calories: 300, Protein: 20g, Carbs: 30g, Fat: 12g)
Lunch (3:00 PM):Chicken Caesar salad with romaine lettuce, grilled chicken breast, parmesan cheese, and Caesar dressing (Calories: 400, Protein: 30g, Carbs: 15g, Fat: 25g)
Snack (6:00 PM):Cottage cheese with pineapple chunks (Calories: 150, Protein: 15g, Carbs: 10g, Fat: 6g)
Dinner (8:00 PM):Grilled steak with roasted potatoes and green beans (Calories: 500, Protein: 35g, Carbs: 30g, Fat: 25g)

Day 7

Breakfast (12:00 PM):Breakfast burrito with scrambled eggs, black beans, avocado, and salsa (Calories: 400, Protein: 20g, Carbs: 30g, Fat: 20g)
Lunch (3:00 PM):Turkey and cheese sandwich with lettuce, tomato, and mustard on whole grain bread (Calories: 400, Protein: 25g, Carbs: 30g, Fat: 20g)
Snack (6:00 PM):Greek yogurt with honey and mixed nuts (Calories: 200, Protein: 15g, Carbs: 20g, Fat: 8g)
Dinner (8:00 PM):Grilled salmon with quinoa salad and steamed asparagus (Calories: 450, Protein: 30g, Carbs: 35g, Fat: 20g)

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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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