7-Day Intermittent Fasting Meal Plan for Beginners

7-Day Intermittent Fasting Meal Plan for Beginners

Intermittent fasting (IF) is a popular eating pattern that involves cycling between periods of fasting and eating. For beginners, a common method is the 16/8 approach, where you fast for 16 hours and eat during an 8-hour window. Here’s a 7-day meal plan to get you started on your intermittent fasting journey.

Day 1:

• Eating Window: 12:00 PM – 8:00 PM

12:00 PM – Lunch:

• Grilled chicken salad with mixed greens, avocado, cherry tomatoes, cucumbers, and olive oil dressing
• A side of quinoa

3:00 PM – Snack:

• Greek yogurt with a handful of berries and a drizzle of honey

7:00 PM – Dinner:

• Baked salmon with steamed broccoli and roasted sweet potatoes
• Mixed greens with a light vinaigrette

Day 2:

• Eating Window: 12:00 PM – 8:00 PM

12:00 PM – Lunch:

• Turkey and avocado wrap using a whole-grain tortilla
• A side of carrot sticks and hummus

3:00 PM – Snack:

• A small handful of mixed nuts

7:00 PM – Dinner:

• Stir-fried tofu with bell peppers, broccoli, and brown rice
• A side of steamed spinach

Day 3:

• Eating Window: 12:00 PM – 8:00 PM

12:00 PM – Lunch:

• Quinoa bowl with grilled shrimp, black beans, corn, avocado, and salsa

3:00 PM – Snack:

• Apple slices with almond butter

7:00 PM – Dinner:

• Grilled chicken with sautéed zucchini and a baked potato
• Mixed green salad with lemon vinaigrette

Day 4:

• Eating Window: 12:00 PM – 8:00 PM

12:00 PM – Lunch:

• Whole-grain wrap with grilled veggies, hummus, and feta cheese
• A side of cherry tomatoes

3:00 PM – Snack:

• Cottage cheese with pineapple chunks

7:00 PM – Dinner:

• Baked cod with asparagus and quinoa
• A side salad with mixed greens and balsamic dressing

Day 5:

• Eating Window: 12:00 PM – 8:00 PM

12:00 PM – Lunch:

• Lentil soup with a side of whole-grain bread
• A small side salad with cucumbers and tomatoes

3:00 PM – Snack:

• A banana with a small handful of walnuts

7:00 PM – Dinner:

• Grilled steak with roasted Brussels sprouts and mashed cauliflower

Day 6:

• Eating Window: 12:00 PM – 8:00 PM

12:00 PM – Lunch:

• Chicken Caesar salad with a side of whole-grain croutons
• A side of fruit salad

3:00 PM – Snack:

• A boiled egg with a few slices of cucumber

7:00 PM – Dinner:

• Grilled pork chops with sautéed green beans and roasted carrots
• A side of brown rice

Day 7:

• Eating Window: 12:00 PM – 8:00 PM

12:00 PM – Lunch:

• Spinach and mushroom omelet with a side of whole-grain toast
• A side of mixed berries

3:00 PM – Snack:

• Sliced bell peppers with guacamole

7:00 PM – Dinner:

• Grilled salmon with a quinoa and arugula salad
• A side of steamed broccoli

Tips for Success:

1. Stay Hydrated: Drink plenty of water during fasting periods. Herbal teas and black coffee are also great options.
2. Focus on Whole Foods: Prioritize nutrient-dense, whole foods during your eating window to support overall health.
3. Listen to Your Body: If you feel extremely hungry or fatigued, consider adjusting your fasting window or food choices.

This 7-day plan offers balanced meals and snacks within your eating window, making it easier to transition into intermittent fasting while nourishing your body.