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Intermittent Fasting Meal Plan

Alternate fasting is a pattern of feeding that alternates between periods of fasting and periods of eating. Following this eating pattern necessitates sticking to a meal plan that supports wellness and provides daily vitamins to the body. This suggested diet plan can be beneficial during this fasting phase, and it’s the perfect low-calorie alternative for eating well and boosting overall health.



Intermittent fasting can be done in various ways, including 16/8, 5:2, eat-stop-eat, and so on. The primary purpose of the intermittent fasting meal plan is to help you lose weight by lowering your calorie intake. And most people have discovered that this is an excellent approach to losing weight. This diet includes a well-balanced mix of lean protein, vegetables, fruits, intelligent carbs, and healthy fats. It also allows you to prepare flavorful, delectable meals that you will appreciate in every dish you prepare.

This meal plan is appropriate for persons who have a moderately active lifestyle. It’s also essential to seek the counsel of a nutritionist before starting this meal plan to guarantee that you achieve the most outstanding results.

Benefits of the Diet

The intermittent fasting meal plan emphasizes nutrient-dense meals, urging you to eat a nutritious diet while avoiding components that contribute processed sugars to your body. Another benefit of intermittent fasting is that it forces you to consume fewer meals, resulting in a lower calorie intake, allowing you to lose weight more quickly. The plan is also entirely adjustable since you can modify it to your keto dietary requirements. This approach is feasible by lowering carbohydrate content while boosting protein and fat content. Intermittent fasting may assist keto dieters in improving physical fitness and losing body fat by preserving muscle while losing weight and increasing metabolism.

You can also use this meal plan to help you stick to a paleo diet. The majority of its elements must be fresh and natural, ensuring that the maximum number of nutrients are obtained. Plus, the recipes are incredibly adaptable, so you can leave out any ingredients you don’t like and replace them with paleo-friendly alternatives.

You wouldn’t have to be worried if you follow a Mediterranean diet. Fresh fruits, veggies, lean proteins, complete grains, and healthy fats abound in this meal plan. The depth of this diet can be appreciated more when you add healthy drinks to your meals, especially water.

This diet is beneficial for weight loss, muscle gain, and lifestyle change and for individuals who lead sedentary or active lives. It’s also a valuable approach for diabetics to control their calories intake, inevitably helping with their blood sugar. Additionally, if you want to lower your cholesterol, you can use the meal plan.

Meal Plan

Intermittent Fasting Meal Plan

Day 1

Breakfast (312 cals)

  • Cream Cheese
  • Raspberries on Toast


Lunch (633 cals)

Dinner (693 cals)

Day 2

Breakfast (367 cals)

Lunch (633 cals)

  • Leftover Chicken Fajitas


Dinner (553)

Day 3 (fasting day)

Breakfast (171 cals)

Lunch (192 cals)

Dinner (130 cals)


Day 4

Breakfast (329 cals)

  • Grilled BLT Sandwich

Lunch (500 cals)

Dinner (786 cals)

  • Sausage and Mash
  • Onion Gravy


Day 5

Breakfast (404 cals)

Lunch (535 cals)


Dinner (687 cals)

  • Chicken Jalfrezi
  • Rice
  • Poppadoms

Day 6 (fasting day)

Breakfast (180 cals)

  • Porridge
  • Blueberries

Lunch (118 cals)

  • Fresh Vegetable Soup


Dinner (205 cals)

Day 7

Breakfast (454 cals)

Lunch (621 cals)

  • Leftover Chicken Jalfrezi
  • Rice

Dinner (570 cals)

  • Breaded Lemon Sole
  • Chips
  • Petit Pois


Extra Tips

  1. While fasting for extended periods is generally acceptable for most grownups, certain persons should avoid it. Pregnant women and breastfeeding mothers, for example, require constant nutrition and should eat more frequently. Those with diabetes, who must take insulin, and the elderly, who are at risk of becoming dizzy and collapsing, should also abstain.
  2. There are a variety of intermittent fasting strategies available; choose one that best meets your nutritional requirements and stick with it. The 16:8 approach is thought to be the most popular of all the methods.
  3. It is not advised for persons who have or are at risk of developing an eating disorder. It could also be a problem for people who have underlying health problems.
  4. When the ingredients are all-natural, this intermittent fasting meal plan works well. Foods with a lot of added sugar should be avoided. It’s vital to remember that processed sugar, especially those found in sweetened foods, is worthless and contributes no nutritional value to you who is fasting intermittently. Allow the natural sugars in the dish to boost meals that thrive on sweetness.
  5. Keep yourself hydrated during this time to keep satiated without adding more calories to your body. Opt for one to two glasses of drink between meals and throughout the day. Water, herbal teas, and calorie-free flavored drinks are good ways to stay hydrated.
  6. If you start intermittent fasting too soon, you may experience excessive hunger, irritation, or nausea. So just take things one step at a time and get into it slowly. Also, cutting down on nighttime eating is a fantastic beginning point for an intermittent fasting meal plan.
  7. Eat slowly and regularly during the meal session. To get your calories in, it’s recommended that you eat every three hours within the eight-hour range. If you don’t acquire your necessary daily calorie intake, intermittent fasting can become harmful.

Shopping List

Lean Proteins


  • Apples
  • Apricots
  • Blueberries
  • Blackberries
  • Cherries
  • Peaches
  • Pears
  • Plums
  • Oranges
  • Melons



  • Macadamia nuts
  • Pistachios
  • Almonds
  • Pecans
  • Walnuts
  • Brazil Nuts



The intermittent fasting diet is a great strategy to lose weight while staying in shape and keeping your body alive. The meal plan also has a lot of advantages, such as the ability to change it and the encouragement of a healthy lifestyle. So, if you think this diet plan will benefit your health, don’t be afraid to give it a shot.