• Skip to main content
  • Skip to primary sidebar
Laura Fuentes
menu icon
go to homepage
  • Recipes
  • Cookbooks
  • Eat Healthy
  • Fasting
  • Meet Laura
  • Contact
search icon
Homepage link
  • Recipes
  • Cookbooks
  • Eat Healthy
  • Fasting
  • Meet Laura
  • Contact
×

Intermittent Fasting Food List

by Laura Fuentes

Apr 10, 2022
updated Aug 25, 2023

All the articles & recipes on this website have been created through real-life testing and experience (no ai) since 2010. This post may contain affiliate links. Please read our disclosure policy.

One of the most appealing things about intermittent fasting is that there are no food restrictions; the only thing restricted is when you eat. 

And yet, many people who follow an intermittent fasting schedule either follow a diet in addition to intermittent fasting or simply want to know what they should eat to have a healthier lifestyle. 

You’re probably here because you want a specific intermittent fasting food list from which to make a plan for your meals.

Printable Intermittent Fasting Food List

Download the Food List!

Stock your pantry and fridge with ingredients that will help you succeed in your intermittent fasting journey.

    ​

    Jump to:
    • Download the Food List!
    • Food List for Intermittent Fasting
    • Lean Proteins
    • Fruits
    • Vegetables
    • Carbohydrates
    • Healthy Fats
    • Foods to Avoid When Intermittent Fasting
    • 7-Day Meal Plan for Intermittent Fasting

    First, you should consult a licensed medical physician before making any significant dietary changes. IF isn’t for everyone, and therefore, it’s something to discuss with a licensed professional. 

    The purpose of this post is to give you examples of foods to include as part of a varied diet while you practice intermittent fasting; it is not to provide any professional/medical advice.

    The following guidelines apply to healthier eating in general, which are good to follow when practicing intermittent fasting:

    • Eat minimally processed foods, during your eating window, most of the time.
    • Eat a balanced diet containing lean proteins, veggies, fruits, carbohydrates, and healthy fats.
    • Cook flavorful meals you’ll enjoy eating. 
    • Eat meals slowly until you’re satisfied.

    Food List for Intermittent Fasting

    Intermittent fasting diets don’t require specific menus or food lists. That said, a lot of people that practice intermittent fasting find it helpful to follow a list of foods from which to create their menus.

    For full explanations of the benefits of each of the food categories below, including a printable guide and meal plan to help you start with intermittent fasting, check out the Intermittent Fasting eBook for Women here.

    Lean Proteins

    Eating lean protein keeps you feeling full longer than consuming other foods and will help you maintain or build muscle. 

    • Chicken, pork, beef
    • Dairy & eggs
    • Beans and legumes
    • Fish and shellfish
    • Tofu and tempeh (if you include soy in your diet)

    Fruits

    Fruit is highly nutritious and can be enjoyed while intermittent fasting. Fruits and vegetables are typically packed with vitamins, minerals, phytonutrients (plant nutrients), and fiber. Examples of healthy fruits include:

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

    Vegetables

    Cup-for-cup, vegetables are some of the most micronutrient-rich foods you can consume. Bonus: they are relatively low in net carbohydrates (total carbs – fiber) and low in calories.

    Some veggies you’ll find fresh or frozen year-round:

    • Carrots
    • Broccoli
    • Tomatoes
    • Cauliflower
    • Green beans
    • Brussels sprouts
    • Kale
    • Spinach
    • Cabbage
    • Leafy greens: lettuce, arugula, etc.

    Carbohydrates

    Carbohydrates are not a guilty pleasure, they’re a necessity. Your body depends on them to function properly. 

    Even low-carb and ketogenic diets require some carbohydrates so don’t eliminate them completely without medical supervision.

    While fruits and vegetables are sources of carbohydrates, you’ll want to add some complex carbohydrates into your day to provide your body with nutrition and energy for fuel.

    Some great carbohydrates to consider: 

    • Potatoes and sweet potatoes
    • Oats
    • Rice
    • Ancient grains
    • Quinoa
    • Corn, popcorn
    • Whole grain pasta

    Healthy Fats

    Fats are essential to incorporate into a varied diet because they help absorb many vitamins and minerals other foods provide.

    Some great healthy fats to add in moderation: 

    • Avocados
    • Nuts and seeds
    • Coconut oil or MCT oil
    • Butter or ghee
    • Egg yolks (don’t throw them out!)
    • Salmon and sardines
    • Olive oil and avocado oil

    Read more about the benefits of healthy fats for women in this post.

    Foods to Avoid When Intermittent Fasting

    There are certain foods that aren’t as good to consume as part of any healthy eating diet or with an intermittent fasting regimen. You should limit foods that are calorie-dense and contain high amounts of added sugars, heart-unhealthy saturated fat, and sodium.

    To maintain a healthy diet as part of your intermittent eating regimen, limit these foods:

    • Snack chips
    • Pretzels and crackers
    • Cookies
    • Candy
    • Cakes
    • Fruit drinks
    • Alcoholic drinks
    • Highly sweetened coffee and teas
    • Sugary cereals with little fiber and granola

    7-Day Meal Plan for Intermittent Fasting

    Making a 7-day meal plan that includes a variety of healthy foods, like the ones mentioned above, will be very helpful when it comes to making intermittent fasting part of your lifestyle.

    Regardless of how long your fasting window is, planning your meals is a great step towards planning your success.

    Whether you combine breakfast and lunch into one or plan out several smaller meals during your eating window, making sure you eat enough food and have some prepped on hand will help keep you satiated and away from convenience foods.

    Here is what one of my 7-day meal plans looks like:

    flat lay of images from keto meal plan pdf

    If you love the way this meal plan is laid out and want help getting started with intermittent fasting, you’ll love my Intermittent Fasting eBook For Women.

    Intermittent Fasting Book + Meal Plan

    Everything you need to jumpstart your intermittent fasting journey: full eBook, meal plan, plus recipes! 

    intermittent fasting ebook displaying on a tablet and a phone screen
    DOWNLOAD NOW!
    by Laura Fuentes

    If you enjoyed the article, please share it with others. Thank you!

    More Intermittent Fasting

    • Laura Fuentes standing at freezer with several daily harvest smoothies
      Best Smoothies from Daily Harvest to Break Intermittent Fasting
    • woman wearing a black sweater holding a large mug of coffee, leaning over a countertop. A plate of two slices of toast is on the counter in front of her.
      Does Intermittent Fasting Work for Women?
    • Is 12 Hour Fasting Enough?
    • Laura fuentes eating a piece of pizza
      Can You Really Eat Anything While Intermittent Fasting?

    Reader Interactions

    Comments

      Leave a Reply Cancel reply

      Your email address will not be published. Required fields are marked *

      Recipe Rating




    1. Ansar Ahmed MD

      May 11, 2023 at 12:03 pm

      5 stars
      Hi Laura I loved your advise about intermittent fasting but here are some questions which i could not find the answer. One of the reason being as Indian (with a dot not feather) our food contains lots of spices and cooked in oil. So here are some questions if you can carify i would appreciate it
      Questions: During NON-FASTING 8 hr. period
      Can you take Diet Soda?
      Can you add sugar substitute?
      Prepare Indian food with onions oil & spices?
      Can you fry fish/chicken? In what sort of Fat?
      What sort of bread can I eat?
      Can you use Onion in cooking or salad?
      Can add feta cheese to salad?
      What sort of dressing can I use in a salad?
      Can you eat roasted peanuts?
      Are bananas, mangoes, pineapple, watermelons papayas allowed?
      Can you drink freshly made fruit juice without any addition such orange, melon, pineapple?
      I know there are too many questions but your answers will be immense help.
      thank you. A
      Ansar Ahmed MD

      Reply
      • Laura Fuentes

        May 24, 2023 at 4:00 pm

        Hi Ansar, great questions. If you want to dig deeper into IF, here are all my intermittent fasting articles. During your NON-Fasting period (your eating window) you can eat and drink anything you like. The important part is that the foods and drinks you select support your health goals. Diet soda? Sure. Should you drink a lot? Probably not because of the chemicals in it not because of the calories. As far as food, Indian food is delicious and I encourage you to enjoy it, in moderation. Many currys and sauces are high in fat but use up all the spices you want to cook your foods, they’ll be tastier. Can you eat feta? Yes. In moderation. The answer to all your… “can I eat X” comes down to your nutritional needs. Some foods are low in calories and you can eat more where others are high in calories, fats, sugars etc. As far as juices, sure. If they fit your daily goals. One whole orange has about 45 calories, lots of vitamin C and fiber. While 1 cup of fresh juice has 120 calories (that’s 3x!). I think if you read some of my other posts you’ll find the information helpful. There’s not a topic I haven’t covered. I hope this helps, Laura

        Reply
    2. marlene autio

      May 05, 2023 at 7:08 pm

      5 stars
      According to your menu plan, you didn’t eat at all on Tuesday and not til dinner Wednesday? As a teacher, I can’t do that.

      Reply
      • Laura Fuentes

        May 09, 2023 at 2:43 pm

        Hi Marlene, the “greyed out” areas in the meal plan have meals under it; I’m just not cooking anything new. The meal plan in the intermittent fasting ebook (where that visual came from) has daily meals. You’re just eating leftovers of a meal you prepared the day before. It’s a “no cooking” needed visual but yes on eating.

        Reply
    3. Rox

      March 17, 2023 at 8:46 am

      5 stars
      How do you get around menus with fish and nuts? I am allergic to both?

      Reply
      • Laura Fuentes

        March 22, 2023 at 2:51 pm

        I swap seafood for another form of protein, the same amounts. I omit the nuts.

        Reply
    4. hannah

      March 08, 2023 at 2:23 pm

      5 stars
      Hello I’m new to IF and was wondering how many carbohydrates I’m allowed during my window for meals ?

      Reply
      • Laura Fuentes

        March 08, 2023 at 3:22 pm

        Hi Hannah, IF does not limit your carbohydrate intake. You are allowed to have as many as you need/are permitted by your dietary needs. Intermittent fasting is different than keto.

        Reply
        • Hannah

          March 09, 2023 at 9:19 am

          5 stars
          So if I’m trying to lose around 50 lbs. and be at my goal weight around Aug 2023, how many calories would you recommend I eat ?

          Reply
          • Laura Fuentes

            March 11, 2023 at 3:19 pm

            Unfortunately, I cannot make a recommendation on your daily nutritional needs. I suggest you seek the help of a licensed professional that, after a through assessment of your eating habits, goals, and physical requirements, can make that recommendation.

            Reply
    5. maria conover-smith

      February 28, 2023 at 6:53 am

      5 stars
      Thank you very much!

      Reply
    6. Louisa

      April 28, 2022 at 10:07 am

      5 stars
      Hello!
      Im new at IM and I would like to know how much of each food group I should be eating daily? Thank you!

      Reply
      • Laura Fuentes

        May 23, 2022 at 4:30 pm

        The amount of food will vary by your caloric needs for the day. I recommend you take a look at the intermittent fasting meal plan for a good visual.

        Reply

    Primary Sidebar

    Food & Lifestyle entrepreneur, Laura Fuentes, wearing a bring yellow shirt, looking straight at camera

    Hi! I'm Laura.
    I inspire moms to live a healthy lifestyle while juggling their family and work with fresh recipes and practical advice.

    More about me →

    Let's Be Social!

    Facebook Twitter Pinterest Instagram YouTube
    Download The Busy Mom's Guide to a Healthier Life

    Fresh Favorites

    • large stack of fluffy pancakes with slice of butter on top
      Fluffy Pancakes Recipe – The Best On Earth!
    • bowl of shredded chicken
      How to Cook Chicken for Chicken Salad
    • low carb lunches in glass lunch containers
      20+ Low Carb Lunch Ideas
    • large baking dish of pesto chicken thighs
      Baked Pesto Chicken Thighs

    Trending Now

    • How to Can Salsa the Easy Way
    • collage of 6 different types of chicken tacos
      Epic Chicken Tacos 12 Ways
    • a collage with three smoothies and three blenders
      Best Cheap Blenders for Smoothies
    • list of real foods for intermittent fasting
      Intermittent Fasting Food List

    Footer

    Browse

    • Recipe Index
    • Weekly Meal Plan
    • Clean Eating Program

    Download the Busy Mom's Guide to a Healthy Life

    laura holding meal plan guide in front of prepped food

    Useful Links

    • Contact
    • Permissions
    • Terms & Conditions
    • Privacy Policy

    COPYRIGHT © 2023 LAURA FUENTES · DESIGN BY FUENTES MEDIA