Intermittent Fasting Food List & Printable PDF

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

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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

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.