Apr 10, 2022
updated
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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.
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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:
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!
Ansar Ahmed MD
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
Laura Fuentes
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
marlene autio
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.
Laura Fuentes
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.
Rox
How do you get around menus with fish and nuts? I am allergic to both?
Laura Fuentes
I swap seafood for another form of protein, the same amounts. I omit the nuts.
hannah
Hello I’m new to IF and was wondering how many carbohydrates I’m allowed during my window for meals ?
Laura Fuentes
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.
Hannah
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 ?
Laura Fuentes
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.
maria conover-smith
Thank you very much!
Louisa
Hello!
Im new at IM and I would like to know how much of each food group I should be eating daily? Thank you!
Laura Fuentes
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.