Learn the secrets to building an intermittent fasting meal plan that’s easy to follow and that supports your health goals.
In this post, I share everything you need to know to build your own or keep reading to print a done-for-you intermittent fasting meal plan pdf.
The best way to achieve your health goals is to have a plan to get there; and, if you’re practicing intermittent fasting and want to eat healthier meals or lose weight, having a meal plan is the best way to get there.
There are 3 elements that any meal plan should have; it must be easy to follow, it must be kept simple and organized, and must have delicious foods that can be made quickly with easy-to-find ingredients.
I’ll share more on how to do this yourself below; but if reading that is overwhelming or are new to intermittent fasting, check out my Intermittent Fasting eBook.
Intermittent Fasting Book + Meal Plan
Everything you need to jumpstart your intermittent fasting journey: full eBook, meal plan, plus recipes!
Do You Still Eat 3 Meals When Intermittent Fasting?
When you practice intermittent fasting, you can eat 3 or more meals during your fasting window. It’s not about how many meals you eat but when you eat your meals.
It’s better to not think about the number of meals per day and instead, think about foods you will include that are both nutritious and satiating that you can eat during your eating window.
What to Eat During Intermittent Fasting?
The great thing about intermittent fasting is that there are technically no restrictions on what you can eat during your eating window; only that you do not eat during your fasting window.
Intermittent fasting is considered the most flexible and adaptable weight loss plan since you can incorporate your dietary preferences (vegan, paleo, keto, low-carb, clean, gluten-free, etc) into the meals you eat.
Intermittent fasting is more about when you eat your meals and less about what you eat. That said, you’ll want to provide your body with the most nutrient-dense meals possible that support your dietary needs.
When I practice a 16-8 intermittent fasting schedule I often include the following recipes in my day:
- 12:00 pm: Bulletproof Coffee & Breakfast Salad
- 3:00 pm: Pineapple Protein Smoothie
- 5:00 pm: a handful of nuts or a piece of fruit
- 6:00 pm: Baked Bruschetta Chicken
Am I Going to Feel Full if I Eat All My Calories in 8 Hours?
The best part about having an intermittent fasting meal plan on hand is that you can include foods that will keep you satiated for long periods of time.
There are many days that I can barely eat everything I planned within my 8-hour window even though it’s still during my caloric limits.
If you start to get hungry during fasting hours and water isn’t enough, check out my post on what to drink during intermittent fasting for other 0-calorie options.
Intermittent Fasting Diet Plan
A well-balanced intermittent fasting diet plan includes all the food groups and the nutritional needs specific to each person (calories, macros, and dietary restrictions).
Someone following a low-carb or keto diet will have different macronutrient requirements (fats, carbohydrates, proteins) than someone who wishes to eat healthier foods that include more fruits and vegetables without having to eliminate certain foods or food groups.
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.
For a specific list of foods to include in your intermittent fasting meal plan, check out this post that includes a complete intermittent fasting foods list.
How Much Weight Can You Lose in a Week with Intermittent Fasting?
By combining a nutrient-rich food plan and intermittent fasting, many people are able to achieve their weight loss goals over time. Specific amounts of weight lost will vary per person, they typically vary between 4 and 10 pounds per month.
While you might want to shed pounds faster, it’s recommended by the NHS that you follow a safe weight loss rate of one or two pounds per week for long-term weight loss.
Intermittent fasting Meal Plan PDF
Regardless of how long your fasting window is, your intermittent fasting meal plan should include all food groups and the number of calories your body needs; which is based on your activity level.
Whether you combine breakfast and lunch into one meal or plan out several smaller meals throughout your eating window, make sure you have enough healthy foods on hand that will keep you full longer.
Here is what one of my intermittent fasting meal plan pdfs 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.