7-Day Intermittent Fasting Meal Plan
Quick answer: This 7-day meal plan is designed for a 16:8 fasting schedule with an eating window from noon to 8 PM. Each day provides approximately 1,600-1,800 calories, 120-140 grams of protein, and 25-30 grams of fiber, the macronutrient targets that best support fat loss while preserving muscle.
Having a plan removes the daily decision fatigue of "what should I eat?" This is especially valuable during your first weeks of intermittent fasting, when your routine is still forming and the temptation to grab whatever is easiest is strongest.
This plan assumes a 16:8 fasting schedule with meals at approximately noon, 3:30 PM, and 7:30 PM. Adjust timing to fit your specific window.
Before the Plan: Key Principles
A few guidelines that apply to every day:
Protein first. Every meal centers on a protein source. Research shows that 1.6-2.2 grams per kilogram of body weight daily is optimal for preserving muscle during caloric restriction (Morton et al., British Journal of Sports Medicine, 2018). This plan targets that range for an average-sized adult.
Fiber for fullness. Each day includes 25-30 grams of fiber, in line with the recommendation from a Lancet meta-analysis linking this intake range to the lowest mortality risk (Reynolds et al., 2019). Fiber also keeps you full heading into your fasting window.
Healthy fats for satiety. Your final meal each day includes fat-rich foods that slow digestion and sustain you into the morning fast.
Hydration throughout. Drink water, black coffee, and plain tea during fasting hours. Aim for 2.5-3 liters of water total daily.
For more on these principles, read our full guide on what to eat during your eating window.
Day 1: Monday
Meal 1 (12:00 PM) - Break the Fast
Greek Yogurt Power Bowl
- 200g Greek yogurt (full fat)
- 30g granola (low sugar)
- 1 tablespoon chia seeds
- 1/2 cup mixed berries
- 1 tablespoon honey
~480 calories | 28g protein | 18g fat | 52g carbs | 8g fiber
Meal 2 (3:30 PM)
Chicken and Quinoa Bowl
- 150g grilled chicken breast
- 1 cup cooked quinoa
- 1 cup roasted broccoli
- 1/2 avocado
- Lemon-tahini dressing (1 tablespoon tahini, lemon juice, pinch of salt)
~620 calories | 48g protein | 24g fat | 52g carbs | 10g fiber
Meal 3 (7:30 PM)
Salmon with Sweet Potato
- 150g baked salmon
- 1 medium sweet potato, roasted
- 1 cup steamed green beans
- 1 tablespoon olive oil drizzle
~580 calories | 38g protein | 22g fat | 50g carbs | 8g fiber
Daily totals: ~1,680 calories | 114g protein | 64g fat | 154g carbs | 26g fiber
Day 2: Tuesday
Meal 1 (12:00 PM)
Veggie Omelet
- 3 whole eggs
- 1/2 cup spinach
- 1/4 cup diced bell peppers
- 30g feta cheese
- 1 slice whole grain toast with 1/2 avocado
~520 calories | 32g protein | 34g fat | 22g carbs | 6g fiber
Meal 2 (3:30 PM)
Turkey and Black Bean Wrap
- 120g sliced turkey breast
- 1 large whole wheat tortilla
- 1/2 cup black beans
- Mixed greens, tomato, salsa
- 30g shredded cheese
~540 calories | 42g protein | 16g fat | 54g carbs | 10g fiber
Meal 3 (7:30 PM)
Beef Stir-Fry
- 150g lean beef strips
- 1 cup mixed stir-fry vegetables (bell pepper, snap peas, carrots, mushrooms)
- 3/4 cup brown rice
- 1 tablespoon soy sauce
- 1 teaspoon sesame oil
~600 calories | 42g protein | 18g fat | 62g carbs | 6g fiber
Daily totals: ~1,660 calories | 116g protein | 68g fat | 138g carbs | 22g fiber
Day 3: Wednesday
Meal 1 (12:00 PM)
Protein Smoothie + Toast
- 1 scoop whey protein
- 1 banana
- 1 tablespoon almond butter
- 1 cup unsweetened almond milk
- 1 slice whole grain toast with 1/2 avocado
~510 calories | 36g protein | 22g fat | 48g carbs | 8g fiber
Meal 2 (3:30 PM)
Lentil Soup with Chicken
- 1.5 cups lentil soup (homemade or quality store-bought)
- 100g shredded chicken breast
- Side salad with olive oil and lemon
~560 calories | 46g protein | 14g fat | 56g carbs | 14g fiber
Meal 3 (7:30 PM)
Baked Cod with Roasted Vegetables
- 170g baked cod
- 1 cup roasted Mediterranean vegetables (zucchini, eggplant, tomato, onion)
- 1/2 cup couscous
- 2 tablespoons olive oil
- Fresh herbs and lemon
~540 calories | 40g protein | 20g fat | 46g carbs | 6g fiber
Daily totals: ~1,610 calories | 122g protein | 56g fat | 150g carbs | 28g fiber
Day 4: Thursday
Meal 1 (12:00 PM)
Cottage Cheese and Fruit
- 250g cottage cheese
- 1 cup mixed berries
- 2 tablespoons walnuts
- 1 tablespoon ground flaxseed
~420 calories | 34g protein | 18g fat | 32g carbs | 6g fiber
Meal 2 (3:30 PM)
Tuna Salad Plate
- 150g canned tuna (in water, drained)
- Large mixed green salad
- 1/2 avocado
- Cherry tomatoes, cucumber, red onion
- 1 tablespoon olive oil + balsamic dressing
- 2 whole grain crackers
~520 calories | 42g protein | 28g fat | 24g carbs | 8g fiber
Meal 3 (7:30 PM)
Chicken Thigh with Roasted Potatoes
- 2 bone-in chicken thighs (skin removed)
- 200g roasted baby potatoes
- 1 cup roasted Brussels sprouts
- 1 tablespoon olive oil
- Garlic and rosemary seasoning
~640 calories | 46g protein | 24g fat | 52g carbs | 8g fiber
Daily totals: ~1,580 calories | 122g protein | 70g fat | 108g carbs | 22g fiber
Day 5: Friday
Meal 1 (12:00 PM)
Overnight Oats
- 60g rolled oats (prepared overnight)
- 1 scoop protein powder
- 1 tablespoon chia seeds
- 1/2 cup mixed berries
- 1 tablespoon almond butter
- Unsweetened almond milk
~500 calories | 36g protein | 18g fat | 50g carbs | 10g fiber
Meal 2 (3:30 PM)
Shrimp and Avocado Bowl
- 150g grilled shrimp
- 1 cup cooked brown rice
- 1/2 avocado
- 1/2 cup edamame
- Cucumber, carrot, and sesame seeds
- Soy-ginger dressing
~600 calories | 40g protein | 22g fat | 58g carbs | 10g fiber
Meal 3 (7:30 PM)
Pork Tenderloin with Quinoa
- 150g roasted pork tenderloin
- 3/4 cup quinoa
- 1 cup steamed asparagus
- 1 tablespoon olive oil
- Dijon mustard glaze
~560 calories | 44g protein | 18g fat | 48g carbs | 6g fiber
Daily totals: ~1,660 calories | 120g protein | 58g fat | 156g carbs | 26g fiber
Day 6: Saturday
Meal 1 (12:00 PM)
Eggs Benedict (Lighter Version)
- 2 poached eggs
- 1 whole grain English muffin
- 2 slices smoked salmon (60g)
- 1 tablespoon light hollandaise or Greek yogurt with lemon
- Side of mixed greens
~480 calories | 34g protein | 20g fat | 36g carbs | 4g fiber
Meal 2 (3:30 PM)
Chickpea and Vegetable Curry
- 1 cup chickpea curry (coconut milk base)
- 3/4 cup basmati rice
- Mixed vegetables (spinach, tomato, onion)
- Fresh cilantro
~580 calories | 20g protein | 18g fat | 80g carbs | 12g fiber
Meal 3 (7:30 PM)
Grilled Steak Salad
- 150g grilled sirloin steak
- Large mixed green salad with arugula
- Cherry tomatoes, red onion, cucumber
- 30g blue cheese crumbles
- 1 tablespoon olive oil + balsamic dressing
~560 calories | 46g protein | 34g fat | 14g carbs | 4g fiber
Dessert: 2 squares dark chocolate (85%+) ~100 calories
Daily totals: ~1,720 calories | 100g protein | 72g fat | 130g carbs | 20g fiber
Day 7: Sunday
Meal 1 (12:00 PM)
Protein Pancakes
- 2 protein pancakes (oat flour, egg, protein powder, banana)
- 2 tablespoons Greek yogurt
- 1/2 cup mixed berries
- 1 tablespoon maple syrup
~480 calories | 32g protein | 12g fat | 60g carbs | 6g fiber
Meal 2 (3:30 PM)
Mediterranean Chicken Bowl
- 150g grilled chicken breast
- 1/2 cup hummus
- Cucumber, tomato, red onion, olives
- 1 whole wheat pita
- Mixed greens
~620 calories | 48g protein | 24g fat | 50g carbs | 10g fiber
Meal 3 (7:30 PM)
Baked Salmon with Grain Bowl
- 150g baked salmon
- 3/4 cup farro
- 1 cup roasted vegetables (zucchini, bell pepper, onion)
- 1 tablespoon pesto
- Handful of pine nuts
~640 calories | 40g protein | 28g fat | 54g carbs | 8g fiber
Daily totals: ~1,740 calories | 120g protein | 64g fat | 164g carbs | 24g fiber
Weekly Summary
| Day | Calories | Protein | Fat | Carbs | Fiber |
|---|---|---|---|---|---|
| Mon | 1,680 | 114g | 64g | 154g | 26g |
| Tue | 1,660 | 116g | 68g | 138g | 22g |
| Wed | 1,610 | 122g | 56g | 150g | 28g |
| Thu | 1,580 | 122g | 70g | 108g | 22g |
| Fri | 1,660 | 120g | 58g | 156g | 26g |
| Sat | 1,720 | 100g | 72g | 130g | 20g |
| Sun | 1,740 | 120g | 64g | 164g | 24g |
| Avg | 1,664 | 116g | 65g | 143g | 24g |
Customizing This Plan
For weight loss: This plan targets approximately 1,600-1,800 calories, which creates a deficit for most adults. If you are smaller or less active, reduce portions by 10-15%. If you are larger or very active, increase protein portions and add an extra serving of complex carbs.
For muscle building: Increase protein to 140-160g daily by adding an extra egg, more chicken, or a protein shake. Increase total calories to maintenance or slight surplus.
For vegetarian/vegan: Swap animal proteins for tofu, tempeh, legumes, and plant-based protein powder. Ensure you combine complementary proteins (legumes + grains) throughout the day.
On a budget: Eggs, canned tuna, frozen vegetables, oats, lentils, and chicken thighs are the most cost-effective protein and nutrient sources on this list.
For a comprehensive breakdown of the best individual foods, visit our guide to the best foods for intermittent fasting.
Meal Prep Tips
Batch cooking on Sunday makes the entire week easier:
- Cook proteins in bulk: Grill 600-800g of chicken breast and bake salmon for the first half of the week.
- Prepare grains ahead: Cook a large batch of quinoa, brown rice, or farro. These keep well for 4-5 days refrigerated.
- Wash and chop vegetables: Pre-cut vegetables for stir-fries, salads, and roasting.
- Portion snack-meals: Prepare cottage cheese with berries, overnight oats, and Greek yogurt bowls in containers.
- Make dressings: Lemon-tahini, olive oil and balsamic, and soy-ginger dressings last a week refrigerated.
How Fasted Helps
Pair this meal plan with Fasted's meal logging to see exactly how your nutrition connects to your fasting results. Log what you eat during your window, track your weight over the week, and use the fasting timer to maintain consistent 16:8 windows. Over time, the stats and insights features reveal which meal patterns correlate with your best weeks of progress. It closes the loop between what you eat, when you fast, and what results you get.
Frequently Asked Questions
Can I repeat the same meals every day instead of following the full plan?
Yes. Meal variety is nice but not required. If you find two or three meals you enjoy that hit your macro targets, rotating those is perfectly fine. Consistency in nutrition matters more than variety.
What if I am not hungry for three meals in my eating window?
Two meals works too. Combine the nutrients from three meals into two larger ones. Many people on 16:8 naturally prefer two substantial meals rather than three moderate ones. The key is meeting your daily protein and calorie targets.
Can I swap days around?
Absolutely. This plan is a template, not a prescription. Swap days, substitute similar protein sources, or adjust based on what is in your fridge. The macro targets per day are more important than the specific foods.
What about snacks between meals?
If you are hungry between meals, a small protein-rich snack (handful of nuts, string cheese, hard-boiled egg) is fine. But if you are consistently hungry between meals, your meals may need more protein or fat.
Is this plan suitable for someone with dietary restrictions?
Use it as a framework. Gluten-free eaters can swap bread, tortillas, and couscous for rice, potatoes, and gluten-free alternatives. Dairy-free eaters can replace yogurt and cheese with plant-based versions. The macro structure matters more than the specific ingredients.