Meal Window Planner

Plan exactly when and what to eat during your eating window. Get personalised meal times, calorie splits, and practical tips for your fasting protocol.

Fasting Protocol

First meal time

Number of meals

Daily calorie target (optional)

Leave blank to skip calorie breakdown. Calculate your TDEE first

Goal

Training day?

Shifts more calories to your post-workout meal.

Eating Window

Fasting Window

Your Meal Schedule

Meal	Time	Calories	Tip

Window Tip

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Meal Window Plan

Meal	Time	Calories	Tip

Generated by Fasted — fasted.com

How you structure meals within your eating window can make or break your intermittent fasting experience. Eating haphazardly during your window often leads to poor food choices and either undereating or overeating, while a planned approach ensures you get proper nutrition.

A well-planned eating window maximises the benefits of intermittent fasting by ensuring you get adequate protein, healthy fats, and micronutrients in a compressed timeframe. It also helps you feel satisfied and energised, making the next fasting window much easier to complete.

Frequently Asked Questions

How many meals should I eat in my eating window?

Most people do well with 2-3 meals during their eating window. On a 16:8 schedule, two substantial meals and a snack works well. For shorter windows like 20:4 or OMAD, one or two larger meals are typical. The key is getting enough nutrients and calories regardless of meal count.

Should my first meal after fasting be the largest?

Not necessarily. While some people prefer a larger first meal, others find that breaking their fast with a moderate meal and having a bigger meal later suits them better. What matters most is that your first meal is balanced — include protein and healthy fats to avoid a blood sugar spike.

What about snacking during my eating window?

Light snacking between meals during your eating window is fine and will not affect your fasting benefits. However, constant grazing can keep insulin elevated. Aim for structured meals with planned snacks rather than mindless eating throughout the window.

What is the best time to break my fast?

The best time depends on your schedule and preferences. Research suggests that earlier eating windows (finishing by early evening) may offer additional metabolic benefits due to circadian rhythm alignment. However, the most important factor is choosing a time you can maintain consistently.

How should I distribute calories across my eating window?

A common approach is to split calories roughly 40-30-30 across your meals if eating three times, or 50-50 if eating twice. Front-loading calories (eating more earlier in the window) may support better sleep and digestion, but the overall daily intake matters more than the distribution.