7-Day Intermittent Fasting Meal Plan with Recipes
🌟 7-Day Intermittent Fasting Meal Plan with Recipes | Healthy & Weight-Loss Friendly
Intermittent fasting (IF) is not just a diet—it’s a lifestyle! The most popular version, 16:8 intermittent fasting, involves fasting for 16 hours and eating during an 8-hour window (typically 12pm–8pm). It helps with weight loss, improved digestion, reduced inflammation, and better energy.
Below is a 7-day intermittent fasting meal plan with easy, nutritious recipes and no calorie counting—just mindful, clean eating.
🗓️ Intermittent Fasting Weekly Plan Overview (16:8 Schedule)
| Day | Eating Window | Main Meals Included |
|---|---|---|
| Monday | 12:00–20:00 | Lunch, Snack, Dinner |
| Tuesday | 12:00–20:00 | Lunch, Snack, Dinner |
| Wednesday | 12:00–20:00 | Lunch, Snack, Dinner |
| Thursday | 12:00–20:00 | Lunch, Snack, Dinner |
| Friday | 12:00–20:00 | Lunch, Snack, Dinner |
| Saturday | 12:00–20:00 | Brunch, Snack, Dinner |
| Sunday | 12:00–20:00 | Brunch, Snack, Dinner |
🍽️ DAY 1 – Monday
🥗 Lunch: Grilled Chicken Salad
Ingredients:
- 100g grilled chicken breast
- Mixed greens (spinach, arugula)
- Cherry tomatoes
- Cucumber
- 1 tsp olive oil + lemon juice
Benefits: High protein, low-carb, great for digestion.
🍌 Snack: 1 Banana + Handful of Walnuts
🥘 Dinner: Zucchini Noodles with Pesto
Ingredients:
- 1 medium zucchini (spiralized)
- 2 tbsp homemade pesto (basil, olive oil, garlic, pine nuts)
- Optional: grilled shrimp or tofu
🍽️ DAY 2 – Tuesday
🥙 Lunch: Turkey & Avocado Lettuce Wraps
Ingredients:
- 2 large lettuce leaves
- Sliced turkey breast
- Sliced avocado
- Mustard or Greek yogurt spread
🍓 Snack: Greek Yogurt + Mixed Berries + Chia Seeds
🍛 Dinner: Stir-Fried Veggies & Quinoa
Ingredients:
- Broccoli, carrots, bell pepper, onions
- 1/2 cup cooked quinoa
- 1 tsp sesame oil, garlic, soy sauce
🍽️ DAY 3 – Wednesday
🥗 Lunch: Tuna Salad with Boiled Eggs
Ingredients:
- 1 can tuna in water
- 2 boiled eggs
- Romaine lettuce, cucumber, cherry tomatoes
- Olive oil + vinegar dressing
🍫 Snack: 1 square of dark chocolate + green tea
🥘 Dinner: Lentil Soup + Side of Roasted Cauliflower
Ingredients:
- 1/2 cup lentils
- Onion, garlic, carrot, celery
- Cumin, turmeric, salt
- Roast cauliflower with olive oil & paprika
🍽️ DAY 4 – Thursday
🥙 Lunch: Egg & Avocado Toast
Ingredients:
- 1 slice whole grain or sourdough bread
- 1 boiled or poached egg
- 1/2 avocado
- Chili flakes, lemon juice
🍎 Snack: Apple Slices + Peanut Butter
🥘 Dinner: Baked Salmon + Asparagus
Ingredients:
- 120g salmon fillet
- Lemon, garlic, dill
- Roasted asparagus with olive oil
🍽️ DAY 5 – Friday
🥗 Lunch: Quinoa Chickpea Bowl
Ingredients:
- 1/2 cup cooked quinoa
- 1/3 cup canned chickpeas
- Spinach, cucumber, red cabbage
- Tahini-lemon dressing
🍑 Snack: Peach + 5 almonds
🍛 Dinner: Chicken & Veggie Stir-Fry
Ingredients:
- Chicken breast
- Mixed vegetables
- Coconut aminos or low-sodium soy sauce
🍽️ DAY 6 – Saturday (Brunch Style)
🍳 Brunch: Veggie Omelet + 1 Slice Toast
Ingredients:
- 2 eggs + mushrooms, spinach, tomato
- Whole grain toast + avocado spread
🍇 Snack: Mixed Nuts + Grapes
🥘 Dinner: Turkey Meatballs + Zoodle Pasta
Ingredients:
- Ground turkey + egg + parsley
- Zucchini noodles
- Tomato basil sauce
🍽️ DAY 7 – Sunday
🍳 Brunch: Protein Pancakes
Ingredients:
- 1 banana
- 2 eggs
- 1 tbsp oats
- Cinnamon
Instructions: Blend and cook like pancakes. Top with berries.
🍵 Snack: Matcha Latte + Rice Cakes with Almond Butter
🍲 Dinner: Vegetable Curry + Cauliflower Rice
Ingredients:
- Coconut milk, curry powder, chickpeas
- Broccoli, zucchini, carrots
- Cauliflower rice sautéed with garlic
✅ Intermittent Fasting Success Tips
- Stick to your eating window
- Hydrate with water, herbal teas, black coffee
- Avoid refined sugars and processed snacks
- Prioritize protein, fiber, and healthy fats
- Sleep well and move daily (walk, yoga, stretch)
📌 Conclusion
This 7-day intermittent fasting meal plan makes it easier to stay consistent, eat clean, and feel amazing. Whether you’re starting out or want to refresh your healthy routine, these meals are simple, delicious, and packed with nutrition.
