7-Day Meal Plan for Intermittent Fasting

21Aug
7-Day-Meal-Plan-for-Intermittent-Fasting
Nidhi GuptaDiet, Fitness, Health, Lifestyle

Intermittent fasting and periodic fasting are two of the most common fasting methods for quick weight loss. The reason for that is the naivety and fitness benefit you derive from fasting.

Irrespective of whether you are a novice to intermittent fasting or wish to polish your fasting methodology, comprehending the best schedule and meal plan will help you get the right results without any delay.

In this blog post, I have provided a 7-day meal plan with different intermittent fasting times. Following the intermittent fasting diet plan will also help you stay energetic and fit. I have also provided brief information about intermittent fasting and demystified some myths about intermittent fasting.

What Exactly is Intermittent Fasting in Layman’s Terms?

Intermittent fasting is a straightforward eating pattern that alternates between eating times and fasting. Its ultimate goal is to give your body enough time to burn fat, improve metabolic health, and potentially increase your lifespan. Its simplicity should reassure you that it’s a manageable and effective approach to weight management and health improvement.

The different types of intermittent fasting schedules include the 16:8 method, in which you fast for 16 hours and eat within the remainder of 8 hours. This means you might skip breakfast and have your first meal at noon and your last meal at 8 pm. Other methods are 18:6 (fasting for 18 hours and eating within a 6-hour window) and 20:4 (fasting for 20 hours and eating within a 4-hour window).

Each intermittent fasting schedule, whether it’s the 16:8, 18:6, or 20:4 method, offers its own unique advantages. You can choose the one that best fits your daily routine and fitness goals. This flexibility empowers you to take control of your health and weight management.  However, according to nutritionists, the 16:8 method is considered the most effective for weight loss.

How to Get Fast Results During Intermittent Fasting Times?

There is still one thing I need to address before we look at the 7-day meal plan for intermittent fasting that I have prepared specifically for you. Many people have approached me to learn how to get fast results during intermittent fasting times. Here is the answer to your question:

Keep Yourself Hydrated

Drinking water frequently is one of the best ways to observe an intermittent fasting diet plan. I suggest you drink black coffee and herbal teas regularly in addition to RO water while maintaining your daily routine.

Eat a Balanced Meal

During intermittent fasting, it’s crucial to maintain a balanced meal plan. This should include the right proportions of healthy fats, lean proteins, whole foods, and vegetables. This emphasis on balance ensures that you’re getting all the necessary nutrients, making you feel secure and well-informed about your dietary choices.

Showing Up Every Day is the Key

Stick to the intermittent diet fasting plan discussed in the next section, even on weekends. This will help your body get used to the intermittent fasting schedule and acquaint you with the plan.

7-Day Meal Plan for Intermittent Fasting

Day 1: Smooth Transition towards Intermittent Fasting Schedule

Intermittent Fasting Times: 16:8 (16 hours fasting, 8 hours dining)

Breakfast (Between 10:30 AM and 11 PM): Whole wheat toast with paneer bhurji and a piece of fresh apple.

Lunch (Between 1:30 PM and 2 PM): Brown rice with mixed vegetable curry and a cucumber salad.

Dinner (Between 6 PM and 6:30 PM): grilled tandoori chicken, seasonal vegetables, and one piece of chapati.

Snacks (During Eating Window): A few pieces of almonds, a bowl of yogurt, and roasted chana.

Day 2: Regaining Strength for the Second Day

Intermittent Fasting Times: 16:8 (16 hours fasting, 8 hours dining)

Breakfast (Between 10:30 AM and 11 PM): Eat boiled eggs and vegetables with masala oats.

Lunch (Between 1:30 PM and 2 PM): Eat yellow moong dal with quinoa and some mixed vegetables.

Dinner (Between 6 PM and 6:30 PM): Eat rice with fish curry and carrot beet salad.

Snacks (During Eating Window): Fruit salad, a few walnut pieces, and a glass of buttermilk.

Day 3: Being resilient

Intermittent Fasting Times: 18:6 (18 hours fasting, 6 hours eating)

Breakfast (Between 10:30 AM and 11 PM): Eat a spinach smoothie, a banana, almond milk, and protein powder.

Lunch (Between 1:30 PM and 2 PM): Eat brown rice with chole (which is chickpeas) and a tomato-cucumber salad.

Dinner (Between 6 PM and 6:30 PM): Eat millet roti with palak paneer and a small cup of raita.

Snacks (During Eating Window): Eat pineapple with cottage cheese and a few pistachio pieces.

Day 4: Humpday Thrust           

Intermittent Fasting Times: 18:6 (18 hours fasting, 6 hours eating)

Breakfast (Between 10:30 AM and 11 PM): Eat poha with peanuts and a piece of fresh apple.

Lunch (Between 1:30 PM and 2 PM): Eat methi ka thepla dipped in curd and mixed vegetable sabzi.

Dinner (Between 6 PM and 6:30 PM): Eat grilled prawns with vegetables and one piece of roti.

Snacks (During Eating Window): Eat one apple with peanut butter,  carrot sticks with hummus, and one boiled egg.

Day 5: Carrying On with the Momentum

Intermittent Fasting Times: 20:4 (20 hours fasting, 4 hours eating)

Lunch (Between 1:30 and 2 PM): Eat palak and dal roti with yogurt.

Dinner (Between 5 PM and 5:30 PM): Eat Moong dal khichdi with mixed vegetables.

Snacks (During Eating Window): Drink a protein shake with mixed nuts.

Day 6: Gaining Mastery over the Intermittent Fasting Schedule

Intermittent Fasting Times: 20:4 (20 hours fasting, 4 hours eating)

Lunch (Between 1:30 and 2 PM): Eat brown rice with rajma and kachumbar salad.

Dinner (Between 5 PM and 5:30 PM): Eat raita with vegetable biryani and an assortment of green vegetables.

Snacks (During Eating Window): Eat curd with, honey , and roasted peanuts 

Day 7: Contemplating Over the Intermittent Fasting Diet Plan and Make Necessary Alterations

Intermittent Fasting Times: 16:8 (16 hours fasting, 8 hours eating)

Breakfast (Between 10:30 AM and 11 PM): Eat boiled eggs, sauteed vegetables and avocado toast.

Lunch (Between 1:30 PM and 2 PM): Eat a sprouted moong salad with a plate of lemon rice.

Dinner (between 6 PM and 6:30 PM): Eat grilled paneer tikka, sautéed vegetables, and one roti.

Snacks (During Eating Window): A few pieces of mixed seeds, paneer, and fresh fruits.

Health Benefits One Can Expect by Following Intermittent Fasting Plan

Once you are clear about the 7-day plan for intermittent fasting, you would want to know the health benefits you can expect from adhering to it. Here are some of these benefits:

Fat Burn

Following an intermittent fasting diet plan can assist you lose additional weight by restricting your calorie intake and boosting your metabolism. This can lead to a reduction in body fat and an improvement in overall body composition.

Enhanced Metabolic Rate

Adhering to an intermittent fasting schedule can enhance insulin responsiveness, lower blood sugar levels, and decrease inflammation.

Lead a Long Life

Studies confirm that intermittent fasting can extend your life by improving cellular repair and decreasing the chances of chronic diseases.

Misconceptions about Intermittent Fasting Schedule

Let me now dispel some misconceptions about intermittent fasting schedule:

Leads to Malnutrition Level in Body

Certain sections of people perceive that fasting causes muscle loss and leads to malnutrition levels in the body. However, intermittent fasting only sometimes leads to these problems, albeit only when you follow a well-balanced intermittent fasting diet plan.

Results in Eating Problems

Intermittent fasting and restrictive eating are two different things. If you do them perfectly, you can lead a sustainable lifestyle without any worry.

Too Complicated to Follow

The best thing about an intermittent fasting plan is its simplicity and flexibility. You can follow your lifestyle without counting daily calorie intake or stringent meal planning.

Ace the Intermittent Fasting and Keep Your Mind and Body Fit and Healthy

Intermittent and periodic fasting are the most popular methods for enhancing health and managing weight. The 7-day meal plan for intermittent fasting I discussed above will help you lose weight while ensuring that your stomach gets the requisite nutrition and palatable taste you crave.

While adhering to the intermittent fasting schedule, the best thing you can do is keep going and listen to your body. The intermittent fasting plan can help you achieve your health goals.

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Nidhi Gupta is an ACE certified personal trainer and nutritionist with over 10 years of experience helping people reach their fitness goals. She is passionate about helping people live healthier lives and loves sharing her knowledge and expertise with others. Get in touch with her to learn more about how she can help you on your fitness journey.

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