A Free 7-Day Meal Plan for 16:8 Intermittent Fasting

Intermittent fasting has become a new trend to lose weight in recent years. And if you learn about the health and weight loss advantages of fasting, you could change your mind about how terrifying it seems. In fact, the practice of fasting is not new. Due to their restricted availability of food, our ancestors used to fast, and there are many religious ceremonies that involve dietary fasts that are performed every year. But the intermittent fasting meal plan goes a step further by establishing a fasting-centered lifestyle with lots of fat-burning advantages!

The 16:8 approach is one of the most often used IF methods, which entails an 8-hour eating window followed by a 16-hour fast each day. The foods you consume during your 8-hour eating window can have a significant impact on your outcomes. To ensure that you eat nutritious, well-balanced meals that will give you the energy you need to go through the day, it is crucial to prepare ahead of time.

A Quick Guide to 16:8 Intermittent Fasting

Let’s do a quick quiz together!

What is 16:8 intermittent fasting?

The 16:8 diet divides the day into two parts: a 16-hour fasting period and an 8-hour period during which you consume all of your daily caloric intake.

What are the benefits of 16:8 fasting?

As one pattern of intermittent fasting, the 16:8 method shares the benefits with IF including making weight loss easier, lowering the risk of diabetes and high blood pressure, reducing inflammation, improving heart health, and so on.

Who are fit for 16:8 fasting?

In spite of the fact that 16/8 intermittent fasting is generally regarded as safe for healthy adults, you should consult your doctor if you have any underlying medical concerns. This is crucial if you have diabetes, low blood pressure, take any medications, or have a history of disordered eating.

How to start 16:8 fasting?

The 16:8 method makes intermittent fasting very simple for novices. Simply choose an eight-hour feeding window, consume one to three nutrient-dense meals during that time, and then refrain from eating the remaining eight hours. Water, herbal teas, black tea, and coffee are still acceptable drinks.

Is there a calorie limit during 16:8 fasting?

Generally speaking, there is no calorie limit during the 8-hour eating period. However, the number of calories you should consume during intermittent fasting 16/8 will vary depending on your sex, age, height, weight, and degree of activity.

General Principles for a 16:8 Intermittent Fasting Meal Plan

One common misunderstanding about intermittent fasting is that you may eat anything you want, including fast food, sweet foods, and foods that have been through a lot of processing. It’s critical to maintain a nutritious diet if your objectives are to lose weight, increase productivity, or just become healthier.

The following foods are recommended:

• Root vegetables, such as broccoli, cauliflower, tomato, eggplant, kale, cabbage, beetroots, carrot, parsnip, and celery
• Fruit and berries, such as strawberries, blueberries, raspberries, bananas, apples, pears, oranges, melons, and plums
• Oats, whole-grain bread, barley, brown rice, and whole-wheat pasta are examples of whole grains.
• Legumes, such as lentils and beans
• Lean protein options include tofu, fish, eggs, and fowl.
• Olive oil, almonds, seeds, avocado, and fatty seafood all include unsaturated fats.
• Low-fat dairy items include yogurt and cottage cheese.

The following foods are not recommended:

• Packaged snacks
• Deep-fried foods
• Sweetened beverages
• The majority of frozen meals
• Any ultra-processed foods

A 7-Day Meal Plan for 16:8 Fasting Window

Here are 3 easy suggestions you should remember to avoid overeating within the recommended 8-hour eating window:

• Always eat a healthy, balanced diet.
• Avoid drinking sugary beverages or highly calorie-dense junk food.
• Two meals and snacks are allowed during the eating period.

Here’s a sample meal plan for the next seven days:

Day#1

Meal#1: Apple Oatmeal Muffins

Ingredients:

• 1/2 cup of nonfat milk
• 1/3 cup of apple sauce
• 1/2 cup all-purpose flour
• 1/2 cup of quick-cooking oats
• 1 cup sugar
• 1/2 tablespoon baking powder
• 1/2 teaspoon of cinnamon powder
• 1 apple (tart, cored & cut)

Directions:

1. Use soap and water to wash your hands.
2. Set the oven to 400 °F.
3. Put 6 cupcake liners in the baking pan.
4. Mix milk and applesauce in a bowl. Stir until well combined.
5. Add the cinnamon, baking powder, sugar, and flour. Mix until thoroughly wet.
6. Add the apple slices gently while stirring.
7. Place into cupcake tins.
8. Bake for 15 to 20 minutes, or until a toothpick inserted comes out clean.
9. Before serving, let the pan cool for five minutes. Unused amounts should be kept in an airtight container.

Snack#1: Ambrosia

Ingredients:

• 1 can pineapple chunks (in juice, 20 oz., drained)
• 1 1/3 cups mandarin orange (drained)
• 1 banana (peeled and sliced)
• 1 1/2 cups grape (seedless)
• 3/4 cup marshmallows (miniature)
• 1/3 cup coconut (flaked)
• 1 cup vanilla yogurt, low-fat (8 ounces)

Directions:

1. Drain the oranges and pineapple. As a beverage, use juice.
2. Combine fruit, coconut, and marshmallows.
3. Add yogurt and fold.
4. Chill.
5. Serve.

Snack#2: Batido (Smoothie)

Ingredients:

• 2 cups papaya chunks (fresh or frozen)
• 2 bananas (overripe, sliced)
• 1 cup plain low-fat yogurt
• 1 cup ice cubes

Directions:

1. Blend together all the ingredients in a blender.
2. Close the lid firmly. For about a minute, on the medium setting, blend the mixture with the ice until it is smooth.
3. Serve immediately, or cover and chill for up to four hours.

Meal#2: Apple Carrot Soup

Ingredients:

• 1 pound pork (lean, cut into chunks)
• 4 apples (with skin, cored, and quartered)
• 4 carrots (large, peeled, and cut into chunks)
• 1 orange peel (dried, 1 teaspoon, optional)
• 4 slices ginger
• 1/2 teaspoon salt
• 20 cups water

Directions:

1. All ingredients should be combined and heated to a boil in a big pot over high heat.
2. Reduce heat to medium and simmer for 3 to 4 hours, or until soup has reduced to about 8 cups of liquid.
3. Remove surface fat before serving.
4. For up to 3 days, refrigerate any leftover soup covered.

Day#2

Meal#1: Banana Walnut Oatmeal

Ingredients:

• 2/3 cup milk (non-fat, dry)
• 1 dash salt
• 2 3/4 cups water
• 2 cups oats (quick cooking)
• 2 bananas (very ripe, mashed)
• 2 tablespoons maple syrup
• 2 tablespoons walnuts (chopped)

Directions：

1. Reconstituted non-fat dried milk, salt, and more water should all be combined in a small pot. Heat to steaming but not boiling point over medium heat.
2. Oats should be added and stirred for 1 to 2 minutes, or until creamy.
3. Add the mashed banana and maple syrup after turning off the heat in the pan. Serve with walnut garnish after dividing among 4 bowls.

Snack#1: Cherry Salad

Ingredients:

• 1/2 cup pitted and halved sweet cherries
• 1 cup cubed cantaloupe
• 1 cup halved green grapes
• 1 medium banana, peeled and sliced
• 1/4 cup orange juice (juice from 1/2 orange)
• ¼ cup flaked coconut (optional)

Directions:

1. Use soap and water to wash your hands.
2. The sliced fruit should be mixed together in a big basin.
3. Over the fruit, add orange juice and, if preferred, coconut.

Snack#2: Delicious Oven French Fries

Ingredients:

• 2 potatoes (large, about 2 pounds)
• 8 cups water (ice)
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/4 teaspoon salt
• 1 teaspoon white pepper (ground)
• 1/4 teaspoon allspice
• 1 teaspoon pepper flakes (hot)
• 1 tablespoon vegetable oil

Directions:

1. Cut potatoes into 1/2-inch strips after cleaning them.
2. Put the potato strips in the ice water, cover it, and let it chill for at least an hour.
3. Remove the potatoes, then completely dry the strips.
4. Put salt, white pepper, allspice, pepper flakes, garlic powder, onion powder, and so on in a plastic bag.
5. Combine spices and toss with potatoes.
6. Apply oil to the potatoes.
7. Put potatoes in a small nonstick baking pan.
8. 15 minutes at 475 °F in an oven with a cover made of aluminum foil.
9. In order to achieve golden brownness, bake uncovered for an additional 15-20 minutes after removing the foil. To ensure even browning, occasionally turn the fries.

Meal#2: 2-Step Chicken

Ingredients:

• 1 tablespoon vegetable oil
• 2 Boneless chicken breasts
• 1 can cream of chicken soup (10 ounces)
• 1/2 cup water

Directions:

1. In a skillet, heat the oil to medium-high temperature.
2. Cook for five minutes after adding the chicken.
3. Take the chicken out of the pan and set it aside.
4. In a skillet, combine the soup and water and bring them to a boil.
5. To the skillet, add the chicken once more. Simmer the chicken for a further 10 minutes on low heat, or until the internal temperature reaches 165°F.

Day#3

Meal#1: Broccoli Omelet

Ingredients:

• 3 cups broccoli florets
• 1 large red bell pepper (cut into strips)
• 16 button mushrooms (sliced)
• cooking spray
• 4 eggs
• 8 egg whites from 8 eggs
• 1/4 cup milk (fat-free)
• 1/2 cup ricotta cheese
• 2 tablespoons grated Parmesan cheese
• 1/8 teaspoon salt
• 1/8 teaspoon pepper

Directions:

1. As instructed, cut the vegetables.
2. In a large mixing bowl, combine the milk and eggs.
3. Cooking spray a 10-inch nonstick skillet; heat.
4. Sauté the broccoli, peppers, and mushrooms for 3 to 5 minutes before removing them from the pan.

Snack#1: Baked Tortilla Chips

Ingredients:

• flour tortillas (10-inch, whole wheat)
• cooking oil spray
• salt (dash, optional)

Directions:

1. A 400°F oven or toaster oven should be used.
2. Use the cooking spray to sparingly oil a baking sheet.
3. Place tortillas on a baking sheet after cutting each one into eight sections, as if making a pizza.
4. If desired, lightly salt the tops of the tortilla parts after spraying with cooking spray.
5. Watch carefully to prevent the chips from burning as they bake for 10 minutes, until crisp and light brown.

Snack#2: Dried Bananas

Ingredients:

• 1 banana
• acidic fruit juice (lemon, lime, orange, pineapple) to reduce browning (optional)
• cinnamon or other flavorings (optional)

Directions:

1. Use soap and water to wash your hands.
2. Bananas should be cut into 1/8- to 1/4-inch slices.
3. Optional: To prevent browning, dip slices of banana in fruit juice. If desired, top with cinnamon or other seasonings.
4. Dry the items until they behave like thick leather and are no longer sticky.
5. Cool. Keep in an airtight bag or container.

Meal#2: Beef & Potatoes

Ingredients:

• 1 pound ground beef (90% lean)
• 1 1/3 cups water
• 7 medium potatoes, peeled and thinly sliced
• 12 tablespoons Eating Smart Seasoning Mix (3/4 cup)
• salt (to taste, optional)

Directions:

1. Peel and wash your potatoes.
2. Before beginning to prepare the meal, gather, slice, and measure all of the ingredients.
3. In a big skillet, brown the ground beef. Remove the fat.
4. Add the potatoes, water, and seasoning blend. Combine with the beef by stirring.
5. When the potatoes are ready, simmer for 20 to 30 minutes with the lid on after bringing to a boil.
6. Cook without the cover until the extra water has evaporated.
7. If necessary, add a small bit of salt after tasting.
8. After two hours, refrigerate any leftovers. Within 3 to 5 days, eat.

Day#4

Meal#1: Jiffy Oatmeal Crunch

Ingredients:

• 1/2 cup margarine or butter
• 3/4 cup brown sugar (firmly packed)
• 1 teaspoon vanilla
• 1/2 teaspoon baking soda
• 2 cups quick oats (uncooked)
• 1 cup raisins

Directions:

1. Grease a 9 x 13-inch baking pan and preheat the oven to 350 degrees.
2. Brown sugar and butter should be melted in a big skillet.
3. Add the remaining ingredients after removing them from the heat.
4. Bake for 15 to 20 minutes after spreading into the pan. Cut into squares once cool.

Snack#1: Banana Cocoa Yogurt Pops

Ingredients:

• 1 cup low-fat vanilla yogurt
• 1 medium banana
• 2 teaspoons cocoa powder
• 1 ice cube tray (or paper cups)

Directions:

1. Use a fork to mash the banana.
2. Well-combine the banana and yogurt.
3. Add cocoa powder, stirring.
4. Place in 4 tiny paper cups (or 8 mini muffin cups) using popsicle sticks (or cut paper straws).
5. Freeze.
6. Savor this frozen delight!

Snack#2: Fruit Milk Shakes

Ingredients:

• 1 cup milk (or water)
• 1/2 cup nonfat dry milk
• 2 bananas (ripe, or 1/3 cup orange juice concentrate)
• 1/2 teaspoon vanilla
• 10 large ice cubes

Directions:

1. Combine the above ingredients in a blender. Blend for 30 to 60 seconds.

Meal#2: Dilled Fish Fillets

Ingredients:

• 1 pound haddock or cod fillets (frozen)
• 1 tablespoon lemon juice
• 1/8 teaspoon dill weed (dried)
• 1/8 teaspoon salt
• black pepper (optional)

Directions:

1. Frozen fish can be thawed in the microwave or overnight in the refrigerator. Afterward, divide into 4 fillets or pieces.
2. In a glass baking dish, put the fish. Wrap in wax paper.
3. Cook for three minutes in the microwave on “medium” power. Take off the cover, flip the fish over, and season with salt and pepper.
4. Fish should flake easily when tested with a fork after 3 minutes of cooking undercover on “medium” power.

Day#5

Meal#1: Sweet Potato Hash with Egg

Ingredients:

• 2 large sweet potatoes (cut into cubes, about 4 cups)
• 1 cup water
• 1 tablespoon vegetable oil
• 1 teaspoon vegetable oil
• 2 chicken sausages
• 1 small yellow onion (peeled and diced)
• 1 bell pepper (cored and diced)
• 2 cloves garlic (peeled and minced)
• 4 large eggs

Directions:

1. In a skillet, add sweet potatoes and water. Heat the mixture to a boil.
2. Cook for about 20 minutes on low heat, stirring regularly, or until the sweet potatoes have absorbed all the water.
3. When cooking the sweet potatoes in a skillet, add the oil, sausage, onion, bell pepper, and garlic. Cook the sweet potatoes and onion for about 20 minutes, stirring periodically, until they are both cooked through.
4. Return the skillet to the fire after dividing the hash among four plates.
5. Reheat the skillet over medium-high heat, then add the final teaspoon of oil when it is hot.

Snack#1: Zucchini Pancakes

Ingredients:

• 2 cups grated zucchini
• 1 tablespoon finely chopped onion
• 1 egg, beaten
• 1 1/2 tablespoons flour
• 1 tablespoon Parmesan cheese
• 1/4 teaspoon dried parsley
• 1/2 teaspoon garlic powder
• salt and pepper (to taste, optional)
• 1 tablespoon olive oil (or cooking spray)

Directions:

1. Zucchini should be grated, then combined with all other ingredients minus the oil. Mix well.
2. Create 3–4–inch-diameter patties out of the mixture.
3. Oil heating. For 3 to 4 minutes on each side, cook pancakes. Remove, then dry off with paper towels.

Snack#2: Spicy Fruit Cup

Ingredients:

• 2 cups strawberries (fresh)
• 1 can mandarin orange sections (16 ounces)
• 1 can of pears (16 ounces)
• 1 cup pineapple chunks, in its own juice (16-ounce can)
• 1 cup juice, orange
• 1/4 teaspoon cinnamon (ground)
• 1/4 teaspoon nutmeg (ground)

Directions:

1. Strawberries should be cut in half.
2. A mandarin orange can be opened. Take the syrup away.
3. Open the pear can. Juice should be drained. Cut up the pears.
4. Don’t drain the juice from the pineapple can after opening it.
5. In a mixing dish, combine the pineapple that hasn’t been drained, orange juice, cinnamon, and nutmeg. Together, stir.
6. Add the strawberries, pears, and mandarin oranges, stirring gently.
7. Serve after 1 to 4 hours in the refrigerator.

Meal#2: Yellow Potato and Red Pepper Shrimp Sauté

Ingredients:

• 3 medium yellow potatoes
• 2 tablespoons olive oil
• 2 cloves garlic (minced)
• 1 small onion (chopped)
• 1 medium red bell pepper (coarsely chopped)
• 1/2 cup white grape juice
• 1/2 cup water
• 1 teaspoon vinegar
• 12 ounces frozen jumbo shrimp (peeled and deveined, no-sodium-added)
• 1 medium fresh zucchini (cut into small chunks)
• 1 teaspoon Italian seasoning (no sodium)
• 1/4 teaspoon ground black pepper
• 1 lemon (divided)
• 1/4 cup Parmesan cheese

Directions:

1. Each potato should have its skin pierced with a fork. Microwave the potatoes for 2 minutes on high. After flipping the potatoes, microwave for two more minutes. Remove from microwave and let a little time to cool.
2. Warm up the olive oil in a big saucepan while the potatoes are cooling. Cook the garlic, onion, and bell pepper for 3–4 minutes.
3. potato cubes. Bring to a boil the juice, water, and vinegar in a saucepan. Seasoning, shrimp, zucchini, and potatoes are added. When the shrimp, potatoes, and zucchini are done, bring the mixture back to a boil and reduce the heat. The shrimp’s meat ought to be an opaque color.
4. Slice the lemon in half, then squeeze the juice into the saucepan.
5. Serve the Parmesan cheese together with the remaining lemon half’s cut-up lemon wedges.

Day#6

Meal#1: Oatmeal Bread

Ingredients:

• 1 cup rolled oats
• 1 teaspoon salt
• 1 1/2 cups boiling water
• 1 packet dry yeast (active)
• 1/4 cup warm water (105 – 115 degrees)
• 1/4 cup molasses
• 1 1/2 tablespoons vegetable oil
• 2 cups whole wheat flour
• 2 cups flour (all-purpose)

Directions:

1. Salt and rolled oats are combined in a sizable mixing dish. Add boiling water and stir until lukewarm (105 – 115 degrees).
2. In a small basin, dissolve the yeast in 1/4 cup of warm water.
3. To the cooled oatmeal mixture, add yeast water, molasses, and oil. 1 cup all-purpose flour and whole wheat flour are stirred in. In order to get a dough that is stiff enough to knead, add more all-purpose flour.
4. On a lightly dusted surface, knead the dough for five minutes or until it is elastic and smooth.
5. The dough should be placed in a basin that has been lightly greased. Cover with a fresh cloth and allow the mixture to rise for about an hour, or until it has doubled.
6. Turn dough onto a clean surface after punching it down. Put the dough in a greased 9 x 5-inch pan after shaping it. Cover with a fresh towel and allow to rise until almost double in size, about an hour.
7. Turn on the 375-degree oven. Bake the bread for 50 minutes, or until it is hollow to the touch. If the bread is browning too soon during baking, cover it with aluminum foil. Take out the bread and let it cool on a wire rack.

Snack#1: Turtle Apple

Ingredients:

• 1 apple (small or medium)
• 1 can mandarin oranges, drained (11 ounces)

Directions:

1. Prepare ingredients and utensils while washing your hands.
2. Wash an apple. Split in half.
3. To the center of a tiny dish, place an apple half.
4. For the limbs, legs, and head, place mandarin oranges next to the apple.
5. Have fun with your Turtle Apple.

Snack#2: Summer Breeze Smoothie

Ingredients:

• 1 cup plain yogurt (non-fat)
• 6 strawberries (medium)
• 1 cup pineapple (crushed, canned in juice)
• 1 banana (medium)
• 1 teaspoon vanilla extract
• 4 ice cubes

Directions:

1. Use soap and water to wash your hands.
2. Blend all ingredients together in a blender until completely smooth.
3. In a frosted glass, serve.

Meal#2: Tastee Burgers

Ingredients:

• 1/4 cups lentils
• 3 cups water
• 1 cup onion (chopped)
• 1 cup carrot (grated)
• 3 cups bread crumbs (fresh)
• 1 egg
• 1 teaspoon garlic powder
• 1/2 teaspoon oregano (crumbled leaf)
• 1/2 teaspoon salt
• 3 tablespoons margarine
• 4 ounces cheddar cheese (sliced)

Directions:

1. Lentils should be put in a colander, rinsed with cold water, and drained.
2. Bring water to a rolling boil in a medium saucepan. For 15 minutes, add the lentils, turn the heat down to low, cover, and cook.
3. Add carrots and onion. Cook the lentils for a further 15 minutes, or until soft.
4. Remove from heat and allow it to cool a little.
5. Add salt, oregano, garlic powder, bread crumbs, and egg to the mixture.
6. In a big skillet, melt the margarine. By rounded 1/2 cupfuls, drop the lentil mixture into the hot margarine. Shape mounds into patties, then cook them until they are hard and both sides are golden brown.
7. Add a thin slice of cheese on top of each patty.
8. Serve right away.
9. Refrigerate leftovers as soon as possible.

Day#7

Meal#1: Pancakes

Ingredients:

• 2 cups Better Baking Mix
• 1 cup water
• 2 tablespoons vegetable oil
• 2 eggs (beaten)

Directions:

1. In a bowl, combine all the ingredients.
2. Just enough stirring will moisten the dry components.
3. Heat a skillet over medium-high. When water drops “dance” on the dry surface of the skillet, it is ready. Cooking oil spray or a teaspoon of vegetable oil may be added. 3–4 tablespoons of batter should be added to the heated skillet for each pancake.
4. Cook the food slowly until bubbles are visible on the surface. The second side should only be faintly browned before turning.

Snack#1: Fiesta Hummus

Ingredients:

• 1 can garbanzo beans
• 1/2 teaspoon cumin
• 1/4 teaspoon salt
• 1 dash of cayenne pepper
• 2 garlic cloves (minced)
• 1/2 cup yogurt (plain, non-fat)
• 1 tablespoon lime juice
• 1 tablespoon sesame oil
• 1 jalapeno pepper (finely chopped)
• 2 tablespoons cilantro (chopped)

Directions:

1. Garbanzo beans should be drained and mashed in a food processor, blender,
2. using a fork for the rest of the ingredients.
3. Until smooth, blend. either overnight or for one hour. Serve with tortilla chips or crackers. Refrigerate leftovers right away.

Snack#2: Fresh Fruit with Cinnamon Yogurt Dip

Ingredients:

• 1 apple
• 1 banana
• 1 orange
• 1/4 cup orange juice
• 1 cup vanilla yogurt (low-fat)
• 1/2 teaspoon cinnamon

Directions:

1. Cut the apple into slices.
2. Bananas are sliced into tiny rings.
3. The orange should be peeled and cut into pieces.
4. Orange juice should be poured into a small bowl.
5. To keep the fruit from browning, dip it into the orange juice.
6. Set up on a platter.
7. In a small bowl, combine the cinnamon and yogurt.
8. Next to the fruit, place the bowl of yogurt and cinnamon. Use it to dip the fruit in.

Meal#2: Chicken Spaghetti

Ingredients:

• vegetable oil spray
• 4 ounces spaghetti, whole wheat uncooked
• 1 teaspoon olive oil
• 1 red bell pepper, medium (thinly sliced)
• 1 green bell pepper, medium (thinly sliced)
• 1 onion, medium (chopped)
• 2 cups cooked chicken breast, skinless and diced (cooked without salt, about 8 ounces)
• 1 can tomatoes, diced undrained (14.5 ounces) (low sodium )
• 1 can cream of chicken soup (reduced sodium (10.75 ounces))
• 1/2 cup cheddar cheese, reduced fat shredded
• 1/4 cup Parmesan cheese (shredded or grated)
• 1/4 teaspoon pepper

Directions:

1. Set the oven’s temperature to 350 degrees Fahrenheit. Using vegetable oil spray, lightly coat an 8-inch square baking pan.
2. Following the directions on the package, make the spaghetti without adding salt or oil. In a colander, thoroughly drain.
3. Meanwhile, heat the oil over medium-high heat in a large skillet, stirring it to cover the bottom. Stirring occasionally, cook the onion and bell peppers for 4 to 5 minutes, or until they are soft.
4. Add to a big bowl. The spaghetti is added along with the remaining ingredients. Add to a baking dish.
5. 20 minutes of covered baking The ingredients should be heated through and the top should be a light golden brown color after 10 minutes of baking with the lid off.

References:

• https://www.myplate.gov/myplate-kitchen/recipes