Intermittent Fasting Meal Plans & Recipes
This page gives sample eating days for the most common intermittent fasting schedules — 16:8, 18:6, OMAD (one meal a day), and 5:2 — along with simple recipes, meal prep tips, shopping lists, and adaptations for vegetarian, vegan, keto, and paleo eating. Use them as templates to adapt, not as prescriptions: your calorie and protein needs depend on your size, age, sex, activity level, and health.
All calorie and macronutrient figures are rough estimates. Actual values vary with brands, portion sizes, and cooking methods. If you have a medical condition, take medication, are pregnant or breastfeeding, or have a history of disordered eating, talk to your healthcare provider or a registered dietitian before changing how you eat.
Table of Contents
Meal Planning Basics for IF
With fewer hours to eat, each meal needs to do more work. The aim is to get enough protein, fibre, vitamins, and minerals in your eating window, feel full enough to get through the fast comfortably, and still enjoy your food.
Core Principles
- Nutrient Density: Favour foods that provide plenty of vitamins and minerals for their calories
- Protein Priority: Include a protein source at every meal to help with fullness and muscle maintenance
- Fiber Focus: Include plenty of vegetables and whole grains
- Healthy Fats: Include sources such as olive oil, nuts, seeds, avocado, and oily fish
- Hydration: Drink water regularly during both fasting and eating periods
- Flexibility: Allow for social events and preferences
Calculating Your Needs
Daily Calorie Needs (rough estimate)
These simple multipliers give only a ballpark figure and can be quite inaccurate for people who are very tall, short, heavy, older, or very active. Adjust based on how your weight and energy change over a few weeks.
- Sedentary: Body weight (lbs) × 12-14
- Moderately Active: Body weight × 14-16
- Very Active: Body weight × 16-18
- For Weight Loss: A modest reduction of around 300-500 calories is a common starting point
- For Muscle Gain: A small surplus of around 200-300 calories, combined with strength training
Macronutrient Distribution
- Protein: The general adult minimum is about 0.8 g per kg of body weight (0.36 g per lb). Many active adults, older adults, and people losing weight aim higher, around 1.2-1.6 g per kg (0.55-0.75 g per lb), and people strength training in a calorie deficit sometimes go up to about 2.2 g per kg (1 g per lb). People with kidney disease should follow their healthcare provider’s advice on protein.
- Fat: 25-35% of total calories
- Carbohydrates: Fill remaining calories
Meal Timing Strategies
Different eating windows require different approaches:
- Larger windows (8+ hours): Multiple smaller meals
- Medium windows (4-6 hours): 2 substantial meals
- Small windows (1-2 hours): Single large meal
- Breaking fast: After a normal daily fast, a regular balanced meal is fine; after longer fasts, start smaller
- Pre-fast meal: Include protein and fiber for satiety
16:8 Meal Plans
16:8 Weight Loss Plan (1,500 calories)
Eating Window: 12:00 PM - 8:00 PM
Day 1
12:00 PM - Breaking Fast (400 cal)
- Greek yogurt parfait with berries (200 cal)
- 1 oz almonds (160 cal)
- Green tea (0 cal)
- 1/2 apple (40 cal)
3:30 PM - Snack (200 cal)
- Protein shake with spinach (150 cal)
- Baby carrots with hummus (50 cal)
7:00 PM - Dinner (900 cal)
- Grilled salmon (6 oz) - 350 cal
- Quinoa (1 cup cooked) - 220 cal
- Roasted vegetables with olive oil - 180 cal
- Mixed green salad - 50 cal
- Small piece dark chocolate - 100 cal
Daily Totals: 1,500 calories | 110g protein | 150g carbs | 55g fat
Day 2
12:00 PM - Lunch (500 cal)
- Turkey and avocado wrap - 350 cal
- Small fruit salad - 50 cal
- Sparkling water with lemon - 0 cal
- 1 tbsp almond butter - 100 cal
4:00 PM - Snack (150 cal)
- Cottage cheese (1/2 cup) - 90 cal
- Cherry tomatoes - 20 cal
- 3 whole grain crackers - 40 cal
7:30 PM - Dinner (850 cal)
- Chicken stir-fry (5 oz chicken) - 300 cal
- Brown rice (1 cup) - 220 cal
- Mixed vegetables in sesame oil - 180 cal
- Miso soup - 50 cal
- Greek yogurt with honey - 100 cal
Daily Totals: 1,500 calories | 115g protein | 145g carbs | 52g fat
16:8 Muscle Building Plan (2,500 calories)
Eating Window: 1:00 PM - 9:00 PM
Day 1
1:00 PM - Post-Workout Meal (800 cal)
- Protein smoothie bowl - 400 cal
- 2 slices whole grain toast with PB - 300 cal
- 1 banana - 100 cal
4:30 PM - Meal 2 (700 cal)
- Lean beef (6 oz) - 400 cal
- Sweet potato (large) - 200 cal
- Green beans - 50 cal
- Side salad - 50 cal
8:00 PM - Final Meal (1,000 cal)
- Chicken breast (8 oz) - 440 cal
- Pasta (1.5 cups cooked) - 300 cal
- Caesar salad - 150 cal
- Protein bar - 110 cal
Daily Totals: 2,500 calories | 180g protein | 280g carbs | 85g fat
16:8 Maintenance Plan (2,000 calories)
Eating Window: 12:00 PM - 8:00 PM
Sample Day
12:00 PM - Brunch (600 cal)
- 3-egg veggie omelet - 300 cal
- 2 slices whole grain toast - 160 cal
- 1/2 avocado - 140 cal
- Black coffee or tea - 0 cal
3:30 PM - Snack (300 cal)
- Trail mix (1.5 oz) - 200 cal
- Medium apple - 100 cal
7:00 PM - Dinner (1,100 cal)
- Grilled steak (6 oz) - 450 cal
- Baked potato with butter - 300 cal
- Asparagus - 50 cal
- Side salad with dressing - 100 cal
- Wine (5 oz) - 120 cal
- Dessert (small) - 80 cal
Daily Totals: 2,000 calories | 130g protein | 200g carbs | 75g fat
18:6 Meal Plans
18:6 Fat Loss Plan (1,400 calories)
Eating Window: 2:00 PM - 8:00 PM
Day 1
2:00 PM - First Meal (600 cal)
- Chicken Caesar salad (large) - 400 cal
- Whole grain roll - 120 cal
- Berries (1 cup) - 80 cal
- Unsweetened iced tea - 0 cal
5:30 PM - Snack (200 cal)
- Protein bar - 180 cal
- Baby carrots - 20 cal
7:30 PM - Dinner (600 cal)
- Cod fillet (6 oz) - 200 cal
- Cauliflower rice (2 cups) - 50 cal
- Stir-fried vegetables - 150 cal
- Greek yogurt parfait - 200 cal
Daily Totals: 1,400 calories | 120g protein | 130g carbs | 45g fat
18:6 Balanced Plan (1,800 calories)
Eating Window: 1:00 PM - 7:00 PM
Day 1
1:00 PM - Lunch (800 cal)
- Turkey club sandwich - 500 cal
- Small side of sweet potato fries - 200 cal
- Coleslaw (small) - 100 cal
- Water or sparkling water - 0 cal
6:00 PM - Dinner (1,000 cal)
- Grilled chicken (6 oz) - 330 cal
- Pasta salad (1.5 cups) - 300 cal
- Garlic bread (2 pieces) - 200 cal
- Caesar salad - 120 cal
- Fresh fruit - 50 cal
Daily Totals: 1,800 calories | 125g protein | 180g carbs | 65g fat
OMAD Meal Plans
OMAD Weight Loss (1,500 calories)
Eating Window: 6:00 PM - 7:00 PM
Sample Meal
6:00 PM - Single Meal
- Starter: Large mixed salad with vinaigrette - 150 cal
- Main: Grilled salmon (8 oz) - 460 cal
- Side 1: Quinoa pilaf (1 cup) - 220 cal
- Side 2: Roasted Brussels sprouts - 100 cal
- Side 3: Hummus with vegetables - 150 cal
- Beverage: Kombucha - 50 cal
- Dessert: Greek yogurt with berries and honey - 200 cal
- Snack: Mixed nuts (1 oz) - 170 cal
Meal Total: 1,500 calories | 95g protein | 150g carbs | 55g fat
OMAD Maintenance (2,200 calories)
Eating Window: 5:00 PM - 6:30 PM
Sample Meal
5:00 PM - Single Meal
- Appetizer: Shrimp cocktail - 150 cal
- Soup: Minestrone - 120 cal
- Salad: Caesar salad - 200 cal
- Main: Ribeye steak (10 oz) - 700 cal
- Starch: Loaded baked potato - 400 cal
- Vegetable: Grilled asparagus - 50 cal
- Bread: Garlic bread (2 slices) - 200 cal
- Beverage: Red wine (5 oz) - 125 cal
- Dessert: Cheesecake slice - 255 cal
Meal Total: 2,200 calories | 130g protein | 200g carbs | 95g fat
OMAD Athletic (2,800 calories)
Eating Window: 6:00 PM - 8:00 PM
Sample Meal
6:00 PM - Extended Meal
- Pre-meal shake: Protein smoothie - 400 cal
- Salad: Large power salad - 250 cal
- Protein 1: Grilled chicken breast (8 oz) - 440 cal
- Protein 2: Lean beef (6 oz) - 450 cal
- Carb 1: Brown rice (1.5 cups) - 330 cal
- Carb 2: Sweet potato (large) - 200 cal
- Vegetables: Mixed roasted vegetables - 150 cal
- Fats: Avocado and nuts - 300 cal
- Post-meal: Protein bar - 280 cal
Meal Total: 2,800 calories | 200g protein | 300g carbs | 95g fat
A note on OMAD: Eating a full day’s calories and protein in one sitting is a lot of food, and many people find it uncomfortable. If you train hard or struggle to eat enough, a two-meal schedule such as 18:6 or 20:4 is usually more practical. OMAD is not suitable for people who are pregnant or breastfeeding, have diabetes treated with glucose-lowering medication, or have a history of disordered eating. See the OMAD guide.
5:2 Diet Meal Plans
Fasting Day Plans (500-600 calories)
On the 5:2 approach, two non-consecutive days per week are limited to roughly 500 calories for women and 600 for men, with normal, balanced eating on the other five days. See the 5:2 guide.
Fasting Day Option 1 - Two Meals
12:00 PM - Lunch (250 cal)
- Large vegetable soup (2 cups) - 100 cal
- Grilled chicken (3 oz) - 140 cal
- Side salad with lemon - 10 cal
6:00 PM - Dinner (250 cal)
- Steamed white fish (4 oz) - 150 cal
- Steamed broccoli (2 cups) - 55 cal
- Cauliflower rice (1 cup) with 1 tsp olive oil - 45 cal
- Herbal tea - 0 cal
Daily Total: 500 calories | 65g protein | 35g carbs | 8g fat
Fasting Day Option 2 - Single Meal
6:00 PM - One Meal (500 cal)
- Large shrimp salad - 200 cal
- Vegetable stir-fry (no oil) - 100 cal
- Low-fat cottage cheese (1 cup) - 175 cal
- Strawberries (1/2 cup) - 25 cal
Daily Total: 500 calories | 55g protein | 40g carbs | 10g fat
Non-Fasting Day Plan (2,000 calories)
Regular Eating Day
8:00 AM - Breakfast (500 cal)
- Oatmeal with nuts and fruit - 350 cal
- Greek yogurt - 100 cal
- Orange juice - 50 cal
12:30 PM - Lunch (600 cal)
- Chicken sandwich - 400 cal
- Side salad - 100 cal
- Apple - 80 cal
- Iced tea - 20 cal
3:30 PM - Snack (200 cal)
- Protein bar - 180 cal
- Baby carrots - 20 cal
7:00 PM - Dinner (700 cal)
- Pasta with meat sauce - 500 cal
- Garlic bread - 100 cal
- Side salad - 50 cal
- Small dessert - 50 cal
Daily Total: 2,000 calories | 120g protein | 220g carbs | 70g fat
Best Fast-Breaking Meals
Gentle Fast-Breaking Options
After a typical 16-18 hour fast, most people can eat a normal balanced meal. After longer fasts (24 hours or more), starting with something smaller and easy to digest can help avoid stomach discomfort. After multi-day fasts, refeeding should be gradual and, for longer fasts, medically supervised — see how to break a fast properly.
Light Starters (100-200 calories)
- Bone broth with vegetables
- Plain Greek yogurt with berries
- Scrambled eggs (2) with spinach
- Avocado with sea salt
- Cucumber salad with vinegar
- Miso soup with tofu
Moderate Options (300-400 calories)
- Chicken and vegetable soup
- Salmon with steamed vegetables
- Turkey and avocado lettuce wraps
- Cottage cheese bowl with nuts and fruit
- Quinoa salad with grilled chicken
Foods Some People Find Harder After a Longer Fast
These are not harmful, but some people find them uncomfortable as the very first thing they eat after a long fast:
- High-sugar foods (candy, pastries)
- Fried or greasy foods
- Large portions of red meat
- Spicy foods
- Raw cruciferous vegetables
- Alcohol
- Large portions of beans or other high-fibre foods
Quick & Easy IF Recipes
High-Protein Breakfast Bowl
Ingredients (Serves 1)
- 3 eggs, scrambled
- 1/2 cup cottage cheese
- 1/2 avocado, sliced
- 1 cup spinach, sautéed
- 2 slices turkey bacon
- Cherry tomatoes
- Everything bagel seasoning
Instructions
- Cook turkey bacon until crispy, set aside
- Sauté spinach in the same pan with a little oil
- Scramble eggs to desired consistency
- Assemble bowl with all ingredients
- Top with seasoning
Approximate nutrition: 550 calories | 42g protein | 15g carbs | 35g fat
Power Salad
Ingredients (Serves 2)
- 4 cups mixed greens
- 8 oz grilled chicken breast
- 1 cup quinoa, cooked
- 1 avocado
- 1/2 cup chickpeas
- 1/4 cup feta cheese
- 2 tbsp olive oil
- Lemon juice
Instructions
- Grill and slice chicken
- Combine greens, quinoa, and chickpeas
- Add chicken and avocado
- Top with feta
- Dress with olive oil and lemon
Approximate nutrition per serving: 650 calories | 45g protein | 45g carbs | 32g fat
One-Pan Salmon Dinner
Ingredients (Serves 2)
- 2 salmon fillets (6 oz each)
- 1 lb asparagus
- 1 lb baby potatoes
- 2 tbsp olive oil
- Garlic, minced
- Lemon
- Fresh dill
Instructions
- Preheat oven to 425°F
- Toss potatoes with oil, roast 15 minutes
- Add asparagus to pan
- Place salmon on top
- Season everything, bake 12-15 minutes
- Garnish with lemon and dill
Approximate nutrition per serving: 650 calories | 42g protein | 40g carbs | 32g fat
Protein-Packed Smoothie
Ingredients
- 1 scoop protein powder
- 1 cup unsweetened almond milk
- 1/2 banana
- 1 tbsp almond butter
- Handful of spinach
- 1/2 cup berries
- Ice cubes
Instructions
- Add all ingredients to blender
- Blend until smooth
- Add ice for desired thickness
Approximate nutrition: 350 calories | 30g protein | 32g carbs | 13g fat
Meal Prep Strategies
Weekly Prep Plan
Sunday Prep Session (2-3 hours)
- Proteins: Grill 3 lbs chicken, bake salmon portions
- Grains: Cook quinoa, brown rice for the week
- Vegetables: Roast sheet pans of mixed veggies
- Snacks: Portion nuts, cut vegetables
- Breakfast: Prepare overnight oats, egg muffins
Storage Guidelines
- Cooked proteins: 3-4 days refrigerated
- Cooked grains: 3-4 days refrigerated; cool cooked rice quickly and refrigerate within an hour or two
- Roasted vegetables: 3-4 days refrigerated
- Longer storage: Freeze portions you won’t eat within a few days
- Salads: Store dressing separately
- Smoothie packs: Freeze portioned ingredients
Batch Cooking Ideas
Make-Ahead Meals
- Chili or stew (8-10 servings)
- Casseroles (6-8 servings)
- Meatballs (freeze in portions)
- Soups (freeze in containers)
- Burrito bowls (assemble daily)
Time-Saving Tips
- Use slow cooker for hands-off cooking
- Prep vegetables immediately after shopping
- Cook double portions for leftovers
- Use good airtight storage containers
- Label everything with dates
- Keep emergency meals frozen
Shopping Lists
Essential IF Pantry
Proteins
- Chicken breast/thighs
- Lean ground turkey/beef
- Salmon, cod, shrimp
- Eggs
- Greek yogurt
- Cottage cheese
- Protein powder
- Tofu/tempeh
Carbohydrates
- Quinoa
- Brown rice
- Sweet potatoes
- Oats
- Whole grain bread
- Whole wheat pasta
- Beans and lentils
Fats
- Avocados
- Olive oil
- Nuts (almonds, walnuts)
- Nut butters
- Seeds (chia, flax)
- Coconut oil
Vegetables & Fruits
- Spinach, kale, lettuce
- Broccoli, cauliflower
- Bell peppers
- Tomatoes
- Cucumbers
- Berries
- Apples
- Bananas
Weekly Shopping List Template
An example list for one person following a 16:8 schedule at around 2,000 calories per day (adjust to your own plan):
Week's Shopping
- 3 lbs chicken breast
- 2 lbs salmon
- 1 dozen eggs
- 2 containers Greek yogurt (32 oz)
- 2 lbs brown rice
- 3 lbs sweet potatoes
- 5 avocados
- 2 bags mixed greens
- 3 lbs mixed vegetables
- 2 lbs berries
- 1 lb nuts
Budget-Friendly Options
- Buy proteins in bulk, freeze portions
- Choose frozen vegetables and fruits
- Eggs as affordable protein source
- Dried beans and lentils vs canned
- Seasonal produce for better prices
- Generic brands for staples
Special Diet Adaptations
Keto IF Meal Plan
16:8 Keto Day (1,800 calories)
2:00 PM - First Meal (900 cal)
- 3-egg cheese omelet cooked in butter - 450 cal
- 4 strips bacon - 200 cal
- 1/2 avocado - 150 cal
- Coffee with heavy cream (2 tbsp) - 100 cal
About 5g net carbs | 40g protein | 78g fat
7:00 PM - Second Meal (900 cal)
- Ribeye steak (8 oz) - 600 cal
- Caesar salad (no croutons) - 200 cal
- Sautéed mushrooms in butter - 100 cal
About 8g net carbs | 60g protein | 70g fat
Daily Totals: About 13g net carbs | 100g protein | 148g fat
Very low-carbohydrate diets are high in saturated fat as written here and are not suitable for everyone. People with diabetes on medication, kidney disease, or high cholesterol should talk to their healthcare provider first. See fasting vs keto.
Vegetarian IF Meal Plan
18:6 Vegetarian Day (1,700 calories)
1:00 PM - First Meal (800 cal)
- Chickpea Buddha bowl - 500 cal
- Whole grain pita - 150 cal
- Hummus (1/4 cup) - 100 cal
- Green smoothie - 50 cal
6:30 PM - Second Meal (900 cal)
- Lentil curry with rice - 500 cal
- Naan bread - 200 cal
- Mixed vegetable salad - 100 cal
- Greek yogurt with honey - 100 cal
Daily Totals: 75g protein | 220g carbs | 55g fat
Vegan IF Meal Plan
16:8 Vegan Day (1,900 calories)
12:00 PM - First Meal (600 cal)
- Tofu scramble with vegetables - 300 cal
- Whole grain toast (2 slices) - 160 cal
- Almond butter - 100 cal
- Orange juice - 40 cal
3:30 PM - Snack (300 cal)
- Protein smoothie with plant milk - 200 cal
- Trail mix - 100 cal
7:00 PM - Dinner (1,000 cal)
- Tempeh stir-fry - 400 cal
- Brown rice (1.5 cups) - 330 cal
- Edamame - 100 cal
- Tahini sauce - 120 cal
- Dark chocolate - 50 cal
Daily Totals: 80g protein | 250g carbs | 70g fat
Vegan diets need a reliable source of vitamin B12 (fortified foods or a supplement). Pay attention to iron, calcium, iodine, and omega-3 intake as well.
Paleo IF Meal Plan
16:8 Paleo Day (2,000 calories)
1:00 PM - First Meal (800 cal)
- Grass-fed beef (6 oz) - 450 cal
- Sweet potato - 200 cal
- Mixed greens salad - 100 cal
- Coconut water - 50 cal
4:30 PM - Snack (300 cal)
- Apple with almond butter - 200 cal
- Beef jerky - 100 cal
7:30 PM - Dinner (900 cal)
- Wild salmon (8 oz) - 460 cal
- Roasted vegetables in olive oil - 200 cal
- Cauliflower mash - 100 cal
- Berries with coconut cream - 140 cal
Daily Totals: 140g protein | 150g carbs | 85g fat
Plans by Calorie Goals
1,200 Calorie Plan (Lower-Calorie)
18:6 Protocol
- First Meal (500 cal): Large salad with grilled chicken
- Snack (100 cal): Greek yogurt
- Final Meal (600 cal): Fish with vegetables and quinoa
Note: 1,200 calories is too little for many people, especially men, taller or active people, and older adults who need enough protein. Plans this low make it harder to meet nutrient needs. Talk to your healthcare provider or a registered dietitian before following a plan at this level.
1,600 Calorie Plan (Moderate Weight Loss)
16:8 Protocol
- Meal 1 (500 cal): Turkey sandwich with fruit
- Snack (200 cal): Protein bar and carrots
- Meal 2 (900 cal): Steak with potato and salad
2,300 Calorie Plan (Maintenance/Light Bulk)
16:8 Protocol
- Meal 1 (700 cal): Breakfast burrito with eggs
- Snack (300 cal): Smoothie
- Meal 2 (800 cal): Pasta with chicken
- Meal 3 (500 cal): Greek yogurt parfait with nuts
3,000 Calorie Plan (Muscle Building)
16:8 Protocol
- Meal 1 (900 cal): Large breakfast with eggs, toast, avocado
- Meal 2 (800 cal): Chicken and rice bowl
- Snack (400 cal): Protein shake with banana
- Meal 3 (900 cal): Steak dinner with sides
Essential Meal Planning Tips
- Plan meals around your schedule and preferences
- Prep ingredients in advance for quick assembly
- Keep emergency meals ready for busy days
- Track your meals for a short time at the start to check you are getting enough
- Adjust portions based on hunger and energy levels
- Don't fear carbs or fats - balance is key
- Include variety to prevent boredom
- Listen to your body's hunger and satiety cues
- Stay flexible - perfect adherence isn't necessary
- Focus on whole foods most of the time
Key Takeaways
- A little planning makes it much easier to meet your nutritional needs in a shorter eating window
- Include protein at every meal
- Start with gentle foods when breaking longer fasts
- Meal prep saves time and can make a schedule easier to stick to
- Different protocols require different meal strategies
- Vegetarian, vegan, keto, and paleo eating can all be combined with a fasting schedule
- Calorie needs vary based on goals and activity levels
- Flexibility and variety prevent burnout
- Food quality matters as well as quantity
- Plan but don't obsess - sustainability is key
Nutritional Disclaimer: These meal plans are examples for educational purposes and may not meet everyone's individual nutritional needs. Calorie and macronutrient requirements vary based on age, sex, activity level, and health status. Consult with a registered dietitian or healthcare provider for personalized meal planning, especially if you have medical conditions or specific dietary requirements.