Try this intermittent fasting meal plan to start seeing amazing health and weight loss results.

Intermittent fasting is currently one of the most popular health trends in the world, with the 16:8 plan being the most common. But what is it about intermittent fasting that’s so good for our waistlines and general health and how do we get started?

What Is 16:8 Fasting?

Intermittent fasting is simply the term used to describe a diet that alternates between periods of fasting and eating, as opposed to eating 3 set meals per day at a similar time.

Unlike other fads and diet regimes, intermittent fasting doesn’t focus on how much you are eating, but rather when you are eating.

Of course, this raises questions as to how effective the plan is, but many people have seen great weight loss results following an intermittent fasting eating plan.

With regards to the 16:8 plan, it simply involves eating your meals during an 8 hour window, and then fasting or abstaining from food for the remaining 16 hours of the day.

How Much Weight can you Expect to lose on an Intermittent Fasting Meal Plan?

According to a 2014 study, intermittent fasting was found to reduce body weight by 3 to 8% over 3 to 24 weeks.

This study also found that participants had a 4 to 7% reduction in waist circumference, meaning that they lost belly fat.

Another study performed by the University of Illinois discovered that intermittent fasting may cause a weight loss of around 11 to 16% after 12 weeks. Even more interesting, researchers noted that intermittent fasting resulted in a lower loss of muscle tissue when compared to an average calorie restriction diet.

Types of Foods to Eat

With the 16:8 plan, you don’t need to waste your time on calorie counting or macro weighing; this plan has no food rules or calorie limits. Consider it more like an eating habit, rather than a strict diet.

Of course, as with any healthy eating plan, it’s recommend to limit processed, junk foods as these are associated with a whole host of health problems including diabetes, obesity and heart disease.

You’ll generally want to stick to:

  • Whole grains and complex carbohydrates: Such as brown rice, oats, barley, quinoa, and more
  • Fruits and Vegetables
  • Lean Proteins: Lean red meat, poultry, fish, beans, tofu, nuts, seeds, and eggs
  • Healthy fats: From fatty fish, olive oil, avocados, coconuts, nuts, and seeds

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16:8 Intermittent Fasting Meal Plan Sample


Below is a simple, easy to follow 16:8 intermittent fasting meal plan which consists of lunch, dinner and snacking between meals. You can of course switch this around if you prefer breakfast.


  • Meal #1: Tuna avocado salad on a whole wheat wrap
  • Snack #2: Original Greek Yogurt
  • Meal #3: Lemon garlic chicken drumsticks
  • Snack #4: Two chocolate chip cookies and a glass of milk


  • Meal #1: Oats and Yogurt topped with berries
  • Snack #2: Piece of dark chocolate and bowl of mixed berries
  • Meal #3: Seared salmon with brown rice and parmesan-kale salad
  • Snack #4: Baked apple with cinnamon


  • Meal #1: Avocado chicken salad
  • Snack #2: Handful of mixed nuts with apricot slices
  • Meal #3: Chicken slices, green beans and potatoes
  • Snack #4: Dark chocolate & banana smoothie


  • Meal #1: Vegan chickpea salad
  • Snack #2: Apple slices with peanut butter
  • Meal #3: Spicy Teriyaki chicken and cauliflower rice
  • Snack #4: Dark Chocolate and Almonds


  • Meal #1: Grilled salmon with brown rice and mixed greens
  • Snack #2: Greek yogurt topped with raspberries 
  • Meal #3: Mexican tempeh quinoa salad
  • Snack # 4: Frozen watermelon cubes


  • Meal #1: Turkey chilli topped with cheese with wheat bread slices
  • Snack #2: Organic edamame and almond slices
  • Meal #3: Grilled shrimp served with black bean salsa
  • Snack #4: Fruit salad topped with walnuts


  • Meal #1: Broccoli, chicken, and quinoa superfood bowl
  • Snack #2: Hummus and pita with raw veggie sticks
  • Meal #3: Chicken and mushroom soup with garlic bread
  • Snack #4: Banana slices dipped in dark chocolate

Safety Concerns

If you are underweight or suffer from an eating disorder, intermittent fasting is most likely not the best option for you, and could lead to further complications.

As always, it’s best to consult with your doctor before trying a new diet plan or food regime. Intermittent fasting is also not recommended for those who are pregnant, breastfeeding or trying to get pregnant.

If you have any of the following medical conditions, I recommend speaking with a healthcare professional first before attempting this plan.

  • Are taking medications
  • Have diabetes
  • Have low blood pressure
  • Are underweight or malnourished

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