Intermittent Fasting Meal Plan Example Types You Should Know About

Intermittent Fasting Meal Plan Example Types You Should Know About

Planning to lose weight but don’t have time to work out! Try intermittent fasting. With our best intermittent fasting meal plan example, not only will you be able to lose weight but also get rid of excess body fat and feel confident once again. The benefits of intermittent fasting are many. Not only does it boost metabolism but also helps you achieve healthy, glowing, and luscious skin. To know the different types of intermittent fasting meal plan examples, keep reading this post.

Before you understand the different intermittent fasting meal plan examples, make sure you understand what intermittent fasting is, the benefits it entails & the best intermittent fasting for weight loss.

What is an intermittent fasting meal plan example?

Intermittent fasting is described as a certain pattern of eating where you avoid consuming food during a certain time period. Generally, the time period for this is somewhere between 12-40 hours. Some of the beverages you can drink during this time are black coffee, water, other beverages that are free of calories, etc.

You are only allowed to eat during the eating window in order to increase your metabolism, burn body fat and activate weight loss mode.

The different types of intermittent fasting patterns include

16:8 intermittent fasting meal plan example


This is a popular form of intermittent fasting that most people include in their day-to-day life as it is easy and convenient. Here, you will be fasting for 16 hours, and your eating window will last for 8 hours. Your dinner could be at 6 pm on one day, and breakfast will be at 10 am the following day. You could also change the timings as per your schedule as well. People who have followed this kind of 16/8 intermittent fasting meal plan have supposedly lost 2-3kgs a month with a good workout.

‍24-hour fasting

A 24-hour fast means having breakfast on Monday and then having another meal on the next day at the same time. People usually prefer to have calorie-free drinks during this time as they can have water, coffee, and other calorie-free drinks during this time. However, this is something that should be done once a week.

Fasting for 24 hours is also challenging as it may lead to headaches, fatigue, or even irritability. Those who benefit from such a type of fasting also find results in fasting somewhere between 12-16 hours per day. But be careful as it can cause irritability. If you are unable to manage without it, stop right away. You can follow a 16/8 intermittent fasting 7-day plan to get the same results.

Warrior Diet

Source: everydayhealth

This is another type of intermittent fasting, but it could be a bit extreme. In the warrior diet, you will be fasting for 20 hours, and your eating window will be somewhere between 4 hours. During your eating window, you are allowed to eat vegetables, fruits, etc. People who usually prefer the warrior diet consume proteins, healthful fats, proteins, etc.

If you are able to follow through with such strict guidelines, you will be able to lose fat. But make sure to try it once in a while, as a warrior diet can impact your health massively in the long run. If you want healthy meal plan options, you can also download a free intermittent fasting meal plan online.

What type of meal plans should you follow while intermittent fasting?

Source: quickobook

While intermittent fasting doesn’t force you to eat certain food groups exclusively, it would be smart to make the right choices in order to accelerate your weight loss. On that note, here’s a look at what you can do during your 7-day meal plan for intermittent fasting:


Protein is good for muscle growth. It balances your blood sugar levels, improves overall health, and helps you maintain a healthy gut too. If you want to include protein in your diet, try sources like chicken thighs, legumes, seeds and nuts, plain kefir, pea and whey protein powder, ribeye steaks, etc.

Healthy Fats

Healthy fats are crucial for improving your health. They include spices, herbs, rosemary, vitamin D, vitamin E, multivitamins, etc. Some of the best sources of eating healthy fats include olives, avocados, coconut oil, olive oil, MCT oil, ghee, etc. You could include these oils in your diet by using them as a salad dressing or even as a cooking oil.


Fruits are nutrient-dense. They are considered excellent food for those trying to lose weight and maintain good health. Some of the best fruits you can eat during intermittent fasting are kiwi, apples, limes, tomatoes, avocados, blackberries, etc.

Whole Grains

Whole grains are perfect for cutting out gut distress from the body. They can be consumed in various forms, such as wild rice, black rice, brown rice, millets, oatmeal, etc. Whole grains are the best when you are trying to lose weight and get into shape.

For more such ideas, you can also download the intermittent fasting meal plan 16/8 pdf.

How can you maintain an intermittent fasting meal plan example?

In order to maintain intermittent fasting for the long run, you can try to keep yourself hydrated as much as possible, eat lots of protein, and healthy and high-volume foods like fruits, raw vegetables, melon, grapes, etc. You can also drink more green tea and black coffee instead of sugary and aerated drinks. Also, download a free intermittent fasting meal plan pdf to get a better understanding of your eating habits.


Overall, intermittent fasting is one of the safest and best ways to lose weight. While not all types are advisable, one should try at least 14-16 hours of fasting in order to lose body fat and avoid weight gain. This will also help you optimize your health without gaining weight. Intermittent fasting is also good for improving your gut health. It also helps you absorb medications and vitamins in a better manner. So if you want to lose weight, try this style of eating today. You can also try intermittent fasting meal plan example on the internet to download exciting meal plan ideas.