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Intermittent fasting has taken the health and fitness world by storm. What started as a nitch nutrition strategy has quickly found a spot with a mainstream audience. There are many different fasting options, but the 16/8 method is hard to beat when your goal is to either build muscle or lose fat.
The 16/8 intermittent fasting method is one of the most popular approaches, and for good reason. This eating pattern involves fasting for 16 hours and consuming all your daily calories within an 8-hour window.
Eating this way allows you to fast for an extended period each day without sacrificing muscle and performance. Plus, it can be effective for weight loss and is linked to numerous other benefits that support a healthy lifestyle.
But with so much information available, it can be overwhelming to know where to begin. In this article, we will cover the details of 16/8 intermittent fasting, exploring its benefits, potential drawbacks, and tips for getting started.
Whether you're a seasoned intermittent faster or new to the concept, this guide will provide you with all the information you need to implement this eating pattern into your lifestyle successfully.
Table of Contents:
What is 16/8 Intermittent Fasting?
Different 16/8 Intermittent Fasting Schedules
How Does a 16/8 Intermittent Fasting Meal Plan Work?
What To Eat During 16/8 Fasting?
Benefits of a 16/8 Intermittent Fasting Meal Plan
Drawbacks of a 16 8 Intermittent Fasting 7 Day Meal Plan
Who Should Follow a 16 8 Intermittent Fasting 7-Day Meal Plan?
Who Should Avoid an Intermittent Fasting Diet Plan?
Daily Macros & Calories Following A 16/8 Intermittent Fasting Meal Plan
Your 16/8 Intermittent Fasting Meal Planning Grocery List
7-Day 16/8 Intermittent Fasting Meal Plan For Muscle Building
7-Day 16/8 Intermittent Fasting Meal Plan For Fat Loss
Meal Prep Tips For These 16/8 Intermittent Fasting Meal Plans
Tips For Successfully Following A 16/8 Intermittent Fasting Meal Plan
What To Do After Following These Meal Plans
How Long Should You Follow An Intermittent Fasting Meal Plan
FAQs
What is 16/8 Intermittent Fasting?
The 16/8 Intermittent Fasting (IF) method involves restricting food intake for 16 hours a day, followed by an 8-hour eating window. Martin Berkhan popularized this time-restricted eating style in the mid-2000s with the website Leangains. At the time, many of the principles of intermittent fasting flew in the face of standard fitness advice.
During the sixteen hours of fasting, the goal is to abstain from consuming calories. Non-caloric beverages such as water, black coffee, tea, and diet soda are allowed.
The 8-hour eating window can occur whenever it fits your lifestyle. Most people find fasting in the morning works best, but many different eating schedules can work. The idea behind this type of fasting is to take your mind off eating and give the body a brief break from constantly digesting and processing food.
Different 16/8 Intermittent Fasting Schedules
Determining the best fasting routine depends on your daily schedule. The goal is to make the transition to IF as seamless as possible. Here are a few standard 16/8 IF schedules.
Option #1: The Morning Fast
Most people work regular hours, so skipping breakfast in the morning and starting the eating window midday works well. If you are the type of person who is not hungry in the morning anyway, this will be perfect for you.
With this schedule, you can have your first meal anytime between noon to two pm. I recommend reverse engineering your day based on when you typically go to bed. You don't want to have your last meal at 8 pm if you will be awake for another six hours.
Pushing your eating schedule back makes sense if you are a night owl.
Morning Fast eating window options:
12 pm to 8 pm
2 pm to 10 pm
Option #2: The Evening Fast
Following an evening fast might be your best option if you work the second shift. In this case, you would wake up and eat breakfast like usual, have a snack at some point, and finish your day of eating with a big lunch.
The evening fast can also allow you to follow a 16/8 Intermittent Fasting schedule while still eating a typical three-meal-per-day meal plan. For example, you could have breakfast at 9 am, lunch at 12 pm, and dinner at 5 pm. If you can refrain from snacking past dinner, your fasting window could be 5 pm to 9 am the following morning.
Evening fast eating window options:
• 7 am to 3 pm
• 9 am to 5 pm
Option #3: The Morning Workout Work-Around
One struggle with intermittent fasting is that it can be challenging to fit in your workouts. This is especially true if you prefer to exercise in the morning but also want to follow a morning fasting schedule. However, there is a method that enables you to train in the morning fasted and still get in a great workout. It's possible with the option I'm about to go over.
It's an exception to the standard IF rules. If you work out first thing in the morning, 15-60 minutes before the workout, have 25-30 grams of protein powder or 10 to 15 grams of Essential Amino Acids (EAA). The exception is this does not start the clock on the feeding window.
The pre-workout protein intake stimulates protein synthesis and can give you a jumpstart on muscle recovery. Using this approach is a compromise to help optimize results.
How Does a 16/8 Intermittent Fasting Meal Plan Work?
The 16/8 intermittent fasting meal plan is simple. As mentioned, you fast for sixteen hours and limit your eating to an eight-hour window. Outside of those parameters, you can set the diet up any way you'd like.
IF is commonly used as a fat-loss diet but can just as easily be used for building muscle as long as it is set up with adequate calories.
During the eight-hour eating window, there is no limit to the number of meals you can eat. That said, most people find that three meals work best.
There is nothing special about the 16-hour fast. A range of 14-18 hours will likely result in the same effect. However, stick to the 16/8 timeline in the beginning. Once you get comfortable with the schedule, you can play around with the hours some to see what works best for you.
What To Eat During 16/8 Fasting?
Let's start with the easy part. During the sixteen-hour fast, try not to consume any calories. As you would expect, the goal during the fast is to not eat. However, drink plenty of water during the fast to stay hydrated. All zero-calorie drinks, such as coffee, tea, and diet soda, are allowed, too. We're not dry fasting here.
Although we want to limit calories as much as possible during the fast, don't stress about the small stuff. You can have a few calories here or there from things like a splash of creamer in your coffee, some gum, celery, or a 20-calorie energy drink.
During the eight-hour eating window, eat healthy, whole foods as usual. Build your diet around lean meats, complex carbs, healthy fats, and plenty of fruits and veggies. Examples include chicken, fish, eggs, lean red meat, oats, rice, potatoes, apples, bananas, broccoli, and high protein nuts and seeds.
Benefits of a 16/8 Intermittent Fasting Meal Plan
There are several benefits of intermittent fasting, including:
Weight Loss: Intermittent fasting works well for weight loss because people naturally tend to eat fewer calories when restricting food intake to a specific window. When you are fasting for sixteen hours a day, it cuts down on the time you have available to eat. Fasting can also reduce the temptation to snack throughout the day.
Blood Sugar Control: Fasting has been shown to help regulate blood sugar levels and improve insulin sensitivity1.
Reduced Blood Pressure: Intermittent fasting has been shown to help lower blood pressure in obese adults2. Reduced blood pressure may result from losing weight, but if fasting helps weight loss, it's a two-for-one benefit.
Improved Focus: Some people find fasting helps take their mind off food and focus on work. Eating can be a distraction, and stopping work to eat can disrupt productivity.
Simplified Meal Planning: With a limited eating window, and fewer daily meals, people may find it easier to plan and prepare what to eat.
Drawbacks of a 16/8 Intermittent Fasting Meal Plan
While there are several potential benefits of a 16/8 intermittent fasting meal plan, there are also some drawbacks to consider.
Hunger: The most significant drawback to intermittent fasting is hunger. Now, keep in mind that the body is quick to adapt, and 16 hours isn't extremely long, especially when you compare it to something like a 3-day fast. At first, the hunger may seem unbearable. However, after following a fasting schedule for a week or two, hunger typically gets manageable. However, if it is something you cannot stand, there might be better dieting options than fasting.
Disrupts Social Life: Following a strict eating schedule may make socializing with friends and family who follow different eating patterns challenging. For example, if your eating window starts at noon, it would be awkward to go out for breakfast with a friend and not eat. Of course, you could always order a cup of coffee and simply enjoy the company, but that is something you'll need to decide.
May Overeat During The Eating Window: Some people may be tempted to overeat during the eating window. Since there is no magic to fasting, eating more calories during the eating window to make up for fasting defeats the purpose.
Difficult To Maintain Long-Term: If the 16:8 schedule doesn't fit your lifestyle, it will be challenging to maintain. The most important aspect of nutrition is consistency. The best diet is the one you can follow for an extended time.
Who Should Follow a 16/8 Intermittent Fasting Diet Plan?
Here are a few groups of people who will get the most from the health benefits a 16/8 intermittent fasting schedule offers.
1) People Looking to Lose Weight:
Intermittent fasting can be an effective way to lose weight, as it can help reduce calorie intake. The 16/8 method is relatively easy to follow and can be sustainable over the long term. However, it's important to note there is nothing magical about fasting. You still need to be in a calorie deficit at the end of the day to lose weight.
2) Those with a Busy Schedule:
The 16/8 intermittent fasting plan can be a good option for people with busy schedules who don't have time to prepare multiple meals throughout the day. Restricting your eating to an 8-hour window can simplify your meal planning and save time.
3) People Not Hungry in the Morning:
If you are naturally not hungry in the morning, skipping breakfast and following a 16/8 intermittent fasting schedule can give you more calories to eat later in the day.
4) Bodybuilders:
Out of all of the intermittent fasting schedules, the 16/8 method is the best for bodybuilders. With 16/8 IF, you can still hit your daily protein goals and maximize performance in your workout split.
Who Should Avoid an Intermittent Fasting Diet Plan?
Intermittent fasting is not the best diet for everyone, and certain groups should avoid it or at least consult a healthcare professional before starting. These include:
1) People with a history of disordered eating:
Individuals with a history of an eating disorder or who have a poor relationship with food may find that intermittent fasting triggers unhealthy behaviors.
2) Those with Type 1 Diabetes:
Since people with diabetes are sensitive to changes in glucose levels, meaning intermittent fasting may not be their best diet strategy. If you have type 1 diabetes, talk to your doctor before fasting.
3) If it doesn’t fit your schedule:
The most significant reason not to fast is if it doesn’t fit your lifestyle or your preferred eating schedule. If you don't want to go 16 hours without eating, we have plenty of other great meal plans for you to try, like this high protein meal plan, for example.
Daily Macros & Calories Following A 16/8 Intermittent Fasting Meal Plan
Creating an IF meal plan starts like any other diet, with calorie intake. Despite what some people will tell you, intermittent fasting does not change the laws of thermodynamics. Your calorie intake determines if you gain or lose weight, regardless of your eating schedule.
The first step in creating a meal plan is calculating total daily energy expenditure (TDEE). It refers to the total energy or calories a person burns daily through various activities such as resting metabolic rate, physical activity, and digestion.
TDEE is essential when maintaining, losing, or gaining weight, as it determines how many calories a person needs to consume to maintain their current weight. Once you know your TDEE, you can add calories to gain weight or reduce them to lose weight.
A basic way to calculate your TDEE is to multiply your weight by 14 to 16. Keep in mind energy expenditure is correlated with daily activity. For a sedentary lifestyle, go with 14. If you are highly active, use 16, and 15 represents somewhere in the middle.
For example, a moderately active 175-pound person would multiply 175 by 15 for a TDEE of 2625. Theoretically, their body weight would be stable if they consistently ate 2625 calories. We will use this number for our intermittent fasting meal plans below. However, if you weigh more or less than 175, adjust the numbers to fit your body weight.
Calories & Macros For Building Muscle:
Once we know our TDEE, creating a muscle-building meal plan is easy. All we need to do is add calories to create a caloric surplus. The calorie surplus doesn't need to be massive. A modest 15-20% calorie increase above TDEE is all you need to get the ball rolling.
In our example, an extra 15% to 2625 would give 390 extra calories.
175 pounds x 15 = 2625 calories
2625 x 15% (390) = 3015 calories
Now that we have the calorie intake dialed in, all that is left is distributing those calories into protein, carbohydrates, and fat.
Research shows that eating around one gram of protein per pound of body weight maximizes muscle building3. In our example, 175 grams of daily protein will be the goal.
Carbohydrate and fat distribution are more complex. There are many different options. At the end of the day, it comes down to personal preference.
For a muscle-building intermittent fasting meal plan, I recommend a fat intake of 25% of the total daily calories. The rest of the calories will come from carbohydrates.
Here is how it all breaks down.
Muscle-building calorie goal: 3015
Protein intake (1g/lb BW): 175g
Fat intake (25% of calories): 85g
Carbohydrates intake (what’s left): 385g
Calories & Macros For Weight Loss:
To lose weight, you must create a calorie deficit, which simply means eating fewer calories than your body needs. Reducing 500-1000 calories daily can lead to a safe and sustainable weight loss of 1-2 pounds per week. Unless you have a lot of weight to lose, start with a 500-calorie daily deficit and go from there.
Since we already know our TDEE, creating a 500-calorie deficit is simple. All we have to do is subtract 500 from our TDEE of 2625 to get 2125 calories.
The distribution of protein and fat is the same for fat loss as muscle building.
Fat loss calorie goal: 2125
Protein intake (1g/lb BW): 175g
Fat intake (25% of calories): 60g
Carbohydrates intake (what's left): 220g
Your 16/8 Intermittent Fasting 7 Day Meal Plan Grocery List
Regardless of whether you're following the bulking or cutting version of this meal plan, this shopping list includes everything you need to follow our 16/8 intermittent fasting 7 day meal plan.
1. Protein Sources:
Lean protein, fish, and Greek yogurt will be your primary protein sources, but make sure you have a good protein powder as well, as supplementing with one can easily help you hit your daily macros goals.
MEAT:
Chicken Breast
Chicken Thighs
93% Lean Ground Beef
Pork Loin
Top Round
NY Strip
Salmon
Canned Tuna
Cod
Haddock
Tilapia
DAIRY:
Eggs
Low-Fat Greek Yogurt
PROTEIN SUPPLEMENTS:
Protein Powder (your choice)
2. Carbohydrates Sources:
Rice, whole grains, pasta, and plenty of fruits and veggies are great sources of energy and if we're being honest, are just plain delicious.
BREAD:
Whole-Grain Bagels
Whole-Grain Bread
BREAKFAST:
Cereal: Multigrain Cheerios
Oatmeal
PANTRY:
Pasta
Pasta Sauce
Chocolate Rice Cakes
White Rice
PRODUCE:
Sweet Potatoes & Russet Potatoes
Fruits (Apples, Bananas, Blueberries, & Strawberry Jam)
Veggies (Broccoli, Asparagus, Mixed Greens, Green Beans)
3. Healthy Fats:
Spreads and dressings will add flavor to your meals and help keep you feeling full between meals.
DAIRY:
Butter
PANTRY ITEMS:
Salad Dressing
Olive Oil
Almonds
Peanut Butter
4. Drinks & Dessert:
Our favorite section: sips and sweets! Sometimes, having a dessert to look forward to or a drink that contains more flavor than standard water can help satiate a craving, which is great for diet adherence.
BEVERAGES:
Coffee & Tea
Almond Milk
Flavored Water
?Orange Juice
Diet Soda
DESSERT:
Frozen Yogurt
Your 7-Day 16/8 Intermittent Fasting Meal Plan For Muscle Building
If building muscle is your goal, then look no further than this 16/8 intermittent fasting 7 day meal plan for bulking.
Monday:
Daily nutrition breakdown: 3072 calories, 177g protein, 383g carbs, 90g fat
Breakfast:
6 whole eggs100g oats170g low-fat Greek yogurt1 medium banana8oz orange juice
Nutrition:1204 calories68g protein138g carbs42g fat
Lunch:
2 scoops protein powder12oz almond milk1 medium apple4 chocolate rice cakes32g peanut butter
Nutrition:808 calories57g protein91g carbs27g fat
Dinner:
6oz sirloin290g white rice1 cup broccoli1.5 cups frozen yogurt
Nutrition:1060 calories52g protein154g carbs21g fat
Tuesday:
Total daily nutrition breakdown: 2892 calories, 172g protein, 383g carbs, 80g fat
Breakfast:
4 whole eggs100g oats1 medium banana½ cup blueberries
Nutrition:897 calories42g protein117g carbs29g fat
Lunch:
2 scoops protein powder12oz almond milk1 medium apple3 cups multigrain Cheerios32g peanut butter
Nutrition:894 calories59g protein115g carbs26g fat
Dinner:
6oz salmon3 servings pasta1.5 cups pasta sauce100g asparagus1tbs olive oil
Nutrition:1101 calories70g protein151g carbs25g fat
Wednesday:
Daily nutrition breakdown: 2982 calories, 176g protein, 385g carbs, 82g fat
Breakfast:
6oz chicken breast12oz sweet potato1 medium banana½ cup blueberries8oz orange juice1.5tbs butter
Nutrition:921 calories60g protein129g carbs19g fat
Lunch:
2 scoops protein powder12oz almond milk1 medium apple3 cups multigrain Cheerios32g peanut butter
Nutrition:894 calories59g protein115g carbs26g fat
Dinner:
7oz 93% lean ground beef360g white riceLarge mixed green salad1.5 servings salad dressing
Nutrition:1141 calories58g protein142g carbs37g fat
Thursday:
Daily nutrition breakdown: 3005 calories, 177g protein, 381g carbs, 85g fat
Breakfast:
8oz chicken thighs290g white rice1 medium banana1 cup broccoli
Nutrition:871 calories56g protein121g carbs19g fat
Lunch:
6oz cod16oz russet potato1.5tbs butter1 medium apple
Nutrition:820 calories41g protein123g carbs19g fat
Dinner:
10oz NY Strip Steak3 servings pasta1 cup pasta sauce
Nutrition:1314 calories80g protein137g carbs48g fat
Friday:
Daily nutrition breakdown: 2986 calories, 170g protein, 390g carbs, 85g fat
Breakfast:
6 whole eggs2 whole grain bagels2tbs strawberry jam32g peanut butter
Nutrition:1210 calories51g protein126g carbs57g fat
Lunch:
6oz chicken breast16oz russet potato1tbs butter1 cup green beans
Nutrition:785 calories65g protein106g carbs13g fat
Dinner:
8oz haddock360g rice1 cup broccoli1 orange1tbs olive oil
Nutrition:991 calories54g protein158g carbs15g fat
Saturday:
Daily nutrition breakdown: 2985 calories, 178g protein, carbs 385g, 80g fat
Breakfast:
8oz pork loin290g white rice12oz orange juice40g almonds
Nutrition:1072 calories66g protein138g carbs28g fat
Lunch:
2 scoops protein powder12oz almond milk100g oats32g peanut butter1 medium banana
Nutrition:966 calories67g protein111g carbs30g fat
Dinner:
6oz tilapia12oz sweet potato1 cup green beans1tbs butter1.5 cups frozen yogurt
Nutrition:947 calories45g protein136g carbs22g fat
Sunday:
Daily nutrition breakdown: 2980 calories, 174g protein, 389g carbs, 85g fat
Breakfast:
1 can tuna290g white rice8oz orange juice1tbs olive oil
Nutrition:738 calories38g protein115g carbs15g fat
Lunch:
1.5 scoops protein powder12oz almond milk100g oats40g peanut butter1 medium apple2 chocolate rice cakes
Nutrition:1050 calories57g protein133g carbs35g fat
Dinner:
8oz top round steak3 servings of pasta1 cup pasta sauce1 cup broccoli2tbs butter
Nutrition:1192 calories77g protein141g carbs35g fat
Your 7-Day 16/8 Intermittent Fasting Meal Plan For Fat Loss
Following a 16/8 intermittent fasting meal plan but focusing on losing fat instead of building muscle? Adjust your daily macros to meet your specific cutting goals, and follow this plan.
Monday:
Daily nutrition breakdown: 2128 calories, 173g protein, 223g fat, 62g fat
Breakfast:
7oz chicken breast6oz sweet potato1 medium banana.5tbs butter
Nutrition:568 calories63g protein61g carbs8g fat
Lunch:
2 scoops protein powder12oz almond milk2 cups multigrain Cheerios32g of peanut butter
Nutrition:689 calories57g protein66g carbs25g fat
Dinner:
7oz 93% lean ground beef290g white riceLarge mixed green salad1.5 servings of salad dressing
Nutrition:872 calories53g protein96g carbs29g fat
Tuesday:
Daily nutrition breakdown: 2141 calories, 170g protein, 225g carbs, 60g fat
Breakfast:
8oz chicken thighs145g white rice1 medium banana1 cup broccoli
Nutrition:671 calories51g protein76g carbs19g fat
Lunch:
10oz cod8oz russet potato1 cup green beans
Nutrition:486 calories58g protein53g carbs2g fat
Dinner:
8oz NY strip steak2 servings pasta1 cup pasta sauce
Nutrition:984 calories62g protein96g carbs38g fat
Wednesday:
Daily nutrition breakdown: 2127 calories, 179g protein, 219g carbs, 61g fat
Breakfast:
6 whole eggs1 whole grain bagel1tbs strawberry jam16g peanut butter
Nutrition:820 calories44g protein64g carbs44g fat
Lunch:
9oz chicken breast8oz russet potato1.5 cups green beans
Nutrition:596 calories86g protein61g carbs3g fat
Dinner:
8oz haddock290g rice1 cup broccoli1tbs olive oil
Nutrition:711 calories48g protein94g carbs15g fat
Thursday:
Daily nutrition breakdown: 2102 calories, 173g protein, 223g carbs, 59g fat
Breakfast:
8oz pork loin290g white rice40g almonds
Nutrition:910 calories63g protein100g carbs28g fat
Lunch:
2 scoops protein powder12oz almond milk60g oats32g peanut butter
Nutrition:697 calories61g protein58g carbs27g fat
Dinner:
8oz tilapia10oz sweet potato1 cup green beans
Nutrition:494 calories49g protein65g carbs4g fat
Friday:
Daily nutrition breakdown: 2122 calories, 177g protein, 216g carbs, 63g fat
Breakfast:
1 can tuna145g white rice1tbs olive oil
Nutrition:433 calories31g protein45g carbs15g fat
Lunch:
2 scoops protein powder12oz almond milk80g oats32g peanut butter
Nutrition:773 calories63g protein71g carbs28g fat
Dinner:
10oz top round steak2 servings pasta1 cup pasta sauce1 cup broccoli
Nutrition:919 calories83g protein100g carbs20g fat
Saturday:
Daily nutrition breakdown: 2125 calories, 175g protein, 224g carbs, 59g fat
Breakfast:
2 scoops protein powder150g low-fat Greek Yogurt80g oats32g peanut butter
Nutrition:878 calories74g protein84g carbs29g fat
Lunch:
6oz chicken breast8oz sweet potato1 cup broccoli1.5tbs butter
Nutrition:592 calories57g protein49g carbs18g fat
Dinner:
6oz 93% lean ground beef290g white rice
Nutrition:655 calories45g protein90g carbs12g fat
Sunday:
Daily nutrition breakdown: 2106 calories, 178g protein, 220g carbs, 59g fat
Breakfast:
6 whole eggs3 cups multigrain Cheerios8oz almond milk
Nutrition:789 calories45g protein75g carbs36g fat
Lunch:
9oz chicken breast10oz sweet potato1 cup broccoli1tbs olive oil
Nutrition:756 calories86g protein65g carbs17g fat
Dinner:
8oz haddock220g white rice1.5 cups green beans½ tbs butter
Nutrition:561 calories48g protein80g carbs7g fat
Meal Prep Tips For These 16/8 Intermittent Fasting Meal Plans
Here are a few meal prep tips to help you along your intermittent fasting journey.
1. Cook Food Ahead of Time:
Preparing meals can save time and stress during the week. You can cook and portion out meals for the week and store them in the refrigerator or freezer for later use. We've got some great high protein meal prep recipes for you to check out.
Or, you can just cook the basics. As you will notice, chicken and rice are staples of this meal plan. Both foods work well to cook in advance. This extra step will help you stay on track and avoid impulsive, unhealthy food choices.
2. Mix up your flavors:
Eating healthy doesn't need to be bland. Experiment with different herbs, spices, and low calories sauces to add flavor to your meals.
Changing the seasoning or marinade can make even similar meals taste entirely different. When you enjoy your meals, you are more likely to eat them consistently.
3. Have Calorie-Free Drinks On Hand:
After the first week, hunger during fasting will decrease. However, you may still experience some desire to eat before your eating window from time to time.
When this happens, sip on calorie-free drinks such as coffee, tea, diet soda, and flavored water. Most of the time, this is enough to take the edge off. The key is not getting caught without any on hand.
Tips For Successfully Following A 16/8 Intermittent Fasting Meal Plan
Following a 16/8 intermittent fasting meal plan can be great for long-term adherence, as there's a good chance you'll feel consistently full during your feeding window. To make sure you are successful following it, here are a few more great tips.
1) Choose The Right Fasting Schedule:
The key is to make the fasting period as easy as possible. To do so, pick an 8-hour window that works for your lifestyle and schedule. For example, if you're not hungry in the morning, start eating at noon and stop by 8 pm. On the other hand, if you love breakfast but eat an early dinner, an eating window of 9 to 5 might work well for you.
2) Stay Hydrated:
During fasting, drink plenty of water and other non-caloric beverages like tea or black coffee. Not only will this prevent dehydration, but drinks with caffeine will also help keep hunger at bay.
If you plan to workout while fasting or enjoy fasted cardio, throw some electrolytes in with your water.
3) Stay Busy While Fasting:
I'm sure you have heard the expression, time flies when you are having fun. Well, the same can be said for staying busy. Use the fasting period to focus on work or another activity. Avoid sitting around thinking about food.
What To Do After Following These Meal Plans
After following the 7-day intermittent fasting meal plan, you can mix and match different foods based on your preference. The key is maintaining the same eating window with the same calorie and macronutrient breakdown.
As long as you stay within your eating window and macros goals, you can even experiment with some new recipes, like these protein cookies or protein pancakes.
How Long Should You Follow An Intermittent Fasting Meal Plan
The duration of an intermittent fasting meal plan can vary, depending on your goals and preferences. Fasting can be a sustainable lifestyle change for some people, while others may prefer to use it as a short-term method to achieve specific weight loss goals. Either way can work well.
FAQs
If you still have unanswered 16/8 intermittent fasting meal plan questions, we'll answer them here.
How much weight can I lose with 16/8 intermittent fasting in a week?
How much weight you lose with a 16/8 intermittent fasting schedule depends on how big of a calorie deficit you have. If weight loss is your goal, set your diet to lose 1-2 pounds weekly.
What should be the first meal for 16/8 intermittent fasting?
With a 16/8 intermittent fasting schedule, your first meal can be anything you want that fits your calorie and macronutrient goals. If your feeding window starts at noon, but you enjoy breakfast, feel free to have typical breakfast foods, like this high protein oatmeal recipe, as your first meal.
Should you do 16/8 intermittent fasting 7 days a week?
With a 16/8 intermittent fasting schedule, you can follow it every day of the week.
16/8 Intermittent Fasting Meal Plans: Final Takeaways
There you have it! Your comprehensive guide to 16/8 intermittent fasting along with a 7-day meal plan to build muscle and lose fat. Incorporating this eating pattern and meal plan into your lifestyle has the potential to improve your nutritional consistency and results.
However, it's crucial to remember fasting isn't magic. The rules of nutrition still apply. You must still be mindful of your calorie and macronutrient goals to see the best results and avoid weight gain (in the form of fat). That said, if you try intermittent fasting, be patient, stay consistent, and track your progress. Do that, and the body you want will be here before you know it.
If you're interested in checking out more great meal plans, take a look at our articles on the 7 Day Carnivore Diet Meal Plan and the 7 Day Bodybuilding Carb Cycling Meal Plan.
References:
Barnosky AR, Hoddy KK, Unterman TG, Varady KA. Intermittent fasting vs. daily calorie restriction for type 2 diabetes prevention: a review of human findings. Transl Res. 2014 Oct. doi 10.1016/j.trsl.2014.05.013. Epub 2014 Jun 12. PMID: 24993615.
Gabel K, Hoddy KK, Haggerty N, Song J, Kroeger CM, Trepanowski JF, Panda S, Varady KA. Effects of 8-hour time restricted feeding on body weight and metabolic disease risk factors in obese adults: A pilot study. Nutr Healthy Aging. 2018 Jun 15. doi: 10.3233/NHA-170036. PMID: 29951594; PMCID: PMC6004924.
Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, Aragon AA, Devries MC, Banfield L, Krieger JW, Phillips SM. A systematic review, meta-analysis, and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med doi: 10.1136/bjsports-2017-097608. Epub 2017 Jul 11.
Intermittent fasting has taken the health and fitness world by storm. What started as a nitch nutrition strategy has quickly found a spot with a mainstream audience. There are many different fasting options, but the 16/8 method is hard to beat when your goal is to either build muscle or lose fat.
The 16/8 intermittent fasting method is one of the most popular approaches, and for good reason. This eating pattern involves fasting for 16 hours and consuming all your daily calories within an 8-hour window.
Eating this way allows you to fast for an extended period each day without sacrificing muscle and performance. Plus, it can be effective for weight loss and is linked to numerous other benefits that support a healthy lifestyle.
But with so much information available, it can be overwhelming to know where to begin. In this article, we will cover the details of 16/8 intermittent fasting, exploring its benefits, potential drawbacks, and tips for getting started.
Whether you're a seasoned intermittent faster or new to the concept, this guide will provide you with all the information you need to implement this eating pattern into your lifestyle successfully.
Table of Contents:
What is 16/8 Intermittent Fasting?
The 16/8 Intermittent Fasting (IF) method involves restricting food intake for 16 hours a day, followed by an 8-hour eating window. Martin Berkhan popularized this time-restricted eating style in the mid-2000s with the website Leangains. At the time, many of the principles of intermittent fasting flew in the face of standard fitness advice.
During the sixteen hours of fasting, the goal is to abstain from consuming calories. Non-caloric beverages such as water, black coffee, tea, and diet soda are allowed.
The 8-hour eating window can occur whenever it fits your lifestyle. Most people find fasting in the morning works best, but many different eating schedules can work. The idea behind this type of fasting is to take your mind off eating and give the body a brief break from constantly digesting and processing food.
Different 16/8 Intermittent Fasting Schedules
Determining the best fasting routine depends on your daily schedule. The goal is to make the transition to IF as seamless as possible. Here are a few standard 16/8 IF schedules.
Option #1: The Morning Fast
Most people work regular hours, so skipping breakfast in the morning and starting the eating window midday works well. If you are the type of person who is not hungry in the morning anyway, this will be perfect for you.
With this schedule, you can have your first meal anytime between noon to two pm. I recommend reverse engineering your day based on when you typically go to bed. You don't want to have your last meal at 8 pm if you will be awake for another six hours.
Pushing your eating schedule back makes sense if you are a night owl.
Morning Fast eating window options:
Following an evening fast might be your best option if you work the second shift. In this case, you would wake up and eat breakfast like usual, have a snack at some point, and finish your day of eating with a big lunch.
The evening fast can also allow you to follow a 16/8 Intermittent Fasting schedule while still eating a typical three-meal-per-day meal plan. For example, you could have breakfast at 9 am, lunch at 12 pm, and dinner at 5 pm. If you can refrain from snacking past dinner, your fasting window could be 5 pm to 9 am the following morning.
Evening fast eating window options:
One struggle with intermittent fasting is that it can be challenging to fit in your workouts. This is especially true if you prefer to exercise in the morning but also want to follow a morning fasting schedule. However, there is a method that enables you to train in the morning fasted and still get in a great workout. It's possible with the option I'm about to go over.
It's an exception to the standard IF rules. If you work out first thing in the morning, 15-60 minutes before the workout, have 25-30 grams of protein powder or 10 to 15 grams of Essential Amino Acids (EAA). The exception is this does not start the clock on the feeding window.
The pre-workout protein intake stimulates protein synthesis and can give you a jumpstart on muscle recovery. Using this approach is a compromise to help optimize results.
How Does a 16/8 Intermittent Fasting Meal Plan Work?
The 16/8 intermittent fasting meal plan is simple. As mentioned, you fast for sixteen hours and limit your eating to an eight-hour window. Outside of those parameters, you can set the diet up any way you'd like.
IF is commonly used as a fat-loss diet but can just as easily be used for building muscle as long as it is set up with adequate calories.
During the eight-hour eating window, there is no limit to the number of meals you can eat. That said, most people find that three meals work best.
There is nothing special about the 16-hour fast. A range of 14-18 hours will likely result in the same effect. However, stick to the 16/8 timeline in the beginning. Once you get comfortable with the schedule, you can play around with the hours some to see what works best for you.
What To Eat During 16/8 Fasting?
Let's start with the easy part. During the sixteen-hour fast, try not to consume any calories. As you would expect, the goal during the fast is to not eat. However, drink plenty of water during the fast to stay hydrated. All zero-calorie drinks, such as coffee, tea, and diet soda, are allowed, too. We're not dry fasting here.
Although we want to limit calories as much as possible during the fast, don't stress about the small stuff. You can have a few calories here or there from things like a splash of creamer in your coffee, some gum, celery, or a 20-calorie energy drink.
During the eight-hour eating window, eat healthy, whole foods as usual. Build your diet around lean meats, complex carbs, healthy fats, and plenty of fruits and veggies. Examples include chicken, fish, eggs, lean red meat, oats, rice, potatoes, apples, bananas, broccoli, and high protein nuts and seeds.
Benefits of a 16/8 Intermittent Fasting Meal Plan
There are several benefits of intermittent fasting, including:
Drawbacks of a 16/8 Intermittent Fasting Meal Plan
While there are several potential benefits of a 16/8 intermittent fasting meal plan, there are also some drawbacks to consider.
Who Should Follow a 16/8 Intermittent Fasting Diet Plan?
Here are a few groups of people who will get the most from the health benefits a 16/8 intermittent fasting schedule offers.
1) People Looking to Lose Weight:
Intermittent fasting can be an effective way to lose weight, as it can help reduce calorie intake. The 16/8 method is relatively easy to follow and can be sustainable over the long term. However, it's important to note there is nothing magical about fasting. You still need to be in a calorie deficit at the end of the day to lose weight.
2) Those with a Busy Schedule:
The 16/8 intermittent fasting plan can be a good option for people with busy schedules who don't have time to prepare multiple meals throughout the day. Restricting your eating to an 8-hour window can simplify your meal planning and save time.
3) People Not Hungry in the Morning:
If you are naturally not hungry in the morning, skipping breakfast and following a 16/8 intermittent fasting schedule can give you more calories to eat later in the day.
4) Bodybuilders:
Out of all of the intermittent fasting schedules, the 16/8 method is the best for bodybuilders. With 16/8 IF, you can still hit your daily protein goals and maximize performance in your workout split.
Who Should Avoid an Intermittent Fasting Diet Plan?
Intermittent fasting is not the best diet for everyone, and certain groups should avoid it or at least consult a healthcare professional before starting. These include:
1) People with a history of disordered eating:
Individuals with a history of an eating disorder or who have a poor relationship with food may find that intermittent fasting triggers unhealthy behaviors.
2) Those with Type 1 Diabetes:
Since people with diabetes are sensitive to changes in glucose levels, meaning intermittent fasting may not be their best diet strategy. If you have type 1 diabetes, talk to your doctor before fasting.
3) If it doesn’t fit your schedule:
The most significant reason not to fast is if it doesn’t fit your lifestyle or your preferred eating schedule. If you don't want to go 16 hours without eating, we have plenty of other great meal plans for you to try, like this high protein meal plan, for example.
Daily Macros & Calories Following A 16/8 Intermittent Fasting Meal Plan
Creating an IF meal plan starts like any other diet, with calorie intake. Despite what some people will tell you, intermittent fasting does not change the laws of thermodynamics. Your calorie intake determines if you gain or lose weight, regardless of your eating schedule.
The first step in creating a meal plan is calculating total daily energy expenditure (TDEE). It refers to the total energy or calories a person burns daily through various activities such as resting metabolic rate, physical activity, and digestion.
TDEE is essential when maintaining, losing, or gaining weight, as it determines how many calories a person needs to consume to maintain their current weight. Once you know your TDEE, you can add calories to gain weight or reduce them to lose weight.
A basic way to calculate your TDEE is to multiply your weight by 14 to 16. Keep in mind energy expenditure is correlated with daily activity. For a sedentary lifestyle, go with 14. If you are highly active, use 16, and 15 represents somewhere in the middle.
For example, a moderately active 175-pound person would multiply 175 by 15 for a TDEE of 2625. Theoretically, their body weight would be stable if they consistently ate 2625 calories. We will use this number for our intermittent fasting meal plans below. However, if you weigh more or less than 175, adjust the numbers to fit your body weight.
Calories & Macros For Building Muscle:
Once we know our TDEE, creating a muscle-building meal plan is easy. All we need to do is add calories to create a caloric surplus. The calorie surplus doesn't need to be massive. A modest 15-20% calorie increase above TDEE is all you need to get the ball rolling.
In our example, an extra 15% to 2625 would give 390 extra calories.
Now that we have the calorie intake dialed in, all that is left is distributing those calories into protein, carbohydrates, and fat.
Research shows that eating around one gram of protein per pound of body weight maximizes muscle building3. In our example, 175 grams of daily protein will be the goal.
Carbohydrate and fat distribution are more complex. There are many different options. At the end of the day, it comes down to personal preference.
For a muscle-building intermittent fasting meal plan, I recommend a fat intake of 25% of the total daily calories. The rest of the calories will come from carbohydrates.
Here is how it all breaks down.
Calories & Macros For Weight Loss:
To lose weight, you must create a calorie deficit, which simply means eating fewer calories than your body needs. Reducing 500-1000 calories daily can lead to a safe and sustainable weight loss of 1-2 pounds per week. Unless you have a lot of weight to lose, start with a 500-calorie daily deficit and go from there.
Since we already know our TDEE, creating a 500-calorie deficit is simple. All we have to do is subtract 500 from our TDEE of 2625 to get 2125 calories.
The distribution of protein and fat is the same for fat loss as muscle building.
Your 16/8 Intermittent Fasting 7 Day Meal Plan Grocery List
Regardless of whether you're following the bulking or cutting version of this meal plan, this shopping list includes everything you need to follow our 16/8 intermittent fasting 7 day meal plan.
1. Protein Sources:
Lean protein, fish, and Greek yogurt will be your primary protein sources, but make sure you have a good protein powder as well, as supplementing with one can easily help you hit your daily macros goals.
MEAT:
Chicken Breast
Chicken Thighs
93% Lean Ground Beef
Pork Loin
Top Round
NY Strip
Salmon
Canned Tuna
Cod
Haddock
Tilapia
DAIRY:
Eggs
Low-Fat Greek Yogurt
PROTEIN SUPPLEMENTS:
Protein Powder (your choice)
2. Carbohydrates Sources:
Rice, whole grains, pasta, and plenty of fruits and veggies are great sources of energy and if we're being honest, are just plain delicious.
BREAD:
Whole-Grain Bagels
Whole-Grain Bread
BREAKFAST:
Cereal: Multigrain Cheerios
Oatmeal
PANTRY:
Pasta
Pasta Sauce
Chocolate Rice Cakes
White Rice
PRODUCE:
Sweet Potatoes & Russet Potatoes
Fruits (Apples, Bananas, Blueberries, & Strawberry Jam)
Veggies (Broccoli, Asparagus, Mixed Greens, Green Beans)
3. Healthy Fats:
Spreads and dressings will add flavor to your meals and help keep you feeling full between meals.
DAIRY:
Butter
PANTRY ITEMS:
Salad Dressing
Olive Oil
Almonds
Peanut Butter
4. Drinks & Dessert:
Our favorite section: sips and sweets! Sometimes, having a dessert to look forward to or a drink that contains more flavor than standard water can help satiate a craving, which is great for diet adherence.
BEVERAGES:
Coffee & Tea
Almond Milk
Flavored Water
?Orange Juice
Diet Soda
DESSERT:
Frozen Yogurt
Your 7-Day 16/8 Intermittent Fasting Meal Plan For Muscle Building
If building muscle is your goal, then look no further than this 16/8 intermittent fasting 7 day meal plan for bulking.
Monday:
Daily nutrition breakdown: 3072 calories, 177g protein, 383g carbs, 90g fat
Breakfast:
6 whole eggs
100g oats
170g low-fat Greek yogurt
1 medium banana
8oz orange juice
Nutrition:
1204 calories
68g protein
138g carbs
42g fat
Lunch:
2 scoops protein powder
12oz almond milk
1 medium apple
4 chocolate rice cakes
32g peanut butter
Nutrition:
808 calories
57g protein
91g carbs
27g fat
Dinner:
6oz sirloin
290g white rice
1 cup broccoli
1.5 cups frozen yogurt
Nutrition:
1060 calories
52g protein
154g carbs
21g fat
Tuesday:
Total daily nutrition breakdown: 2892 calories, 172g protein, 383g carbs, 80g fat
Breakfast:
4 whole eggs
100g oats
1 medium banana
½ cup blueberries
Nutrition:
897 calories
42g protein
117g carbs
29g fat
Lunch:
2 scoops protein powder
12oz almond milk
1 medium apple
3 cups multigrain Cheerios
32g peanut butter
Nutrition:
894 calories
59g protein
115g carbs
26g fat
Dinner:
6oz salmon
3 servings pasta
1.5 cups pasta sauce
100g asparagus
1tbs olive oil
Nutrition:
1101 calories
70g protein
151g carbs
25g fat
Wednesday:
Daily nutrition breakdown: 2982 calories, 176g protein, 385g carbs, 82g fat
Breakfast:
6oz chicken breast
12oz sweet potato
1 medium banana
½ cup blueberries
8oz orange juice
1.5tbs butter
Nutrition:
921 calories
60g protein
129g carbs
19g fat
Lunch:
2 scoops protein powder
12oz almond milk
1 medium apple
3 cups multigrain Cheerios
32g peanut butter
Nutrition:
894 calories
59g protein
115g carbs
26g fat
Dinner:
7oz 93% lean ground beef
360g white rice
Large mixed green salad
1.5 servings salad dressing
Nutrition:
1141 calories
58g protein
142g carbs
37g fat
Thursday:
Daily nutrition breakdown: 3005 calories, 177g protein, 381g carbs, 85g fat
Breakfast:
8oz chicken thighs
290g white rice
1 medium banana
1 cup broccoli
Nutrition:
871 calories
56g protein
121g carbs
19g fat
Lunch:
6oz cod
16oz russet potato
1.5tbs butter
1 medium apple
Nutrition:
820 calories
41g protein
123g carbs
19g fat
Dinner:
10oz NY Strip Steak
3 servings pasta
1 cup pasta sauce
Nutrition:
1314 calories
80g protein
137g carbs
48g fat
Friday:
Daily nutrition breakdown: 2986 calories, 170g protein, 390g carbs, 85g fat
Breakfast:
6 whole eggs
2 whole grain bagels
2tbs strawberry jam
32g peanut butter
Nutrition:
1210 calories
51g protein
126g carbs
57g fat
Lunch:
6oz chicken breast
16oz russet potato
1tbs butter
1 cup green beans
Nutrition:
785 calories
65g protein
106g carbs
13g fat
Dinner:
8oz haddock
360g rice
1 cup broccoli
1 orange
1tbs olive oil
Nutrition:
991 calories
54g protein
158g carbs
15g fat
Saturday:
Daily nutrition breakdown: 2985 calories, 178g protein, carbs 385g, 80g fat
Breakfast:
8oz pork loin
290g white rice
12oz orange juice
40g almonds
Nutrition:
1072 calories
66g protein
138g carbs
28g fat
Lunch:
2 scoops protein powder
12oz almond milk
100g oats
32g peanut butter
1 medium banana
Nutrition:
966 calories
67g protein
111g carbs
30g fat
Dinner:
6oz tilapia
12oz sweet potato
1 cup green beans
1tbs butter
1.5 cups frozen yogurt
Nutrition:
947 calories
45g protein
136g carbs
22g fat
Sunday:
Daily nutrition breakdown: 2980 calories, 174g protein, 389g carbs, 85g fat
Breakfast:
1 can tuna
290g white rice
8oz orange juice
1tbs olive oil
Nutrition:
738 calories
38g protein
115g carbs
15g fat
Lunch:
1.5 scoops protein powder
12oz almond milk
100g oats
40g peanut butter
1 medium apple
2 chocolate rice cakes
Nutrition:
1050 calories
57g protein
133g carbs
35g fat
Dinner:
8oz top round steak
3 servings of pasta
1 cup pasta sauce
1 cup broccoli
2tbs butter
Nutrition:
1192 calories
77g protein
141g carbs
35g fat
Your 7-Day 16/8 Intermittent Fasting Meal Plan For Fat Loss
Following a 16/8 intermittent fasting meal plan but focusing on losing fat instead of building muscle? Adjust your daily macros to meet your specific cutting goals, and follow this plan.
Monday:
Daily nutrition breakdown: 2128 calories, 173g protein, 223g fat, 62g fat
Breakfast:
7oz chicken breast
6oz sweet potato
1 medium banana
.5tbs butter
Nutrition:
568 calories
63g protein
61g carbs
8g fat
Lunch:
2 scoops protein powder
12oz almond milk
2 cups multigrain Cheerios
32g of peanut butter
Nutrition:
689 calories
57g protein
66g carbs
25g fat
Dinner:
7oz 93% lean ground beef
290g white rice
Large mixed green salad
1.5 servings of salad dressing
Nutrition:
872 calories
53g protein
96g carbs
29g fat
Tuesday:
Daily nutrition breakdown: 2141 calories, 170g protein, 225g carbs, 60g fat
Breakfast:
8oz chicken thighs
145g white rice
1 medium banana
1 cup broccoli
Nutrition:
671 calories
51g protein
76g carbs
19g fat
Lunch:
10oz cod
8oz russet potato
1 cup green beans
Nutrition:
486 calories
58g protein
53g carbs
2g fat
Dinner:
8oz NY strip steak
2 servings pasta
1 cup pasta sauce
Nutrition:
984 calories
62g protein
96g carbs
38g fat
Wednesday:
Daily nutrition breakdown: 2127 calories, 179g protein, 219g carbs, 61g fat
Breakfast:
6 whole eggs
1 whole grain bagel
1tbs strawberry jam
16g peanut butter
Nutrition:
820 calories
44g protein
64g carbs
44g fat
Lunch:
9oz chicken breast
8oz russet potato
1.5 cups green beans
Nutrition:
596 calories
86g protein
61g carbs
3g fat
Dinner:
8oz haddock
290g rice
1 cup broccoli
1tbs olive oil
Nutrition:
711 calories
48g protein
94g carbs
15g fat
Thursday:
Daily nutrition breakdown: 2102 calories, 173g protein, 223g carbs, 59g fat
Breakfast:
8oz pork loin
290g white rice
40g almonds
Nutrition:
910 calories
63g protein
100g carbs
28g fat
Lunch:
2 scoops protein powder
12oz almond milk
60g oats
32g peanut butter
Nutrition:
697 calories
61g protein
58g carbs
27g fat
Dinner:
8oz tilapia
10oz sweet potato
1 cup green beans
Nutrition:
494 calories
49g protein
65g carbs
4g fat
Friday:
Daily nutrition breakdown: 2122 calories, 177g protein, 216g carbs, 63g fat
Breakfast:
1 can tuna
145g white rice
1tbs olive oil
Nutrition:
433 calories
31g protein
45g carbs
15g fat
Lunch:
2 scoops protein powder
12oz almond milk
80g oats
32g peanut butter
Nutrition:
773 calories
63g protein
71g carbs
28g fat
Dinner:
10oz top round steak
2 servings pasta
1 cup pasta sauce
1 cup broccoli
Nutrition:
919 calories
83g protein
100g carbs
20g fat
Saturday:
Daily nutrition breakdown: 2125 calories, 175g protein, 224g carbs, 59g fat
Breakfast:
2 scoops protein powder
150g low-fat Greek Yogurt
80g oats
32g peanut butter
Nutrition:
878 calories
74g protein
84g carbs
29g fat
Lunch:
6oz chicken breast
8oz sweet potato
1 cup broccoli
1.5tbs butter
Nutrition:
592 calories
57g protein
49g carbs
18g fat
Dinner:
6oz 93% lean ground beef
290g white rice
Nutrition:
655 calories
45g protein
90g carbs
12g fat
Sunday:
Daily nutrition breakdown: 2106 calories, 178g protein, 220g carbs, 59g fat
Breakfast:
6 whole eggs
3 cups multigrain Cheerios
8oz almond milk
Nutrition:
789 calories
45g protein
75g carbs
36g fat
Lunch:
9oz chicken breast
10oz sweet potato
1 cup broccoli
1tbs olive oil
Nutrition:
756 calories
86g protein
65g carbs
17g fat
Dinner:
8oz haddock
220g white rice
1.5 cups green beans
½ tbs butter
Nutrition:
561 calories
48g protein
80g carbs
7g fat
Meal Prep Tips For These 16/8 Intermittent Fasting Meal Plans
Here are a few meal prep tips to help you along your intermittent fasting journey.
1. Cook Food Ahead of Time:
Preparing meals can save time and stress during the week. You can cook and portion out meals for the week and store them in the refrigerator or freezer for later use. We've got some great high protein meal prep recipes for you to check out.
Or, you can just cook the basics. As you will notice, chicken and rice are staples of this meal plan. Both foods work well to cook in advance. This extra step will help you stay on track and avoid impulsive, unhealthy food choices.
2. Mix up your flavors:
Eating healthy doesn't need to be bland. Experiment with different herbs, spices, and low calories sauces to add flavor to your meals.
Changing the seasoning or marinade can make even similar meals taste entirely different. When you enjoy your meals, you are more likely to eat them consistently.
3. Have Calorie-Free Drinks On Hand:
After the first week, hunger during fasting will decrease. However, you may still experience some desire to eat before your eating window from time to time.
When this happens, sip on calorie-free drinks such as coffee, tea, diet soda, and flavored water. Most of the time, this is enough to take the edge off. The key is not getting caught without any on hand.
Tips For Successfully Following A 16/8 Intermittent Fasting Meal Plan
Following a 16/8 intermittent fasting meal plan can be great for long-term adherence, as there's a good chance you'll feel consistently full during your feeding window. To make sure you are successful following it, here are a few more great tips.
1) Choose The Right Fasting Schedule:
The key is to make the fasting period as easy as possible. To do so, pick an 8-hour window that works for your lifestyle and schedule. For example, if you're not hungry in the morning, start eating at noon and stop by 8 pm. On the other hand, if you love breakfast but eat an early dinner, an eating window of 9 to 5 might work well for you.
2) Stay Hydrated:
During fasting, drink plenty of water and other non-caloric beverages like tea or black coffee. Not only will this prevent dehydration, but drinks with caffeine will also help keep hunger at bay.
If you plan to workout while fasting or enjoy fasted cardio, throw some electrolytes in with your water.
3) Stay Busy While Fasting:
I'm sure you have heard the expression, time flies when you are having fun. Well, the same can be said for staying busy. Use the fasting period to focus on work or another activity. Avoid sitting around thinking about food.
What To Do After Following These Meal Plans
After following the 7-day intermittent fasting meal plan, you can mix and match different foods based on your preference. The key is maintaining the same eating window with the same calorie and macronutrient breakdown.
As long as you stay within your eating window and macros goals, you can even experiment with some new recipes, like these protein cookies or protein pancakes.
How Long Should You Follow An Intermittent Fasting Meal Plan
The duration of an intermittent fasting meal plan can vary, depending on your goals and preferences. Fasting can be a sustainable lifestyle change for some people, while others may prefer to use it as a short-term method to achieve specific weight loss goals. Either way can work well.
FAQs
If you still have unanswered 16/8 intermittent fasting meal plan questions, we'll answer them here.
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The 16/8 intermittent fasting method is one of the most popular approaches, and for good reason. This eating pattern involves fasting for 16 hours and consuming all your daily calories within an 8-hour window.
Eating this way allows you to fast for an extended period each day without sacrificing muscle and performance. Plus, it can be effective for weight loss and is linked to numerous other benefits that support a healthy lifestyle.
But with so much information available, it can be overwhelming to know where to begin. In this article, we will cover the details of 16/8 intermittent fasting, exploring its benefits, potential drawbacks, and tips for getting started.
Whether you're a seasoned intermittent faster or new to the concept, this guide will provide you with all the information you need to implement this eating pattern into your lifestyle successfully.
Table of Contents:
What is 16/8 Intermittent Fasting?
Different 16/8 Intermittent Fasting Schedules
How Does a 16/8 Intermittent Fasting Meal Plan Work?
What To Eat During 16/8 Fasting?
Benefits of a 16/8 Intermittent Fasting Meal Plan
Drawbacks of a 16 8 Intermittent Fasting 7 Day Meal Plan
Who Should Follow a 16 8 Intermittent Fasting 7-Day Meal Plan?
Who Should Avoid an Intermittent Fasting Diet Plan?
Daily Macros & Calories Following A 16/8 Intermittent Fasting Meal Plan
Your 16/8 Intermittent Fasting Meal Planning Grocery List
7-Day 16/8 Intermittent Fasting Meal Plan For Muscle Building
7-Day 16/8 Intermittent Fasting Meal Plan For Fat Loss
Meal Prep Tips For These 16/8 Intermittent Fasting Meal Plans
Tips For Successfully Following A 16/8 Intermittent Fasting Meal Plan
What To Do After Following These Meal Plans
How Long Should You Follow An Intermittent Fasting Meal Plan
FAQs
What is 16/8 Intermittent Fasting?
The 16/8 Intermittent Fasting (IF) method involves restricting food intake for 16 hours a day, followed by an 8-hour eating window. Martin Berkhan popularized this time-restricted eating style in the mid-2000s with the website Leangains. At the time, many of the principles of intermittent fasting flew in the face of standard fitness advice.
During the sixteen hours of fasting, the goal is to abstain from consuming calories. Non-caloric beverages such as water, black coffee, tea, and diet soda are allowed.
The 8-hour eating window can occur whenever it fits your lifestyle. Most people find fasting in the morning works best, but many different eating schedules can work. The idea behind this type of fasting is to take your mind off eating and give the body a brief break from constantly digesting and processing food.
Different 16/8 Intermittent Fasting Schedules
Determining the best fasting routine depends on your daily schedule. The goal is to make the transition to IF as seamless as possible. Here are a few standard 16/8 IF schedules.
Option #1: The Morning Fast
Most people work regular hours, so skipping breakfast in the morning and starting the eating window midday works well. If you are the type of person who is not hungry in the morning anyway, this will be perfect for you.
With this schedule, you can have your first meal anytime between noon to two pm. I recommend reverse engineering your day based on when you typically go to bed. You don't want to have your last meal at 8 pm if you will be awake for another six hours.
Pushing your eating schedule back makes sense if you are a night owl.
Morning Fast eating window options:
12 pm to 8 pm
2 pm to 10 pm
Option #2: The Evening Fast
Following an evening fast might be your best option if you work the second shift. In this case, you would wake up and eat breakfast like usual, have a snack at some point, and finish your day of eating with a big lunch.
The evening fast can also allow you to follow a 16/8 Intermittent Fasting schedule while still eating a typical three-meal-per-day meal plan. For example, you could have breakfast at 9 am, lunch at 12 pm, and dinner at 5 pm. If you can refrain from snacking past dinner, your fasting window could be 5 pm to 9 am the following morning.
Evening fast eating window options:
• 7 am to 3 pm
• 9 am to 5 pm
Option #3: The Morning Workout Work-Around
One struggle with intermittent fasting is that it can be challenging to fit in your workouts. This is especially true if you prefer to exercise in the morning but also want to follow a morning fasting schedule. However, there is a method that enables you to train in the morning fasted and still get in a great workout. It's possible with the option I'm about to go over.
It's an exception to the standard IF rules. If you work out first thing in the morning, 15-60 minutes before the workout, have 25-30 grams of protein powder or 10 to 15 grams of Essential Amino Acids (EAA). The exception is this does not start the clock on the feeding window.
The pre-workout protein intake stimulates protein synthesis and can give you a jumpstart on muscle recovery. Using this approach is a compromise to help optimize results.
How Does a 16/8 Intermittent Fasting Meal Plan Work?
The 16/8 intermittent fasting meal plan is simple. As mentioned, you fast for sixteen hours and limit your eating to an eight-hour window. Outside of those parameters, you can set the diet up any way you'd like.
IF is commonly used as a fat-loss diet but can just as easily be used for building muscle as long as it is set up with adequate calories.
During the eight-hour eating window, there is no limit to the number of meals you can eat. That said, most people find that three meals work best.
There is nothing special about the 16-hour fast. A range of 14-18 hours will likely result in the same effect. However, stick to the 16/8 timeline in the beginning. Once you get comfortable with the schedule, you can play around with the hours some to see what works best for you.
What To Eat During 16/8 Fasting?
Let's start with the easy part. During the sixteen-hour fast, try not to consume any calories. As you would expect, the goal during the fast is to not eat. However, drink plenty of water during the fast to stay hydrated. All zero-calorie drinks, such as coffee, tea, and diet soda, are allowed, too. We're not dry fasting here.
Although we want to limit calories as much as possible during the fast, don't stress about the small stuff. You can have a few calories here or there from things like a splash of creamer in your coffee, some gum, celery, or a 20-calorie energy drink.
During the eight-hour eating window, eat healthy, whole foods as usual. Build your diet around lean meats, complex carbs, healthy fats, and plenty of fruits and veggies. Examples include chicken, fish, eggs, lean red meat, oats, rice, potatoes, apples, bananas, broccoli, and high protein nuts and seeds.
Benefits of a 16/8 Intermittent Fasting Meal Plan
There are several benefits of intermittent fasting, including:
Weight Loss: Intermittent fasting works well for weight loss because people naturally tend to eat fewer calories when restricting food intake to a specific window. When you are fasting for sixteen hours a day, it cuts down on the time you have available to eat. Fasting can also reduce the temptation to snack throughout the day.
Blood Sugar Control: Fasting has been shown to help regulate blood sugar levels and improve insulin sensitivity1.
Reduced Blood Pressure: Intermittent fasting has been shown to help lower blood pressure in obese adults2. Reduced blood pressure may result from losing weight, but if fasting helps weight loss, it's a two-for-one benefit.
Improved Focus: Some people find fasting helps take their mind off food and focus on work. Eating can be a distraction, and stopping work to eat can disrupt productivity.
Simplified Meal Planning: With a limited eating window, and fewer daily meals, people may find it easier to plan and prepare what to eat.
Drawbacks of a 16/8 Intermittent Fasting Meal Plan
While there are several potential benefits of a 16/8 intermittent fasting meal plan, there are also some drawbacks to consider.
Hunger: The most significant drawback to intermittent fasting is hunger. Now, keep in mind that the body is quick to adapt, and 16 hours isn't extremely long, especially when you compare it to something like a 3-day fast. At first, the hunger may seem unbearable. However, after following a fasting schedule for a week or two, hunger typically gets manageable. However, if it is something you cannot stand, there might be better dieting options than fasting.
Disrupts Social Life: Following a strict eating schedule may make socializing with friends and family who follow different eating patterns challenging. For example, if your eating window starts at noon, it would be awkward to go out for breakfast with a friend and not eat. Of course, you could always order a cup of coffee and simply enjoy the company, but that is something you'll need to decide.
May Overeat During The Eating Window: Some people may be tempted to overeat during the eating window. Since there is no magic to fasting, eating more calories during the eating window to make up for fasting defeats the purpose.
Difficult To Maintain Long-Term: If the 16:8 schedule doesn't fit your lifestyle, it will be challenging to maintain. The most important aspect of nutrition is consistency. The best diet is the one you can follow for an extended time.
Who Should Follow a 16/8 Intermittent Fasting Diet Plan?
Here are a few groups of people who will get the most from the health benefits a 16/8 intermittent fasting schedule offers.
1) People Looking to Lose Weight:
Intermittent fasting can be an effective way to lose weight, as it can help reduce calorie intake. The 16/8 method is relatively easy to follow and can be sustainable over the long term. However, it's important to note there is nothing magical about fasting. You still need to be in a calorie deficit at the end of the day to lose weight.
2) Those with a Busy Schedule:
The 16/8 intermittent fasting plan can be a good option for people with busy schedules who don't have time to prepare multiple meals throughout the day. Restricting your eating to an 8-hour window can simplify your meal planning and save time.
3) People Not Hungry in the Morning:
If you are naturally not hungry in the morning, skipping breakfast and following a 16/8 intermittent fasting schedule can give you more calories to eat later in the day.
4) Bodybuilders:
Out of all of the intermittent fasting schedules, the 16/8 method is the best for bodybuilders. With 16/8 IF, you can still hit your daily protein goals and maximize performance in your workout split.
Who Should Avoid an Intermittent Fasting Diet Plan?
Intermittent fasting is not the best diet for everyone, and certain groups should avoid it or at least consult a healthcare professional before starting. These include:
1) People with a history of disordered eating:
Individuals with a history of an eating disorder or who have a poor relationship with food may find that intermittent fasting triggers unhealthy behaviors.
2) Those with Type 1 Diabetes:
Since people with diabetes are sensitive to changes in glucose levels, meaning intermittent fasting may not be their best diet strategy. If you have type 1 diabetes, talk to your doctor before fasting.
3) If it doesn’t fit your schedule:
The most significant reason not to fast is if it doesn’t fit your lifestyle or your preferred eating schedule. If you don't want to go 16 hours without eating, we have plenty of other great meal plans for you to try, like this high protein meal plan, for example.
Daily Macros & Calories Following A 16/8 Intermittent Fasting Meal Plan
Creating an IF meal plan starts like any other diet, with calorie intake. Despite what some people will tell you, intermittent fasting does not change the laws of thermodynamics. Your calorie intake determines if you gain or lose weight, regardless of your eating schedule.
The first step in creating a meal plan is calculating total daily energy expenditure (TDEE). It refers to the total energy or calories a person burns daily through various activities such as resting metabolic rate, physical activity, and digestion.
TDEE is essential when maintaining, losing, or gaining weight, as it determines how many calories a person needs to consume to maintain their current weight. Once you know your TDEE, you can add calories to gain weight or reduce them to lose weight.
A basic way to calculate your TDEE is to multiply your weight by 14 to 16. Keep in mind energy expenditure is correlated with daily activity. For a sedentary lifestyle, go with 14. If you are highly active, use 16, and 15 represents somewhere in the middle.
For example, a moderately active 175-pound person would multiply 175 by 15 for a TDEE of 2625. Theoretically, their body weight would be stable if they consistently ate 2625 calories. We will use this number for our intermittent fasting meal plans below. However, if you weigh more or less than 175, adjust the numbers to fit your body weight.
Calories & Macros For Building Muscle:
Once we know our TDEE, creating a muscle-building meal plan is easy. All we need to do is add calories to create a caloric surplus. The calorie surplus doesn't need to be massive. A modest 15-20% calorie increase above TDEE is all you need to get the ball rolling.
In our example, an extra 15% to 2625 would give 390 extra calories.
175 pounds x 15 = 2625 calories
2625 x 15% (390) = 3015 calories
Now that we have the calorie intake dialed in, all that is left is distributing those calories into protein, carbohydrates, and fat.
Research shows that eating around one gram of protein per pound of body weight maximizes muscle building3. In our example, 175 grams of daily protein will be the goal.
Carbohydrate and fat distribution are more complex. There are many different options. At the end of the day, it comes down to personal preference.
For a muscle-building intermittent fasting meal plan, I recommend a fat intake of 25% of the total daily calories. The rest of the calories will come from carbohydrates.
Here is how it all breaks down.
Muscle-building calorie goal: 3015
Protein intake (1g/lb BW): 175g
Fat intake (25% of calories): 85g
Carbohydrates intake (what’s left): 385g
Calories & Macros For Weight Loss:
To lose weight, you must create a calorie deficit, which simply means eating fewer calories than your body needs. Reducing 500-1000 calories daily can lead to a safe and sustainable weight loss of 1-2 pounds per week. Unless you have a lot of weight to lose, start with a 500-calorie daily deficit and go from there.
Since we already know our TDEE, creating a 500-calorie deficit is simple. All we have to do is subtract 500 from our TDEE of 2625 to get 2125 calories.
The distribution of protein and fat is the same for fat loss as muscle building.
Fat loss calorie goal: 2125
Protein intake (1g/lb BW): 175g
Fat intake (25% of calories): 60g
Carbohydrates intake (what's left): 220g
Your 16/8 Intermittent Fasting 7 Day Meal Plan Grocery List
Regardless of whether you're following the bulking or cutting version of this meal plan, this shopping list includes everything you need to follow our 16/8 intermittent fasting 7 day meal plan.
1. Protein Sources:
Lean protein, fish, and Greek yogurt will be your primary protein sources, but make sure you have a good protein powder as well, as supplementing with one can easily help you hit your daily macros goals.
MEAT:
Chicken Breast
Chicken Thighs
93% Lean Ground Beef
Pork Loin
Top Round
NY Strip
Salmon
Canned Tuna
Cod
Haddock
Tilapia
DAIRY:
Eggs
Low-Fat Greek Yogurt
PROTEIN SUPPLEMENTS:
Protein Powder (your choice)
2. Carbohydrates Sources:
Rice, whole grains, pasta, and plenty of fruits and veggies are great sources of energy and if we're being honest, are just plain delicious.
BREAD:
Whole-Grain Bagels
Whole-Grain Bread
BREAKFAST:
Cereal: Multigrain Cheerios
Oatmeal
PANTRY:
Pasta
Pasta Sauce
Chocolate Rice Cakes
White Rice
PRODUCE:
Sweet Potatoes & Russet Potatoes
Fruits (Apples, Bananas, Blueberries, & Strawberry Jam)
Veggies (Broccoli, Asparagus, Mixed Greens, Green Beans)
3. Healthy Fats:
Spreads and dressings will add flavor to your meals and help keep you feeling full between meals.
DAIRY:
Butter
PANTRY ITEMS:
Salad Dressing
Olive Oil
Almonds
Peanut Butter
4. Drinks & Dessert:
Our favorite section: sips and sweets! Sometimes, having a dessert to look forward to or a drink that contains more flavor than standard water can help satiate a craving, which is great for diet adherence.
BEVERAGES:
Coffee & Tea
Almond Milk
Flavored Water
?Orange Juice
Diet Soda
DESSERT:
Frozen Yogurt
Your 7-Day 16/8 Intermittent Fasting Meal Plan For Muscle Building
If building muscle is your goal, then look no further than this 16/8 intermittent fasting 7 day meal plan for bulking.
Monday:
Daily nutrition breakdown: 3072 calories, 177g protein, 383g carbs, 90g fat
Breakfast:
6 whole eggs100g oats170g low-fat Greek yogurt1 medium banana8oz orange juice
Nutrition:1204 calories68g protein138g carbs42g fat
Lunch:
2 scoops protein powder12oz almond milk1 medium apple4 chocolate rice cakes32g peanut butter
Nutrition:808 calories57g protein91g carbs27g fat
Dinner:
6oz sirloin290g white rice1 cup broccoli1.5 cups frozen yogurt
Nutrition:1060 calories52g protein154g carbs21g fat
Tuesday:
Total daily nutrition breakdown: 2892 calories, 172g protein, 383g carbs, 80g fat
Breakfast:
4 whole eggs100g oats1 medium banana½ cup blueberries
Nutrition:897 calories42g protein117g carbs29g fat
Lunch:
2 scoops protein powder12oz almond milk1 medium apple3 cups multigrain Cheerios32g peanut butter
Nutrition:894 calories59g protein115g carbs26g fat
Dinner:
6oz salmon3 servings pasta1.5 cups pasta sauce100g asparagus1tbs olive oil
Nutrition:1101 calories70g protein151g carbs25g fat
Wednesday:
Daily nutrition breakdown: 2982 calories, 176g protein, 385g carbs, 82g fat
Breakfast:
6oz chicken breast12oz sweet potato1 medium banana½ cup blueberries8oz orange juice1.5tbs butter
Nutrition:921 calories60g protein129g carbs19g fat
Lunch:
2 scoops protein powder12oz almond milk1 medium apple3 cups multigrain Cheerios32g peanut butter
Nutrition:894 calories59g protein115g carbs26g fat
Dinner:
7oz 93% lean ground beef360g white riceLarge mixed green salad1.5 servings salad dressing
Nutrition:1141 calories58g protein142g carbs37g fat
Thursday:
Daily nutrition breakdown: 3005 calories, 177g protein, 381g carbs, 85g fat
Breakfast:
8oz chicken thighs290g white rice1 medium banana1 cup broccoli
Nutrition:871 calories56g protein121g carbs19g fat
Lunch:
6oz cod16oz russet potato1.5tbs butter1 medium apple
Nutrition:820 calories41g protein123g carbs19g fat
Dinner:
10oz NY Strip Steak3 servings pasta1 cup pasta sauce
Nutrition:1314 calories80g protein137g carbs48g fat
Friday:
Daily nutrition breakdown: 2986 calories, 170g protein, 390g carbs, 85g fat
Breakfast:
6 whole eggs2 whole grain bagels2tbs strawberry jam32g peanut butter
Nutrition:1210 calories51g protein126g carbs57g fat
Lunch:
6oz chicken breast16oz russet potato1tbs butter1 cup green beans
Nutrition:785 calories65g protein106g carbs13g fat
Dinner:
8oz haddock360g rice1 cup broccoli1 orange1tbs olive oil
Nutrition:991 calories54g protein158g carbs15g fat
Saturday:
Daily nutrition breakdown: 2985 calories, 178g protein, carbs 385g, 80g fat
Breakfast:
8oz pork loin290g white rice12oz orange juice40g almonds
Nutrition:1072 calories66g protein138g carbs28g fat
Lunch:
2 scoops protein powder12oz almond milk100g oats32g peanut butter1 medium banana
Nutrition:966 calories67g protein111g carbs30g fat
Dinner:
6oz tilapia12oz sweet potato1 cup green beans1tbs butter1.5 cups frozen yogurt
Nutrition:947 calories45g protein136g carbs22g fat
Sunday:
Daily nutrition breakdown: 2980 calories, 174g protein, 389g carbs, 85g fat
Breakfast:
1 can tuna290g white rice8oz orange juice1tbs olive oil
Nutrition:738 calories38g protein115g carbs15g fat
Lunch:
1.5 scoops protein powder12oz almond milk100g oats40g peanut butter1 medium apple2 chocolate rice cakes
Nutrition:1050 calories57g protein133g carbs35g fat
Dinner:
8oz top round steak3 servings of pasta1 cup pasta sauce1 cup broccoli2tbs butter
Nutrition:1192 calories77g protein141g carbs35g fat
Your 7-Day 16/8 Intermittent Fasting Meal Plan For Fat Loss
Following a 16/8 intermittent fasting meal plan but focusing on losing fat instead of building muscle? Adjust your daily macros to meet your specific cutting goals, and follow this plan.
Monday:
Daily nutrition breakdown: 2128 calories, 173g protein, 223g fat, 62g fat
Breakfast:
7oz chicken breast6oz sweet potato1 medium banana.5tbs butter
Nutrition:568 calories63g protein61g carbs8g fat
Lunch:
2 scoops protein powder12oz almond milk2 cups multigrain Cheerios32g of peanut butter
Nutrition:689 calories57g protein66g carbs25g fat
Dinner:
7oz 93% lean ground beef290g white riceLarge mixed green salad1.5 servings of salad dressing
Nutrition:872 calories53g protein96g carbs29g fat
Tuesday:
Daily nutrition breakdown: 2141 calories, 170g protein, 225g carbs, 60g fat
Breakfast:
8oz chicken thighs145g white rice1 medium banana1 cup broccoli
Nutrition:671 calories51g protein76g carbs19g fat
Lunch:
10oz cod8oz russet potato1 cup green beans
Nutrition:486 calories58g protein53g carbs2g fat
Dinner:
8oz NY strip steak2 servings pasta1 cup pasta sauce
Nutrition:984 calories62g protein96g carbs38g fat
Wednesday:
Daily nutrition breakdown: 2127 calories, 179g protein, 219g carbs, 61g fat
Breakfast:
6 whole eggs1 whole grain bagel1tbs strawberry jam16g peanut butter
Nutrition:820 calories44g protein64g carbs44g fat
Lunch:
9oz chicken breast8oz russet potato1.5 cups green beans
Nutrition:596 calories86g protein61g carbs3g fat
Dinner:
8oz haddock290g rice1 cup broccoli1tbs olive oil
Nutrition:711 calories48g protein94g carbs15g fat
Thursday:
Daily nutrition breakdown: 2102 calories, 173g protein, 223g carbs, 59g fat
Breakfast:
8oz pork loin290g white rice40g almonds
Nutrition:910 calories63g protein100g carbs28g fat
Lunch:
2 scoops protein powder12oz almond milk60g oats32g peanut butter
Nutrition:697 calories61g protein58g carbs27g fat
Dinner:
8oz tilapia10oz sweet potato1 cup green beans
Nutrition:494 calories49g protein65g carbs4g fat
Friday:
Daily nutrition breakdown: 2122 calories, 177g protein, 216g carbs, 63g fat
Breakfast:
1 can tuna145g white rice1tbs olive oil
Nutrition:433 calories31g protein45g carbs15g fat
Lunch:
2 scoops protein powder12oz almond milk80g oats32g peanut butter
Nutrition:773 calories63g protein71g carbs28g fat
Dinner:
10oz top round steak2 servings pasta1 cup pasta sauce1 cup broccoli
Nutrition:919 calories83g protein100g carbs20g fat
Saturday:
Daily nutrition breakdown: 2125 calories, 175g protein, 224g carbs, 59g fat
Breakfast:
2 scoops protein powder150g low-fat Greek Yogurt80g oats32g peanut butter
Nutrition:878 calories74g protein84g carbs29g fat
Lunch:
6oz chicken breast8oz sweet potato1 cup broccoli1.5tbs butter
Nutrition:592 calories57g protein49g carbs18g fat
Dinner:
6oz 93% lean ground beef290g white rice
Nutrition:655 calories45g protein90g carbs12g fat
Sunday:
Daily nutrition breakdown: 2106 calories, 178g protein, 220g carbs, 59g fat
Breakfast:
6 whole eggs3 cups multigrain Cheerios8oz almond milk
Nutrition:789 calories45g protein75g carbs36g fat
Lunch:
9oz chicken breast10oz sweet potato1 cup broccoli1tbs olive oil
Nutrition:756 calories86g protein65g carbs17g fat
Dinner:
8oz haddock220g white rice1.5 cups green beans½ tbs butter
Nutrition:561 calories48g protein80g carbs7g fat
Meal Prep Tips For These 16/8 Intermittent Fasting Meal Plans
Here are a few meal prep tips to help you along your intermittent fasting journey.
1. Cook Food Ahead of Time:
Preparing meals can save time and stress during the week. You can cook and portion out meals for the week and store them in the refrigerator or freezer for later use. We've got some great high protein meal prep recipes for you to check out.
Or, you can just cook the basics. As you will notice, chicken and rice are staples of this meal plan. Both foods work well to cook in advance. This extra step will help you stay on track and avoid impulsive, unhealthy food choices.
2. Mix up your flavors:
Eating healthy doesn't need to be bland. Experiment with different herbs, spices, and low calories sauces to add flavor to your meals.
Changing the seasoning or marinade can make even similar meals taste entirely different. When you enjoy your meals, you are more likely to eat them consistently.
3. Have Calorie-Free Drinks On Hand:
After the first week, hunger during fasting will decrease. However, you may still experience some desire to eat before your eating window from time to time.
When this happens, sip on calorie-free drinks such as coffee, tea, diet soda, and flavored water. Most of the time, this is enough to take the edge off. The key is not getting caught without any on hand.
Tips For Successfully Following A 16/8 Intermittent Fasting Meal Plan
Following a 16/8 intermittent fasting meal plan can be great for long-term adherence, as there's a good chance you'll feel consistently full during your feeding window. To make sure you are successful following it, here are a few more great tips.
1) Choose The Right Fasting Schedule:
The key is to make the fasting period as easy as possible. To do so, pick an 8-hour window that works for your lifestyle and schedule. For example, if you're not hungry in the morning, start eating at noon and stop by 8 pm. On the other hand, if you love breakfast but eat an early dinner, an eating window of 9 to 5 might work well for you.
2) Stay Hydrated:
During fasting, drink plenty of water and other non-caloric beverages like tea or black coffee. Not only will this prevent dehydration, but drinks with caffeine will also help keep hunger at bay.
If you plan to workout while fasting or enjoy fasted cardio, throw some electrolytes in with your water.
3) Stay Busy While Fasting:
I'm sure you have heard the expression, time flies when you are having fun. Well, the same can be said for staying busy. Use the fasting period to focus on work or another activity. Avoid sitting around thinking about food.
What To Do After Following These Meal Plans
After following the 7-day intermittent fasting meal plan, you can mix and match different foods based on your preference. The key is maintaining the same eating window with the same calorie and macronutrient breakdown.
As long as you stay within your eating window and macros goals, you can even experiment with some new recipes, like these protein cookies or protein pancakes.
How Long Should You Follow An Intermittent Fasting Meal Plan
The duration of an intermittent fasting meal plan can vary, depending on your goals and preferences. Fasting can be a sustainable lifestyle change for some people, while others may prefer to use it as a short-term method to achieve specific weight loss goals. Either way can work well.
FAQs
If you still have unanswered 16/8 intermittent fasting meal plan questions, we'll answer them here.
How much weight can I lose with 16/8 intermittent fasting in a week?
How much weight you lose with a 16/8 intermittent fasting schedule depends on how big of a calorie deficit you have. If weight loss is your goal, set your diet to lose 1-2 pounds weekly.
What should be the first meal for 16/8 intermittent fasting?
With a 16/8 intermittent fasting schedule, your first meal can be anything you want that fits your calorie and macronutrient goals. If your feeding window starts at noon, but you enjoy breakfast, feel free to have typical breakfast foods, like this high protein oatmeal recipe, as your first meal.
Should you do 16/8 intermittent fasting 7 days a week?
With a 16/8 intermittent fasting schedule, you can follow it every day of the week.
16/8 Intermittent Fasting Meal Plans: Final Takeaways
There you have it! Your comprehensive guide to 16/8 intermittent fasting along with a 7-day meal plan to build muscle and lose fat. Incorporating this eating pattern and meal plan into your lifestyle has the potential to improve your nutritional consistency and results.
However, it's crucial to remember fasting isn't magic. The rules of nutrition still apply. You must still be mindful of your calorie and macronutrient goals to see the best results and avoid weight gain (in the form of fat). That said, if you try intermittent fasting, be patient, stay consistent, and track your progress. Do that, and the body you want will be here before you know it.
If you're interested in checking out more great meal plans, take a look at our articles on the 7 Day Carnivore Diet Meal Plan and the 7 Day Bodybuilding Carb Cycling Meal Plan.
References:
Barnosky AR, Hoddy KK, Unterman TG, Varady KA. Intermittent fasting vs. daily calorie restriction for type 2 diabetes prevention: a review of human findings. Transl Res. 2014 Oct. doi 10.1016/j.trsl.2014.05.013. Epub 2014 Jun 12. PMID: 24993615.
Gabel K, Hoddy KK, Haggerty N, Song J, Kroeger CM, Trepanowski JF, Panda S, Varady KA. Effects of 8-hour time restricted feeding on body weight and metabolic disease risk factors in obese adults: A pilot study. Nutr Healthy Aging. 2018 Jun 15. doi: 10.3233/NHA-170036. PMID: 29951594; PMCID: PMC6004924.
Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, Aragon AA, Devries MC, Banfield L, Krieger JW, Phillips SM. A systematic review, meta-analysis, and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med doi: 10.1136/bjsports-2017-097608. Epub 2017 Jul 11.
Intermittent fasting has taken the health and fitness world by storm. What started as a nitch nutrition strategy has quickly found a spot with a mainstream audience. There are many different fasting options, but the 16/8 method is hard to beat when your goal is to either build muscle or lose fat.
The 16/8 intermittent fasting method is one of the most popular approaches, and for good reason. This eating pattern involves fasting for 16 hours and consuming all your daily calories within an 8-hour window.
Eating this way allows you to fast for an extended period each day without sacrificing muscle and performance. Plus, it can be effective for weight loss and is linked to numerous other benefits that support a healthy lifestyle.
But with so much information available, it can be overwhelming to know where to begin. In this article, we will cover the details of 16/8 intermittent fasting, exploring its benefits, potential drawbacks, and tips for getting started.
Whether you're a seasoned intermittent faster or new to the concept, this guide will provide you with all the information you need to implement this eating pattern into your lifestyle successfully.
Table of Contents:
- What is 16/8 Intermittent Fasting?
- Different 16/8 Intermittent Fasting Schedules
- How Does a 16/8 Intermittent Fasting Meal Plan Work?
- What To Eat During 16/8 Fasting?
- Benefits of a 16/8 Intermittent Fasting Meal Plan
- Drawbacks of a 16 8 Intermittent Fasting 7 Day Meal Plan
- Who Should Follow a 16 8 Intermittent Fasting 7-Day Meal Plan?
- Who Should Avoid an Intermittent Fasting Diet Plan?
- Daily Macros & Calories Following A 16/8 Intermittent Fasting Meal Plan
- Your 16/8 Intermittent Fasting Meal Planning Grocery List
- 7-Day 16/8 Intermittent Fasting Meal Plan For Muscle Building
- 7-Day 16/8 Intermittent Fasting Meal Plan For Fat Loss
- Meal Prep Tips For These 16/8 Intermittent Fasting Meal Plans
- Tips For Successfully Following A 16/8 Intermittent Fasting Meal Plan
- What To Do After Following These Meal Plans
- How Long Should You Follow An Intermittent Fasting Meal Plan
- FAQs
What is 16/8 Intermittent Fasting?
The 16/8 Intermittent Fasting (IF) method involves restricting food intake for 16 hours a day, followed by an 8-hour eating window. Martin Berkhan popularized this time-restricted eating style in the mid-2000s with the website Leangains. At the time, many of the principles of intermittent fasting flew in the face of standard fitness advice.
During the sixteen hours of fasting, the goal is to abstain from consuming calories. Non-caloric beverages such as water, black coffee, tea, and diet soda are allowed.
The 8-hour eating window can occur whenever it fits your lifestyle. Most people find fasting in the morning works best, but many different eating schedules can work. The idea behind this type of fasting is to take your mind off eating and give the body a brief break from constantly digesting and processing food.
Different 16/8 Intermittent Fasting Schedules
Determining the best fasting routine depends on your daily schedule. The goal is to make the transition to IF as seamless as possible. Here are a few standard 16/8 IF schedules.
Option #1: The Morning Fast
Most people work regular hours, so skipping breakfast in the morning and starting the eating window midday works well. If you are the type of person who is not hungry in the morning anyway, this will be perfect for you.
With this schedule, you can have your first meal anytime between noon to two pm. I recommend reverse engineering your day based on when you typically go to bed. You don't want to have your last meal at 8 pm if you will be awake for another six hours.
Pushing your eating schedule back makes sense if you are a night owl.
Morning Fast eating window options:
- 12 pm to 8 pm
- 2 pm to 10 pm
Following an evening fast might be your best option if you work the second shift. In this case, you would wake up and eat breakfast like usual, have a snack at some point, and finish your day of eating with a big lunch.
The evening fast can also allow you to follow a 16/8 Intermittent Fasting schedule while still eating a typical three-meal-per-day meal plan. For example, you could have breakfast at 9 am, lunch at 12 pm, and dinner at 5 pm. If you can refrain from snacking past dinner, your fasting window could be 5 pm to 9 am the following morning.
Evening fast eating window options:
- • 7 am to 3 pm
- • 9 am to 5 pm
One struggle with intermittent fasting is that it can be challenging to fit in your workouts. This is especially true if you prefer to exercise in the morning but also want to follow a morning fasting schedule. However, there is a method that enables you to train in the morning fasted and still get in a great workout. It's possible with the option I'm about to go over.
It's an exception to the standard IF rules. If you work out first thing in the morning, 15-60 minutes before the workout, have 25-30 grams of protein powder or 10 to 15 grams of Essential Amino Acids (EAA). The exception is this does not start the clock on the feeding window.
The pre-workout protein intake stimulates protein synthesis and can give you a jumpstart on muscle recovery. Using this approach is a compromise to help optimize results.
How Does a 16/8 Intermittent Fasting Meal Plan Work?
The 16/8 intermittent fasting meal plan is simple. As mentioned, you fast for sixteen hours and limit your eating to an eight-hour window. Outside of those parameters, you can set the diet up any way you'd like.
IF is commonly used as a fat-loss diet but can just as easily be used for building muscle as long as it is set up with adequate calories.
During the eight-hour eating window, there is no limit to the number of meals you can eat. That said, most people find that three meals work best.
There is nothing special about the 16-hour fast. A range of 14-18 hours will likely result in the same effect. However, stick to the 16/8 timeline in the beginning. Once you get comfortable with the schedule, you can play around with the hours some to see what works best for you.
What To Eat During 16/8 Fasting?
Let's start with the easy part. During the sixteen-hour fast, try not to consume any calories. As you would expect, the goal during the fast is to not eat. However, drink plenty of water during the fast to stay hydrated. All zero-calorie drinks, such as coffee, tea, and diet soda, are allowed, too. We're not dry fasting here.
Although we want to limit calories as much as possible during the fast, don't stress about the small stuff. You can have a few calories here or there from things like a splash of creamer in your coffee, some gum, celery, or a 20-calorie energy drink.
During the eight-hour eating window, eat healthy, whole foods as usual. Build your diet around lean meats, complex carbs, healthy fats, and plenty of fruits and veggies. Examples include chicken, fish, eggs, lean red meat, oats, rice, potatoes, apples, bananas, broccoli, and high protein nuts and seeds.
Benefits of a 16/8 Intermittent Fasting Meal Plan
There are several benefits of intermittent fasting, including:
Weight Loss: Intermittent fasting works well for weight loss because people naturally tend to eat fewer calories when restricting food intake to a specific window. When you are fasting for sixteen hours a day, it cuts down on the time you have available to eat. Fasting can also reduce the temptation to snack throughout the day.
Blood Sugar Control: Fasting has been shown to help regulate blood sugar levels and improve insulin sensitivity1.
Reduced Blood Pressure: Intermittent fasting has been shown to help lower blood pressure in obese adults2. Reduced blood pressure may result from losing weight, but if fasting helps weight loss, it's a two-for-one benefit.
Improved Focus: Some people find fasting helps take their mind off food and focus on work. Eating can be a distraction, and stopping work to eat can disrupt productivity.
Simplified Meal Planning: With a limited eating window, and fewer daily meals, people may find it easier to plan and prepare what to eat.
Drawbacks of a 16/8 Intermittent Fasting Meal Plan
While there are several potential benefits of a 16/8 intermittent fasting meal plan, there are also some drawbacks to consider.
Hunger: The most significant drawback to intermittent fasting is hunger. Now, keep in mind that the body is quick to adapt, and 16 hours isn't extremely long, especially when you compare it to something like a 3-day fast. At first, the hunger may seem unbearable. However, after following a fasting schedule for a week or two, hunger typically gets manageable. However, if it is something you cannot stand, there might be better dieting options than fasting.
Disrupts Social Life: Following a strict eating schedule may make socializing with friends and family who follow different eating patterns challenging. For example, if your eating window starts at noon, it would be awkward to go out for breakfast with a friend and not eat. Of course, you could always order a cup of coffee and simply enjoy the company, but that is something you'll need to decide.
May Overeat During The Eating Window: Some people may be tempted to overeat during the eating window. Since there is no magic to fasting, eating more calories during the eating window to make up for fasting defeats the purpose.
Difficult To Maintain Long-Term: If the 16:8 schedule doesn't fit your lifestyle, it will be challenging to maintain. The most important aspect of nutrition is consistency. The best diet is the one you can follow for an extended time.
Who Should Follow a 16/8 Intermittent Fasting Diet Plan?
Here are a few groups of people who will get the most from the health benefits a 16/8 intermittent fasting schedule offers.
1) People Looking to Lose Weight:
Intermittent fasting can be an effective way to lose weight, as it can help reduce calorie intake. The 16/8 method is relatively easy to follow and can be sustainable over the long term. However, it's important to note there is nothing magical about fasting. You still need to be in a calorie deficit at the end of the day to lose weight.
2) Those with a Busy Schedule:
The 16/8 intermittent fasting plan can be a good option for people with busy schedules who don't have time to prepare multiple meals throughout the day. Restricting your eating to an 8-hour window can simplify your meal planning and save time.
3) People Not Hungry in the Morning:
If you are naturally not hungry in the morning, skipping breakfast and following a 16/8 intermittent fasting schedule can give you more calories to eat later in the day.
4) Bodybuilders:
Out of all of the intermittent fasting schedules, the 16/8 method is the best for bodybuilders. With 16/8 IF, you can still hit your daily protein goals and maximize performance in your workout split.
Who Should Avoid an Intermittent Fasting Diet Plan?
Intermittent fasting is not the best diet for everyone, and certain groups should avoid it or at least consult a healthcare professional before starting. These include:
1) People with a history of disordered eating:
Individuals with a history of an eating disorder or who have a poor relationship with food may find that intermittent fasting triggers unhealthy behaviors.
2) Those with Type 1 Diabetes:
Since people with diabetes are sensitive to changes in glucose levels, meaning intermittent fasting may not be their best diet strategy. If you have type 1 diabetes, talk to your doctor before fasting.
3) If it doesn’t fit your schedule:
The most significant reason not to fast is if it doesn’t fit your lifestyle or your preferred eating schedule. If you don't want to go 16 hours without eating, we have plenty of other great meal plans for you to try, like this high protein meal plan, for example.
Daily Macros & Calories Following A 16/8 Intermittent Fasting Meal Plan
Creating an IF meal plan starts like any other diet, with calorie intake. Despite what some people will tell you, intermittent fasting does not change the laws of thermodynamics. Your calorie intake determines if you gain or lose weight, regardless of your eating schedule.
The first step in creating a meal plan is calculating total daily energy expenditure (TDEE). It refers to the total energy or calories a person burns daily through various activities such as resting metabolic rate, physical activity, and digestion.
TDEE is essential when maintaining, losing, or gaining weight, as it determines how many calories a person needs to consume to maintain their current weight. Once you know your TDEE, you can add calories to gain weight or reduce them to lose weight.
A basic way to calculate your TDEE is to multiply your weight by 14 to 16. Keep in mind energy expenditure is correlated with daily activity. For a sedentary lifestyle, go with 14. If you are highly active, use 16, and 15 represents somewhere in the middle.
For example, a moderately active 175-pound person would multiply 175 by 15 for a TDEE of 2625. Theoretically, their body weight would be stable if they consistently ate 2625 calories. We will use this number for our intermittent fasting meal plans below. However, if you weigh more or less than 175, adjust the numbers to fit your body weight.
Calories & Macros For Building Muscle:
Once we know our TDEE, creating a muscle-building meal plan is easy. All we need to do is add calories to create a caloric surplus. The calorie surplus doesn't need to be massive. A modest 15-20% calorie increase above TDEE is all you need to get the ball rolling.
In our example, an extra 15% to 2625 would give 390 extra calories.
- 175 pounds x 15 = 2625 calories
- 2625 x 15% (390) = 3015 calories
Now that we have the calorie intake dialed in, all that is left is distributing those calories into protein, carbohydrates, and fat.
Research shows that eating around one gram of protein per pound of body weight maximizes muscle building3. In our example, 175 grams of daily protein will be the goal.
Carbohydrate and fat distribution are more complex. There are many different options. At the end of the day, it comes down to personal preference.
For a muscle-building intermittent fasting meal plan, I recommend a fat intake of 25% of the total daily calories. The rest of the calories will come from carbohydrates.
Here is how it all breaks down.
- Muscle-building calorie goal: 3015
- Protein intake (1g/lb BW): 175g
- Fat intake (25% of calories): 85g
- Carbohydrates intake (what’s left): 385g
Calories & Macros For Weight Loss:
To lose weight, you must create a calorie deficit, which simply means eating fewer calories than your body needs. Reducing 500-1000 calories daily can lead to a safe and sustainable weight loss of 1-2 pounds per week. Unless you have a lot of weight to lose, start with a 500-calorie daily deficit and go from there.
Since we already know our TDEE, creating a 500-calorie deficit is simple. All we have to do is subtract 500 from our TDEE of 2625 to get 2125 calories.
The distribution of protein and fat is the same for fat loss as muscle building.
- Fat loss calorie goal: 2125
- Protein intake (1g/lb BW): 175g
- Fat intake (25% of calories): 60g
- Carbohydrates intake (what's left): 220g
Your 16/8 Intermittent Fasting 7 Day Meal Plan Grocery List
Regardless of whether you're following the bulking or cutting version of this meal plan, this shopping list includes everything you need to follow our 16/8 intermittent fasting 7 day meal plan.
1. Protein Sources:
Lean protein, fish, and Greek yogurt will be your primary protein sources, but make sure you have a good protein powder as well, as supplementing with one can easily help you hit your daily macros goals.
MEAT:
Chicken Breast
Chicken Thighs
93% Lean Ground Beef
Pork Loin
Top Round
NY Strip
Salmon
Canned Tuna
Cod
Haddock
Tilapia
DAIRY:
Eggs
Low-Fat Greek Yogurt
PROTEIN SUPPLEMENTS:
Protein Powder (your choice)
2. Carbohydrates Sources:
Rice, whole grains, pasta, and plenty of fruits and veggies are great sources of energy and if we're being honest, are just plain delicious.
BREAD:
Whole-Grain Bagels
Whole-Grain Bread
BREAKFAST:
Cereal: Multigrain Cheerios
Oatmeal
PANTRY:
Pasta
Pasta Sauce
Chocolate Rice Cakes
White Rice
PRODUCE:
Sweet Potatoes & Russet Potatoes
Fruits (Apples, Bananas, Blueberries, & Strawberry Jam)
Veggies (Broccoli, Asparagus, Mixed Greens, Green Beans)
3. Healthy Fats:
Spreads and dressings will add flavor to your meals and help keep you feeling full between meals.
DAIRY:
Butter
PANTRY ITEMS:
Salad Dressing
Olive Oil
Almonds
Peanut Butter
4. Drinks & Dessert:
Our favorite section: sips and sweets! Sometimes, having a dessert to look forward to or a drink that contains more flavor than standard water can help satiate a craving, which is great for diet adherence.
BEVERAGES:
Coffee & Tea
Almond Milk
Flavored Water
?Orange Juice
Diet Soda
DESSERT:
Frozen Yogurt
Your 7-Day 16/8 Intermittent Fasting Meal Plan For Muscle Building
If building muscle is your goal, then look no further than this 16/8 intermittent fasting 7 day meal plan for bulking.
Monday:
Daily nutrition breakdown: 3072 calories, 177g protein, 383g carbs, 90g fat
Breakfast:
6 whole eggs
100g oats
170g low-fat Greek yogurt
1 medium banana
8oz orange juice
Nutrition:
1204 calories
68g protein
138g carbs
42g fat
Lunch:
2 scoops protein powder
12oz almond milk
1 medium apple
4 chocolate rice cakes
32g peanut butter
Nutrition:
808 calories
57g protein
91g carbs
27g fat
Dinner:
6oz sirloin
290g white rice
1 cup broccoli
1.5 cups frozen yogurt
Nutrition:
1060 calories
52g protein
154g carbs
21g fat
Tuesday:
Total daily nutrition breakdown: 2892 calories, 172g protein, 383g carbs, 80g fat
Breakfast:
4 whole eggs
100g oats
1 medium banana
½ cup blueberries
Nutrition:
897 calories
42g protein
117g carbs
29g fat
Lunch:
2 scoops protein powder
12oz almond milk
1 medium apple
3 cups multigrain Cheerios
32g peanut butter
Nutrition:
894 calories
59g protein
115g carbs
26g fat
Dinner:
6oz salmon
3 servings pasta
1.5 cups pasta sauce
100g asparagus
1tbs olive oil
Nutrition:
1101 calories
70g protein
151g carbs
25g fat
Wednesday:
Daily nutrition breakdown: 2982 calories, 176g protein, 385g carbs, 82g fat
Breakfast:
6oz chicken breast
12oz sweet potato
1 medium banana
½ cup blueberries
8oz orange juice
1.5tbs butter
Nutrition:
921 calories
60g protein
129g carbs
19g fat
Lunch:
2 scoops protein powder
12oz almond milk
1 medium apple
3 cups multigrain Cheerios
32g peanut butter
Nutrition:
894 calories
59g protein
115g carbs
26g fat
Dinner:
7oz 93% lean ground beef
360g white rice
Large mixed green salad
1.5 servings salad dressing
Nutrition:
1141 calories
58g protein
142g carbs
37g fat
Thursday:
Daily nutrition breakdown: 3005 calories, 177g protein, 381g carbs, 85g fat
Breakfast:
8oz chicken thighs
290g white rice
1 medium banana
1 cup broccoli
Nutrition:
871 calories
56g protein
121g carbs
19g fat
Lunch:
6oz cod
16oz russet potato
1.5tbs butter
1 medium apple
Nutrition:
820 calories
41g protein
123g carbs
19g fat
Dinner:
10oz NY Strip Steak
3 servings pasta
1 cup pasta sauce
Nutrition:
1314 calories
80g protein
137g carbs
48g fat
Friday:
Daily nutrition breakdown: 2986 calories, 170g protein, 390g carbs, 85g fat
Breakfast:
6 whole eggs
2 whole grain bagels
2tbs strawberry jam
32g peanut butter
Nutrition:
1210 calories
51g protein
126g carbs
57g fat
Lunch:
6oz chicken breast
16oz russet potato
1tbs butter
1 cup green beans
Nutrition:
785 calories
65g protein
106g carbs
13g fat
Dinner:
8oz haddock
360g rice
1 cup broccoli
1 orange
1tbs olive oil
Nutrition:
991 calories
54g protein
158g carbs
15g fat
Saturday:
Daily nutrition breakdown: 2985 calories, 178g protein, carbs 385g, 80g fat
Breakfast:
8oz pork loin
290g white rice
12oz orange juice
40g almonds
Nutrition:
1072 calories
66g protein
138g carbs
28g fat
Lunch:
2 scoops protein powder
12oz almond milk
100g oats
32g peanut butter
1 medium banana
Nutrition:
966 calories
67g protein
111g carbs
30g fat
Dinner:
6oz tilapia
12oz sweet potato
1 cup green beans
1tbs butter
1.5 cups frozen yogurt
Nutrition:
947 calories
45g protein
136g carbs
22g fat
Sunday:
Daily nutrition breakdown: 2980 calories, 174g protein, 389g carbs, 85g fat
Breakfast:
1 can tuna
290g white rice
8oz orange juice
1tbs olive oil
Nutrition:
738 calories
38g protein
115g carbs
15g fat
Lunch:
1.5 scoops protein powder
12oz almond milk
100g oats
40g peanut butter
1 medium apple
2 chocolate rice cakes
Nutrition:
1050 calories
57g protein
133g carbs
35g fat
Dinner:
8oz top round steak
3 servings of pasta
1 cup pasta sauce
1 cup broccoli
2tbs butter
Nutrition:
1192 calories
77g protein
141g carbs
35g fat
Your 7-Day 16/8 Intermittent Fasting Meal Plan For Fat Loss
Following a 16/8 intermittent fasting meal plan but focusing on losing fat instead of building muscle? Adjust your daily macros to meet your specific cutting goals, and follow this plan.
Monday:
Daily nutrition breakdown: 2128 calories, 173g protein, 223g fat, 62g fat
Breakfast:
7oz chicken breast
6oz sweet potato
1 medium banana
.5tbs butter
Nutrition:
568 calories
63g protein
61g carbs
8g fat
Lunch:
2 scoops protein powder
12oz almond milk
2 cups multigrain Cheerios
32g of peanut butter
Nutrition:
689 calories
57g protein
66g carbs
25g fat
Dinner:
7oz 93% lean ground beef
290g white rice
Large mixed green salad
1.5 servings of salad dressing
Nutrition:
872 calories
53g protein
96g carbs
29g fat
Tuesday:
Daily nutrition breakdown: 2141 calories, 170g protein, 225g carbs, 60g fat
Breakfast:
8oz chicken thighs
145g white rice
1 medium banana
1 cup broccoli
Nutrition:
671 calories
51g protein
76g carbs
19g fat
Lunch:
10oz cod
8oz russet potato
1 cup green beans
Nutrition:
486 calories
58g protein
53g carbs
2g fat
Dinner:
8oz NY strip steak
2 servings pasta
1 cup pasta sauce
Nutrition:
984 calories
62g protein
96g carbs
38g fat
Wednesday:
Daily nutrition breakdown: 2127 calories, 179g protein, 219g carbs, 61g fat
Breakfast:
6 whole eggs
1 whole grain bagel
1tbs strawberry jam
16g peanut butter
Nutrition:
820 calories
44g protein
64g carbs
44g fat
Lunch:
9oz chicken breast
8oz russet potato
1.5 cups green beans
Nutrition:
596 calories
86g protein
61g carbs
3g fat
Dinner:
8oz haddock
290g rice
1 cup broccoli
1tbs olive oil
Nutrition:
711 calories
48g protein
94g carbs
15g fat
Thursday:
Daily nutrition breakdown: 2102 calories, 173g protein, 223g carbs, 59g fat
Breakfast:
8oz pork loin
290g white rice
40g almonds
Nutrition:
910 calories
63g protein
100g carbs
28g fat
Lunch:
2 scoops protein powder
12oz almond milk
60g oats
32g peanut butter
Nutrition:
697 calories
61g protein
58g carbs
27g fat
Dinner:
8oz tilapia
10oz sweet potato
1 cup green beans
Nutrition:
494 calories
49g protein
65g carbs
4g fat
Friday:
Daily nutrition breakdown: 2122 calories, 177g protein, 216g carbs, 63g fat
Breakfast:
1 can tuna
145g white rice
1tbs olive oil
Nutrition:
433 calories
31g protein
45g carbs
15g fat
Lunch:
2 scoops protein powder
12oz almond milk
80g oats
32g peanut butter
Nutrition:
773 calories
63g protein
71g carbs
28g fat
Dinner:
10oz top round steak
2 servings pasta
1 cup pasta sauce
1 cup broccoli
Nutrition:
919 calories
83g protein
100g carbs
20g fat
Saturday:
Daily nutrition breakdown: 2125 calories, 175g protein, 224g carbs, 59g fat
Breakfast:
2 scoops protein powder
150g low-fat Greek Yogurt
80g oats
32g peanut butter
Nutrition:
878 calories
74g protein
84g carbs
29g fat
Lunch:
6oz chicken breast
8oz sweet potato
1 cup broccoli
1.5tbs butter
Nutrition:
592 calories
57g protein
49g carbs
18g fat
Dinner:
6oz 93% lean ground beef
290g white rice
Nutrition:
655 calories
45g protein
90g carbs
12g fat
Sunday:
Daily nutrition breakdown: 2106 calories, 178g protein, 220g carbs, 59g fat
Breakfast:
6 whole eggs
3 cups multigrain Cheerios
8oz almond milk
Nutrition:
789 calories
45g protein
75g carbs
36g fat
Lunch:
9oz chicken breast
10oz sweet potato
1 cup broccoli
1tbs olive oil
Nutrition:
756 calories
86g protein
65g carbs
17g fat
Dinner:
8oz haddock
220g white rice
1.5 cups green beans
½ tbs butter
Nutrition:
561 calories
48g protein
80g carbs
7g fat
Meal Prep Tips For These 16/8 Intermittent Fasting Meal Plans
Here are a few meal prep tips to help you along your intermittent fasting journey.
1. Cook Food Ahead of Time:
Preparing meals can save time and stress during the week. You can cook and portion out meals for the week and store them in the refrigerator or freezer for later use. We've got some great high protein meal prep recipes for you to check out.
Or, you can just cook the basics. As you will notice, chicken and rice are staples of this meal plan. Both foods work well to cook in advance. This extra step will help you stay on track and avoid impulsive, unhealthy food choices.
2. Mix up your flavors:
Eating healthy doesn't need to be bland. Experiment with different herbs, spices, and low calories sauces to add flavor to your meals.
Changing the seasoning or marinade can make even similar meals taste entirely different. When you enjoy your meals, you are more likely to eat them consistently.
3. Have Calorie-Free Drinks On Hand:
After the first week, hunger during fasting will decrease. However, you may still experience some desire to eat before your eating window from time to time.
When this happens, sip on calorie-free drinks such as coffee, tea, diet soda, and flavored water. Most of the time, this is enough to take the edge off. The key is not getting caught without any on hand.
Tips For Successfully Following A 16/8 Intermittent Fasting Meal Plan
Following a 16/8 intermittent fasting meal plan can be great for long-term adherence, as there's a good chance you'll feel consistently full during your feeding window. To make sure you are successful following it, here are a few more great tips.
1) Choose The Right Fasting Schedule:
The key is to make the fasting period as easy as possible. To do so, pick an 8-hour window that works for your lifestyle and schedule. For example, if you're not hungry in the morning, start eating at noon and stop by 8 pm. On the other hand, if you love breakfast but eat an early dinner, an eating window of 9 to 5 might work well for you.
2) Stay Hydrated:
During fasting, drink plenty of water and other non-caloric beverages like tea or black coffee. Not only will this prevent dehydration, but drinks with caffeine will also help keep hunger at bay.
If you plan to workout while fasting or enjoy fasted cardio, throw some electrolytes in with your water.
3) Stay Busy While Fasting:
I'm sure you have heard the expression, time flies when you are having fun. Well, the same can be said for staying busy. Use the fasting period to focus on work or another activity. Avoid sitting around thinking about food.
What To Do After Following These Meal Plans
After following the 7-day intermittent fasting meal plan, you can mix and match different foods based on your preference. The key is maintaining the same eating window with the same calorie and macronutrient breakdown.
As long as you stay within your eating window and macros goals, you can even experiment with some new recipes, like these protein cookies or protein pancakes.
How Long Should You Follow An Intermittent Fasting Meal Plan
The duration of an intermittent fasting meal plan can vary, depending on your goals and preferences. Fasting can be a sustainable lifestyle change for some people, while others may prefer to use it as a short-term method to achieve specific weight loss goals. Either way can work well.
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