16:8 method – scientifically backed
Intermittent Fasting Meal Plan
16 hours fasting, 8 hours eating – structured meals for the 16:8 method.
Intermittent fasting (IF) is not a diet plan but an eating pattern. The most popular variant 16:8 means: 16 hours fasting, 8 hours eating (e.g. 12:00–20:00). Calorie counting is not strictly required – but mindful food choices maximise results.
📆 Monday (12:00–20:00)1740 kcal
🌅 First meal 12:00 – Large chicken bowl + quinoa + avocado650 kcal
🥙 Afternoon snack 14:30 – Cottage cheese + nuts + berries290 kcal
🍽️ Dinner 18:00 – Salmon + sweet potato + broccoli620 kcal
🌙 Last meal 19:30 – Casein shake or cottage cheese180 kcal
📆 Tuesday (12:00–20:00)1680 kcal
🌅 First meal 12:00 – Scrambled eggs (3) + wholegrain toast + spinach520 kcal
🥙 Afternoon snack 14:30 – Greek yoghurt + granola280 kcal
🍽️ Dinner 18:00 – Turkey breast + vegetable curry + basmati680 kcal
🌙 Last meal 19:30 – Walnuts + dark chocolate200 kcal
📆 Wednesday (12:00–20:00)1670 kcal
🌅 First meal 12:00 – Protein pancakes + berries + nut butter580 kcal
🥙 Afternoon snack 14:30 – Tuna + cucumber + wholegrain crackers260 kcal
🍽️ Dinner 18:00 – Beef stir-fry + vegetables + brown rice700 kcal
🌙 Last meal 19:30 – Cottage cheese (200g)130 kcal
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💡 During fasting hours drink water, black coffee or unsweetened tea – these don't break the fast. Electrolytes (salt, magnesium) help with fasting headaches.
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Frequently Asked Questions
Is intermittent fasting safe?+
For healthy adults yes. Not recommended for type 1 diabetics, pregnant or breastfeeding women, or people with eating disorders.
Can I drink coffee during the fast?+
Yes – black coffee, tea and water don't break the fast. Milk, sugar or bulletproof coffee do.
Will I lose muscle with IF?+
Not with sufficient protein (1.6 g/kg daily) and strength training. IF without resistance training can lead to muscle loss long-term.
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