Intermittent Fasting Meal Planning And When And What To Eat

Intermittent Fasting

Intermittent fasting refers to a way of eating that you go without food for a set amount of time each morning. Here’s how to plan your meals and intermittent fasting to help you manage your day. This eating plan is based on how you eat, what you consume is important.

How to plan meals for intermittent fasting.

Intermittent fasting is a great way to eat healthier, and it’s not as difficult as many other eating plans.

There are many ways to fast. I have broken down each plan into beginner, intermediate and advanced, along with a typical day’s meal plan.

Combining nutrients can give you the energy that you need to maximize the benefits of your fasting.

Take into consideration any food intolerances and adjust accordingly.

Get Fit With Food

With informed food choices, you can address inflammation, autoimmune conditions and other chronic conditions.

Intermittent fasting doesn’t necessarily mean that you have to be calorie-controlled. Make sure you eat according your individual caloric requirements.

1. For beginners, the basic intermittent fasting diet plan.

You can start fasting if you’re a beginner by eating only between 8 a.m.-6 p.m.

This plan allows you eat all meals plus snacks, but still manages to fast for 14 hours within 24 hours.

Smoothies Breakfast starting at 8 a.m.

Smoothies are a great way to get back into the swing of things after fasting.

A green smoothie instead of a high-sugar fruit smoothie to avoid starting your day on a blood-sugar roller coaster. You can add plenty of healthy fats to keep your energy up until lunch.


  • 1 tablespoon chia seeds
  • A small amount of blueberries
  • 1 avocado
  • 1 cup coconut milk
  • 1 cup spinach, kale, or chard

Making Method:

Blend all ingredients in a blender.

Grass Fed Burgers Lunch at 12 p.m.

I love grass-fed liver patties for lunch throughout the week. They are also very easy to prepare and can be enjoyed throughout the week.

homemade dressing for a meal packed with B vitamins for healthy methylation (how our body operates mentally and physically) and detox pathways.


  • Ground grass-fed beef liver, 1/2 pound
  • 1/2 teaspoon cumin powder
  • 1 teaspoon garlic powder
  • Desired cooking oil
  • Ground grass-fed beef 1/2 lb
  • Salt and pepper to your liking

Making Method:

  1. Combine all ingredients in a bowl. Form desired-sized patties.
  2. Cook oil in a skillet over medium heat.
  3. Cook burgers in skillet until desired doneness.
  4. Keep it in the refrigerator in a sealed container and use within four days.

Cinnamon Roll Fat Bombs as Snacks at 2:30 p.m.

Fat bombs can curb your sweet tooth while providing enough healthy fats to last you until dinner. These are particularly satisfying as they taste just like cinnamon rolls.


  • 1 tablespoon coconut oil
  • 2 tablespoons almond butter
  • 1/2 cup coconut cream
  • 1 teaspoon cinnamon

Making Method:

  1. Combine coconut cream with 1/2 teaspoon cinnamon.
  2. Place parchment paper on a 8-by-8-inch pan and then spread coconut cream and cinnamon mixture on the bottom.
  3. Combine 1/2 teaspoon cinnamon, coconut oil, and almond butter. Spread the mixture over the top of the first layer.
  4. Allow to cool for 10 minutes, then cut into the desired size squares or bars.

Salmon and Veggies in Dinner Starts at 5:30 p.m.

Omega-3 healthy fats, and dark green veggies like kale and broccoli are high in antioxidants. Salmon is my favorite wild-caught seafood, and I love its flavor and nutritional density. Combine with your favorite vegetables, roasted in coconut oil, for a superfood meal that is quick and easy.


  • 4 cloves minced garlic
  • 1 lb salmon or any other fish of your choice
  • 2 tablespoons of ghee
  • 2 tablespoons of fresh lemon juice

Making Method:

  1. Preheat oven to 400°F
  2. Mix lemon juice, garlic, and ghee.
  3. Place salmon on foil. Pour lemon and ghee mix over top.
  4. Place salmon on foil-wrapped baking sheet.
  5. Bake salmon for 15 minutes, or until cooked through.
  6. If you have an oven large enough, you can roast vegetables with salmon on a separate baking pan.

2. Plan for intermediate fasting.

This plan will allow you to fast for 18 hours within 24 hours.

This plan is something I use during my work week. I don’t like breakfast so I only have a few cups herbal teas to start my day.

Even if you skip breakfast, it is still vital to keep hydrated.

You should drink plenty of water. Most experts agree coffee and tea don’t break your fast.

Decrease the hunger hormone ghrelin, so you can make it until lunch and not feel deprived.

You need to ensure that your noon meal has sufficient healthy fats, since you have extended your fasting time by four hours. You can use the 8-to-6 window plan for a burger, or you can add extra fats to your dressing, or even top it with avocado.

High-fat snacks made of nuts and seeds can be enjoyed around 2:20 p.m.

Neutralize naturally occurring enzymes like phytates that can contribute to digestive problems. You can enjoy dinner at 5:30 p.m. and, just as in the 8-to-6-window meal plan, you can also have a dinner with wild-caught fish, or other clean protein source, with vegetables.

  • First meal at 12:15 p.m.: Grass fed burger with avocado
  • Snack at 2:30 p.m.
  • Second meal at 5:30 p.m.: salmon and vegetables

3. Modified 2-day meal plan for advanced users

This plan requires you to eat clean five days a week. You can choose any day. The other two days you will need to limit your daily calories to 700 calories.

Many of the same benefits as fasting for an entire day.

You can arrange your meals however you like on your non-fasting day.

You can eat smaller meals and snacks on restricted days.

Focus on clean meats and healthy fats. You can log your food using apps and keep track of how many calories you eat so that you don’t eat more than 700.

4. The 5-2 meal program

This plan will allow you to eat clean for five days, but no food on two other days.

You can, for example, fast Monday through Thursday and eat healthy meals the rest of the week.

These five days of fasting will be the same as the rest: healthy fats, clean meat sources and vegetables.

This plan is not recommended for beginners. You should consult your doctor before you start any fasting program, especially if there are medications or other medical conditions.

It is important that coffee drinkers keep their morning coffee intake up and that those who do advanced fasts stay hydrated.

  • Monday: Fast.
  • Tuesday: Eat healthy fats and clean meat sources.
  • Wednesday: Eat healthy fats and clean meat sources.
  • Thursday: Fast.
  • Friday: Healthy fats, lean meat sources, vegetables and fruits are encouraged.
  • Saturday: Enjoy healthy fats, lean meat sources, vegetables and some fruits.

5. Alternate-day fasting or every-other-day plan

This plan is simple, even though it seems complicated. Do not eat any food every day.

You can eat vegetables, fruits, healthy fats, and clean meats every other day. Then, on your fasting days you can drink water, herbal tea, and small amounts of black coffee or Tea.

  • Monday: Eat healthy fats and clean meat sources.
  • Tuesday: Fast.
  • Wednesday: Eat healthy fats and clean meat sources.
  • Thursday: Fast.
  • Friday: Healthy fats, lean meat sources, vegetables and fruits are encouraged.
  • Saturday: Fast.
  • Sunday: Enjoy healthy fats, lean meats, vegetables, and some fruits.

This information will help you plan your meals for an intermittent fasting program.

It may seem difficult at first but once you become accustomed to fasting it will become second nature and integrate seamlessly into your daily life.

Start slow, and then work your way up to more complex plans.

You might also have “off” days where intermittent fasting is not working for you. Listen to your body. If you feel the need to eat outside your normal eating times, that’s okay! You can always start again when you feel better.

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