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The Ultimate 7-Day Intermittent Fasting Meal Plan

The Ultimate 7-Day Intermittent Fasting Meal Plan

If you have been looking into different ways to lose weight, you have most likely read a little bit about intermittent fasting. Intermittent fasting is used for a variety of health benefits, but weight and fat loss are one of the more popular reasons. However, one of the challenges of intermittent fasting is coming up with an effective meal plan that will give your body the nutrients it needs to work at its best in a limited amount of time. 

If this is something that you have been wrestling with, we have got you covered. Here is the ultimate seven-day intermittent fasting meal plan to fuel your body while you are intermittent fasting.

What is Intermittent Fasting?

Intermittent fasting, often shortened to IF, takes a unique approach to weight loss by restricting the times that an individual can eat instead of prohibiting certain foods. While it may sound like it is too good to be true, studies have shown that intermittent fasting can cause weight loss while improving blood pressure, blood sugar, and cholesterol levels while allowing you to eat virtually whatever you want. Instead of looking at intermittent fasting as a weight loss diet, it is better to look at it as a healthy eating pattern

There are a few different methods for intermittent fasting, but some of the most popular ones involve fasting for sixteen or twelve hours a day and eating for the rest of the day. Beginners to intermittent fasting are encouraged to start with a fast that starts for twelve hours before moving on to longer periods of fasting.

What Exactly is Fasting?

Fasting involves abstaining from eating food or drinking beverages that have calories in them. Most fasts last from anywhere between twelve hours to a full day, but some fasts can go on for several days. 

Benefits of Intermittent Fasting

Here are a few of our favorite benefits of intermittent fasting.

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Weight Loss

One of the most popular reasons why people start intermittent fasting is to lose weight. According to researchers, there is a strong possibility that intermittent fasting can increase metabolism, which will increase the rate that you burn calories.

Encourages Healthy Eating

A great advantage of intermittent fasting is that you will usually eat fewer meals due to the restrictive eating times. This means that you will have to deal with a lot less planning, prepping, and cleaning. Since you are preparing and cooking fewer meals, you have much more time to prepare healthy meals that taste great. 

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Seven-Day Intermittent Fasting Meal Plan

Here is a seven-day meal plan that is designed for either a twelve-hour fast or a sixteen-hour fast. 


First meal: Egg white omelet with spinach and mushrooms served with sweet potato hash and a side of fruit.

Second meal: A bowl of fruit consisting of strawberries, blueberries, raspberries, and blackberries with a generous drizzle of honey or agave.

Third meal: Grilled chicken breast with asparagus and brown rice.


First meal: Tofu stir fry with lean ground beef served with brown rice.

Second meal: Baked salmon with sauteed garlic green beans and cilantro lime rice.

Third meal: Chicken primavera made with whole wheat pasta and Italian chopped salad. 


First meal: Overnight oats and a strawberry banana smoothie sweetened with honey.

Second meal: Taco salad with brown rice and lean ground turkey.

Third meal: Beef and veggie stir fry served with jasmine rice and sauteed garlic green beans.


First meal: Two boiled eggs, a toasted whole wheat bagel with low-fat cream cheese, and a bowl of oatmeal sweetened with brown sugar and cinnamon. 

Second meal: Tuna salad lettuce cups with a side of black beans and Mexican rice.

Third meal: Vegetarian chili with plenty of beans with cornbread.


First meal: A breakfast sandwich with egg white, lean ham, and cheese paired with oatmeal sweetened with sliced apples and brown sugar.

Second meal: Egg salad on whole wheat bread with cucumber, tomato, and spinach.

Third meal: Turkey burgers on whole wheat buns and sweet potato fries.


First meal: Egg white scramble with mushrooms, tomato, and jalapenos, if desired.

Second meal: Caprese salad, grilled vegetables, and bruschetta.

Third meal: Portobello mushroom steak, baked sweet potato with butter and sour cream, and grilled vegetable kabobs.


Use this day to eat anything that you may have been craving during the week.

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Stay Hydrated

While you are fasting, it is important to stay hydrated. Make sure to drink plenty of water and as much black, unsweetened coffee or tea as you want, as long as they have nothing added to them that has calories. A splash of milk is fine, but definitely skip the sugar while you are fasting.

Final Thoughts

Intermittent fasting is a great way to lose weight and encourage healthier eating habits. Make sure that you stay hydrated with water, unsweetened coffee, or tea while you are fasting. 

Whether you are looking for a meal plan for the week or if you’re trying intermittent fasting out, give our meal plan a try. You will find yourself enjoying the benefits of intermittent fasting right away.

Are you looking for an easy way to get your weekly meal prep done by a personal chef? Check out the easiest way to book verified and affordable chefs and request a FREE quote today

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