Intermittent fasting: sample meal plans to get you going

Disclaimer: Please note that this article is research based and some of the views and findings do not conform with the CSN Diet.

Intermittent fasting has been praised for its potential benefits on weight loss, health and overall wellbeing. Where traditional diets tell you what to eat, intermittent fasting is more focused on when you eat.

Intermittent fasting’s appeal also lies in its flexibility, as it can be approached in several different ways. In this article, we will explore two different intermittent fasting meal plans.

Intermittent fasting meal plans

Fasting that fits your lifestyle

Whether you are more comfortable with a consistent eating plan that is the same everyday, or you prefer not incorporating fasting on a daily basis, there is a solution for you.

A few of the most popular intermittent fasting schedules include:

  • Time restricted eating involves fasting daily for 12 hours or longer. With the 16/8 method, for example, you fast for 16 hours and then have an eight-hour eating window.
  • With the 5:2 you eat normally for five days a week, and restrict your calorie intake to between 500 and 600 on the other two days.
  • Eat Stop Eat sees you taking a 24-hour fast once or twice per week.
  • With alternate day fasting your goal is to fast every other day.
  • The Warrior Diet involves eating small amounts of raw fruits and vegetables during the day and then eating a large meal at night.

Let’s take a look at what your meals will look like on the 16/8 method and the 5:2 method.

Meal plan 1: the 16/8 method

Day 1

Breakfast (10am): Egg and avocado toast with orange slices.

Lunch (1:30pm): Lentil soup along with a green salad that consists of salad leaves, cucumber, tomato, feta and a low-fat dressing.

Dinner (5pm): Baked fish with lemon and a side of green beans.

Snack (between meals): Carrot sticks with hummus.

Day 2

Breakfast (10am): Greek yoghurt with chia seeds.

Lunch (1:30pm): Grilled chicken with bulgur wheat and vegetable salad. 

Dinner (5pm): Salmon with roasted vegetables.

Snack (between meals): A handful of nuts or a boiled egg.

Day 3

Breakfast (10am): High protein/high fibre cereal with almond milk and berries.

Lunch (1:30pm): Grilled tofu with roasted veggies.

Dinner (5pm): Shrimp with zucchini noodles and brown rice.

Snack (between meals): Banana with almond butter.

Day 4

Breakfast (10am): A healthy smoothie with ingredients of your choice.

Lunch (1:30pm): Omelette with vegetables and wholewheat toast.

Dinner (5pm): Chicken and quinoa salad.

Snack (between meals): Apple with almond butter.

Day 5

Breakfast (10am): Hard-boiled egg with cucumber slices.

Lunch (1:30pm): Tuna salad with mixed greens and avocado.

Dinner (5pm): Grilled chicken with roasted Brussels sprouts and cauliflower.

Snack (between meals): A small bowl of grapes.

Day 6

Breakfast (10am): Apple slices with almond butter.

Lunch (1:30pm): Quinoa salad with mixed greens and grilled chicken.

Dinner (5pm):.Beef stir-fry with mixed vegetables and brown rice.

Snack (between meals): Small bowl of berries

Day 7

Breakfast (10am): Oatmeal topped with berries and cinnamon.

Lunch (1:30pm): Egg salad on wholewheat bread.

Dinner (5pm): Baked salmon with lemon and asparagus.

Snack (between meals): Celery sticks with peanut butter.

Meal plan 2: the 5:2 method

Day 1 (normal eating)

Breakfast: two slices wholewheat toast with cream cheese and raspberries.

Lunch: Smoked salmon with cherry tomatoes, red onion, avocado and a hard-boiled egg.

Dinner: Chicken fajitas with potato wedges.

Calories: 1 639

Day 2 (normal eating)

Breakfast: one slice wholewheat toast topped with avocado and a fried egg, plus one clementine and one medium apple.

Lunch: One serving ravioli vegetable soup served with two baguette slices and two tablespoons of cheddar cheese.

Dinner: Salmon with sweet potatoes and broccoli.

Calories: 1 500

Day 3: fasting

Breakfast: one slice of wholewheat toast with one tablespoon of peanut butter.

Lunch: Cucumber and mint gazpacho.

Dinner: A simple chicken noodle soup made by frying together one carrot, 2 celery stalks and a chicken breast. Add to stock or water and finish off with 160g egg noodles.

Calories: 493

Day 4: normal eating

Breakfast: Half a cup of plain Greek yoghurt with ¼ cup low-sugar granola, ½ cup blueberries, one tablespoon ground flaxseed and one large peach.

Lunch: Tuna salad made from one can of tuna, baby tomatoes, lettuce leaves and two tablespoons balsamic dressing.

Dinner: One cup wholewheat pasta with tomato sauce and sauteed zucchini.

Calories: 1 600

Day 5: normal eating

Breakfast: wholewheat sandwich with two rashers bacon, lettuce leaves, tomato and a tablespoon of mayonnaise.

Lunch: Salad made with onion, peppers, tomato, olives, salad leaves, feta and low-fat dressing. Add a banana to help you feel full.

Dinner: Bangers and mash with gravy.

Calories: 1 615

Day 6: Fasting

Breakfast: 30g oats topped with blueberries.

Lunch: 300g vegetable soup.

Dinner: 140g baked fish with garlic and lemon juice, served with broccoli.

Calories: 500

Day 7: normal eating

Breakfast: One whole wheat English muffin with peanut butter and a small banana.

Lunch: Two slices whole wheat bread with two slices cheddar cheese and tomato soup.

Dinner: Chicken breast with broccoli, brown rice and teriyaki sauce.

Calories: 1 550

7 tips for fasting success

Fasting is not for everyone, and that is okay. Losing weight is all about staying in a calorie deficit, and there are plenty of ways to achieve that. Fasting can be challenging, especially in the beginning.

These tips can help you to stay focused and motivated: 

  1. Starting your fast with a low-carb meal that includes healthy fats and high-quality protein allows your body to activate satiety hormones. This means you will feel fuller for longer.
  1. Low levels of insulin during fasting leads to slight dehydration, therefore it’s vital to ensure that you drink enough water. Alcohol is not recommended while fasting.
  1. Avoid muscle cramps, headaches and fatigue by replenishing the stored reserves of minerals that your body is now actively using by taking salt or drinking mineral water.
  1. To enjoy all the benefits of fasting it’s extremely important to get proper rest. A good night’s sleep also aids in preventing hunger.
  1. Drink coffee and tea, especially green tea, to fight the hunger pangs.
  1. Consider supplements to ensure you get all the nutrients you need. 
  1. Listen to your body and be flexible. You can eat less on some days and more on others, or play around with the length of your fasting and eating windows. 

Conclusion

Ultimately, the best approach to intermittent fasting is one that fits your lifestyle and individual needs. It’s important to listen to your body and make adjustments as needed. 

As with any dietary change, it’s wise to consult with a healthcare professional before starting intermittent fasting, especially if you have any underlying health conditions or concerns. 

By choosing the right plan and incorporating balanced, nutritious meals, intermittent fasting can be a sustainable and effective way to enhance your health and well-being.

Picture of Karien

Karien

Hi, my name is Karien Nel and today I’m 37kg lighter than the day I started my weight loss journey with CSN Diet.

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