7-Day Meal Plan for 16/8 Intermittent Fasting: Tips for Adjusting Portion Sizes
Intermittent fasting has become a popular trend in recent years, touted for its potential health benefits and weight loss effects. One of the most popular forms of intermittent fasting is the 16/8 method, which involves fasting for 16 hours and eating all meals within an 8-hour window. While this approach may seem daunting at first, it can be an effective and sustainable way to achieve your health and fitness goals. In this article, we will provide a 7-day meal plan for the 16/8 intermittent fasting method, as well as tips for adjusting portion sizes to meet different calorie needs. Whether you are a beginner or an experienced faster, this meal plan can help you stay on track and enjoy delicious and nutritious meals within your eating window.
Day 1:
Breakfast (12 pm): Avocado and Egg Toast (1 slice whole wheat toast, 1/2 avocado, 1 egg, salt and pepper)
Lunch (3 pm): Grilled Chicken Salad (3 oz grilled chicken breast, 2 cups mixed greens, 1/4 cup cherry tomatoes, 1/4 cup cucumber, 1/4 cup red onion, 1/4 cup sliced almonds, 2 tbsp vinaigrette dressing)
Dinner (7 pm): Baked Salmon with Roasted Vegetables (4 oz salmon fillet, 1 cup roasted mixed vegetables - carrots, bell peppers, zucchini, and onions - 1 tsp olive oil, salt and pepper)
Day 2:
Breakfast (12 pm): Greek Yogurt with Berries and Granola (1 cup non-fat Greek yogurt, 1/2 cup mixed berries, 1/4 cup granola)
Lunch (3 pm): Tuna Salad Wrap (1 whole wheat wrap, 3 oz canned tuna, 1/4 cup chopped celery, 1/4 cup chopped red onion, 1 tbsp light mayo, 1 tsp Dijon mustard, lettuce leaves)
Dinner (7 pm): Beef Stir Fry (3 oz lean beef, 1 cup mixed vegetables - broccoli, carrots, snow peas, bell peppers - 1 tsp olive oil, 1 tbsp low-sodium soy sauce, 1 tsp honey)
Day 3:
Breakfast (12 pm): Omelet with Spinach and Feta (2 eggs, 1/2 cup fresh spinach, 1/4 cup crumbled feta cheese, salt and pepper)
Lunch (3 pm): Quinoa and Black Bean Salad (1 cup cooked quinoa, 1/2 cup canned black beans, 1/4 cup diced red bell pepper, 1/4 cup diced yellow bell pepper, 1/4 cup chopped red onion, 2 tbsp vinaigrette dressing)
Dinner (7 pm): Grilled Chicken with Roasted Sweet Potato and Broccoli (4 oz grilled chicken breast, 1 medium sweet potato, 1 cup roasted broccoli, 1 tsp olive oil, salt and pepper)
Day 4:
Breakfast (12 pm): Smoothie Bowl (1 cup unsweetened almond milk, 1 frozen banana, 1/2 cup frozen mixed berries, 1/4 cup rolled oats, 1 tbsp almond butter, toppings: 1/4 cup granola, 1 tbsp chia seeds, 1 tbsp shredded coconut)
Lunch (3 pm): Turkey and Cheese Wrap (1 whole wheat wrap, 2 oz sliced turkey breast, 1 slice Swiss cheese, 1/4 cup sliced cucumber, 1 tbsp light mayo, lettuce leaves)
Dinner (7 pm): Vegetarian Chili (1 cup canned vegetarian chili, 1/2 cup brown rice, 1/4 cup shredded cheddar cheese)
Day 5:
Breakfast (12 pm): Peanut Butter and Banana Toast (1 slice whole wheat toast, 1 tbsp natural peanut butter, 1 sliced banana)
Lunch (3 pm): Grilled Shrimp Skewers with Greek Salad (4 oz grilled shrimp, 2 cups mixed greens, 1/4 cup cherry tomatoes, 1/4 cup cucumber, 1/4 cup red onion, 1/4 cup crumbled feta cheese, 2 tbsp vinaigrette dressing)
Dinner (7 pm): Baked Chicken with Roasted Vegetables (4 oz chicken breast, 1 cup roasted mixed vegetables - carrots, bell peppers, zucchini and onions - 1 tsp olive oil, salt and pepper)
Day 6:
Breakfast (12 pm): Overnight Oats with Berries (1/2 cup rolled oats, 1/2 cup unsweetened almond milk, 1/2 cup mixed berries, 1 tbsp honey)
Lunch (3 pm): Grilled Vegetable and Hummus Wrap (1 whole wheat wrap, 1/4 cup hummus, 1/2 cup grilled vegetables - eggplant, zucchini, bell peppers - lettuce leaves)
Dinner (7 pm): Baked Cod with Roasted Potatoes and Asparagus (4 oz cod fillet, 1 medium potato, 1 cup roasted asparagus, 1 tsp olive oil, salt and pepper)
Day 7:
Breakfast (12 pm): Scrambled Eggs with Spinach and Tomatoes (2 eggs, 1/2 cup fresh spinach, 1/4 cup diced cherry tomatoes, salt and pepper)
Lunch (3 pm): Lentil Soup with Whole Wheat Bread (1 cup canned lentil soup, 1 slice whole wheat bread)
Dinner (7 pm): Beef and Broccoli Stir Fry (3 oz lean beef, 1 cup broccoli florets, 1/4 cup sliced mushrooms, 1 tsp olive oil, 1 tbsp low-sodium soy sauce, 1 tsp honey)
To determine portion sizes for different calorie needs, you can use the following formula:
Determine your daily calorie needs based on your age, gender, height, weight, and activity level. Try this free calculator
Divide your daily calorie needs by the number of meals you eat per day. For this meal plan, you would divide your daily calorie needs by 2, since you are eating two meals within an 8-hour window.
Use a food tracking app or website to determine the calorie content of each meal and adjust portion sizes accordingly. For example, if you need 2000 calories per day and are eating two meals per day, you would aim for around 1000 calories per meal. If a meal contains 800 calories, you could adjust portion sizes or add a small snack to meet your calorie needs.
WANT MORE HEALTHY RECIPES TO TRY WHEN FASTING?
It's important to note that this 7-day meal plan is just an example of a well-balanced meal plan for those following the 16/8 intermittent fasting method. While this approach may not be suitable for everyone, it can be a sustainable and effective way to achieve your health and fitness goals. Remember to adjust portion sizes and calorie intake based on your individual needs, and always consult with a healthcare professional before making any changes to your diet or exercise routine. With the right mindset and approach, the 16/8 intermittent fasting method can be a successful and enjoyable way to support your overall health and wellbeing.