The Intermittent Fasting Meal Plan for Beginners
The Basics of Intermittent Fasting
Intermittent fasting has become increasingly popular in recent years, as many people have discovered the health benefits associated with this lifestyle. This type of fasting involves limiting your intake of food and calorie-containing beverages to a set window of time each day. Intermittent fasting can be done in the form of the 16/8 diet, which involves fasting for 16 hours and eating in an 8-hour window, or it can involve longer fasting periods of up to 24 hours. While there are a variety of intermittent fasting regimens, the core idea of all of them is to reduce the amount of calories consumed throughout the day, while allowing the body to reap the benefits of intermittent fasting.
Benefits of Intermittent Fasting
Intermittent fasting can have various benefits to your overall health. Studies have shown that it can help reduce inflammation, lower cholesterol and blood pressure, improve heart health, and even reduce the risk of certain diseases, such as type 2 diabetes and cancer. Additionally, intermittent fasting can help to reduce body weight, as it helps to reduce overall calorie intake.
The 16/8 Diet
The 16/8 diet is one of the most popular forms of intermittent fasting. This diet involves fasting for 16 hours and eating in an 8-hour window. During the fasting period, it is recommended that you consume no calories, although some people may choose to have a cup of black coffee or tea with no cream or sweetener. During the 8-hour eating window, it is recommended that you eat your meals in the following order: breakfast, lunch, and dinner.
Intermittent Fasting Meal Plan for Beginners
For those who are just starting out with intermittent fasting, it is important to have a plan in place. Here is a basic intermittent fasting meal plan for beginners:
5-7am: Coffee/Tea with No Cream or Sweetener
Start your day off with a cup of coffee or tea with no cream or sweetener to help keep you energized and focused.
12pm (Breakfast): Egg and Veggie Wrap with a Side of Fruit
For breakfast, try a protein-packed egg and veggie wrap with a side of fruit. This will provide you with the energy you need to get through the day.
2pm (Lunch): Chicken and Mixed Veggie Bowl
For lunch, try a delicious chicken and mixed veggie bowl. This meal is packed with protein, fiber, and essential vitamins and minerals, making it a great option for those who are following an intermittent fasting meal plan.
4pm (Snack): Cinnamon Roll Fat Bombs
For a snack, try a healthy and delicious cinnamon roll fat bomb. This snack is high in healthy fats, making it perfect for those following an intermittent fasting meal plan.
8pm (Dinner): Salmon and Roasted Vegetables
For dinner, try a delicious salmon and roasted vegetable dish. This meal is high in protein and essential vitamins and minerals, making it the perfect way to end the day.
Tips for Intermittent Fasting Success
Intermittent fasting can be a great way to improve your overall health and wellbeing. Here are some tips to help you achieve success with your intermittent fasting meal plan:
- Be mindful of your meals. Intermittent fasting can still average to 3 meals a day when you do it mindfully. My first meal of the day is a combo of what I’d call breakfast, lunch, and dinner.
- Make sure to include lean proteins, whole grains, vegetables, healthy fats, and calcium-rich foods in each meal.
- Stay hydrated. It is important to stay hydrated throughout the day, especially when fasting. Drink plenty of water and herbal teas.
- Be consistent. Consistency is key when it comes to intermittent fasting. Stick to your meal plan and fasting window to maximize the benefits of intermittent fasting.
16:8 Intermittent Fasting 7-Day Meal Plan
Here is a 7-day intermittent fasting meal plan to get you started:
Day 1
- Greek yogurt with chia seeds
- Salad with grilled chicken
What meals do you consume while following an intermittent fasting diet?
You can consume low-fat dairy products and eggs.
What types of food can I consume during my 16-hour fasting period?
During your 16 hour fasting period, abstain from consuming any food and only drink calorie-free beverages like water, unsweetened tea, or coffee. If it fits your nutritional goals, you may be able to include fancy coffees. To help your body adapt to having all your meals within an 8 hour window, pay close attention to when you are eating.
Check out Fasting Books for more tips and resources on intermittent fasting.
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