Get Started With Intermittent Fasting: Free 7-Day Meal Plan PDF

Beginner Intermittent Fasting Meal Plan PDF: Download and Get Started

Are you curious about intermittent fasting? This beginner’s guide to intermittent fasting includes a free 7-day intermittent fasting diet plan PDF that you can download and use to get started. With intermittent fasting, you will learn to optimize fasting results and have an intermittent fasting food list to build your weekly meal plan.

What Is Intermittent Fasting?

Intermittent fasting (IF) is not a type of diet, but rather an eating schedule. Your body is always in one of two states: fed or fasted. In the fed state, you are digesting and absorbing food. In the fasted state, your body is burning fat. Intermittent fasting is a way of cycling between these two states.

How To Start Intermittent Fasting?

Before you start intermittent fasting, it is important to read our Beginner’s Guide to Intermittent Fasting and to choose a protocol that works best for you. There are many different forms of intermittent fasting, including the 16/8 method, 5:2 diet, alternate day fasting, and more.

Once you have selected a protocol, it is important to follow it consistently and to remember to avoid all calories during fasting, and confine all eating to the “feasting”.

What Can I Eat During Intermittent Fasting?

The main goal of intermittent fasting is to reduce your overall calorie intake. This means that you should focus on eating nutrient-dense, whole foods during your feasting window. Eating a balanced diet of fruits, vegetables, proteins, healthy fats, and complex carbohydrates is key to optimizing the benefits of intermittent fasting.

Benefits of Intermittent Fasting

Intermittent fasting has been linked to a variety of health benefits, including:

  • Weight loss
  • Reduced inflammation
  • Improved digestion
  • Improved blood sugar control
  • Decreased risk of chronic disease
  • Improved mental clarity

Download the Intermittent Fasting Meal Plan PDF

If you are ready to get started with intermittent fasting, download our free 7-day intermittent fasting meal plan PDF. The meal plan includes a full intermittent fasting food list, plus simple and delicious recipes for breakfast, lunch, and dinner.

In this 7-day meal plan, you will learn how to structure your meals and snacks to increase your chances of success. You will also learn how to track your progress and adjust your plan as needed.


Intermittent fasting is a popular and effective way to optimize your health and wellness. Download our beginner intermittent fasting meal plan PDF and start your journey to better health today. With this 7-day meal plan, you will have all the information you need to get started with intermittent fasting and to begin reaping the benefits.

What should I eat for my initial meal when I am doing intermittent fasting?

Start your day off with a meal that is high in protein, such as chicken, fish, meat, or eggs, and avoid carbohydrates. This will help your body keep burning fat as if you hadn’t eaten anything. After two hours, have a light snack or two to tide you over until dinner.

What are the steps to take when beginning intermittent fasting for weight loss as a beginner?

The three common methods of intermittent fasting are eating a small meal of fewer than 500 calories two days per week, eating a normal diet but only within an eight-hour window each day, and eating normally five days a week and fasting two days. For example, one could skip breakfast, but consume lunch at 11am and dinner by 7pm.

How can someone new to intermittent fasting get started?

get started with intermittent fasting free 7 day meal plan pdf 17 04 2023 1

get started with intermittent fasting free 7 day meal plan pdf 17 04 2023 2

If you’re looking to take your intermittent fasting journey to the next level, check out Fasting Books for a selection of helpful resources, including books, guides, and meal plans. Click here to learn more!
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