Struggling to lose weight despite trying every new diet trend? If you’re someone who’s been skipping meals or eating at odd hours and still not seeing results, it’s time to rethink your approach. That’s where the 16/8 intermittent fasting method comes in, a smart eating style where you fast for 16 hours and eat during an 8-hour window, helping your body burn fat more efficiently while still allowing you to enjoy satisfying meals.
Imagine waking up without the pressure of breakfast, sipping on black coffee or herbal tea, and then breaking your fast around noon— it’s not just doable, it actually feels good! This 16/8 intermittent fasting 7-day meal plan is designed for people who want to eat healthy without counting every calorie. You’ll find meals full of protein, fibre, and healthy fats that support weight loss, boost energy, keep cravings in check, and nourish your body from the inside out.
This blog provides a balanced 16/8 intermittent fasting 7-day meal plan for reference, walking you through each day with easy-to-make meals to stay consistent, all while keeping your plate colourful and your belly full. Let’s get started!
Table Of Contents
1. What Is An Example Of A 16 And 8 Intermittent Fasting Meal Plan? 16/8 7-Day Fasting Plan
2. What Foods Can You Eat On 16:8 Intermittent Fasting?
3. How Much Weight Can You Lose With 16:8 Fasting In A Week?
4. The Final Say
5. FAQs
6. References
What Is An Example Of A 16 And 8 Intermittent Fasting Meal Plan? 16/8 7-Day Fasting Plan
To initiate intermittent fasting, first select an 8-hour period during which you will consume all your food for the day.
- Common 16/8 schedules include options of fasting window from 7:00 AM to 11:00 PM or eating window from 9:00 AM to 5:00 PM.
- A frequently favoured eating window is 12 PM to 8 PM, as it only requires overnight fasting and allows for a nutritious lunch, dinner, and some snacks, effectively skipping breakfast.
- Alternatively, some prefer a 9 AM to 5 PM schedule, allowing for a healthy breakfast, lunch, and an early, light dinner or a substantial snack before the fasting period begins.
Ultimately, you have the flexibility to choose the 8-hour window that aligns best with your daily routine. Be aware of the benefits and drawbacks of intermittent fasting during periods beforehand. Setting reminders for the start and end of your eating window can be a helpful strategy to stay on track.
Try ToneOp’s Intermittent Fasting Weight Loss Plan that lets you choose from different fasting schedules to suit your routine. If you have trouble adjusting to fasting, the expert diet coaches can help you get personalised fasting schedules, eating windows, and guided nutritional support to stay on track.
Here is a sample 7-day meal plan for the 16/8 intermittent fasting schedule (eating window: 12:00 PM to 8:00 PM), with the understanding that you will be fasting from 8:00 PM to 12:00 PM the following day. Remember to adjust portion sizes according to your caloric needs.
1. Day 1 Of 16/8 Intermittent Fasting 7-Day Meal Plan
Time | Activity/Meal | Notes |
8:00 AM - 12:00 PM | Fasting | Drink water, unsweetened tea, or black coffee as needed. |
12:00 PM | Lunch: Chicken Salad with Mixed Greens | Grilled chicken breast, mixed greens, cucumber, tomatoes, olive oil dressing. |
3:00 PM | Snack: Apple slices with Almond Butter | Healthy fats and fibre for satiety. |
6:00 PM | Dinner: Lentil Soup with Whole Wheat Bread | Protein and fibre-rich, served with a slice of whole wheat bread. |
8:00 PM | End of Eating Window | Begin fasting. |
2. Day 2 Of 16/8 Intermittent Fasting 7-Day Meal Plan
Time | Activity/Meal | Notes |
8:00 AM - 12:00 PM | Fasting | Stay hydrated with calorie-free beverages. |
12:00 PM | Lunch: Quinoa Salad with Roasted Vegetables | Quinoa with roasted bell peppers, zucchini, onions, feta cheese, and lemon vinaigrette. |
3:00 PM | Snack: Greek Yoghurt with Berries and Nuts | Protein-rich yoghurt with antioxidants and healthy fats. |
6:30 PM | Dinner: Baked Salmon with Steamed Broccoli | Omega-3-rich fish with a nutrient-dense vegetable. |
8:00 PM | End of Eating Window | Begin fasting. |
3. Day 3 Of 16/8 Intermittent Fasting 7-Day Meal Plan
Time | Activity/Meal | Notes |
8:00 AM - 12:00 PM | Fasting | Continue with water, tea, or coffee. |
12:00 PM | Lunch: Chickpea and Vegetable Curry with Brown Rice | Plant-based protein and fibre served with a small portion of brown rice. |
3:30 PM | Snack: Hard-boiled Eggs (2) | Excellent source of protein. |
7:00 PM | Dinner: Chicken Stir-fry with Mixed Vegetables | Lean protein with a variety of colourful vegetables. |
8:00 PM | End of Eating Window | Begin fasting. |
4. Day 4 Of 16/8 Intermittent Fasting 7-Day Meal Plan
Time | Activity/Meal | Notes |
8:00 AM - 12:00 PM | Fasting | Hydrate adequately. |
12:00 PM | Lunch: Whole Wheat Wrap with Hummus and Veggies | Whole wheat tortilla filled with hummus, spinach, carrots, and cucumber. |
2:30 PM | Snack: Pear with a small handful of Walnuts | Fibre and healthy fats. |
6:00 PM | Dinner: Pasta with Marinara Sauce and Lentils | Whole wheat pasta with a tomato-based sauce and added lentils for protein. |
8:00 PM | End of Eating Window | Begin fasting. |
5. Day 5 Of 16/8 Intermittent Fasting 7-Day Meal Plan
Time | Activity/Meal | Notes |
8:00 AM - 12:00 PM | Fasting | Keep up with your calorie-free drinks. |
12:00 PM | Lunch: Leftovers from Dinner (Pasta with Lentils) | Convenient and reduces food waste. |
3:00 PM | Snack: Cottage Cheese with Pineapple Chunks | Protein and a touch of sweetness. |
7:30 PM | Dinner: Grilled Chicken Skewers with Bell Peppers and Onions | Lean protein with colourful and nutritious vegetables. |
8:00 PM | End of Eating Window | Begin fasting. |
6. Day 6 Of 16/8 Intermittent Fasting 7-Day Meal Plan
Time | Activity/Meal | Notes |
8:00 AM - 12:00 PM | Fasting | Stay hydrated. |
12:00 PM | Lunch: Tuna Salad (made with Greek yoghurt) on Whole Grain Crackers | Lighter and healthier version of tuna salad. |
4:00 PM | Snack: Orange | Vitamin C and natural sugars. |
6:30 PM | Dinner: Vegetarian Chilla with a dollop of Greek Yoghurt | Fibre and protein-packed vegetarian meal. |
8:00 PM | End of Eating Window | Begin fasting. |
7. Day 7 Of 16/8 Intermittent Fasting 7-Day Meal Plan
Time | Activity/Meal | Notes |
8:00 AM - 12:00 PM | Fasting | Continue your hydration routine. |
12:00 PM | Lunch: Salad with Grilled Shrimp | Lean protein with a variety of fresh vegetables. |
3:30 PM | Snack: A small handful of mixed Nuts and Seeds | Healthy fats, protein, and fibre. |
7:00 PM | Dinner: Homemade Pizza on Whole Wheat Crust with Lots of Veggies | Control ingredients and load up on vegetables. |
8:00 PM | End of Eating Window | Begin your fasting period. |
Also Read: 10 Tips For Intermittent Fasting For Beginners
What Foods Can You Eat On 16:8 Intermittent Fasting?
To truly leverage the dietary advantages of intermittent fasting, prioritise consuming wholesome, nutrient-dense foods and drinks during your eating windows.
Consuming a variety of nutrient-rich, healthy foods for weight loss is key to a well-rounded diet. Aim to create balanced meals of diverse whole foods like:
- Fruits (like apples, berries, and bananas)
- Vegetables (including leafy greens, broccoli, and cucumbers)
- Whole grains (such as oats, quinoa, and rice)
- Healthy fats (like avocados and olive oil)
- Various protein sources (like eggs, fish, legumes, and nuts)
Staying hydrated and managing hunger is also aided by drinking calorie-free beverages, such as water, unsweetened tea, and coffee, even during fasting periods.
Conversely, minimise the intake of highly processed foods like sugary drinks, packaged snacks, deep-fried items, and most frozen meals, as these can undermine the beneficial outcomes of intermittent fasting.
Also Read: 10 Calorie-Heavy Indian Foods To Avoid For Weight Loss
How Much Weight Can You Lose With 16:8 Fasting In A Week?
With the 16:8 intermittent fasting method, you can expect to lose between 0.5 and 2 pounds (0.23 to 0.9 kg) per week. Several factors influence weight loss, including your starting weight, diet during your eating window, activity level, metabolism, genetics, and consistency with the fasting schedule. Some individuals may experience more rapid initial weight loss due to fluctuations in water weight, while others may see a steady decline.
It is essential to remember that sustainable weight loss for a healthy body weight index is typically considered to be in the range of 0.5 to 1 kg (1 to 2 pounds) per week. Focusing on long-term healthy habits rather than rapid weight loss is key for maintaining results.
Try ToneOp Fit's Balanced Diet Weight Loss Plan, which emphasises whole foods like fruits, fresh vegetables and seeds, plus high-protein, low-carb food choices for sustainable weight loss. The plan features a personalised diet, and access to over 40,000 healthy weight loss recipes allows you to enjoy many delicious meals.
Also Read: 1-Day Fast Benefits: How A 24-Hour Fast Positively Impacts
The Final Say
Relying on this 16/8 intermittent fasting 7-day meal plan offers a structured yet adaptable approach to time-restricted healthy eating. This plan serves as a starting point, encouraging you to explore nutritious whole foods within your eating window and experience the proven benefits of this dietary strategy. As you progress, feel free to customise it to your preferences and needs, always prioritising a balanced and healthy approach to eating for sustainable wellness.
FAQs
1. What is a 16/8 intermittent fasting Indian diet plan?
It's a way of eating where you eat your meals within an 8-hour window of the day and don't eat for the other 16 hours. An Indian diet plan includes healthy Indian foods during mealtime.
2. What is a good 16/8 fasting schedule?
A good schedule fits your daily life. Many people eat from 12 PM to 8 PM because it means skipping breakfast but eating lunch and dinner. You can also try eating from 9 AM to 5 PM if that works better for you.
3. What is the 16/8 pattern for intermittent fasting?
The 16/8 pattern means you fast for 16 hours each day and eat all your meals within an 8-hour window. This cycle repeats every day.
4. How to do 16/8 intermittent fasting for beginners?
Start by picking an 8-hour window to eat. Then, refrain from eating for the next 16 hours. Drink water, unsweetened tea, or black coffee when you're fasting. Eat healthy foods during your eating window. You can set reminders for when to start and stop eating.
References
- https://health.clevelandclinic.org/intermittent-fasting-4-different-types-explained
- https://www.hexahealth.com/blog/7-day-meal-plan-for-intermittent-fasting
- http://karetrip.com/blogs/intermittent-fasting-7-days-indian-diet-plan
- https://www.medicalnewstoday.com/articles/327398
- https://www.hopkinsmedicine.org/health/wellness-and-prevention/intermittent-fasting-what-is-it-and-how-does-it-work
- https://www.webmd.com/diet/intermittent-fasting
- https://greatist.com/eat/what-to-eat-on-an-intermittent-fasting-diet
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