7-Day Intermittent Fasting Meal Plan

Intermittent fasting (IF) has gained considerable popularity in recent years, touted as a powerful tool for weight management, metabolic health, and overall well-being. Unlike traditional diets that focus primarily on what to eat, intermittent fasting emphasizes when to eat. This article explores the science behind intermittent fasting, its benefits, and some delicious recipes to complement your fasting routine. Following we are discussing about 7 day intermittent fasting plan:

Day 1

12 PM (Lunch): Quinoa Salad with Chickpeas
3 PM (Snack): Greek Yogurt with Honey and Mixed Berries
6 PM (Dinner): Grilled Chicken Breast with Steamed Broccoli and Sweet Potato
7:30 PM (Snack): A Small Handful of Nuts

Recipes

• To prepare the quinoa salad, rinse 1 cup of quinoa under cold water and combine it with 2 cups of water in a saucepan. Bring it to a boil, reduce the heat, cover, and simmer for about 15 minutes until the water is absorbed. Once cooked, fluff the quinoa and let it cool. In a large bowl, combine the cooled quinoa with 1 cup of rinsed and drained canned chickpeas, 1 diced cucumber, and 1 cup of halved cherry tomatoes. Add 1/4 cup of chopped fresh parsley. Whisk together the juice of 1 lemon and 2 tablespoons of olive oil, then pour it over the salad, seasoning with salt and pepper to taste.
• For the Greek yogurt snack, place 1 cup of Greek yogurt in a bowl, drizzle with 1 tablespoon of honey, and top with 1/2 cup of mixed berries.
• For dinner, season 1 chicken breast with olive oil, salt, and pepper. Grill it for about 6-7 minutes on each side until fully cooked. Steam 1 cup of broccoli and bake or microwave a medium sweet potato until tender. Serve everything together for a satisfying meal.
• End your day with a small handful of mixed nuts.

Day 2

12 PM (Lunch): Avocado Toast with Poached Eggs
3 PM (Snack): Baby Carrots and Hummus
6 PM (Dinner): Stir-Fried Tofu with Mixed Vegetables and Brown Rice
7:30 PM (Snack): Sliced Apple with Almond Butter

Recipes

• For lunch, toast 2 slices of whole grain bread. Mash 1 ripe avocado and mix it with salt, pepper, and a squeeze of lemon juice. Spread the avocado on the toasted bread. Poach 2 eggs in simmering water for about 3-4 minutes until the whites are set but the yolks remain runny. Place the poached eggs on top of the avocado toast.
• For your afternoon snack, enjoy 1 cup of baby carrots with 1/4 cup of hummus for dipping.
• For dinner, cut a block of firm tofu into cubes and sauté in 1 tablespoon of sesame oil until golden brown. Add 2 cups of mixed vegetables such as bell peppers, broccoli, and carrots, stir-frying for about 5-7 minutes. Season with 2 tablespoons of soy sauce and serve over 1 cup of cooked brown rice.
• For your evening snack, slice an apple and dip it in 2 tablespoons of almond butter.

Day 3

12 PM (Lunch): Lentil Soup with a Side Salad
3 PM (Snack): Rice Cakes with Cottage Cheese and Cherry Tomatoes
6 PM (Dinner): Baked Salmon with Asparagus and Quinoa
7:30 PM (Snack): Dark Chocolate Square

Recipes

• To make the lentil soup, start by sautéing 1 chopped onion, 2 chopped carrots, and 2 chopped celery stalks in a large pot until soft. Add 2 cloves of minced garlic and 1 teaspoon of cumin, cooking for another minute. Stir in 1 cup of rinsed lentils and 4 cups of vegetable broth, bringing it to a boil before reducing the heat and simmering for about 30 minutes. For the side salad, mix together 2 cups of mixed greens with a light vinaigrette.
• For your snack, spread 1/2 cup of cottage cheese on 2 rice cakes and top with halved cherry tomatoes.
• For dinner, preheat your oven to 400°F. Place 1 salmon fillet on a baking sheet with 1 cup of trimmed asparagus, drizzle with olive oil, and season with salt and pepper. Bake for 12-15 minutes until cooked through. Serve with 1 cup of cooked quinoa.
• Enjoy a square of dark chocolate (70% cocoa or higher) as a satisfying end-of-day treat.

Day 4

12 PM (Lunch): Turkey and Avocado Wrap
3 PM (Snack): Smoothie with Spinach, Banana, and Almond Milk
6 PM (Dinner): Beef Stir-Fry with Bell Peppers and Brown Rice
7:30 PM (Snack): Mixed Nuts

Recipes

• For lunch, take a whole grain tortilla and layer it with 4 slices of turkey breast, 1/2 sliced avocado, lettuce, and tomato. Roll it tightly and slice in half.
• For your afternoon snack, blend together 1 cup of spinach, 1 banana, and 1 cup of almond milk until smooth for a refreshing smoothie.
• For dinner, heat 1 tablespoon of sesame oil in a pan, add 8 ounces of sliced beef, and cook until browned. Add 2 cups of sliced bell peppers and stir-fry for about 5-7 minutes. Stir in 2 tablespoons of soy sauce and serve over 1 cup of cooked brown rice.
• End your day with a small handful of mixed nuts for a nutritious snack.

Day 5

12 PM (Lunch): Chickpea Salad with Cucumber and Feta
3 PM (Snack): Celery Sticks with Peanut Butter
6 PM (Dinner): Grilled Shrimp Tacos with Cabbage Slaw
7:30 PM (Snack): Greek Yogurt with Cinnamon

Recipes

• For your lunch, mix together 1 can of drained and rinsed chickpeas, 1 diced cucumber, 1/2 diced red onion, and 1/4 cup of crumbled feta cheese in a bowl. Dress with the juice of 1 lemon and drizzle with olive oil, seasoning with salt and pepper.
• For your snack, spread 2 tablespoons of peanut butter on celery sticks.
• For dinner, toss 1 pound of peeled and deveined shrimp with 2 tablespoons of olive oil and 1 teaspoon of chili powder. Grill the shrimp for about 2-3 minutes on each side. Serve in corn tortillas topped with cabbage slaw made from shredded cabbage, lime juice, and cilantro.
• As an evening snack, enjoy 1 cup of Greek yogurt sprinkled with cinnamon for added flavor.

Day 6

12 PM (Lunch): Spinach and Feta Omelet
3 PM (Snack): Sliced Bell Peppers with Guacamole
6 PM (Dinner): Baked Chicken Thighs with Roasted Brussels Sprouts and Quinoa
7:30 PM (Snack): Mixed Berries

Recipes

• To prepare the spinach and feta omelet, whisk together 3 eggs, season with salt and pepper, and pour into a heated non-stick skillet. As the eggs begin to set, add 1 cup of fresh spinach and 1/4 cup of crumbled feta cheese to one side. Cook until the eggs are fully set, then fold the omelet in half.
• For your afternoon snack, slice 1 bell pepper and serve with 1/2 cup of guacamole for dipping.
• For dinner, preheat the oven to 400°F. Place 4 chicken thighs on a baking sheet, season with olive oil, salt, pepper, and garlic powder, and roast for about 35-40 minutes. Toss 2 cups of halved Brussels sprouts with olive oil and seasonings, roasting them alongside the chicken until tender. Serve with 1 cup of cooked quinoa.
• For a refreshing snack, enjoy 1 cup of mixed berries.

Day 7

12 PM (Lunch): Quinoa and Black Bean Bowl
3 PM (Snack): Cottage Cheese with Pineapple
6 PM (Dinner): Zucchini Noodles with Marinara Sauce and Turkey Meatballs
7:30 PM (Snack): Dark Chocolate-Covered Almonds

Recipes For Intermittent Fasting

• For lunch, combine 1 cup of cooked quinoa with 1 can of drained and rinsed black beans, 1 diced avocado, and 1/2 cup of corn. Squeeze lime juice over the mixture and sprinkle with cilantro, salt, and pepper for flavor.
• For your snack, enjoy 1 cup of cottage cheese topped with 1/2 cup of pineapple chunks.
• For dinner, spiralize 2 zucchinis to create noodles. In a bowl, mix 1 pound of ground turkey with 1 egg, 1/4 cup of breadcrumbs, and seasonings, forming into meatballs. Bake the meatballs at 400°F for 20-25 minutes until cooked through. In a saucepan, heat 1 jar of marinara sauce, then add the cooked meatballs and zucchini noodles, cooking until warmed through.
• For your evening snack, enjoy 1/4 cup of dark chocolate-covered almonds to finish the week on a sweet note.

NOTE:

This blog provides general guidelines for a healthier lifestyle and weight loss, aimed at making things easier for you. However, for personalized advice regarding health issues or specific dietary needs, please consult your doctor or a registered dietitian. Your health is important, and professional guidance is always recommended!

Reviewed by DT Noor Ateeq

A medical-certified dietitian with a passion for holistic health, Noor brings years of expertise in nutrition and wellness and also for weight loss. Her insightful approach empowers individuals to make informed dietary choices that enhance their overall well-being.

Medically Reviewed by DT Azwa Nadeem

Also a medical-certified dietitian, Azwa has a keen eye for detail and a deep understanding of nutritional science. She is committed to helping people achieve their health goals and weight loss goals through innovative strategies and an encouraging demeanor.

Both Noor Ateeq and Azwa Nadeem have provided invaluable insights, ensuring this blog offers practical and for their clients weight loss journey.