Intermittent Fasting Program – 7 days


Welcome to your Intermittent fasting meal plan!

Intermittent Fasting Program 16:8 – 7 days
For this plan, you will eat each day in a time-restricted window of 8 hours per day. Only black tea, black coffee, water and herbal tea outside of the eating window you choose. For example, if you have your first meal at 9 am, have the last meal at 5 pm. Other options are 10.00am-6.00pm, 11.00am- 7.00pm and so on.


A balanced meal plan for individuals with a restricted eating window using a 16:8 fasting schedule.

This 7 day intermittent fasting meal plan provides balanced nutrition without frequent meals and snacks. Calories are distributed between three meals per day, which are intended to be consumed within a restricted eating window of 8 hours.

This is a great start to test time restricted eating if you haven’t tried it before or to add to your recipe list if you are already a regular intermittent faster.

you can also reduce to 2 meals per day in the eating window, once your body has adapted to the eating window,


This meal plan was created with four key considerations:

Energy Needs

Intermittent fasting without caloric restriction can enhance health and cellular resistance to disease. This energy-dense meal plan helps you reach your calorie requirements within the eating window. It balances a day’s nutrition across three meals.  These meals contain balanced macronutrients. Carbohydrate sources are paired with healthy fats and protein to create a steady release of energy throughout the day.


The plan includes good sources of  complete proteins which are highly digestible and provide an adequate amount of amino acids. Protein is distributed between every meal to help with building muscle strength.

Low Glycemic Foods

Eating the proper amount and type of carbohydrate is important during a shorter eating window to help balance insulin levels.

Bone Building Nutrients

Fasting has shown to affect parathyroid hormone (PTH) secretion which is beneficial in improving bone health. As PTH is affected by calcium and phosphorus, this meal plan incorporates calcium-rich foods and ensures you get good sources of phosphurus found naturally in both animal and vegetable products. Aim to avoid cola beverages, fast food, and pre-made frozen processed foods as they have phosphate additives which may interfere with calcium metabolism.

Happy cooking,
To your abundant health,
Melissa xx

23 Page eBook supplied in PDF file format.