Health

16:8 Fasting Meal Plan Sample

Are you interested in trying the 16:8 diet? Below is a 7-day meal plan that has everything you need to get started. Each day consists of lunch and dinner with snacking between meals. The 16:8 diet is a popular version of intermittent fasting. It involves consuming your meals during an 8-hour eating window while fasting or abstaining from food for the remaining 16 hours a day. source: fitwirr

Monday

  • Meal #1: Avocado chicken salad
  • Snack #2: Handful of mixed nuts with apricot slices
  • Meal #3: Macadamia basil pesto pasta
  • Snack #4: Glass of red wine and cheese

Tuesday

  • Meal #1: Vegan chickpea salad
  • Snack #2: Apple slices with peanut butter
  • Meal #3: Teriyaki chicken and cauliflower rice
  • Snack #4: Mixed berries with coconut cream

Wednesday

  • Meal #1: Tuna avocado salad on a whole wheat wrap
  • Snack #2: Greek yogurt
  • Meal #3: Asian fried noodles
  • Snack #4: Two chocolate chip cookies and a glass of milk

Thursday

  • Meal #1: Broccoli tofu salad with quinoa
  • Snack #2: Piece of dark chocolate and bowl of mixed berries
  • Meal #3: Seared salmon with brown rice and parmesan-kale salad
  • Snack #4: Baked apple with cinnamon

Friday

  • Meal #1: Turkey chili with cornbread
  • Snack #2: Organic edamame and almond slices
  • Meal #3: Grilled shrimp served with corn and black bean salsa
  • Snack #4: Fruit salad with walnuts

Saturday

  • Meal #1: Grilled salmon with brown rice and mixed greens
  • Snack #2: Greek yogurt topped with raspberries
  • Meal #3: Mexican tempeh quinoa salad
  • Snack # 4: Watermelon slices sprinkled with sea salt

Sunday

  • Meal #1: Sprouts, chicken, and quinoa Buddha bowl
  • Snack #2: Hummus and pita with raw veggie sticks
  • Meal #3: Hearty chicken tortilla soup with garlic bread
  • Snack #4: Banana slices dipped in dark chocolate

Sample 16:8 Fasting Schedule

7:00 am Wake up
7:30 am Lemon water
7:45 am Skip your morning meal
12:00 pm Lunch
3:00 pm Snack
6:00 pm Dinner
7:30 pm Snack
8:00 pm Begin fast for 16 hours

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