Intermittent Fasting Meal Plan | How To Create Your Eating Routine

Intermittent fasting doesn't have to be complicated! This post will guide you on creating a simple Intermittent Fasting Meal Plan, along with lots of recipe suggestions!

Because Intermittent fasting works for me, I've researched and blogged about it A LOT. You may have already read my post about Intermittent Fasting For Weight Loss, and the IF basics (What Is Intermittent Fasting And Can It Help You Lose Weight?).

What Can I Eat On An Intermittent Fasting Meal Plan?

The truth is, anything (within reason)! When it comes to an intermittent fasting meal plan, it's not necessarily about the type of food you're eating but the timing.

But you know me, I always suggest pairing IF with nutritious and well-balanced meals. I mean at the end of the day, if you eat 3 Big Macs during your eating window then you most likely won't reap the benefits.

What Does An Intermittent Fasting Schedule Look Like?

Aren't exactly sure how to plan your meals when fasting? Don't you worry, I got you! My intermittent fasting schedule doesn't look all that different from my natural routine.

Generally, my eating window is from 11:30 am to 4 pm each day. This is about 5 hours of eating time each day. And that leaves the rest of the day (19 hours) for fasting.

This schedule works best for me because, as I said, it feels close to my normal day. You might find it more challenging if you're used to eating dinner very late. There are other ways to make IF work for you and your routine, which you can read more about here.

Overall, this setup leaves me feeling full when I’m eating, which I appreciate, and I don’t obsess about food for the rest of the day. This is a welcomed change after a long history of yoyo dieting and Weight Loss Mistakes.

ALSO: I like to stick to my routine but it's not completely set in stone. There's room for some flexibility if I have to eat earlier or later in the day. Just adjust accordingly.

Morning

Here's what my busy morning looks like! It's still fasting time for me but I make sure to drink lots of water and some coffee.

My goal is to drink 160ish oz of water a day and it's better when I reach this goal earlier in the day (fewer trips to the bathroom at night!).

6:45 am: 24 ounces of water

8 - 9 am: Gym + 24-48 ounces of water

10 - 11:30 am: 1-2 cups of my freshly brewed clean coffee with half and half. And more water!

Meal 1

11:30 am: I've made it! Now it's time for my combination of breakfast and lunch.

I’ve really been enjoying Ezekiel cinnamon raisin muffins with some Vital Farms organic butter. I add ½ tablespoon of butter after the muffin is toasted and it’s so good. Each muffin is about 80 calories.

Then I move on to something more savory. My current favorite is this Frozen Burrito recipe.

Remember: You can eat what you choose during this window.

Each burrito contains...

• 13g protein
• 5g of fiber
• 350 calories

By this time, I'm solidly hungry, so it helps that they are made ahead and ready to go!

If you have a high hangry response, like yours truly, it's important that you plan ahead to make things easier on your body and mind. This shines some light on the importance of Meal prep.

Learn more about planning your meals for the week and get 30+ Easy and Delicious Meal Prep Ideas.

Snacktime

3 pm: Time for my LARGE snack!

I either whip up a fresh batch of my Lemon Blueberry High Protein Pancakes or grab a few out of the fridge that I prepared previously in the week (it's a meal prep recipe!).

I top these babies with some yogurt, honey, fresh blueberries, and some lemon zest for garnish. GAH, it's SO good!

As I eat 3 pancakes, it comes to...

• 44.4g Protein
• 6.9g Fiber
• 46.5g Carbs (which are not evil - Discover 8 Carbs You Should Be Eating To Lose Weight)
• 555 Calories

I'll also prepare a protein shake to help me reach my protein goal of 150g per day. While I have many options, this Chocolate Banana Peanut Butter Protein Shake is one of my all-time favorites. I add cleanish Chocolate + Sea Salt Protein Powder for a totally awesome tasting boost.

1 serving of this smoothie has...

• 39.7g protein
• 7.4g fiber
• 39.9g carbs
• 450 calories

Small Dinner

4 pm: For my final meal, I often enjoy another wrap. This Avocado, Turkey, and Hummus Wrap is quick, healthy, and delicious. It feels a little lighter than the one I had for breakfast but is still filling.

It contains:

• 24g of Protein
• 10g of Fiber
• 340 Calories

AND it includes 2 of the 8 Best Foods For Your Skin.

If I need more carbs, I’ll grab a few berries or whatever fruit we have that week.  Another great option for a small dinner is my Slow Cooker Chicken Burrito Bowls.

IMPORTANT: Read more about 21 Top Foods High in Fiber.

More Resources On Intermittent Fasting And Weight Loss

Losing (and maintaining) a healthy weight is my mission and I aim to bring you the best research out there, in an easy-to-understand format. Learn more:

• 9 Intermittent Fasting Mistakes Beginners Make (And How To Avoid Them!)
• What Is Intermittent Fasting? | Can It Help You Lose Weight?
• Do Vitamins Break A Fast?
• Does Intermittent Fasting Work For Weight Loss? Beginner’s Guide To Intermittent Fasting
• 11 Top Fat Loss Tips From Someone Who’s Lost Over 250 Pounds
• 30 Day Healthy
• If you liked this post and want to go more in-depth, check out my video on the topic!

This post contains affiliate links for products I use regularly and highly recommend.