The 1-Week Intermittent Fasting Meal Plan

Check out this intermittent meal plan example!

Intermittent fasting is something that so many people have heard about, but perhaps may not totally understand what it is or how to implement it. Essentially, intermittent fasting is a conscious decision to only eat during certain periods of the day. It’s not technically a diet because it doesn’t limit what you can eat. However, you do have to be mindful of the types of foods you choose. These meals will have to get you through the rest of the day. Whether you’ve been intermittent fasting for years or just interested in what it looks like, check out this intermittent fasting meal plan.

Before we begin the intermittent fasting meal plan, it’s important to understand that intermittent fasting is different than just regular fasting. While there are a variety of ways that people approach this, usually people follow a 16/8 strategy which involves eating 8 hours a day and fasting for the other 16 hours. However, there are numerous strategies that people may follow. The point is to have a period of time in which a person is not consuming calories and then when they do eat, they avoid processed food and focus on whole food recipes.

Many people choose to skip breakfast or dinner, but the method doesn’t necessarily require that you skip meals. You should also recognize that the specific caloric intake may vary based on your body’s needs to lose weight. Generally, you should focus on eating meals that include fish, lean meats, whole grains, and plenty of veggies. The idea here is that you’ll eat a couple of larger meals, but your caloric intake will actually be lower because you will only be consuming foods within a certain timeframe.

Day 1

Breakfast: Spinach Parmesan Baked Eggs 

Lunch: Oven-Crisp Fish Tacos

Dinner: Turkey Burrito Skillet 

Snack: Dark Chocolate (suggested two squares)

Day 2

Breakfast: Hummus Breakfast Bowl 

Lunch: Baked Lemon Salmon and Asparagus Foil Pack 

Dinner: Chicken and Broccoli Stir Fry

Snack: Boiled egg

Day 3

Breakfast: 4-Ingredient Protein Pancakes 

Lunch: Wild Cod with Moroccan Couscous 

Dinner: Honey Garlic Shrimp Stir Fry 

Snack: Almonds (suggested 12-14)

Day 4

Breakfast: Ham and Egg Breakfast Cups 

Lunch: Sweet Potato and Turkey Skillet 

Dinner: Savory Lemon White Fish Fillets 

Snack: Two stalks of celery with peanut butter

Day 5

Breakfast: No-Bake Oatmeal Raisin Energy Bites 

Lunch: Cucumber Quinoa Salad with Ground Turkey, Olives, Feta 

Dinner: Skinny Salmon, Kale, and Cashew Bowl 

Snack: 1 cup fresh strawberries

Day 6

Breakfast: Creamy Green Smoothie with a Hint of Mint 

Lunch: Baked Chicken and Vegetable Spring Rolls 

Dinner: Skinny Turkey Meatloaf 

Snack: Avocado and tomatoes

Day 7

Breakfast: Sweet Potato Breakfast Hash

Lunch: Spicy Black Bean and Shrimp Salad 

Dinner: Turkey Sausage with Pepper and Onions 

Snack: Two cups of chopped celery and carrots

Ready to try an intermittent fasting meal plan for yourself? Keep in mind, the specifics for your diet will vary based on how many calories you should be taking in for weight loss. You’ll need to calculate your required calorie intake in order for a meal plan to be most effective.

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The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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  1. I’m confused. I thought with intermittent fasting you skip breakfast or dinner, but you have 3 meals listed for each day. Are you eating all 3 meals in the 8 hour window?

    1. Hi Jessica,

      It’s truly up to you, the individual. We designed the 1-week Intermittent Fasting Plan to be extremely modifiable. When it comes to intermittent fasting, it’s all about limiting the amount of calories you’re eating within that 8 hour window. You can eat 3 smaller meals, or 2 larger meals if you prefer. All that you would do with this plan is adjust the number of servings you’d eat for each meal to fit your unique caloric needs.

  2. I want to cancel my subscription. I just subscribed but I do not like the plan. I never received anything in my e-mail and this is not what I thought it would have more guidance and does not

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