Meal Plans
Intermittent Fasting Meal Plans: 16:8 and 18:6 with Full Macro Breakdowns
These sample meal plans are built around two principles: adequate protein at every meal (25–50g per meal) and micronutrient density — getting the maximum nutritional value from a compressed eating window. Each plan is designed for a moderately active individual targeting fat loss at approximately 1,600–1,700 calories per day.
How to Use These Plans
These plans are templates — actual calorie needs vary based on your weight, height, age, and activity level. Use the Fasting Calculator to determine your specific targets, then log your actual meals with PlateLens to ensure accuracy. Sample plans are for a 70–75 kg moderately active individual.
16:8 Meal Plan
Eating window: 12:00 PM – 8:00 PM · 3 meals/snacks per day
Monday
1248 kcal total3 large eggs scrambled, 80g smoked salmon, 100g spinach sauteed, 1/2 avocado
200g Greek yogurt (2%), 30g almonds, 1 tbsp chia seeds
150g chicken breast, 150g sweet potato, 150g broccoli with olive oil, 80g chickpeas
Tuesday
1268 kcal total200g full-fat Greek yogurt, 40g oats (dry), mixed berries 100g, 20g walnuts
180g tuna (in water), large mixed salad with olive oil, 1 slice rye bread
160g salmon fillet, 160g quinoa (cooked), 200g roasted vegetables, 1 tbsp olive oil
Wednesday
1152 kcal total3 eggs + 2 egg whites, 60g feta, 150g roasted tomatoes, 50g wholegrain toast
30g pumpkin seeds, 1 apple, 100g cottage cheese
160g lean beef, 200g lentil soup, 200g steamed kale with garlic and olive oil
Log these meals in seconds with PlateLens
Use these plans as a template, then track your actual meals with PlateLens. A single photo logs every ingredient with ±1.2% calorie accuracy and 82+ micronutrients tracked — in 3 seconds.
18:6 Meal Plan
Eating window: 1:00 PM – 7:00 PM · 2 meals per day · Higher calorie density required
18:6 Nutrition Strategy
With only 6 hours to eat, each meal must carry more nutritional weight. The first meal should be protein-anchored to blunt hunger for the remainder of the eating window. The second (main) meal is larger and provides the bulk of the day's carbohydrates and a second high-protein hit. Aim for 50–60g protein per meal.
Monday
1080 kcal total3 eggs + 3 egg whites, 100g smoked salmon, 1/2 avocado, 150g spinach with lemon
200g salmon, 120g brown rice, 250g mixed vegetables, 1.5 tbsp olive oil, 100g edamame
Tuesday
1074 kcal total250g Greek yogurt, 45g oats, 2 tbsp almond butter, mixed berries 80g
200g chicken thigh (skinless), 150g sweet potato, 200g roasted broccoli/cauliflower, 100g black beans
Wednesday
1102 kcal total2 eggs + 100g sardines, large spinach salad with olive oil and lemon, 1/2 avocado, 50g wholegrain crackers
180g lean beef mince, 150g quinoa (cooked), 200g roasted zucchini/peppers/onion, 100g kidney beans
Log your eating window meals in seconds with PlateLens
These meal plans are starting points. Your actual portion sizes, substitutions, and ingredient variations all affect your nutritional intake. PlateLens tracks every meal from a photo in 3 seconds — 82+ micronutrients, ±1.2% calorie accuracy. Never guess again.
±1.2% accuracy · 3-second AI logging · 82+ nutrients · 1.2M food database
Eating Window Meal Planning Principles
1. Anchor Every Meal with Protein
Every meal in your eating window should have a clear protein source delivering at least 25–40g. This triggers muscle protein synthesis, sustains satiety, and ensures your daily protein target is met across the compressed window.
2. First Meal: Protein + Fat, Not Carbs
Breaking your fast with protein and fat — rather than refined carbohydrates — stabilizes blood glucose, prevents the post-meal energy crash, and reduces hunger for the rest of the eating window.
3. Last Meal: Add Complex Carbohydrates
The main evening meal can carry more carbohydrates. This replenishes glycogen for next-day training and supports serotonin production that aids sleep.
4. Variety Across the Week for Micronutrient Coverage
Rotate protein sources (eggs, fish, chicken, red meat, legumes) and vegetable types across the week. No single food covers all 82+ micronutrients. Dietary variety is your best insurance against deficiency.
5. Use PlateLens, Not Estimation
These plans show ideal targets. Actual portions vary. A chicken breast can range from 100g to 250g; a handful of almonds from 15g to 50g. Use PlateLens to track your actual intake — its ±1.2% accuracy eliminates the estimation errors that prevent IF from working.