Intermittent Fasting Menu: Foods To Include And Avoid

Intermittent fasting is the eating pattern that restricts food intake for specific periods. 

There are milder and more severe intermittent fasting strategies. 

Overall, researchers say the intermittent fasting eating pattern can:

• Aid weight loss
• Improve metabolism
• Help build lean body mass
• Promote other metabolic markers, such as blood sugar levels, cholesterol, and blood pressure (1).

Nonetheless, consult a healthcare provider before starting any fasting regime.

Besides, some individuals may overeat during eating windows to compensate for fasting. This imbalance and calorie surplus can cause undesired effects, including weight gain.

Therefore, you’ll learn how to do it correctly in this review about intermittent fasting menus, including and avoiding foods. Plus, you’ll find detailed meal plans to benefit your intermittent fasting journey. 

What Is A Healthy Intermittent Fasting Menu?

A healthy intermittent fasting menu entails a list of meals a person can eat during the eating period. Depending on your chosen regime, there are different options, starting from a 16/8 intermittent fasting 7 day meal plan (the most popular one) to much more challenging plans where the fasting time is much longer.

Keep reading this review to discover a healthy fasting menu. 

What Food Should I Eat When Intermittent Fasting?

Before analyzing the beginner intermittent fasting meal plan example, let’s discuss the foods crucial for sustaining this IF journey without any adverse consequences.

Some eat too many calories despite fasting and ultimately don’t see the results they want.

Many people use intermittent fasting to shed weight. Still, no matter how fast you fast, if your eating windows consist of mostly ultra-processed, fatty, sugary foods, this might interfere with your general goals.

So, what foods should be on your list? 

1. Fruits: bananas, berries, oranges, apples,  peaches, pears, etc
2. Veggies: broccoli, cucumbers, Brussels sprouts, cauliflower, leafy greens, etc
3. Whole grains: rice, barley, buckwheat, quinoa, oats, etc
4. Healthy fats: olive oil and other plant-derived oils, avocados, seeds and nuts, and fatty fish
5. Protein sources: eggs, legumes, lean meat, seeds, poultry, nuts, fish, tofu, etc

One thing to note is that fruits are an excellent source of fiber, so swapping your purchased pastry and chocolates with fresh fruits can be a good idea that still satisfies your sweet tooth. 

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What To Avoid During Intermittent Fasting?

You already nailed the short list of foods to include on your fasting journey, but what about foods to avoid while intermittent fasting? You’ve probably already heard of them, and not once, but revision is key to progress.

Hence, check out another short list of foods to minimize or avoid during IF and generally.

1. Sugary beverages, such as soda, sweetened coffee, tea, or other sugary drinks
2. Fruit juices, especially those with added sugar
3. Chips and fast food
4. Candies, cookies
5. Sugary cereals
6. Alcohol

It might be challenging to eliminate them from your eating routine. Yet, there is no need to do it unless your doctor tells you. Most importantly, you should keep a balance where you prioritize healthy foods over the less healthy ones.

Drinking soda occasionally won’t make a big difference but it can improve your mood to have it as a treat.

Experts have linked stress to weight gain (2). The more food and drink restrictions there are, the more stress your body feels, and food cravings will continue.

In this case, a person should decrease these foods gradually and in small amounts. 

The process is individual for everyone, so asking a dietitian to guide you through this process would make it easier.

 Read more: Intermittent Fasting Diet Plan 16:8 – The Best Schedule, Foods To Avoid & Weight Loss Expectations

Which Meal Is Best To Skip For Intermittent Fasting?

It’s hard to answer this question because everyone is different. 

Many people mull over two options: either skip breakfast or dinner. 

One study found that skipping meals, especially dinner, reduces daily energy intake. 

However, skipping breakfast can negatively impact your health due to reduced diet quality (3).

But does it mean that all intermittent fasters should start skipping dinner? It depends. 

A person should choose a meal schedule based on their lifestyle and preferences. 

Someone who lives far from work and has to take a subway to the office might prefer skipping breakfast if they wake up early and have little hunger and time for a satisfying breakfast.

On the other side of the situation are remote workers or those who don’t have to wake up so early and rush to work. They have more time in the morning for warm-up exercises and get hungry enough to get a nice, nutritious meal.

So, it’s all flexible. 

So, what conclusion can you make from this: it’s essential to choose the intermittent fasting regime that will suit your daily routine without causing stress. 

If skipping breakfast fits you better, choose this option; if you prefer skipping dinner, it’s your choice. As long as it feels comfortable, you can keep with it. 

Just make sure you talk to your healthcare provider, especially if you have any medical conditions or take medications that might be affected by fasting.

What Is The Best First Meal When Intermittent Fasting?

Your first meal during intermittent fasting should be balanced and rich in protein. 

Especially when it comes to an intermittent fasting muscle gain meal plan, a person needs to focus on protein because it helps maintain muscle mass and burn a few more calories.

Moreover, protein keeps you satiated for longer, which helps prevent any future overeating (5).

Meal samples, including protein-rich options, appear in the following segment.

What Is An Example Of A Healthy Intermittent Fasting Menu?

Intermittent fasting meal ideas are prolific and people-friendly. 

You don’t have to buy fancy products to make up a healthy meal for your intermittent fasting regime.

You can use this menu as inspiration for a 7-day meal plan for intermittent fasting, or for more extended periods. 

Remember to swap ingredients depending on your preferences and ideas. 

Feel free to use your imagination.

This intermittent fasting menu includes 8 meals suitable for breakfast, lunch, or dinner. Moreover, you’ll explore easy dessert ideas to treat yourself to something sweet and nutritious.

Meal 1: Cucumber-Chicken Green Goddess Wrap

Ingredients: 

• 6 thin slices of cucumber
• ¼ mashed medium avocado
• ⅛ teaspoon salt
• ⅛ teaspoon ground pepper
• 1 teaspoon lemon juice or rice vinegar
• 2 tablespoons shredded carrot
• 1 (8 inch) whole-wheat tortilla
• ¼ cup shredded cooked chicken
• 1 ounce cream cheese at room temperature
• 2 tablespoons chopped fresh herbs such as parsley, dill, and/or basil
• ½ cup mixed salad greens

How to prepare: 

1. Stir cream cheese, avocado, lemon juice, salt, and pepper in a small bowl.
2. Add herbs and stir until well blended.
3. Spread the mixture evenly on the tortilla.
4. Top with chicken, cucumber, carrot, and greens, then roll up like a burrito.

Nutritional value per serving (recipe makes 1 serving): 

• Calories (353)
• Fats (19g)
• Fiber (6g)
• Protein (18g)
• Carbs (28g) (6)

Meal 2: Green Veggie Bowl With Chicken & Lemon-Tahini Dressing

Ingredients: 

• ¼ cup tahini
• ¼ cup lemon juice
• 1 small broccoli crown
• ¼ cup chopped fresh cilantro
• 4 (4 ounces) trimmed chicken cutlets
• 2 cups cooked brown rice
• 4 cups thinly sliced kale
• ½ teaspoon kosher salt, divided
• 1 cup green beans
• 2 tablespoons extra-virgin olive oil, divided
• ¼ teaspoon ground cumin
• ¼ teaspoon ground pepper
• ½ large red onion, sliced
• ¼ cup cold water plus 2 tablespoons, divided
• ½ teaspoon minced garlic plus 2 sliced garlic cloves, divided

How to prepare: 

1. Whisk tahini and 1/4 cup water in a small bowl until smooth. 
2. Add minced garlic, lemon juice, cumin, and 1/4 teaspoon salt and whisk. Set aside.
3. Trim green beans and cut them in half. Break broccoli into florets and measure 1 cup, leaving the rest for the meal.
4. Season chicken with salt and pepper.
5. Heat 1 tablespoon oil in a large skillet over medium heat. Add the chicken and cook 3-5 minutes per side. Transfer to a clean cutting board and tent with foil to keep warm.
6. Wipe out the pan and add the remaining 1 tablespoon oil.
7. Cook the onion, stirring occasionally, for 2 minutes. Add sliced garlic and cook for 30 seconds, then add the broccoli and green beans. Cook the mixture, stirring occasionally, for 2 minutes.
8. Then stir in kale and add the remaining 2 tablespoons water—cover and steam for 2-3 minutes. Then, slice the chicken.
9. Divide rice and vegetables into 4 bowls and top with the chicken. Drizzle with the dressing and sprinkle with cilantro.

Nutritional value per serving (recipe makes 4 servings): 

• Calories (452)
• Fats (18g)
• Protein (35g)
• Fiber (5g)
• Carbs (42g) (7).

Meal 3: Citrus Lime Tofu Salad

Ingredients: 

• 2 cups mixed greens
• 1 cup roasted vegetables
• 2 tablespoons Citrus-Lime Vinaigrette
• 1 tablespoon pumpkin seeds
• 1 cup roasted tofu

How to prepare: 

1. Arrange greens, tofu, veggies, and pumpkin seeds in a bowl.
2. Drizzle vinaigrette over the salad just before serving.

Nutritional value (recipe makes 1 serving): 

• Calories (390)
• Fats (27g)
• Protein (25g)
• Fiber (7g)
• Carbs (20g) (8).

Meal 4: Veggie & Hummus Sandwich

Ingredients: 

• 2 slices whole-grain bread
• ¼ avocado, mashed
• ¼ medium red bell pepper, sliced
• 3 tablespoons hummus
• ¼ cup shredded carrot
• ½ cup mixed salad greens
• ¼ cup sliced cucumber

How to prepare: 

1. Spread 1 slice of bread with 3 tablespoons of hummus and the other with 1/4 avocado.
2. Fill the sandwich with greens, bell pepper, cucumber, and carrots.
3. Slice in half and serve.

Nutritional value per 1 sandwich: 

• Calories (325)
• Fats (14g)
• Protein (13g)
• Fiber (12g)
• Carbs (40g) (9).

Meal 5: Marry Me Chickpea Soup with Kale

Ingredients: 

• ½ cup chopped drained tomatoes in oil with herbs, plus 1 tablespoon oil from the jar, divided 
• 2 (15-ounce) cans of no-salt-added rinsed chickpeas
• 1 small bunch of Tuscan kale, stemmed and roughly chopped (about 3½ packed cups)
• 2 tablespoons chopped fresh basil, plus small leaves for garnish
• 2 ounces cream cheese (¼ cup), cubed and softened
• 2 tablespoons unsalted tomato paste
• 1 large shallot, chopped (about ½ cup)
• ½ cup grated Parmesan cheese
• 6 cups unsalted vegetable broth
• 1 tablespoon unsalted butter
• ⅓ cup heavy cream
• 4 cloves garlic, minced
• ½ teaspoon salt

How to prepare: 

1. Heat 1 tablespoon of sun-dried tomato oil and 1 tablespoon of butter in a large oven over medium heat until melted.
2. Toss chopped shallot; cook for 2-3 minutes, stirring occasionally.
3. Add ½ cup sun-dried tomatoes, 2 tablespoons tomato paste, and the minced garlic; cook for 2 minutes until the tomatoes get slightly broken down and deep red.
4. Stir in rinsed chickpeas, chopped kale, ½ teaspoon salt, and 6 cups broth.
5. Bring to a boil over medium heat; cook, uncovered for 20 minutes, stirring occasionally, until the kale is tender and the mixture shrinks a bit.
6. Remove from heat. Add 6 tablespoons Parmesan, cubed cream cheese, and ⅓ cup cream; stir until melted and combined, about 1 minute. Stir in 2 tablespoons basil.
7. Divide among 4 bowls; top with the remaining 2 tablespoons Parmesan. Garnish with basil leaves.

Nutritional value per 2 cups: 

• Calories (524)
• Fats (12g)
• Protein (21g)
• Fiber (12g)
• Carbs (55g) (10).

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Meal 6: Easy Chicken & Broccoli Soup

Ingredients: 

• 3 tablespoons unsalted butter
• 4 cloves garlic, finely chopped
• 3 chopped medium carrots
• 3 cups shredded cooked chicken breast
• 1 ¼ cups thinly sliced leek, white and light green parts only
• 2 medium celery stalks, chopped
• 4 cups unsalted chicken broth
• 3 tablespoons all-purpose flour
• ½ cup dry white wine (if desired)
• 3 cups broccoli florets (about 8 ounces)
• 1 ½ cups whole milk
• ½ teaspoon ground pepper
• ¼ teaspoon salt
• 2 tablespoons lemon juice

How to prepare: 

1. Melt butter in a large pot over medium-high heat.
2. Toss the leek, celery, and carrots; cook and stir occasionally for 6-8 minutes until softened.
3. Reduce heat to medium, add garlic and flour, and cook about 1 minute, stirring constantly.
4. Add wine (if desired) and cook for 1 minute, stirring constantly, until almost entirely reduced. Slowly add broth, milk, pepper, and salt and simmer over medium-high heat.
5. Reduce heat to medium and add broccoli florets. Cook for about 8 minutes, stirring occasionally, until the broccoli is tender. 
6. Add chicken during the last 2 minutes of cooking.
7. Remove from heat and stir in lemon juice. Serve immediately.

Nutritional value per serving (2 cups): 

• Calories (433)
• Fats (16g)
• Protein (44g)
• Fiber (4g)
• Carbs (24g) (11).

Meal 7: Spinach, Peanut Butter & Banana Smoothie

Ingredients: 

• 1 cup plain kefir
• 1 frozen banana
• 1 cup spinach
• 1 tablespoon peanut butter
• 1 tablespoon honey (Optional)

How to prepare: 

1. Add kefir, spinach, peanut butter, banana, and honey to a blender.
2. Blend until smooth.

Nutritional value (1 1/2 cups): 

• Calories (324)
• Fats (11g)
• Protein (16g)
• Fiber (5g)
• Carbs (45g) (12).

Meal #8 3-Ingredient Chocolate & Almond Butter Dates

Ingredients: 

• 10 pitted Medjool dates
• 3 ounces dark chocolate (60-70%), chopped
• 10 teaspoons almond butter
• Pinch of flaky sea salt (optional)

How to prepare: 

1. Fill each date with 1 teaspoon of almond butter.
2. Place chocolate in a microwave-safe bowl; microwave it for 1 minute.
3. Stir, then continue microwaving chocolate on medium in 20-second intervals. It will melt and stop to stir after each interval.
4. Line a plate with parchment paper. With a fork, hold 1 date over the melted chocolate and use a spoon to lightly coat it, letting excess chocolate drip back into the bowl.
5. Place the coated date on the prepared plate.
6. Repeat with the rest of the dates. Sprinkle evenly with salt, if desired.
7. Refrigerate until just set, about 10 minutes.

Nutritional value per 2 dates: 

• Calories (276)
• Fats (11g)
• Protein (4g)
• Fiber (5g)
• Carbs (47g) (13).

Read more: Keto Intermittent Fasting Meal Plan: What Is It? How To Do It & More

How Much Weight Can You Lose In A Month With Intermittent Fasting?

According to a review of 27 trial studies, participants lost around 0.8-13% of baseline weight during different periods. They appeared to have no serious adverse effects (14). The duration of the studies was 2-26 weeks. 

Another study highlights that participants who tried intermittent fasting lost an average of 3% of their body weight after 8 weeks (15).

Regarding monthly weight loss results, it’s hard to state how much you will lose. The weight you lose will depend on many factors, including your food choices and lifestyle. 

No matter your weight loss strategy, a safe and sustainable rate to aim for is 1-2 pounds of weight loss per week.

Frequently Asked Questions

• What is the best intermittent fasting rule?

The most popular intermittent fasting regime is the 16:8 method, where you fast for 16 hours daily, leaving the rest 8 hours for eating. 

For most people, this is the most flexible and most manageable to fit into their lifestyle. You can start with a shorter fasting period, 12-14 hours, and work up to 16. 

• Can I lose 30 lbs in 2 months with intermittent fasting?

It isn’t impossible, but losing 30 pounds in 2 months is fast. A safe and sustainable rate of weight loss to aim for is 1-2 pounds per week, which would be around 8-16 pounds over 8 weeks. Going slowly is healthier, and you’ll be more likely to keep the weight off once you reach your goal.

• Does sleeping count as fasting?

Yes, sleeping counts as fasting because you’re not eating during that time. 

You can still get the fasting benefits even though most of your fasting period occurs during sleep.

• What is a good breakfast for intermittent fasting?

A good breakfast for intermittent fasting is balanced and includes lots of protein and fiber. You’ll want a lean protein source, a whole grain, and fruit or vegetables. 

Oatmeal with nut butter and fruit is a good example, as is eggs with whole wheat toast and avocado. 

The Bottom Line

You’ve learned about an intermittent fasting menu: foods to include and avoid. 

Plus, you unveiled 8 easy and more challenging recipes to include in your intermittent fasting routine. Make sure you consult your healthcare provider before beginning any fasting regime. They will assess whether it’s safe for you and guide you.