{"id":57406,"date":"2023-11-29T18:53:58","date_gmt":"2023-11-29T18:53:58","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=57406"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"beginner-intermittent-fasting-meal-plan","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/","title":{"rendered":"A Beginner Intermittent Fasting Meal Plan to Fit Your IF Journey"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/#How_Do_You_Start_Intermittent_Fasting_for_Beginners\" >How Do You Start Intermittent Fasting for Beginners?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/#What_Foods_Should_I_Eat_on_168_Intermittent_Fasting\" >What Foods Should I Eat on 16\/8 Intermittent Fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/#What_Should_My_First_Meal_Be_When_Intermittent_Fasting\" >What Should My First Meal Be When Intermittent Fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/#What_Should_I_Eat_During_7_Days_of_Intermittent_Fasting\" >What Should I Eat During 7 Days of Intermittent Fasting?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/#Day_1\" >Day 1<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/#During_the_Fasting_Window\" >During the Fasting Window:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/#During_the_Eating_Window\" >During the Eating Window:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/#Day_2\" >Day 2<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/#During_the_Fasting_Window-2\" >During the Fasting Window:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/#During_the_Eating_Window-2\" >During the Eating Window:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/#Day_3\" >Day 3<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/#During_the_Fasting_Window-3\" >During the Fasting Window:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/#During_the_Eating_Window-3\" >During the Eating Window:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/#Day_4\" >Day 4<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/#During_the_Fasting_Window-4\" >During the Fasting Window:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/#During_the_Eating_Window-4\" >During the Eating Window:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/#Day_5\" >Day 5<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/#During_the_Fasting_Window-5\" >During the Fasting Window<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/#During_the_Eating_Window-5\" >During the Eating Window<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/#Day_6\" >Day 6<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/#During_the_Fasting_Window-6\" >During the Fasting Window:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/#During_the_Eating_Window-6\" >During the Eating Window:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/#Day_7\" >Day 7<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/#During_the_Fasting_Window-7\" >During the Fasting Window:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/#During_the_Eating_Window-7\" >During the Eating Window:<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/#IF_Meal_Plans_for_Different_Needs\" >IF Meal Plans for Different Needs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/#Beginner_Intermittent_Fasting_Meal_Plan_for_Weight_Loss\" >Beginner Intermittent Fasting Meal Plan for Weight Loss<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/#One-Day_Meal_Plan_eat_within_8_hours\" >One-Day Meal Plan (eat within 8 hours)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/#Beginner_Intermittent_Fasting_Meal_Plan_for_Females\" >Beginner Intermittent Fasting Meal Plan for Females<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/#One-Day_Meal_Plan_eat_within_8_hours-2\" >One-Day Meal Plan (eat within 8 hours)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/#Beginner_Intermittent_Fasting_Meal_Plan_for_Males\" >Beginner Intermittent Fasting Meal Plan for Males<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/#One-Day_Meal_Plan_eat_within_8_hours-3\" >One-Day Meal Plan (eat within 8 hours)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/#Beginner_Intermittent_Fasting_Meal_Plan_for_Seniors\" >Beginner Intermittent Fasting Meal Plan for Seniors<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/#One-Day_Meal_Plan_eat_within_8_hours-4\" >One-Day Meal Plan (eat within 8 hours)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/#Advanced_Intermittent_Fasting_Meal_Plan_for_Muscle_Gain\" >Advanced Intermittent Fasting Meal Plan for Muscle Gain<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/#One-Day_Meal_Plan_eat_within_8_hours-5\" >One-Day Meal Plan (eat within 8 hours)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-37\" href=\"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/#Keto_Intermittent_Fasting_Meal_Plan_for_Weight_Loss\" >Keto Intermittent Fasting Meal Plan for Weight Loss<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-38\" href=\"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/#One-Day_Meal_Plan_eat_within_8_hours-6\" >One-Day Meal Plan (eat within 8 hours)<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-39\" href=\"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-40\" href=\"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/#Is_11_AM_to_7_PM_intermittent_fasting\" >Is 11 AM to 7 PM intermittent fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-41\" href=\"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/#Do_you_skip_breakfast_or_dinner_during_intermittent_fasting_168\" >Do you skip breakfast or dinner during intermittent fasting 16\/8?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-42\" href=\"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/#How_many_calories_should_you_eat_on_a_168_fast\" >How many calories should you eat on a 16\/8 fast?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-43\" href=\"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/#When_should_your_last_meal_be_when_intermittent_fasting\" >When should your last meal be when intermittent fasting?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-44\" href=\"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">There are many forms of fasting and each has its unique rhythm and benefits. Examples include the 16\/8 method, Eat-Stop-Eat, the 5:2 diet, and alternate-day fasting. With each one, you may experience varied effects on your health and well-being (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/intermittent-fasting-4-different-types-explained\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=beginner_intermittent_fasting_meal_plan&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=beginner_intermittent_fasting_meal_plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Knowing what to eat to support your goals can be overwhelming for beginners. You need to ensure you get enough nutrients while keeping your calorie intake within a set limit. Also, it&#8217;s crucial to consume foods that enhance your energy levels, rather than those that leave you feeling depleted.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, if you navigate this process correctly, you may reap the benefits of improved metabolism, reduced inflammation, and weight loss. You may even discover a new appreciation for food and its nourishing qualities.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To help you get started, we&#8217;ve created some sample meal plans for every stage of your intermittent fasting journey.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_You_Start_Intermittent_Fasting_for_Beginners\"><\/span><b>How Do You Start Intermittent Fasting for Beginners?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To start intermittent fasting, you need to decide on the fasting method that best suits your lifestyle and goals. Then, you should ease into it gradually and listen to your body&#8217;s signals as you go along.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For beginners, we recommend starting with the 16\/8 method, which involves fasting for 16 hours and eating within an eight-hour window each day. This method is easy to follow as it aligns with our natural circadian rhythm and allows for flexibility in meal timing (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5064803\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In fact, you&#8217;ll sometimes hear it called the &#8216;golden standard&#8217; of intermittent fasting. But you shouldn\u2019t let that intimidate you &#8211; it&#8217;s an achievable goal and a great place to start. You can work your way up to 16 hours of fasting by starting with 12, increasing to 14, and then reaching 16.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It may initially seem as if there&#8217;s just too much to learn about what you should and shouldn&#8217;t do. You may even wonder if you&#8217;ll be able to stick to a fasting routine.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=beginner_intermittent_fasting_meal_plan\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/14_1.png\" alt=\"beginner intermittent fasting meal plan\" \/>\u00a0<\/a><\/p>\n<p><span style=\"font-weight: 400;\">We&#8217;ll break down the basics below:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ask yourself why you want to fast. What do you hope to achieve? Understanding your motivations will help you stay committed.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Consider your lifestyle. Are there days of the week or times of day when you know you&#8217;ll struggle to stick to your fasting window? Plan accordingly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prepare your kitchen and pantry. Get rid of ultra-processed foods, stock up on healthy options, and plan for meals that align with your chosen method.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Know what breaks your fast. Black coffee, unsweetened tea, and water are generally safe to consume during the fasting period.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take note of how you feel, your energy levels, and weight changes. This will help you remain motivated and make adjustments to meals as needed.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Have a plan for progression. Once you&#8217;ve mastered the 16\/8 method, you can consider exploring other fasting methods to continue challenging your body and reaping new benefits, or stick with what works for you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Don&#8217;t overdo it. Intermittent fasting is not meant to be a strict diet or a punishment for indulging in your favorite foods.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This is just a quick run-through of some of the things you should keep in mind as a beginner.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Our <a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-guide\/\">Intermittent Fasting Guide<\/a> has a more detailed breakdown of the different methods, tips for staying motivated, and delicious meal ideas to support your fasting journey.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can also cut through the clutter and get started right away after reading this blog: <a href=\"https:\/\/betterme.world\/articles\/rules-of-intermittent-fasting\/\">Rules of Intermittent Fasting<\/a>.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Foods_Should_I_Eat_on_168_Intermittent_Fasting\"><\/span><b>What Foods Should I Eat on 16\/8 Intermittent Fasting?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The foods you eat on 16\/8 intermittent fasting are similar to those you would eat on any other form of IF. They\u2019re nutrient-dense whole foods that provide sustained energy and support your body&#8217;s needs, including:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Proteins:<\/b><span style=\"font-weight: 400;\"> High-quality proteins such as lean meats, poultry, fish, eggs, and plant-based proteins such as lentils, chickpeas, and tofu. They help maintain muscle mass and keep you satiated (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10107279\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Healthy Fats:<\/b><span style=\"font-weight: 400;\"> Foods such as avocados, nuts, seeds, and olive oil. They provide long-lasting energy and are essential for the absorption of fat-soluble vitamins (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK218749\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Complex Carbohydrates:<\/b><span style=\"font-weight: 400;\"> Whole grains such as brown rice, quinoa, and oats, and starchy vegetables such as sweet potatoes and beets. They provide a slow release of energy, which helps you maintain your energy levels throughout your fasting period (<\/span><a href=\"https:\/\/medlineplus.gov\/ency\/imagepages\/19529.htm\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fruits and Vegetables:<\/b><span style=\"font-weight: 400;\"> A wide range of colorful fruits and vegetables should be included in your diet for their high fiber and antioxidant content. They&#8217;re low in calories and high in nutrients, which makes them an excellent choice for weight management.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fermented Foods:<\/b><span style=\"font-weight: 400;\"> Foods such as yogurt, kefir, sauerkraut, and kimchi provide probiotics that support gut health, a crucial factor in overall wellness (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9003261\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hydrating Foods:<\/b><span style=\"font-weight: 400;\"> Foods such as cucumbers, watermelon, oranges, and strawberries contain high amounts of water and can help keep you hydrated (<\/span><a href=\"https:\/\/www.uclahealth.org\/news\/15-food-that-help-you-stay-hydrated\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Should_My_First_Meal_Be_When_Intermittent_Fasting\"><\/span><b>What Should My First Meal Be When Intermittent Fasting?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Your first meal when intermittent fasting, that is, when you <a href=\"https:\/\/betterme.world\/articles\/how-to-break-a-fast\/\">break a fast<\/a>, should be light, nutritious, and ease your digestive system back into action. Depending on how long your fast has been, you may want to start with liquids or easily digestible foods. Here are some ideas for your first meal:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For shorter fasts (less than 24 hours):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b><a href=\"https:\/\/betterme.world\/articles\/are-smoothies-good-for-losing-weight\/\">Smoothies<\/a>:<\/b><span style=\"font-weight: 400;\"> A fruit and vegetable smoothie with added protein powder or Greek yogurt for a balanced meal.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Soups:<\/b><span style=\"font-weight: 400;\"> Vegetable-based soups with legumes, chicken, or fish for added protein and fiber.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Eggs:<\/b><span style=\"font-weight: 400;\"> Scrambled eggs with spinach, mushrooms, and avocado for healthy fats and nutrients.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For longer fasts (24 hours or more):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b><a href=\"https:\/\/betterme.world\/articles\/bone-broth-for-weight-loss\/\">Bone Broth<\/a>:<\/b><span style=\"font-weight: 400;\"> A nutrient-dense broth made from simmering bones and vegetables for a light and easily digestible meal.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Vegetable Broth:<\/b><span style=\"font-weight: 400;\"> A nutrient-packed broth made from simmering a variety of vegetables, herbs, and spices.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fermented Foods:<\/b><span style=\"font-weight: 400;\"> Yogurt, kefir, or sauerkraut are options that provide probiotics and support gut health after an extended fast.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Should_I_Eat_During_7_Days_of_Intermittent_Fasting\"><\/span><b>What Should I Eat During 7 Days of Intermittent Fasting?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Your seven-day meal plan for intermittent fasting will contain foods such as lean proteins, healthy fats, complex carbohydrates, fruits and vegetables, fermented foods, and hydrating foods.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s an example of a seven-day meal plan for the 16\/8 method:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_1\"><\/span><b>Day 1<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"During_the_Fasting_Window\"><\/span><b>During the Fasting Window:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drink plenty of water throughout the day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Black coffee or tea (no sugar or cream)<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"During_the_Eating_Window\"><\/span><b>During the Eating Window:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Avocado and egg toast on whole-grain bread<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Grilled chicken salad with lots of colorful vegetables<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> A handful of mixed nuts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Baked salmon with quinoa and steamed broccoli<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_2\"><\/span><b>Day 2<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"During_the_Fasting_Window-2\"><\/span><b>During the Fasting Window:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drink plenty of water throughout the day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Black coffee or tea (no sugar or cream)<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"During_the_Eating_Window-2\"><\/span><b>During the Eating Window:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Greek yogurt with berries and a drizzle of honey<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Chickpea and vegetable stir fry<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> An apple with almond butter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Lean beef steak with sweet potatoes and greens<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_3\"><\/span><b>Day 3<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"During_the_Fasting_Window-3\"><\/span><b>During the Fasting Window:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drink plenty of water throughout the day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Black coffee or tea (no sugar or cream)<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"During_the_Eating_Window-3\"><\/span><b>During the Eating Window:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Quinoa porridge with almond milk and fresh fruits<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Tuna salad with whole-grain bread<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> A cup of Greek yogurt with a handful of mixed berries<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Grilled tofu with mixed vegetables and brown rice<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=beginner_intermittent_fasting_meal_plan\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/13_1.png\" alt=\"beginner intermittent fasting meal plan\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_4\"><\/span><b>Day 4<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"During_the_Fasting_Window-4\"><\/span><b>During the Fasting Window:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drink plenty of water throughout the day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Black coffee or tea (no sugar or cream)<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"During_the_Eating_Window-4\"><\/span><b>During the Eating Window:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Scrambled eggs with vegetables and a slice of whole-grain toast<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Quinoa salad with lots of fresh vegetables<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> A banana and a handful of nuts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Baked chicken breast with plenty of steamed vegetables<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_5\"><\/span><b>Day 5<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"During_the_Fasting_Window-5\"><\/span><b>During the Fasting Window<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drink plenty of water throughout the day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Black coffee or tea (no sugar or cream)<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"During_the_Eating_Window-5\"><\/span><b>During the Eating Window<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Protein smoothie with spinach, banana, and almond butter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Lentil soup with a side salad<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> An orange and a handful of almonds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Grilled fish with a side of sweet potato mash and broccoli<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_6\"><\/span><b>Day 6<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"During_the_Fasting_Window-6\"><\/span><b>During the Fasting Window:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drink plenty of water throughout the day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Black coffee or tea (no sugar or cream)<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"During_the_Eating_Window-6\"><\/span><b>During the Eating Window:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Overnight oats with fresh berries and a drizzle of honey<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Turkey and vegetable wrap with a side of fruit<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> A cup of Greek yogurt with a sprinkle of granola<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Stir-fried shrimp with brown rice and mixed vegetables<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_7\"><\/span><b>Day 7<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"During_the_Fasting_Window-7\"><\/span><b>During the Fasting Window:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drink plenty of water throughout the day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Black coffee or tea (no sugar or cream)<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"During_the_Eating_Window-7\"><\/span><b>During the Eating Window:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Avocado and tomato on whole-grain toast<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Chicken and vegetable soup with a slice of whole-grain bread<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> A pear and a handful of walnuts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Baked salmon with quinoa and a side of mixed vegetables<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"IF_Meal_Plans_for_Different_Needs\"><\/span><b>IF Meal Plans for Different Needs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As you progress on your intermittent fasting journey, you may want to switch up your meal plans to better suit your body&#8217;s needs. Here are some ideas for meal plans for different stages and needs:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Beginner_Intermittent_Fasting_Meal_Plan_for_Weight_Loss\"><\/span><b>Beginner Intermittent Fasting Meal Plan for Weight Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">People who are new to intermittent fasting may struggle with hunger pangs, energy dips, or changes in mood. Therefore, it\u2019s important to choose foods that are high in protein and fiber to keep you feeling full. A diet that is rich in lean protein, whole grains, fruits, and vegetables is ideal for weight loss (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8017325\/#:~:text=Low-fat%20or%20non-fat,cause%20and%20cause-specific%20mortality.\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Your portion sizes will be dependent on your individual calorie goal.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"One-Day_Meal_Plan_eat_within_8_hours\"><\/span><b>One-Day Meal Plan (eat within 8 hours)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Overnight oats with almond milk, chia seeds, and a handful of berries.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Grilled turkey with quinoa and a side of mixed vegetables.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Baked salmon with a side of brown rice and asparagus.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Beginner_Intermittent_Fasting_Meal_Plan_for_Females\"><\/span><b>Beginner Intermittent Fasting Meal Plan for Females<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Women who are new to intermittent fasting must ensure that they still get enough calcium and iron. Consuming nutrient-dense foods is key, particularly those that are rich in iron, calcium, and vitamin D.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"One-Day_Meal_Plan_eat_within_8_hours-2\"><\/span><b>One-Day Meal Plan (eat within 8 hours)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Greek yogurt with a sprinkle of granola and a handful of blueberries.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Spinach salad with grilled chicken, cherry tomatoes, and an olive oil dressing.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner: <\/b><span style=\"font-weight: 400;\">Quinoa-stuffed bell peppers with a side of steamed broccoli.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=beginner_intermittent_fasting_meal_plan\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/12.png\" alt=\"beginner intermittent fasting meal plan\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Beginner_Intermittent_Fasting_Meal_Plan_for_Males\"><\/span><b>Beginner Intermittent Fasting Meal Plan for Males<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Men who are starting on intermittent fasting may require more calories than women, particularly if they&#8217;re maintaining a regular exercise routine. Their diet should be focused on lean proteins, complex carbohydrates, and healthy fats to support muscle growth and energy levels.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"One-Day_Meal_Plan_eat_within_8_hours-3\"><\/span><b>One-Day Meal Plan (eat within 8 hours)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">Scrambled eggs with whole-grain toast and a side of avocado.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Beef stir fry with brown rice and a variety of vegetables.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner: <\/b><span style=\"font-weight: 400;\">Grilled chicken with sweet potato and a side of green beans.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Beginner_Intermittent_Fasting_Meal_Plan_for_Seniors\"><\/span><b>Beginner Intermittent Fasting Meal Plan for Seniors<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Intermittent fasting can also benefit older adults if they don\u2019t have any medical conditions and they\u2019re not taking any medications that would make it unsafe for them, but it&#8217;s important to choose foods that are easy to digest and provide essential nutrients. Foods that are rich in protein, healthy fats, and fiber are ideal for seniors.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"One-Day_Meal_Plan_eat_within_8_hours-4\"><\/span><b>One-Day Meal Plan (eat within 8 hours)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Poached eggs on whole-grain toast with a side of fruit.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Lentil soup with a slice of whole-grain bread.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Baked fish with a side salad and quinoa.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Advanced_Intermittent_Fasting_Meal_Plan_for_Muscle_Gain\"><\/span><b>Advanced Intermittent Fasting <a href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain\/\">Meal Plan for Muscle Gain<\/a><\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Intermittent fasting can be tailored to support muscle growth and strength gains. Here&#8217;s an example of a meal plan that prioritizes protein intake during the eating window:<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"One-Day_Meal_Plan_eat_within_8_hours-5\"><\/span><b>One-Day Meal Plan (eat within 8 hours)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Protein shake with almond milk, banana, and peanut butter.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch: <\/b><span style=\"font-weight: 400;\">Grilled chicken breast with brown rice and mixed vegetables.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Beef stir fry with quinoa and a side of roasted sweet potatoes.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Keto_Intermittent_Fasting_Meal_Plan_for_Weight_Loss\"><\/span><b>Keto Intermittent Fasting Meal Plan for Weight Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Combining intermittent fasting with a ketogenic diet may further enhance weight loss results. This involves consuming high-fat, moderate-protein, and low-carb meals during the eating window.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"One-Day_Meal_Plan_eat_within_8_hours-6\"><\/span><b>One-Day Meal Plan (eat within 8 hours)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Keto-friendly avocado toast with scrambled eggs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch: <\/b><span style=\"font-weight: 400;\">Grilled salmon with cauliflower rice and steamed broccoli.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Baked chicken thighs with a side salad topped with olive oil dressing.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=beginner_intermittent_fasting_meal_plan\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/11.png\" alt=\"beginner intermittent fasting meal plan\" \/>\u00a0<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_11_AM_to_7_PM_intermittent_fasting\"><\/span><strong>Is 11 AM to 7 PM intermittent fasting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, the time window from 11 AM to 7 PM can definitely be used for intermittent fasting. This is a typical example of the 16\/8 method, where you fast for 16 hours and limit your eating to an eight-hour window.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Do_you_skip_breakfast_or_dinner_during_intermittent_fasting_168\"><\/span><strong>Do you skip breakfast or dinner during intermittent fasting 16\/8?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Whether you skip breakfast or dinner during the 16\/8 intermittent fasting method is dependent on your personal preference and lifestyle. Some people prefer to skip breakfast and start eating in the early afternoon, whereas others prefer to eat breakfast and finish their dinner early. The important thing is to maintain the fasting window of 16 hours.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_calories_should_you_eat_on_a_168_fast\"><\/span><strong>How many calories should you eat on a 16\/8 fast?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">There isn&#8217;t a set number of calories you should aim for during a 16\/8 fast. The goal should be to eat a balanced diet that keeps you satiated during your fasting period without exceeding your daily caloric needs.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s important to focus on nutrient-dense foods and avoid excessive calorie intake. However, as a rough guideline, many people aim for around 500-600 calories less than their typical intake for weight loss.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"When_should_your_last_meal_be_when_intermittent_fasting\"><\/span><strong>When should your last meal be when intermittent fasting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The timing of your last meal during intermittent fasting is dependent on the eating window you&#8217;ve set. For example, if you\u2019re following the 16\/8 fasting method and your eating window is from 11 AM to 7 PM, your last meal should be no later than 7 PM, which is when you start your 16-hour fasting period.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=beginner_intermittent_fasting_meal_plan&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-12.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=beginner_intermittent_fasting_meal_plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-12.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A beginner\u2019s fasting meal plan should prioritize nutrient-dense foods to support your health and well-being. As you progress with intermittent fasting, you can adjust your meals to better suit your lifestyle and goals.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>There are many forms of fasting and each has its unique rhythm and benefits. Examples include the 16\/8 method, Eat-Stop-Eat, the 5:2 diet, and alternate-day fasting. With each one, you may experience varied effects on your health and well-being (7). Knowing what to eat to support your goals can be overwhelming for beginners. You need [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":57407,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[150],"tags":[],"coauthors":[117,87],"class_list":["post-57406","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fasting-diet"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>A Beginner Intermittent Fasting Meal Plan to Fit Your IF Journey - BetterMe<\/title>\n<meta name=\"description\" content=\"A \u2605 BEGINNER INTERMITTENT FASTING MEAL PLAN \u27a4 for weight loss, females, males, and seniors and an advanced plan for muscle gain. This article includes answers to frequently asked questions about intermittent fasting timing and calorie intake.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A Beginner Intermittent Fasting Meal Plan to Fit Your IF Journey\" \/>\n<meta property=\"og:description\" content=\"A \u2605 BEGINNER INTERMITTENT FASTING MEAL PLAN \u27a4 for weight loss, females, males, and seniors and an advanced plan for muscle gain. This article includes answers to frequently asked questions about intermittent fasting timing and calorie intake.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/11\/beginner-intermittent-fasting-meal-plan.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"ZindzyGracia, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/e50d97bfb21eaa09a45a98f6afb4734f\"},\"headline\":\"A Beginner Intermittent Fasting Meal Plan to Fit Your IF Journey\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/\"},\"wordCount\":2108,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/beginner-intermittent-fasting-meal-plan.png\",\"articleSection\":[\"Fasting\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">There are many forms of fasting and each has its unique rhythm and benefits. Examples include the 16\/8 method, Eat-Stop-Eat, the 5:2 diet, and alternate-day fasting. With each one, you may experience varied effects on your health and well-being (<\/span><a href=\\\"https:\/\/health.clevelandclinic.org\/intermittent-fasting-4-different-types-explained\/\\\"><span style=\\\"font-weight: 400;\\\">7<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=beginner_intermittent_fasting_meal_plan\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Knowing what to eat to support your goals can be overwhelming for beginners. You need to ensure you get enough nutrients while keeping your calorie intake within a set limit. Also, it's crucial to consume foods that enhance your energy levels, rather than those that leave you feeling depleted.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">However, if you navigate this process correctly, you may reap the benefits of improved metabolism, reduced inflammation, and weight loss. You may even discover a new appreciation for food and its nourishing qualities.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">To help you get started, we've created some sample meal plans for every stage of your intermittent fasting journey.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>How Do You Start Intermittent Fasting for Beginners?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">To start intermittent fasting, you need to decide on the f ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/\",\"url\":\"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/\",\"name\":\"A Beginner Intermittent Fasting Meal Plan to Fit Your IF Journey - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/beginner-intermittent-fasting-meal-plan.png\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"A \u2605 BEGINNER INTERMITTENT FASTING MEAL PLAN \u27a4 for weight loss, females, males, and seniors and an advanced plan for muscle gain. 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This article includes answers to frequently asked questions about intermittent fasting timing and calorie intake.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/","og_locale":"en_US","og_type":"article","og_title":"A Beginner Intermittent Fasting Meal Plan to Fit Your IF Journey","og_description":"A \u2605 BEGINNER INTERMITTENT FASTING MEAL PLAN \u27a4 for weight loss, females, males, and seniors and an advanced plan for muscle gain. This article includes answers to frequently asked questions about intermittent fasting timing and calorie intake.","og_url":"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1920,"height":1080,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/11\/beginner-intermittent-fasting-meal-plan.png","type":"image\/png"}],"author":"ZindzyGracia, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"ZindzyGracia, Kristen Fleming, RD","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/"},"author":{"name":"ZindzyGracia","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/e50d97bfb21eaa09a45a98f6afb4734f"},"headline":"A Beginner Intermittent Fasting Meal Plan to Fit Your IF Journey","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/"},"wordCount":2108,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/beginner-intermittent-fasting-meal-plan.png","articleSection":["Fasting"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">There are many forms of fasting and each has its unique rhythm and benefits. Examples include the 16\/8 method, Eat-Stop-Eat, the 5:2 diet, and alternate-day fasting. With each one, you may experience varied effects on your health and well-being (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/intermittent-fasting-4-different-types-explained\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=beginner_intermittent_fasting_meal_plan\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Knowing what to eat to support your goals can be overwhelming for beginners. You need to ensure you get enough nutrients while keeping your calorie intake within a set limit. Also, it's crucial to consume foods that enhance your energy levels, rather than those that leave you feeling depleted.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">However, if you navigate this process correctly, you may reap the benefits of improved metabolism, reduced inflammation, and weight loss. You may even discover a new appreciation for food and its nourishing qualities.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">To help you get started, we've created some sample meal plans for every stage of your intermittent fasting journey.<\/span>\r\n<h2 style=\"text-align: center;\"><b>How Do You Start Intermittent Fasting for Beginners?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">To start intermittent fasting, you need to decide on the f ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/","url":"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/","name":"A Beginner Intermittent Fasting Meal Plan to Fit Your IF Journey - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/beginner-intermittent-fasting-meal-plan.png","dateModified":"2024-12-16T08:35:01+00:00","description":"A \u2605 BEGINNER INTERMITTENT FASTING MEAL PLAN \u27a4 for weight loss, females, males, and seniors and an advanced plan for muscle gain. 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