7-Day Fasting Meal Plan

How This Plan Works

Designed for 16:8 fasting (12 PM – 8 PM eating window). Each day includes two meals plus one snack. Target: 1,800-2,000 calories, 120-150g protein.

Day 1 — Monday

• Meal 1 (12 PM): Grilled chicken salad with olive oil dressing + quinoa
• Snack (3 PM): Greek yogurt with berries
• Meal 2 (7 PM): Salmon with roasted vegetables + sweet potato

Day 2 — Tuesday

• Meal 1 (12 PM): Omelet with spinach, mushrooms, and feta + whole grain toast
• Snack (3 PM): Handful of almonds + apple
• Meal 2 (7 PM): Beef stir-fry with broccoli, peppers, and brown rice

Day 3 — Wednesday

• Meal 1 (12 PM): Tuna salad wrap (whole wheat) + side of carrots
• Snack (3 PM): Protein shake with banana
• Meal 2 (7 PM): Chicken thighs with asparagus + mashed cauliflower

Day 4 — Thursday

• Meal 1 (12 PM): Lentil soup + side salad with olive oil
• Snack (3 PM): Cottage cheese with cucumber
• Meal 2 (7 PM): Pork tenderloin with green beans + roasted potatoes

Day 5 — Friday

• Meal 1 (12 PM): Shrimp tacos (corn tortillas) with cabbage slaw + avocado
• Snack (3 PM): Hard-boiled eggs + cherry tomatoes
• Meal 2 (7 PM): Turkey meatballs with zucchini noodles + marinara

Day 6 — Saturday

• Meal 1 (12 PM): Breakfast-for-lunch: scrambled eggs, turkey bacon, whole grain toast
• Snack (3 PM): Protein bar (low sugar)
• Meal 2 (7 PM): Grilled steak with roasted Brussels sprouts + baked potato

Day 7 — Sunday

• Meal 1 (12 PM): Buddha bowl: quinoa, chickpeas, roasted veggies, tahini dressing
• Snack (3 PM): Hummus with bell pepper strips
• Meal 2 (7 PM): Baked cod with lemon + sautéed spinach + wild rice