Intermittent fasting has gained significant prevalence as a powerful method for weight loss and overall health improvement. Its ability to enhance fat burning, optimise metabolic health, reduce calorie intake, boost growth hormone levels. It also encourages a commitment to a healthy diet that has captured the attention of many individuals seeking to transform their lifestyles.

Choosing the right foods can be daunting when it comes to intermittent fasting. The selection of appropriate foods, portion sizes, and meal timings is crucial to ensure the effectiveness of fasting and maximise its benefits. Without careful consideration, the whole purpose of fasting may go in vain. It’s no wonder many people are confused and uncertain about what to eat and how to structure their meals.

This comprehensive article aims to provide a 7-day meal plan for intermittent fasting and essential tips to help you navigate this eating pattern successfully. By offering practical guidance and evidence-based recommendations, the article aims to empower you to make informed choices, optimise your intermittent fasting experience, and achieve your health and weight loss goals.

Intermittent Fasting: An Overview

Intermittent fasting, at its core, involves alternating between eating and fasting periods. One can take several approaches when practising intermittent fasting. Still, the most common method is the 16:8 approach, where individuals fast for 16 hours and consume their meals within an 8-hour window. Another popular approach is the alternate-day fasting plan, while some opt for a 24-hour fast once or twice a week. Research shows that intermittent fasting offers many health benefits when implemented correctly. Some of the benefits are weight loss, improved blood sugar control, and reduced inflammation.

The Importance of Intermittent Fasting: A Research-Based Analysis

Weight Loss

Scientific research has extensively explored the potential advantages of intermittent fasting, and the findings have been promising. One notable benefit is weight loss. Several studies prove intermittent fasting can significantly reduce body weight and fat percentage. It is because of several factors, including reduced calorie intake and increased fat-burning mechanisms within the body.

Insulin Sensitivity

As per research, intermittent fasting has shown positive effects on insulin sensitivity, which is crucial for maintaining healthy blood sugar levels. By giving the body regular rest periods from constant eating, intermittent fasting stabilises insulin levels and helps improve the body’s response to this vital hormone. It, in turn, can contribute to better blood sugar control and may reduce the risk of developing type 2 diabetes.

Improved Heart Health

Intermittent fasting can lead to improved cardiovascular health. Studies showcase that it can lead to lower blood pressure levels, reduced levels of total cholesterol, and improvements in other cardiovascular risk factors. In addition, by promoting weight loss and improving insulin sensitivity, intermittent fasting may contribute to improved heart health and a lower risk of heart disease.

Shalika’s Incredible Weight Loss Journey – Lost 38 kgs in 12 Months

Chat with us to get started on your health and fitness journey >>

Cognitive Benefits

Research also suggests that intermittent fasting may have cognitive benefits. For example, one study revealed that intermittent fasting could improve brain function and protect against neurodegenerative disorders such as Alzheimer’s. However, the mechanisms behind these benefits are still being studied. Still, experts believe intermittent fasting may enhance the production of proteins and molecules that support brain health and protect against age-related cognitive decline.


Intermittent fasting offers a compelling approach to improving various aspects of health. From weight loss and enhanced insulin sensitivity to cardiovascular benefits and potential cognitive advantages, the scientific evidence supporting the advantages of intermittent fasting continues to grow. However, it is crucial to approach intermittent fasting with caution and consider individual circumstances before starting. By understanding the potential benefits and limitations, one can make informed decisions and tailor an intermittent fasting plan that suits their needs and goals.

Guidelines to Know Before Planning an Intermittent Fasting Meal Plan

Intermittent fasting may initially seem daunting, but the right approach can make it a successful and sustainable way to achieve your health and weight loss goals. First, it is crucial to know what foods to eat and avoid. Then, it is vital to plan your meal timings.

The Best Foods to Keep You Satisfied During Alternate Day Meals

If you’re embarking on intermittent fasting, choosing foods that will keep you satisfied during your eating windows is essential. Focus on foods high in protein and fibre, which are remarkably filling. Some excellent options include whole grains, pulseslean meats, fish, eggs, tofu, nuts, seeds, and vegetables. These foods not only provide satiety but also offer essential nutrients to support your overall health.

Foods to Avoid

Avoid foods containing high sugar or refined carbohydrates. These foods can cause fluctuations in blood sugar levels, leading to hunger and fatigue. Instead, opt for complex carbohydrates like whole grains and legumes, which provide a steady release of energy and help sustain you throughout your fasting periods. Avoid junk and processed foods which can increase the calorie and fat intake. These will nullify the positive effects of intermitend fasting.

How to Schedule Your Meals

When planning your meals for intermittent fasting, find a schedule that works for you. For example, many individuals find it helpful to start their fasting period after dinner and break their fast with a late breakfast or lunch the next day. This approach, commonly known as the 16:8 method, involves fasting for 16 hours and consuming all meals within an 8-hour window.

One must also listen to the body and adjust the schedule as needed. For example, if you feel excessively hungry or tired during fasting, move your eating window earlier in the day or increase the protein and fibre content. Experimenting with different schedules and meal compositions will help you find a routine that suits your needs and preferences.

Remember, intermittent fasting is not a one-size-fits-all approach. Tailoring it to your lifestyle and preferences while considering your overall health and well-being is essential.


Intermittent fasting can be a successful and sustainable approach to achieving health and weight loss goals. By focusing on nutrient-dense foods high in protein and fibre, such as lean meats, fish, eggs, tofu, nuts, seeds, and vegetables, you can stay satisfied during your eating windows while supporting your overall health. It’s essential to avoid foods high in sugar or refined carbohydrates and instead opt for complex carbohydrates like whole grains and legumes. It is crucial to find a meal schedule that works for you, like the 16:8 method, and adjust it based on your body’s cues. Remember to customise intermittent fasting to fit your individual needs and consult with professionals for guidance.

Other Important Tips for Successful Intermittent Fasting

Stay Hydrated

Research shows adequate hydration is crucial during any diet plan. The same is in the case of intermittent fasting. Ensure you stay well-hydrated by consuming plenty of water throughout the day, especially during fasting. Besides preventing dehydration, it will also help curb hunger and cravings.

Plan Your Meals

Effective meal planning is essential for any diet, especially intermittent fasting. Make sure to have healthy, satisfying meals and snacks ready when your eating window opens. Planning ahead can help prevent impulsive and unhealthy food choices, ensuring you stay on track with your nutritional goals.

Choose Nutrient-Dense Foods

Research shows that one should choose nutrient-dense foods for optimal health. Focusing on nutrient-dense foods becomes even more crucial when your eating window is limited. So, opt for foods high in vitamins, minerals, and other essential nutrients. Examples include:

  • Fruits and vegetables contain essential minerals, vitamins, and fibre. So they will keep you full and satisfied.
  • Lean protein: Incorporate sources like chicken, fish, and plant-based options such as beans and tofu. These provide protein without excess calories.
  • Whole grains: Opt for whole grains like quinoa, brown rice, and whole wheat bread, as they offer more nutrients and fibre than refined grains.

Limit Calorie Intake

While choosing nutrient-dense foods is essential, you must watch your calorie intake during your eating window. Consuming calorie-dense foods such as pizza and burgers can easily lead to exceeding your calorie needs and negating the benefits of fasting. Instead, focus on filling up with nutrient-dense foods and limit your consumption of high-calorie options.

Stay Active

Regular exercise not only aids in weight loss but also improves overall health and well-being. However, during your fasting periods, it’s important to avoid overexertion. Therefore, stick to low to moderate-intensity exercises and ensure you refuel properly during your eating window to support your energy levels.

By following these top tips, you can set yourself up for success with the 7-day meal plan for intermittent fasting.


To achieve success with intermittent fasting, stay hydrated, plan your meals ahead of time, choose nutrient-dense foods high in vitamins, minerals, and fibre, and limit calorie intake during your eating window. Incorporating exercise into your routine, being patient with results, and maintaining consistency are vital factors.

7-Day Reference Meal Plan for Intermittent Fasting (Alternate day fasting approach)

Day 1: Eating Day

  • Breakfast: Upma (savoury semolina dish) with glass of low fat milk
  • Snack: Roasted chickpeas
  • Lunch: Dal with greens, brown rice, carrot raita
  • Snack: Fruit salad
  • Dinner: Grilled fish with stir-fried vegetables

Day 2: Fasting Day

  • Water, herbal tea, and black coffee only

Day 3: Eating Day

  • Breakfast: Masala omelette with whole wheat toast
  • Snack: Greek yoghurt with seasonal fruits
  • Lunch: Whole wheat roti, chana curry, cucumber salad
  • Snack: Carrot sticks with hummus
  • Dinner: Chicken tikka with grilled vegetables

Day 4: Fasting Day

  • Water, herbal tea, and black coffee only

Day 5: Eating Day

  • Breakfast: Vegetable poha (flattened rice) with a side of yoghurt
  • Snack: Mixed nuts
  • Lunch: Quinoa salad with chickpeas and cucumber
  • Snack: Roasted makhana (fox nuts)
  • Dinner: Palak paneer (spinach and cottage cheese) with brown rice

Day 6: Fasting Day

  • Water, herbal tea, and black coffee only

Day 7: Eating Day

  • Breakfast: Moong dal cheela (lentil pancakes) with mint chutney
  • Snack: Fruit smoothie
  • Lunch: Vegetable rice and dal khichdi with raita (yoghurt-based side dish)
  • Snack: Mixed seeds
  • Dinner: Grilled tofu with stir-fried vegetables

Note: During eating days, ensure two meals within the eating window and healthy snacks if needed. Hydrate yourself by consuming plenty of water throughout the day. This meal plan provides a variety of nutrient-dense foods commonly enjoyed in Indian cuisine, promoting a balanced and satisfying intermittent fasting experience.

Intermittent Fasting Diet Plan: Potential Side Effects

When embarking on an intermittent fasting journey, one must be aware of potential side effects that may arise as your body adjusts to this new eating pattern. While intermittent fasting can offer numerous health benefits, it’s essential to understand and address any possible challenges that may arise along the way. Therefore, let us explore some common side effects and provide insights on managing them effectively.


Feeling hungry, especially during the initial days of fasting, is a common side effect. As your body adapts to the new dietary pattern, it begins to tap into stored fat for energy. This process may trigger hunger pangs. However, it’s important to note that these sensations of hunger typically subside as your body becomes accustomed to the fasting cycle. Staying well-hydrated and consuming adequate amounts of water, herbal tea, or other non-caloric beverages can help manage hunger during fasting.


Experiencing headaches at the beginning of your intermittent fasting journey is not uncommon. In most cases, these headaches result from dehydration or caffeine withdrawal. Drinking sufficient water can alleviate this side effect by ensuring you stay hydrated throughout the day. In addition, if you are a regular caffeine consumer, gradually reducing your caffeine intake before starting intermittent fasting may help minimise headaches.


Feeling tired or experiencing fatigue during the initial phase of intermittent fasting is common. As the body adjusts to the new dietary pattern, it undergoes metabolic changes to optimise energy utilisation. This adaptation process may temporarily result in feelings of fatigue. However, it’s important to remember that this fatigue is usually transient, and your energy levels tend to improve as your body adapts. Getting enough restful sleep, maintaining a balanced diet during eating windows, and ensuring adequate hydration can aid in minimising fatigue.


Mood swings or irritability may arise during fasting periods, primarily due to hunger or fluctuations in hormone levels. When the body is accustomed to regular meal patterns, adjusting to intermittent fasting can trigger emotional responses. It’s essential to be mindful of these changes and practice self-care strategies such as engaging in stress-reducing activities, maintaining a positive mindset, and seeking social support to manage irritability effectively.

Difficulty Sleeping

Intermittent fasting can sometimes disrupt sleep patterns, particularly during the adjustment phase. Hunger or changes in hormone levels may contribute to difficulty falling asleep or disrupted sleep. To promote better sleep quality, establish a consistent sleep routine, create a comfortable sleep environment, and consider relaxation techniques like meditation or gentle stretching before bedtime. Additionally, ensuring you have a satisfying meal before your fasting window can help alleviate any sleep disturbances caused by hunger.

Nutrient Deficiencies

During intermittent fasting, there is a potential risk of nutrient deficiencies if your diet lacks variety or is unaware of meeting your nutritional needs. To mitigate this risk, focus on consuming nutrient-dense foods during your eating periods. Opt for a well-balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats.


Embarking on an intermittent fasting journey can bring about various side effects as your body adjusts to the new eating pattern. These side effects include hunger, headaches, fatigue, irritability, difficulty sleeping, and potential nutrient deficiencies. However, these side effects are often temporary, and you can manage them effectively. Staying hydrated, gradually reducing caffeine intake, getting enough restful sleep, practising self-care strategies, establishing a consistent sleep routine, and consuming nutrient-dense foods during eating periods can help minimise and overcome these challenges.

HealthifyMe Suggestion

Want to make your 7-day intermittent fasting plan even more exciting and engaging? Try incorporating “theme days” into your fasting routine. Choose a different theme for each day of the week and create meals that align with that theme. For example, have a Mediterranean Monday with grilled fish, olives, and fresh vegetables, or indulge in Taco Tuesday with lettuce-wrapped tacos filled with lean meats and salsa. Theme days add fun and creativity to your fasting journey, making it a unique and enjoyable experience while keeping you on track with your health goals.

The Final Word

Embarking on a 7-day intermittent fasting plan can be a transformative journey for your weight loss and overall health. By following a well-structured meal plan, choosing nutrient-dense foods, and understanding the potential side effects, you can optimise your intermittent fasting experience. Listen to your body, stay hydrated, and consult healthcare professionals for personalised guidance. With dedication and perseverance, intermittent fasting can become a sustainable lifestyle that helps you achieve your health and weight loss goals. Stay committed, be patient, and embrace the benefits that intermittent fasting can bring to your well-being.

Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information, please contact our certified nutritionists Here.

Frequently Asked Questions (FAQ)

Q: What is an intermittent fasting 7-day meal plan?

A: An intermittent fasting 7-day meal plan is a structured eating plan that alternates between periods of fasting and periods of eating over a span of seven days. It provides specific guidelines on when to eat and what types of foods to consume during the eating periods.

Q: How many meals should I have in a day while following an intermittent fasting 7-day meal plan?

A: While following an intermittent fasting 7-day meal plan, the number of meals a day can vary depending on the specific fasting schedule. Common approaches include the 16:8 method, where individuals fast for 16 hours and consume their meals within an 8-hour window, typically resulting in two main meals and 1 or 2 small snacks during the eating period. However, one can adjust the meal frequency based on personal preference and individual needs.

Q: Can I have snacks in between meals while following an intermittent fasting 7-day meal plan?

A: Snacks are typically allowed during the eating periods of an intermittent fasting 7-day meal plan. However, choosing healthy and nutritious snacks that align with intermittent fasting goals is vital. In addition, one should be mindful of portion sizes and focus on foods high in protein and fibre to promote satiety and support overall health.

Q: What foods should I avoid while following an intermittent fasting 7-day meal plan?

A: While following an intermittent fasting 7-day meal plan, avoiding foods high in sugar or refined carbohydrates is advisable. These foods can cause fluctuations in blood sugar levels and may disrupt the fasting state. Instead, opting for nutrient-dense foods that provide essential nutrients and support overall health is best.

Q: What foods should I include in my meals while following an intermittent fasting 7-day meal plan?

A: When following an intermittent fasting 7-day meal plan, include foods high in protein and fibre. Include lean meats, fish, eggs, tofu, nuts, seeds, vegetables, whole grains, and legumes in meals to promote satiety, provide essential nutrients, and support overall health.

Q: Can I drink coffee or tea while following an intermittent fasting 7-day meal plan?

A: You can drink coffee or tea while following an intermittent fasting 7-day meal plan. However, consuming them without adding sugar or creamer is essential, as these additions can break the fast. Black coffee or plain tea can be consumed during fasting periods to help curb hunger and boost energy.

Q: What are the benefits of following an intermittent fasting 7-day meal plan?

A: Following an intermittent fasting 7-day meal plan offers several benefits. These include weight loss, improved insulin sensitivity, reduced inflammation, improved cardiovascular health, potential cognitive benefits, and better blood sugar control. However, the specific benefits may vary from individual to individual, and it is vital to approach intermittent fasting with caution and consider individual circumstances.

Q: How much weight can I expect to lose while following an intermittent fasting 7-day meal plan?

A: The weight loss experienced while following an intermittent fasting 7-day meal plan can vary depending on individual metabolism, calorie intake during eating periods, and overall lifestyle habits. While intermittent fasting can aid in weight loss, focusing on sustainable and healthy practices is essential rather than solely relying on the fasting schedule.

Q: Is an intermittent fasting 7-day meal plan suitable for people with medical conditions such as diabetes or high blood pressure?

A: An intermittent fasting 7-day meal plan may not suit everyone, especially those with medical conditions such as diabetes or high blood pressure. It is essential to consult with a healthcare professional before starting any new diet or exercise routine, including intermittent fasting, to ensure it is safe and appropriate for individual circumstances.

Q: How should I prepare my meals while following an intermittent fasting 7-day meal plan?

A: To prepare meals while following an intermittent fasting 7-day meal plan, planning ahead and focusing on nutrient-dense foods is advisable. Meal prepping can help ensure that healthy and satisfying meals are readily available during the eating periods. Therefore, choosing foods high in protein, fibre, vitamins, and minerals is crucial. Moreover, being mindful of calorie intake will support overall health and weight loss goals.

Research Sources

1. Patterson RE, Laughlin GA, LaCroix AZ, Hartman SJ, Natarajan L, Senger CM, Martínez ME, Villaseñor A, Sears DD, Marinac CR, Gallo LC. Intermittent Fasting and Human Metabolic Health. J Acad Nutr Diet. 2015 Aug;115(8):1203-12. doi: 10.1016/j.jand.2015.02.018. Epub 2015 Apr 6. PMID: 25857868; PMCID: PMC4516560.

2. Vasim I, Majeed CN, DeBoer MD. Intermittent Fasting and Metabolic Health. Nutrients. 2022 Jan 31;14(3):631. doi: 10.3390/nu14030631. PMID: 35276989; PMCID: PMC8839325.,caloric%20intake%20and%20metabolic%20reprogramming

3. Welton S, Minty R, O’Driscoll T, Willms H, Poirier D, Madden S, Kelly L. Intermittent fasting and weight loss: Systematic review. Can Fam Physician. 2020 Feb;66(2):117-125. PMID: 32060194; PMCID: PMC7021351.

4. Vasim I, Majeed CN, DeBoer MD. Intermittent Fasting and Metabolic Health. Nutrients. 2022 Jan 31;14(3):631. doi: 10.3390/nu14030631. PMID: 35276989; PMCID: PMC8839325.,than%20at%20lowering%20glucose%20levels.

5. Dong TA, Sandesara PB, Dhindsa DS, Mehta A, Arneson LC, Dollar AL, Taub PR, Sperling LS. Intermittent Fasting: A Heart Healthy Dietary Pattern? Am J Med. 2020 Aug;133(8):901-907. doi: 10.1016/j.amjmed.2020.03.030. Epub 2020 Apr 21. PMID: 32330491; PMCID: PMC7415631.

6. Gudden J, Arias Vasquez A, Bloemendaal M. The Effects of Intermittent Fasting on Brain and Cognitive Function. Nutrients. 2021 Sep 10;13(9):3166. doi: 10.3390/nu13093166. PMID: 34579042; PMCID: PMC8470960.

7. Thornton SN. Increased Hydration Can Be Associated with Weight Loss. Front Nutr. 2016 Jun 10;3:18. doi: 10.3389/fnut.2016.00018. PMID: 27376070; PMCID: PMC4901052.

8. Stelmach-Mardas M, Rodacki T, Dobrowolska-Iwanek J, Brzozowska A, Walkowiak J, Wojtanowska-Krosniak A, Zagrodzki P, Bechthold A, Mardas M, Boeing H. Link between Food Energy Density and Body Weight Changes in Obese Adults. Nutrients. 2016 Apr 20;8(4):229. doi: 10.3390/nu8040229. PMID: 27104562; PMCID: PMC4848697.

9. Cox CE. Role of Physical Activity for Weight Loss and Weight Maintenance. Diabetes Spectr. 2017 Aug;30(3):157-160. DoI: 10.2337/ds17-0013. PMID: 28848307; PMCID: PMC5556592.

Download Healthifyme APP