16/8 Intermittent Fasting Meal Plan

Start of Eating Window (12:00 PM)

Balanced meal with lean protein (chicken, fish, tofu), whole grains (quinoa, brown rice), and vegetables.

Greek yogurt with berries or a handful of nuts for a good balance of protein and healthy fats.

Mid-Afternoon Snack (3:00 PM)

A piece of fruit (e.g., apple, banana) with a small serving of protein (such as a protein shake).

Pre-Workout (5:30 PM)

Grilled or baked fish or chicken with a variety of colorful vegetables. Include a moderate portion of healthy fats (avocado, olive oil).

Post-Workout (7:00 PM)

Cottage cheese with sliced cucumber or carrot sticks for a light and protein-rich option.

Evening Snack (8:30 PM)

Drink plenty of water, herbal teas, and black coffee during the fasting window to stay hydrated and support metabolism.

Hydration Throughout the Day

A small, balanced meal to wrap up the eating window, such as a salad with grilled chicken or a vegetable stir-fry.

Final Meal (8:45 PM)

Balanced meal with lean protein (chicken, fish, tofu), whole grains (quinoa, brown rice), and vegetables.

Beginning of Fasting Window (8:00 AM)

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