cooked food on blue ceramic plate

5-Day Intermittent Fasting Menu Plan

5-Day Intermittent Fasting Menu Plan, Here’s a sample 5-day meal plan combining the Intermittent Fasting Menu (using a 16/8 model as an example), emphasizing whole foods, keeping it low-carb, and avoiding added sugars:

Note: This plan assumes an eating window from 12:00 p.m. to 8:00 p.m.

Day 1: Intermittent Fasting Menu Plan

  • 12:00 PM – Lunch
    • Grilled chicken salad: Mixed greens, cucumber, bell peppers, olives, feta cheese, avocado, olive oil, and vinegar dressing.
    • A handful of walnuts.
  • 3:00 PM – Snack
    • Celery sticks with almond butter.
  • 7:00 PM – Dinner
    • Pan-seared salmon with lemon and herbs.
    • Sautéed spinach and garlic in olive oil.
    • Roasted asparagus drizzled with olive oil.
cooked food on blue ceramic plate
Photo by The Castlebar on

Day 2:Intermittent Fasting Menu Plan

  • 12:00 PM – Lunch
    • Beef and vegetable stir-fry using coconut oil, broccoli, bell peppers, and snap peas. Season with ginger and tamari (gluten-free soy sauce).
    • A handful of macadamia nuts.
  • 3:00 PM – Snack
    • Sliced avocado with a sprinkle of sea salt.
  • 7:00 PM – Dinner
    • Herb-marinated pork chops.
    • Steamed green beans with butter.
    • Grilled zucchini slices.

Day 3:nIntermittent Fasting Menu Plan

  • 12:00 PM – Lunch
    • Egg salad with avocado served in lettuce wraps.
    • A handful of pecans.
  • 3:00 PM – Snack
    • Cucumber slices with guacamole.
  • 7:00 PM – Dinner
    • Grilled lamb kebabs with herbs.
    • Roasted cauliflower with olive oil and turmeric.
    • Fresh salad with mixed greens, cherry tomatoes, and olive oil dressing.

Day 4: Intermittent Fasting Menu Plan

  • 12:00 PM – Lunch
    • Tuna salad with celery, mixed greens, olive oil, and apple cider vinegar.
    • A handful of Brazil nuts.
  • 3:00 PM – Snack
    • Sliced bell peppers with a cream cheese dip.
  • 7:00 PM – Dinner
    • Beef steak with chimichurri sauce.
    • Sautéed mushrooms and onions in butter.
    • Green salad with avocado and a vinaigrette dressing.

Day 5: Intermittent Fasting Menu

  • 12:00 PM – Lunch
    • Chicken Caesar salad (without croutons). Use a dressing made of olive oil, garlic, lemon juice, and anchovies.
    • A handful of hazelnuts.
  • 3:00 PM – Snack
    • Raw broccoli florets with a garlic mayo dip.
  • 7:00 PM – Dinner
    • Shrimp and vegetable curry with coconut milk and curry spices.
    • Roasted Brussels sprouts with olive oil.

Remember, adjusting portion sizes and food choices are crucial based on individual needs, preferences, and activity levels. Before starting any dietary changes, consult a nutritionist or healthcare professional.

What is Intermittent Fasting

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