When following an intermittent fasting routine, it's crucial to ensure you're getting the proper nutrients during your eating window. Here we'll provide sample meal plans for males and females on the 16/8, 20/4, and OMAD (23/1) intermittent fasting routines. Please use these meal plans as educational guidelines only, as everyone's needs are different. Adjust to your own comfort.
16/8 Method
Males:
Eating Window: 12:00 PM - 8:00 PM
12:00 PM: Lunch
Grilled chicken salad with mixed greens, cherry tomatoes, cucumber, and avocado
Whole grain roll
Greek yogurt with berries
3:00 PM: Snack
A handful of mixed nuts and an apple
6:00 PM: Dinner
Baked salmon with quinoa and steamed broccoli
A small side salad with vinaigrette dressing
Females:
Eating Window: 12:00 PM - 8:00 PM
12:00 PM: Lunch
Mixed vegetable stir-fry with tofu and brown rice
Fresh fruit salad
3:00 PM: Snack
Carrot and celery sticks with hummus
6:00 PM: Dinner
Whole wheat pasta with marinara sauce, roasted vegetables, and a sprinkle of Parmesan cheese
Side of mixed greens with lemon-tahini dressing
20/4 Method (The Warrior Diet)
Males:
Eating Window: 4:00 PM - 8:00 PM
4:00 PM: Light Snack
A small bowl of mixed berries and almonds
6:00 PM: Main Meal
Grilled steak with sweet potato and green beans
Sautéed mushrooms and onions
Dark chocolate square for dessert
Females:
Eating Window: 4:00 PM - 8:00 PM
4:00 PM: Light Snack
Greek yogurt with honey and walnuts
6:00 PM: Main Meal
Lentil and vegetable curry with whole grain naan bread
Spinach salad with chickpeas, red onion, and feta cheese
A piece of fruit for dessert
OMAD (23/1) Method
Males:
Eating Window: 6:00 PM - 7:00 PM
6:00 PM: One Meal a Day
Oven-roasted chicken with mixed roasted vegetables (carrots, bell peppers, zucchini)
Brown rice and black beans
Large mixed greens salad with avocado, cherry tomatoes, sunflower seeds, and balsamic vinaigrette
Greek yogurt with mixed berries and a drizzle of honey
Females:
Eating Window: 6:00 PM - 7:00 PM
6:00 PM: One Meal a Day
Baked fish with quinoa and steamed asparagus
Roasted beet salad with goat cheese, walnuts, and arugula
Mixed vegetable sauté with olive oil and garlic
Fresh fruit salad
Remember that these are just examples, and your specific nutritional needs might differ. Be sure to adjust portion sizes and food choices to suit your individual preferences, dietary restrictions, and activity levels. It's essential to focus on consuming nutrient-dense foods to ensure you're getting the necessary vitamins, minerals, and macronutrients during your eating window.