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Intermittent Fasting Easy Meal Plan

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Is Intermittent Fasting Good For Bulking

Intermittent Fasting Meal Plan | FULL DAY IF Meal Plan (What I Eat)

Yes, absolutely!

One of the challenges of bulking while utilizing intermittent fasting is getting in enough calories in a restricted eating window.

However, if you can manage that, IF can really help your body burn up or prevent storing excess new fat while youre eating in a calorie surplus and adding size.

When Im bulking, Im trying to eat somewhere around 2250-2500 calories per day.

Ill often use a similar meal plan to the one above, but Ill add in a few of the following for extra calories and protein:

Greek yogurt: 110 calories and 13 grams of protein

Greek yogurt is an amazing source of protein, tastes delicious, and is great for your gut health.

String cheese: 80-100 calories and 7 grams of protein

Hands down, one of my favorite intermittent fasting snacks. Delicious, satisfying, and packed with good protein and fats.

Cheese quesadilla: 250 calories and 5-10 grams of protein

This is a great thing to cook up for lunch in the afternoon. Good carbs from whole wheat tortillas and lots of delicious fats and proteins in the cheese.

More fruit: 100 calories

When youre bulking, the temptation is to get all of your extra calories from crap and junk. Dont do it!

Splurging a little here and there is one of the benefits, but dont forget to get even more good antioxidants, vitamins, and minerals from fruits and veggies.

Oatmeal :200 calories and 8-10 grams of protein

This is becoming one of my favorite late night snacks for bulking while using intermittent fasting.

When Can I Eat On The 1: 8 Diet

If you’re following the 16:8 diet, you can pick any 8-hour window to suit your day. “The most common hours adopted for the eating period is 12pm to 8pm,” explains Tom Jenane, nutrition and fitness expert at Nature’s Health Box . “The reason for this is because people aren’t normally that hungry in the morning and you don’t want to be consuming too many calories in the evening. This window allows for lunch and dinner as well as healthy snacks .”

But while the choice is yours when it comes to eating on the 16:8 diet, research has identified the best time to eat breakfast, lunch and dinner for weight loss. According to a study by University of Murcia , it’s best to stick to a breakfast in the morning as skipping the meal is linked to a higher rate of obesity. While a late lunch can hinder weight loss in those trying to reduce fat mass. And a late dinner decreases glucose tolerance, making it easier to gain weight.

Intermittent Fasting: Can Betterme Help

Figuring out your optimal eating and fasting window ratios, make sure your IF transition is safe, adjusting to a new lifestyle this all seems like a lot to handle! BetterMe is ready to help you become the healthiest and happiest version of yourself!

We offer:

  • Filling meal ideas and meal plans for your IF journey

Ready to try? BetterMe app will change your life starting today!

Sticking to a healthy diet based on your health needs, allergies and preferences is a great idea, however when combined with a workout plan that meets your goals, it might bring you significant benefits. Better mood, stronger muscles, and endurance are just some.

Recommended Reading: Are There Benefits To Intermittent Fasting

Intermittent Fasting Diet Plan Indian


  • 5 Intermittent fasting diet plan Indian
  • Intermittent Fasting is a dietary strategy of not eating for a given period of time. For each individual there is customized Intermittent fasting diet plan Indian sets to lose weight and improve brain power. This fasting is the popular health and fitness method people are using to improve their overall health.

    Meal Plan Template #3 3 Meals A Day When Working Out In The Evening/night

    Intermittent Fasting Beginner

    Meal One:

    Super shake .

    1-2 palms of protein

    0.5-2 cupped handfuls of carbohydrates

    1-2 fistfuls of vegetables if you have eggs

    1-2 thumbs of fat

    Meal Two:

    1-2 palms of protein

    0.5-2 cupped handfuls of carbohydrates

    1-2 fistfuls of vegetables

    1-2 thumbs of fat


    2 scoops of branched-chain amino acids with 16-24 ounces of water, or 20-40 grams of whey protein. For added muscle gains, include carbohydrate protocol in Workout Nutrition section of the book.

    Meal Three/Post Workout

    Super shake . If you want to see more on how to make super shakes, you can check out my blog here.

    You could also follow the protocols in the Workout Nutrition section in the book.

    Don’t Miss: What Is The Purpose Of Intermittent Fasting

    Choosing A Time Window

    To get started, begin by picking an 8-hour window and limiting your food intake to that time span.

    Popular 16/8 time windows include:

    • 7 a.m. to 3 p.m.
    • 9 a.m. to 5 p.m.
    • 12 p.m. to 8 p.m.
    • 2 p.m. to 10 p.m.

    Many people prefer to eat between noon and 8 p.m., since you need to fast only overnight and skip breakfast but can still eat a balanced lunch and dinner, along with a few snacks throughout the day.

    Others opt to eat between 9 a.m. and 5 p.m., which allows plenty of time for a healthy breakfast around 9 a.m., a standard lunch around noon, and a light, early dinner or large snack around 4:30 p.m. before starting your fast.

    However, you can experiment and pick the time frame that best fits your schedule.

    It may help to set timers at both the beginning and the end of your eating window to remind you when to start and stop eating.

    Breakfast Eaters Tend To Have Healthier Habits

    Its true, many studies show that breakfast eaters tend to be healthier.

    For example, they are less likely to be overweight/obese, and have a lower risk of several chronic diseases (

    For this reason, many experts have claimed that breakfast must be good for you.

    However, these studies are so-called observational studies, which can not demonstrate causation.

    These studies show that people who eat breakfast are more likely to be healthier, but they can not prove that the breakfast itself caused it.

    Chances are that breakfast eaters have other healthy lifestyle habits that can explain this.

    For example, people who eat breakfast also tend to eat a healthier diet, with more fiber and micronutrients .

    On the other hand, people who skip breakfast tend to smoke more, drink more alcohol and exercise less .

    Perhaps these are the reasons that breakfast eaters are healthier, on average. It may not have anything to do with the breakfast itself.

    In fact, higher quality studies called randomized controlled trials suggest that it doesnt really matter whether you eat or skip breakfast.

    Bottom Line:

    Breakfast eaters tend to be healthier and leaner than breakfast skippers. This may be due to the fact that breakfast eaters have other healthy lifestyle habits.

    Read Also: Will Fasting Help Me Lose Weight

    Youll Likely Feel Hungry

    Even an 8- or 12-hour fast might feel like a long time when youre not used to fasting.

    You may go to bed hungry several times per week. That may naturally feel unpleasant and unsustainable in the long term .

    Plus, at times, it might be necessary to override your natural hunger and fullness cues in order to not break your fast earlier than planned.

    This doesnt mean that fasting isnt a schedule you can get used to. Once youve adjusted to intermittent fasting, you might even find it makes you feel less hungry (

    Fasting Meal Plan Sample

    Intermittent Fasting Meal Plan + Foods to Eat

    Are you interested in trying the 16:8 diet?

    Below is a 7-day meal plan that has everything you need to get started. Each day consists of lunch and dinner with snacking between meals.


    • Meal #1: Avocado chicken salad
    • Snack #2: Handful of mixed nuts with apricot slices
    • Meal #3: Macadamia basil pesto pasta
    • Snack #4: Glass of red wine and cheese


    • Meal #1: Vegan chickpea salad
    • Snack #2: Apple slices with peanut butter
    • Meal #3: Teriyaki chicken and cauliflower rice
    • Snack #4: Mixed berries with coconut cream


    • Meal #3: Asian fried noodles
    • Snack #4: Two chocolate chip cookies and a glass of milk


    • Meal #1: Broccoli tofu salad with quinoa
    • Snack #2: Piece of dark chocolate and bowl of mixed berries
    • Meal #3: Seared salmon with brown rice and parmesan-kale salad
    • Snack #4: Baked apple with cinnamon


    • Meal #1: Turkey chili with cornbread
    • Snack #2: Organic edamame and almond slices
    • Meal #3: Grilled shrimp served with corn and black bean salsa
    • Snack #4: Fruit salad with walnuts


    • Meal #1: Grilled salmon with brown rice and mixed greens
    • Snack #2: Greek yogurt topped with raspberries
    • Meal #3: Mexican tempeh quinoa salad
    • Snack # 4: Watermelon slices sprinkled with sea salt


    • Meal #1: Sprouts, chicken, and quinoa Buddha bowl
    • Snack #2: Hummus and pita with raw veggie sticks
    • Meal #3: Hearty chicken tortilla soup with garlic bread
    • Snack #4: Banana slices dipped in dark chocolate

    Recommended Reading: When Doing Intermittent Fasting Can You Drink Water

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    The creators of Ryan and Alex Duo Life. We are a husband-wife duo and lifestyle engineers.

    After eight years working in the corporate world as engineers, we left our high-powered jobs to tackle our true passion helping couples engineer their best lives.

    The synergy of our engineering minds and ten years of health coaching experience produced Ryan and Alex Duo Life. Our mission is to help you transform your bodies, minds, and relationship as a couple.

    Aldi Fun Beyond Groceries

    I also love that they have fun items in the ALDI Finds aisle. Perfect example is the hoodie blanket. Its a must have for our cold midwestern winter. I am always freezing as an intermittent faster and wear mine daily. I was so excited to see them back in ALDI again this winter.

    Of course with it being Valentines day week, ALDI was prepped on all the flowers! So beautiful. I actually ran to ALDI after my normal grocery haul because I forgot cake pop ingredients and my 12 year old Mila asked me to grab her flowers to take her friends on Valentines day 20 tulips for $10!!

    Also Check: How Many Calories Should You Eat On Intermittent Fasting

    Skipping Breakfast Does Not Cause Weight Gain

    As mentioned above, people who skip breakfast tend to weigh more than people who eat breakfast.

    This may seem paradoxical, because how can not eating make you gain more weight? Well, some claim that skipping breakfast causes you to become very hungry so that you overeat later in the day.

    This seems to make sense, but isnt supported by the evidence.

    It is true that skipping breakfast causes people to be more hungry and eat more at lunch, but this is not enough to overcompensate for the breakfast that was skipped.

    In fact, some studies have even shown that skipping breakfast may reduce overall calorie intake by up to 400 calories per day (

    Bottom Line:

    Higher-quality studies show that it makes no difference whether people eat or skip breakfast. Skipping breakfast makes you eat more at lunch, but not enough to compensate for the breakfast you skipped.

    Want To Try Out Intermittent Fasting Here’s A 1

    Intermittent Fasting 16/8 sample schedule meal plan

    Whether you’re just getting started with intermittent fasting or you’ve been practicing it for a while now and are feeling a little bored with your meals, trying an intermittent fasting meal plan is a great way to stay committed to your goals. This seven-day meal plan is delicious, nutritious, and can easily get you out of your diet rut.

    For those new to the concept, intermittent fasting doesn’t so much dictate what you eat as when you eat. So technically it’s not a conventional “diet,” but you’ll still want to practice healthy eating to reach your weight-loss goals. Instead of limiting calories, intermittent fasting limits the windows of time you can eat each day. There are so many different ways to practice intermittent fasting, but the most common method is called the 16 to 8 split, which involves fasting for 16 hours and then eating for eight hours.

    It might sound like a challenge at first, but it’s helpful to remember that at least eight hours of the 16 is spent sleeping. There’s also a lot of downtime between dinner and your bedtime that adds up. Remember to be patient with yourself as your body adjusts to its new eating schedule. If you’re looking to get started now, what better way than planning what you’re going to eat during your eight-hour eating window? Luckily, we’ve got some great ideas, and ahead you’ll find a fully planned week of meals that will keep you full and satisfied.

    Don’t Miss: What Is Keto Intermittent Fasting

    What Can I Eat While Intermittent Fasting

    During the times when youre not eating, water and zero-calorie beverages such as black coffee and tea are permitted.

    And during your eating periods, eating normally does not mean going crazy. Youre not likely to lose weight or get healthier if you pack your feeding times with high-calorie junk food, super-sized fried items and treats.

    But what Williams likes about intermittent fasting is that it allows for a range of different foods to be eaten and enjoyed. We want people to be mindful and take pleasure in eating good, nutritious food, she says. She adds that eating with others and sharing the mealtime experience adds satisfaction and supports good health.

    Williams, like most nutrition experts, regards the Mediterranean diet as a good blueprint of what to eat, whether youre trying intermittent fasting or not. You can hardly go wrong when you pick complex, unrefined carbohydrates such as whole grains, leafy greens, healthy fats and lean protein.

    What To Drink During Intermittent Fasting

    To get all the health benefits of Intermittent Fasting such as fat loss, increased metabolic rate, lower blood sugar levels, boost in the immune system and others, you have to restrict from consuming any caloric food. But you can still consume non-caloric beverages because they do not break your fast and allow you to get all the benefits of fasting.

    This is because non-caloric beverages do not cause the release of insulin, and as a consequence, do not interfere with fat burning and autophagy .

    This would include:

    • Plain black coffee
    • Plain tea

    Got more questions about Intermittent Fasting Drinks? Weve got more information in our blog post What Can You Drink During Intermittent Fasting.

    Don’t Miss: Where Is Fasting In The Bible

    What Does An Intermittent Fasting Schedule Look Like

    Arent exactly sure how to plan your meals when fasting? Dont you worry, I got you! My intermittent fasting schedule doesnt look all that different from my natural routine.

    Generally, my eating window is from 11:30 am to 4 pm each day. This is about 5 hours of eating time each day. And that leaves the rest of the day for fasting.

    This schedule works best for me because, as I said, it feels close to my normal day. You might find it more challenging if youre used to eating dinner very late. There are other ways to make IF work for you and your routine, which you can read more about here.

    Overall, this setup leaves me feeling full when Im eating, which I appreciate, and I dont obsess about food for the rest of the day. This is a welcomed change after a long history of yoyo dieting and Weight Loss Mistakes.

    ALSO: I like to stick to my routine but its not completely set in stone. Theres room for some flexibility if I have to eat earlier or later in the day. Just adjust accordingly.

    Omad Fasting One Meal A Day Aka 23/1

    Dr. Bergs Meals and Intermittent Fasting Pattern

    How: Fast for 23h and eat once a day

    Another popular fasting schedule is called one-meal-a-day .

    It is exactly what it sounds like you choose a time in a day that is the most suitable for you to have your on and only meal of the day.

    I know what youre thinking isnt that almost starving? And yes, you are right OMAD diet shouldnt be done without thought on how to get at least 1200 calories during that one meal.

    Thus if you choose this 23/1 fasting make sure your meal is a hearty and nutritious one.

    If youre keen to try out OMAD we do have a21-Day OMAD Challengethat is packed with all the info you need, and also includes meal ideas and recipes to make it super simple.

    A full article on OMAD diet you can find here: All You Need To Know About OMAD Diet

    Recommended Reading: Can You Drink Bone Broth While Fasting

    Why Can Intermittent Fasting Not Be Done For Prolonged Hours

    Intermittent fasting cannot be done for longer periods like 24, 36, 48 or 72 hours. If an individual starves for a longer duration, the body may start the reverse response by storing the fat.

    Research studies show that the human body can take up to 4 weeks or less to become used to intermittent fasting.

    Initially, the individual may feel agitated and hungry in adopting this new routine.

    Those who adjust well with intermittent fasting stick to this diet because the results are pretty satisfying.

    Intermittent Fasting : 2 Aka The Fast Diet

    How: 2 days per week restrict calories to 500-600, 5 days per week eat normally

    5:2 Intermittent Fasting lets you eat normally 5 days per week and restricts your calorie intake to 500-600 per day during the other 2 days. When choosing your fasting days, keep in mind that there should be at least one regular eating day in between.

    Please note, that your results really depends on what you eat during the 5 days of non-fasting, thus stick to the nutritious and whole diet throughout for max results.

    For more on the 5:2 diet, check out A Full Guide On 5:2 Intermittent Fasting.

    Also Check: What Should I Eat Intermittent Fasting

    Mechanism Of Intermittent Fasting

    Intermittent fasting can be done in various ways as per the convenience of the individual doing it.

    There can be a variety of intermittent fasting schedules. One can choose to eat during the eight hours in a day and then switch to a fasting regimen during the rest of the day, or one can even choose to eat one meal in an entire day. This can be done twice a week.

    Research suggests that the body exhausts its glycogen stores and begins metabolizing fat. This process is often known as metabolic switching.

    If a person is consuming meals frequently, throughout the day, without exercising, they are burning that calorie intake and not their body fat.

    Fat loss is a gradual process, and intermittent fasting is one of the best ways for weight loss.

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