16/8 Intermittent Fasting Meal Plan: 7-Day Guide

Quick Summary: A 16/8 intermittent fasting meal plan involves eating all your daily calories within an 8-hour window (typically 12pm-8pm) and fasting for 16 hours. Focus on protein-rich first meals, balanced lunches, and satisfying dinners. Aim for 1,400-1,800 calories with 80-120g protein daily for weight loss, spread across 2-3 meals during your eating window.

You've decided to try 16/8 intermittent fasting—now the question is: what do you actually eat? The fasting part is straightforward (don't eat for 16 hours), but the eating part is where most people struggle. Without a plan, it's easy to either overeat during your 8-hour window or make poor food choices that leave you hungry and irritable.

This meal plan takes the guesswork out of intermittent fasting. Whether you're meal prepping on Sunday or looking for grab-and-go options, you'll know exactly what to eat, when to eat it, and how much. The goal is simple: meals that keep you full, support your energy levels, and help you see results.

If you want to understand the science behind why intermittent fasting works and how your body responds to fasting, check out our complete guide to intermittent fasting and meal planning. But if you're ready for a practical plan you can start today, keep reading.

How to Structure Your 16/8 Eating Window

The 16/8 method gives you flexibility in choosing when to eat, but most people find a 12pm to 8pm eating window works best. This schedule lets you skip breakfast (extending your overnight fast), enjoy a normal lunch with coworkers, and have dinner with family—all without feeling like you're on a restrictive diet.

Within your 8-hour window, you'll typically eat 2-3 meals. Some people prefer two larger meals at 12pm and 6pm, while others do better with a moderate lunch, afternoon snack, and dinner. There's no single right approach—the best structure is whatever you can stick with consistently.

What matters most is the quality of those meals. After 16 hours of fasting, your body is primed to absorb nutrients efficiently. This is your opportunity to fuel up with foods that support your goals rather than undermine them. For a deeper dive into optimal food choices for weight management, our Best Foods for Weight Loss guide covers the research behind what actually works.

What to Eat: Building Balanced IF Meals

Every meal during your eating window should include three components: protein to maintain muscle and keep you satisfied, healthy fats for sustained energy, and fiber-rich carbohydrates for nutrients and fullness. Skimping on protein is the most common mistake—aim for at least 25-35 grams per meal.

Your first meal (breaking the fast) deserves extra attention. After 16 hours without food, a protein-heavy meal helps stabilize blood sugar and prevents the energy crash that comes from reaching for carb-heavy options. Think eggs with vegetables, grilled chicken over greens, or a protein-packed grain bowl.

Dinner can be slightly more flexible, but should still prioritize protein and vegetables. This is where you can enjoy satisfying meals like salmon with roasted sweet potatoes, lean beef stir-fry, or chicken with whole grains. The key is feeling satisfied—not stuffed—so you're not tempted to snack after your eating window closes.

7-Day 16/8 Intermittent Fasting Meal Plan

This sample week follows a 12pm-8pm eating window with approximately 1,500-1,700 calories daily. Adjust portions based on your individual calorie needs and goals.

Day 1

12:00 PM – First Meal: Grilled chicken breast (6oz) over mixed greens with avocado, cherry tomatoes, and olive oil dressing. Side of quinoa. (~550 calories, 45g protein)

3:30 PM – Snack: Greek yogurt with a handful of almonds. (~200 calories, 18g protein)

7:00 PM – Dinner: Baked salmon with roasted broccoli and brown rice. (~600 calories, 40g protein)

Day 2

12:00 PM – First Meal: Turkey and vegetable stir-fry with cauliflower rice. (~500 calories, 38g protein)

3:30 PM – Snack: Apple slices with 2 tablespoons almond butter. (~250 calories, 6g protein)

7:00 PM – Dinner: Lean beef bowl with sweet potatoes, black beans, and roasted peppers. (~650 calories, 42g protein)

Day 3

12:00 PM – First Meal: Three-egg omelet with spinach, mushrooms, and feta cheese. Whole grain toast. (~480 calories, 32g protein)

3:30 PM – Snack: Cottage cheese with berries. (~180 calories, 20g protein)

7:00 PM – Dinner: Grilled chicken with honey mustard glaze, asparagus, and wild rice. (~580 calories, 44g protein)

Day 4

12:00 PM – First Meal: Shrimp and vegetable bowl with brown rice and teriyaki sauce. (~520 calories, 35g protein)

3:30 PM – Snack: Hard-boiled eggs (2) with celery and hummus. (~220 calories, 14g protein)

7:00 PM – Dinner: BBQ chicken with roasted vegetables and mashed sweet potatoes. (~620 calories, 45g protein)

Day 5

12:00 PM – First Meal: Large salad with grilled salmon, avocado, cucumber, and lemon vinaigrette. (~560 calories, 38g protein)

3:30 PM – Snack: Protein bar or shake. (~200 calories, 20g protein)

7:00 PM – Dinner: Ground turkey taco bowl with lettuce, tomatoes, cheese, and salsa over rice. (~600 calories, 40g protein)

Day 6

12:00 PM – First Meal: Chicken adobo with brown rice and steamed broccoli. (~540 calories, 42g protein)

3:30 PM – Snack: Mixed nuts and string cheese. (~230 calories, 12g protein)

7:00 PM – Dinner: Lemon herb chicken with roasted vegetables and quinoa. (~590 calories, 44g protein)

Day 7

12:00 PM – First Meal: Overnight oats with protein powder, banana, and peanut butter. (~480 calories, 30g protein)

3:30 PM – Snack: Turkey roll-ups with cheese and avocado. (~250 calories, 22g protein)

7:00 PM – Dinner: Steak with roasted Brussels sprouts and baked potato. (~680 calories, 48g protein)

Meal Prep Tips for Intermittent Fasting Success

The difference between sticking with 16/8 fasting and giving up usually comes down to preparation. When your eating window opens at noon and you're genuinely hungry, you'll eat whatever's available. Make sure what's available is something that supports your goals.

Batch cooking on weekends is the most efficient approach. Grill or bake several pounds of chicken breast, cook a large pot of rice or quinoa, and roast a variety of vegetables. These components can be mixed and matched throughout the week into different meals. Portion them into containers so grabbing lunch is as easy as grabbing a bag of chips from the vending machine.

For an even simpler approach, Clean Eatz Kitchen's meal plans deliver pre-portioned, macro-balanced meals that heat in under 4 minutes. Their weight loss meals come in under 500 calories with at least 20g protein—perfectly sized for an intermittent fasting schedule. No cooking, no calorie counting, just heat and eat during your eating window.

For more strategies on making meal prep sustainable, our Complete Meal Prep Guide covers everything from batch cooking techniques to storage tips.

Frequently Asked Questions

What should I eat on a 16/8 intermittent fasting schedule?

Focus on nutrient-dense foods that keep you full: lean proteins like chicken, fish, and eggs; healthy fats from avocados, nuts, and olive oil; complex carbohydrates such as brown rice and quinoa; and plenty of vegetables. Prioritize protein at your first meal to stabilize blood sugar after your fast.

How many calories should I eat during my 8-hour eating window?

Your calorie needs don't change just because you're fasting. Most women need 1,600-2,000 calories daily for weight loss, while men typically need 1,800-2,200 calories. The difference is you're consuming these calories within 8 hours instead of spreading them throughout the day.

What time should I start eating on the 16/8 diet?

The most common eating window is 12pm to 8pm, which allows you to skip breakfast and still enjoy lunch and dinner at normal times. However, you can adjust this to fit your schedule—some people prefer 10am to 6pm or 1pm to 9pm. The key is consistency.

Can I drink coffee during the 16-hour fasting period?

Yes, black coffee is allowed during fasting and may actually help suppress appetite. You can also drink water, plain tea, and other zero-calorie beverages. Avoid adding cream, sugar, or milk as these will break your fast.

How do I meal prep for intermittent fasting?

Prepare 2-3 protein-rich meals and snacks for each day of your eating window. Batch cook proteins like chicken or beef on weekends, pre-chop vegetables, and portion out healthy snacks. Having meals ready prevents poor food choices when hunger hits during your eating window.

The Bottom Line

A successful 16/8 intermittent fasting meal plan doesn't have to be complicated. Focus on protein-rich foods, include healthy fats and fiber at each meal, and prepare your meals in advance. The 7-day plan above gives you a framework to start—adjust portions and swap ingredients based on your preferences and calorie needs.

The real key to intermittent fasting success is consistency, not perfection. Find an eating window that fits your lifestyle, prepare meals that you actually enjoy eating, and give your body time to adapt. Most people find hunger becomes much more manageable after the first week or two.

Ready to simplify your meal prep? Clean Eatz Kitchen's Weight Loss Meal Plan delivers portion-controlled, protein-rich meals perfect for intermittent fasting—no cooking required. Or explore our Build Your Meal Plan option to customize exactly what you want.