Intermittent Fasting - Sample Diet 1

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.