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Sample meal plans › Intermittent fasting
A sample week: intermittent fasting (16:8)
A 16:8 time-restricted pattern: all food is eaten in an 8-hour window, here noon to 8 pm, and only water, black coffee or plain tea are taken during the other 16 hours. What you eat in the window still matters, so this plan uses healthy Mediterranean-style meals.
Not medical advice. A sample week for ideas, not a meal plan made for you. Portions are as written in each recipe and are not matched to your calorie needs. If you have a health condition, food allergies, are pregnant or take medicines (especially for diabetes or blood pressure), check with your doctor or a registered dietitian before changing how you eat.
Eating window: 12 pm to 8 pm
The week
Meals with a link have a full recipe below. The others are simple meals you can put together without one.
Tips
- Eating window: noon to 8 pm. Lunch around noon, snack mid-afternoon, dinner by 7:30 pm.
- Outside the window, stick to water, black coffee or plain tea.
- Make lunch and dinner filling with protein, fiber and healthy fat so the morning is easier.
- If you take medicine for diabetes or blood pressure, or are pregnant, talk to your doctor before fasting.
What studies found
No clear benefit. In a 12-month trial, eating only between 8am and 4pm plus calorie limits gave no significant extra weight loss over calorie limits alone. Liu 2022, N Engl J Med
See what it means for your longevity score
The recipes (17)
Public-domain recipes from U.S. government agencies, reproduced with their credit lines. No endorsement by these agencies is implied.
Mediterranean Quinoa Salad
Ingredients- ½ cup uncooked quinoa, rinsed
- 1 cup water
- ½ medium cucumber, chopped (about ½ cup)
- ¼ cup chopped roasted red pepper or ½ cup halved cherry or grape tomatoes
- ¼ cup kalamata olives, pitted and chopped
- ½ cup chopped fresh parsley
- ¼ cup crumbled feta
- [Dressing]
- 1 tablespoon extra-virgin olive oil
- 2 tablespoons red wine vinegar
- 2 tablespoons lemon juice (about ½ lemon)
- 1 teaspoon Dijon mustard or brown mustard
- Add the quinoa and water to a medium saucepan.
- Bring to a boil, then reduce heat to maintain a simmer. Cook until the quinoa is tender, about 10-15 minutes.
- Remove the pan from the heat. Fluff the cooked quinoa with a fork and let sit to cool. You can speed up this process by spreading it on a baking sheet and putting it in the refrigerator.
- In a medium mixing bowl, make the dressing by whisking together the olive oil, vinegar, lemon juice, and mustard.
- Add the cooked and cooled quinoa, along with the cucumber, red peppers or tomatoes, olives, parsley, and feta. Toss gently to combine.
- Serve immediately, or chill before serving if desired, up to 5 days.
Per serving: Calories: 280Protein: 8.5 gCarbs: 34 gFibre: 8.5 gFat: 14 gSodium: 430 mg
Baked Salmon Dijon
Ingredients- 1 C fat-free sour cream
- 2 tsp dried dill
- 3 Tbsp scallions (green onions), rinsed and finely chopped
- 2 Tbsp Dijon mustard
- 2 Tbsp lemon juice
- 1½ lb salmon fillet, cut into 6 portions (4 oz each)
- ½ tsp garlic powder
- ½ tsp ground black pepper
- Cooking spray
- Preheat oven to 400 °F.
- Whisk sour cream, dill, scallions, mustard, and lemon juice in a small bowl to blend.
- Lightly coat baking sheet with cooking spray.
- Place salmon, skin side down, on the prepared baking sheet. Sprinkle with garlic powder and pepper, then spread with sauce.
- Bake salmon fillets until each is opaque in the center and flakes easily with a fork in the thickest part, about 20 minutes (to a minimum internal temperature of 145 °F).
- Serve immediately.
Per serving: Calories: 196Protein: 27 gCarbs: 5 gFibre: 0 gFat: 7 gSodium: 229 mg
Lentil Soup
Ingredients- 2 Tbsp olive oil
- 2 medium carrots, diced
- 2 medium stalks celery, chopped
- 1 small yellow onion, chopped
- 2 cloves garlic, minced
- 1 tsp dried oregano
- 1 tsp dried basil
- ½ tsp ground black pepper
- 2 C dry lentils
- 1 can (14½ oz) crushed tomatoes
- 2 C vegetable broth
- 6½ C water
- In a large soup pot, heat oil over medium heat. Add carrots, celery, and onion; cook and stir until the onion is tender.
- Stir in garlic, oregano, basil, and pepper. Cook for 2 minutes.
- Stir in lentils and tomatoes, then add the vegetable broth and water.
- Cover and bring to a boil. Reduce heat and simmer for at least 1 hour or until lentils are tender.
- Store leftovers in the refrigerator and reheat on the stove or in the microwave. The soup will taste better the next day!
Per serving: Calories: 151Protein: 9 gCarbs: 24 gFibre: 7 gFat: 3 gSodium: 248 mg
Home-Style Hummus
Ingredients- 1 (15-ounce) can no-salt-added chickpeas (garbanzo beans)
- 2 garlic cloves, peeled and smashed
- 2 tablespoons lemon juice (about ½ lemon), plus more to taste if desired
- 2 tablespoons tahini (sesame seed paste)
- 1 teaspoon extra-virgin olive oil
- ¼ teaspoon ground black pepper
- ¼ teaspoon salt
- Pinch sweet or smoked paprika
- Drain the chickpeas. Reserve the canning liquid and set aside.
- Put the chickpeas in a food processor or blender.
- Add the garlic, lemon juice, tahini, oil, black pepper, salt, and half of the reserved chickpea canning liquid (about ⅓ cup).
- Puree the until very smooth, about 2-3 minutes, adding additional canning liquid as necessary to produce a thick dip.
- Add additional lemon juice to taste, if desired.
- Transfer to a serving dish (or a storage container if you’re not eating it right away). Garnish with paprika.
- Serve right away, or store in an air-tight container in the refrigerator for up to 7 days. Can be frozen if desired.
Per serving: Calories: 90Protein: 4 gCarbs: 11 gFibre: 3 gFat: 3.5 gSodium: 80 mg
Chicken and Vegetable Stir-Fry
Ingredients- ¼ cup lite (reduced-sodium) soy sauce
- ¼ cup water
- 1 tablespoon cornstarch
- 2 tablespoons rice wine vinegar
- 2 tablespoons honey
- 2 tablespoons grated fresh ginger (or 1 teaspoon ground dried ginger)
- 2 cloves garlic, minced (about 1 teaspoon)
- 2 tablespoons canola oil, divided
- 1 pound (16 ounces) boneless, skinless chicken breasts, cut into bite-sized pieces
- 4 cups of fresh or frozen stir-fry vegetables, trimmed and chopped as needed (e.g. asparagus, broccoli, carrots, mushrooms, onions, peppers, zucchini, snap peas, cabbage)
- 2 cups cooked brown rice, warmed if needed
- In a medium mixing bowl, whisk together the soy sauce, water, cornstarch, vinegar, honey, ginger, garlic to create a sauce. Set aside.
- Heat a medium skillet over medium heat.
- Add 1 tablespoon of the oil and heat until shimmering.
- Add the chicken and cook until cooked through (internal temperature of 165°F), about 5-7 minutes. Remove the chicken from pan and set aside.
- Add the remaining 1 tablespoon of oil to the pan and heat until shimmering.
- Add the vegetables and cook, stirring often, until fork-tender but still firm, about 6-10 minutes.
- Add the sauce and cook, stirring often, until the sauce is heated through and slightly thickened, about 2-3 minutes.
- Add the cooked chicken and stir to combine.
- Serve warm over the cooked brown rice.
Per serving: Calories: 350Protein: 26 gCarbs: 37 gFibre: 5 gFat: 10 gSodium: 600 mg
Hummus and Veggie Wrap-Up
Ingredients- 2 tablespoons hummus (store-bought or homemade; try the Home-Style Hummus recipe on page 16)
- 1 (8-inch) whole-wheat tortilla
- ½ cup mixed salad greens
- 2 tablespoons finely chopped sweet onion
- ¼ cup thinly sliced cucumber
- 2 tablespoons diced tomato
- 2 tablespoons shredded carrots
- 1 tablespoon balsamic vinaigrette
- Spread the hummus over the tortilla.
- Layer the tortilla with the salad greens, onion, cucumber, tomato, and carrots.
- Drizzle with the vinaigrette.
- Fold the sides of the tortilla over towards the center, then roll up tightly.
- Serve cold.
Per serving: Calories: 250Protein: 7 gCarbs: 29 gFibre: 6.5 gFat: 12.5 gSodium: 555 mg
Turkey Chili with Beans and Corn
Ingredients- 1 tablespoon olive oil
- 2 large onions, diced (about 3 cups)
- 2 large bell pepper, diced (about 3 cups)
- 1 pound (16 ounces) lean ground turkey (90% lean or higher)
- 3-6 cloves garlic, minced (about 1 tablespoon)
- 3-4 tablespoons chili powder, to taste
- 1-2 tablespoons smoked paprika, to taste
- 2-4 tablespoons cumin, to taste
- ½ teaspoon salt
- ½ teaspoon ground black pepper
- 1 (28-ounce) can no-salt-added crushed tomatoes
- 2 (15-ounce) cans no-salt-added beans (one type or a combination; e.g. kidney beans, black beans, pinto beans), drained and rinsed
- 1 (11-ounce) bag frozen corn
- Heat a large pot or Dutch oven over medium heat.
- Add the oil and heat until shimmering.
- Add the onions and bell pepper. Cook, stirring often, for 2 minutes.
- Add the ground turkey. Cook until the turkey is no longer pink, about 7-10 minutes, breaking it up into crumbles as it cooks.
- Add the garlic, chili powder, smoked paprika, cumin, salt, and pepper. Cook, stirring constantly, until fragrant, about 1-2 minutes.
- Add the tomatoes with their juice.
- Reduce the heat to medium-low and simmer for 25-30 minutes.
- Add the beans and corn. Stir to combine and cook until the corn is thawed, about 2-4 minutes.
- Serve warm.
Per serving: Calories: 345Protein: 23.5 gCarbs: 47 gFibre: 14 gFat: 8.5 gSodium: 250 mg
Grilled Tuna With Chickpea and Spinach Salad
Ingredients- 1 Tbsp olive or canola oil
- 1 Tbsp garlic, minced (about 2–3 cloves)
- 2 Tbsp lemon juice
- 1 Tbsp oregano, minced (or 1 tsp dried)
- 12 oz tuna steak, cut into 4 portions (3 oz each)
- [For salad:]
- ½ can (15½ oz) low-sodium chickpeas (or garbanzo beans), drained and rinsed
- ½ bag (10 oz) leaf spinach, rinsed and dried
- 1 Tbsp lemon juice
- 1 medium tomato, rinsed and cut into wedges
- ⅛ tsp salt
- ⅛ tsp ground black pepper
- Preheat grill pan or oven broiler (with the rack 3 inches from heat source) on high temperature.
- Combine oil, garlic, lemon juice, and oregano, and brush over tuna steaks. Marinate for 5–10 minutes.
- Meanwhile, combine all salad ingredients. (Salad can be made up to 2 hours in advance and refrigerated.)
- Grill or broil tuna on high heat for 3–4 minutes on each side until the flesh is opaque and separates easily with a fork (to a minimum internal temperature of 145 °F).
- Serve one tuna steak over 1 cup of mixed salad.
Per serving: Calories: 282Protein: 31 gCarbs: 15 gFibre: 5 gFat: 10 gSodium: 418 mg
Vegetable Thai Curry
Ingredients- 1 tablespoon olive oil
- 1 medium onion, chopped (about 1 cup)
- 1 tablespoon grated fresh ginger (or 1 teaspoon ground dried ginger)
- 2-3 cloves garlic, minced (about 1½ teaspoons)
- 4 cups fresh or frozen vegetables, trimmed and cut into ½-to 1-inch pieces (one type or a combination; e.g. bell peppers, broccoli, carrots, mushrooms, green beans, cauliflower, zucchini)
- 2 tablespoons red curry paste
- 1 cup coconut milk
- 2 cups low-sodium vegetable broth
- 2 teaspoons sugar
- 1 (16-ounce) block extra-firm tofu, cubed
- ½ lime, juiced (about 1 tablespoon juice)
- 2 cups cooked brown rice
- Heat a large pot or Dutch oven over medium heat.
- Add the oil and heat until shimmering.
- Add the onion and cook, stirring often, until softened, about 3-5 minutes.
- Add the ginger and garlic and cook until fragrant, about 30-60 seconds, stirring constantly.
- Add the selected vegetables and cook for 5 minutes, stirring occasionally.
- Add the curry paste. Cook, stirring often, for 2 minutes.
- Add the coconut milk, broth, and sugar. Stir to combine.
- Gently fold in the tofu cubes and bring to a simmer over medium heat. Reduce the heat to medium-low to maintain a gentle simmer.
- Cook until the vegetables have softened, about 5-10 minutes, depending on the vegetables used.
- Remove from the heat and stir in the lime juice, then serve warm over the cooked brown rice.
Per serving: Calories: 390Protein: 15 gCarbs: 50 gFibre: 5 gFat: 13 gSodium: 660 mg
Garlic Avocado Toast with Fried Egg
Ingredients- 2 slices whole-grain bread
- 1 clove garlic, peeled and halved crosswise
- ½ medium avocado, pitted
- 1 tablespoon lime juice
- Nonstick cooking spray
- 2 large eggs
- 1 tablespoon chopped fresh parsley, divided
- 1 tablespoon crumbled feta cheese, divided
- 2 pinches ground black pepper, divided
- Place the bread slices in a toaster, under a broiler, or in a skillet over medium heat. Toast to the desired level of doneness.
- Rub the cut side of one of the garlic clove halves on one side of each slice of toasted bread.
- Use a spoon to scoop the flesh of the avocado out into a small bowl. Add the lime juice and mash together with a fork. Divide the mixture over the slices of toasted bread and spread to cover one side of each slice. Set aside.
- Spray a small or medium skillet with cooking spray and place over medium heat. When the pan is hot, crack the eggs in the pan and cook to desired doneness.
- Slide one of the eggs from the skillet onto the top of each slice of avocado toast.
- Top each egg with half of the feta, parsley, and black pepper. Serve right away.
Per serving: Calories: 280Protein: 12 gCarbs: 20.5 gFibre: 7.5 gFat: 17.5 gSodium: 255 mg
Cucumber-Herb Tzatziki
Ingredients- ½ cup grated cucumber, squeezed to drain excess liquid
- ½ cup plain yogurt
- 1 tablespoon fresh mint, chopped
- 1 tablespoon fresh basil, chopped
- 1 tablespoon finely chopped garlic scapes (or 1 clove minced garlic)
- 2 teaspoons lemon juice
- 1 teaspoon extra-virgin olive oil
- Pinch salt
- Add the grated and drained cucumber to a medium mixing bowl.
- Add the yogurt, mint, basil, garlic scapes, lemon juice, oil, and salt.
- Stir to combine.
- Serve right away, or chill before serving.
Per serving: Calories: 60Protein: 3 gCarbs: 8 gFibre: 1 gFat: 2 gSodium: 130 mg
Lemony Pan-Seared Fish with Wilted Kale
Ingredients- 1 lemon
- 1 (4-to 6-ounce) fish fillet (e.g. flounder, whiting, tilapia, salmon, tuna)
- ¼ teaspoon salt-free seasoning blend
- 1½ teaspoons chopped fresh dill (or ½ teaspoon dried)
- 1 tablespoon olive oil, divided
- 2 cups chopped or shredded kale, stems removed
- Cut the lemon in half lengthwise. Juice one of the halves into a small bowl. Cut the other half into four wedges. Set the lemon juice and lemon wedges aside.
- On a clean plate or other surface (e.g. cutting board), pat the fish dry with paper towels, then season it evenly on both sides with the seasoning blend and chopped dill.
- Preheat a nonstick skillet over medium-high heat.
- Add ½ tablespoon of the oil to the pan.
- Add the fish and cook on the first side until browned, about 2-4 minutes.
- Turn the fish over and heat until cooked through and flakes easily with a fork, about 4-6 minutes.
- Transfer the fish to a clean plate and cover with foil.
- Add the remaining ½ tablespoon of oil to the pan.
- Add the kale and cook until wilted, about 2-4 minutes.
- Add the lemon juice and stir to combine.
- Transfer the kale to the plate with the fish and serve warm, squeezing on additional lemon juice as desired.
Per serving: Calories: 325Protein: 28 gCarbs: 23 gFibre: 4.5 gFat: 15 gSodium: 140 mg
Mediterranean Chickpea Salad
Ingredients- 2 tablespoons lemon juice or red wine vinegar
- 2 tablespoons extra-virgin olive oil
- ½ teaspoon dried oregano
- ½ teaspoon crushed red pepper flakes
- ½ medium onion, diced (about ½ cup)
- 1-2 cloves garlic, minced (about 1 teaspoon)
- 1 (15-ounce) cans no-salt-added chickpeas (garbanzo beans), drained and rinsed
- 1 medium tomato, diced (about 1 cup)
- ½ medium cucumber, unpeeled and diced (about ½ cup)
- ½ medium bell pepper, diced (about ½ cup)
- In a large mixing bowl, whisk together the lemon juice or vinegar, oil, oregano, and red pepper flakes to make a dressing.
- Add the onion and garlic. Stir to combine, then let sit for at least 10 minutes.
- Add the chickpeas, tomatoes, cucumber, and bell pepper. Toss to combine.
- Serve immediately, or chill before serving if desired.
Per serving: Calories: 145Protein: 4.5 gCarbs: 15 gFibre: 3 gFat: 8.5 gSodium: 10 mg
Sheet Pan Chicken and Vegetables
Ingredients- 1 medium sweet potato, peeled and diced into ½-inch pieces
- 2 tablespoons olive oil
- ¼ teaspoon salt, divided
- ¼ teaspoon ground black pepper, divided
- 8 ounces (½ pound) boneless, skinless chicken breast, cut into bite-size chunks or strips
- 3-4 cups of fresh vegetables cut into bite-size pieces (red bell pepper, zucchini, yellow squash, onion, broccoli or cauliflower)
- 1 small lemon, zested and juiced
- 1 teaspoon Italian seasoning
- ½ teaspoon garlic powder (or 1 clove garlic minced)
- ¼ cup grated parmesan cheese
- Pre-heat the oven to 400°F.
- Prepare a baking sheet with parchment paper or coat with nonstick cooking spray.
- In a medium bowl, toss the diced sweet potatoes with 1 tablespoon olive oil and half of the salt and pepper.
- Spread on prepared baking sheet and bake for 10 minutes.
- Using the same bowl, add the chicken and fresh vegetables. Coat with 1 tablespoon oil and the remaining salt and pepper, lemon juice and zest, Italian seasoning, and garlic powder. Toss to coat.
- Once the sweet potatoes have cooked for 10 minutes, add the chicken and vegetables to the pan with the potatoes. Toss and spread evenly.
- Bake for 20 more minutes, tossing halfway through, until the chicken is cooked through and vegetables are tender.
- Sprinkle with parmesan. Serve warm.
Per serving: Calories: 370Protein: 28 gCarbs: 24 gFibre: 6 gFat: 20 gSodium: 495 mg
Zesty Black Bean Soup
Ingredients- 3 (15-ounce) cans no-salt-added black beans, drained and rinsed
- 2 cups (16 ounces) low-sodium vegetable broth
- 1 (10-ounce) can no-salt-added diced tomatoes with green chiles, drained
- 1 teaspoon ground cumin
- 1 teaspoon onion powder
- ½ teaspoon garlic powder
- ¼ teaspoon dried oregano
- 1-2 tablespoons lime juice, to taste (about ½-1 lime)
- 6 tablespoons nonfat plain Greek yogurt, divided
- 2 tablespoons sliced scallions (green onions), divided
- In a food processor or blender, add the beans, broth, tomatoes with green chiles, cumin, onion powder, garlic powder, and oregano. Blend until fairly smooth.
- Transfer the mixture to a medium saucepan and place over medium heat.
- Bring the mixture up to a gentle simmer and let it cook until it is warmed through and the flavors have combined, about 5-10 minutes, stirring occasionally.
- Add the lime juice and stir to combine.
- Divide the soup between six serving bowls and top each with 1 tablespoon of the Greek yogurt and ½ tablespoon of the scallions.
- Serve warm, adjusting the flavor with additional lime juice as desired.
Per serving: Calories: 220Protein: 15 gCarbs: 43 gFibre: 12 gFat: 1 gSodium: 80 mg
No-Bake Energy Balls
Ingredients- 1 cup old-fashioned (rolled) oats
- ⅔ cup toasted unsweetened coconut flakes
- ½ cup flax meal (ground flax seed)
- ½ cup toasted unsalted pepitas (green pumpkin seeds) or shelled sunflower seeds
- ½ cup unsweetened nut or seed butter (e.g. peanut butter, almond butter, sunflower butter)
- ½ cup honey
- 1 tablespoon chia seeds or hemp hearts (hulled hemp seeds)
- 1 teaspoon vanilla extract
- ½ teaspoon ground cinnamon
- In a medium mixing bowl, stir together the oats, coconut, flax meal, pepitas, nut or seed butter, honey, chia seeds or hemp hearts, vanilla, and cinnamon.
- Cover the bowl with plastic wrap and place in the refrigerator to chill for 30 minutes.
- Roll the mixture into 1-inch balls. Store in an airtight container in the refrigerator for up to 2 weeks, or freeze for up to 3 months.
Per serving: Calories: 105Protein: 3.5 gCarbs: 11.5 gFibre: 2 gFat: 5.5 gSodium: 5 mg
White Bean, Kale, and Tomato Stew
Ingredients- 1 tablespoon oil
- 1 large onion, diced
- 2 large carrots, peeled and diced (about 1 cup)
- 12 cloves garlic, minced (about 2 tablespoons)
- 4 cups chopped kale
- 8 cups (64 ounces) low-sodium vegetable broth
- 2 (14.5-ounce) cans no-salt-added diced tomatoes
- 2 (15.5-ounce) cans no-added salt cannellini beans, with liquid
- 1 (8-ounce) package ready microwavable whole-grain rice (e.g. brown rice) or 2 cups cooked whole-grain rice
- 2 tablespoons Italian seasoning blend
- ¼ teaspoon ground black pepper
- Heat a heavy stockpot over medium heat.
- Add the oil and heat until shimmering.
- Add the onion, carrots, and garlic.
- Sauté until the onion and carrots are tender, stirring frequently, about 7-8 minutes.
- Reduce the heat to low.
- Add the chopped kale and broth.
- Cover the pot with a lid.
- Simmer for 10-15 minutes.
- Add the diced tomatoes and their juice, cannellini beans, rice, Italian seasoning, and black pepper.
- Cook until heated through.
- Serve warm.
Per serving: Calories: 230Protein: 10 gCarbs: 37.5 gFibre: 6.5 gFat: 2.5 gSodium: 190 mg
More recipes and guides
- Diet Review: Intermittent Fasting (Harvard Nutrition Source)
- Healthy Eating Recipes (NHLBI, NIH)
- Recipes (Harvard T.H. Chan School of Public Health, The Nutrition Source)
How this diet is defined here: Time-restricted eating (16:8) as tested in trials such as Liu et al. 2022, N Engl J Med (https://doi.org/10.1056/NEJMoa2114833), which used an 8-hour eating window, and the Harvard Nutrition Source intermittent fasting review
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