Real-life examples of 3 simple intermittent fasting meal plans you can actually follow

If you’re looking for examples of 3 simple examples of intermittent fasting meal plans, the 16:8 style is usually the easiest place to start. You fast for 16 hours (including overnight) and eat during an 8‑hour window. Many people use 12 p.m.–8 p.m. or 10 a.m.–6 p.m. because it fits work and family life.

Research suggests that time-restricted eating patterns like 16:8 may support weight loss and metabolic health when paired with nutritious food choices.¹ But the real magic happens when you know exactly what to put on your plate.

Below is a real example of a 16:8 intermittent fasting meal plan using a 12 p.m.–8 p.m. window.

16:8 example day: 12 p.m.–8 p.m.

12:00 p.m. – First meal (break-fast)
Think of this as a balanced brunch: protein, fiber, healthy fats, and some carbs.

• Omelet made with 2–3 eggs, spinach, mushrooms, and a sprinkle of cheese
• 1 slice of whole-grain toast with avocado
• A side of berries (strawberries or blueberries)
• Black coffee, unsweetened tea, or water

3:30 p.m. – Snack
This snack keeps energy steady without making you sluggish.

• Greek yogurt (plain) with a small handful of mixed nuts and a drizzle of honey
• Or hummus with sliced carrots, cucumbers, and bell peppers

7:00 p.m. – Dinner (last meal before fast)
You want this meal to be satisfying enough to carry you through the overnight fast.

• Baked salmon or grilled chicken breast
• 1 cup roasted vegetables (broccoli, Brussels sprouts, or mixed veggies)
• 1/2–1 cup cooked quinoa, brown rice, or roasted sweet potato
• Mixed green salad with olive oil and vinegar

8:00 p.m. – Start fasting
From here until noon the next day, stick to water, herbal tea, or black coffee. No calories.

This is one of the best examples of a 16:8 intermittent fasting meal plan because it checks the big boxes: enough protein, plenty of fiber, and real food you can find at any grocery store.

16:8 variation: earlier window (10 a.m.–6 p.m.)

Some people sleep better eating earlier in the day. Here’s another example of a 16:8 intermittent fasting day with an earlier window.

10:00 a.m. – First meal

• Overnight oats made with rolled oats, chia seeds, almond milk, topped with banana and peanut butter
• Coffee or tea (minimal or no sugar)

1:30 p.m. – Lunch

• Turkey or tofu lettuce wraps with sliced avocado and salsa
• Side of fruit (apple or orange)

5:30 p.m. – Dinner

• Stir‑fry with chicken or tofu, mixed vegetables, and a small portion of brown rice
• Side of miso soup or broth-based soup

If you’re collecting examples of 3 simple examples of intermittent fasting meal plans to see what might fit your life, notice how flexible this 16:8 style can be. You can slide the window earlier or later and swap in your favorite cuisines.

2. 5:2 intermittent fasting – two lower-calorie days per week

Another one of the best examples of intermittent fasting meal plans for people who like regular breakfast is the 5:2 method. You eat normally (not wildly, just normally) five days a week and choose two non-consecutive days where you significantly cut calories—often around 500 calories for women and 600 for men, as originally popularized in research and media.²

On fasting days, you don’t have to go all day without food. You simply eat much less. Here are two real examples of what those lower-calorie days can look like.

5:2 example fasting day #1 (around 500–600 calories)

Morning

• Black coffee or unsweetened tea
• Large glass of water

Late morning / brunch

• Veggie scramble: 1 whole egg + 2 egg whites with spinach, tomatoes, onions, and mushrooms cooked in a light spray of olive oil
• 1/2 grapefruit

Afternoon

• Herbal tea, sparkling water, or regular water as desired

Early evening light meal

• 3–4 oz grilled fish or chicken breast (or a plant-based option like tempeh)
• Large portion of steamed or roasted non-starchy vegetables (broccoli, cauliflower, zucchini, green beans)
• Mixed greens salad with lemon juice and a teaspoon of olive oil

This example of a 5:2 intermittent fasting meal plan keeps protein relatively high and carbs moderate, which can help manage hunger.

5:2 example fasting day #2 (plant-forward)

For people who prefer more plant-based meals, here’s another example of a 5:2 fasting day.

Morning

• Black coffee or tea
• Water with a squeeze of lemon

Midday meal

• Lentil soup (homemade or low-sodium store-bought)
• Side salad with mixed greens, cucumbers, cherry tomatoes, and balsamic vinegar

Evening meal

• Tofu or tempeh stir‑fry with broccoli, snap peas, and mushrooms cooked in a small amount of olive or avocado oil
• Optional: a small serving of berries for dessert

On non-fasting days, you return to normal eating, aiming for mostly whole foods and reasonable portions. If you’re comparing examples of 3 simple examples of intermittent fasting meal plans, 5:2 is often best for people who don’t like daily time windows but can handle two “lighter” days per week.

3. 14:10 or 12:12 – gentle examples of intermittent fasting for beginners

Not everyone is ready to jump straight into 16:8 or 5:2, and that’s completely okay. Shorter fasting windows like 12:12 or 14:10 are great examples of beginner-friendly intermittent fasting meal plans that still support weight loss when paired with better food choices.

For many people, just stopping late-night snacking and giving the body a consistent overnight break can make a noticeable difference. Some early research on time-restricted eating suggests benefits even with more moderate fasting windows.³

Here are two real examples you can borrow.

14:10 example day: 8 a.m.–6 p.m. eating window

8:00 a.m. – Breakfast

• Scrambled eggs with spinach and salsa
• 1 small whole-grain tortilla or slice of whole-grain toast
• Coffee with a splash of milk (go easy on sugar)

12:30 p.m. – Lunch

• Big salad with mixed greens, grilled chicken or chickpeas, cherry tomatoes, cucumber, red onion, and olive oil–based dressing
• 1 piece of fruit (apple, pear, or orange)

5:30 p.m. – Dinner

• Turkey chili or bean chili with tomatoes, peppers, onions, and beans
• Side of steamed vegetables or a mini side salad

6:00 p.m. – Start fasting
You fast from 6 p.m. to 8 a.m. the next morning. Water and non-caloric drinks are fine.

12:12 example day: flexible and family-friendly

If you’re eating with kids or a partner who is not fasting, a 12:12 schedule can be one of the best examples of something that doesn’t feel extreme.

7:00 a.m. – Breakfast

• Greek yogurt parfait with berries, a sprinkle of granola, and chia seeds
• Coffee or tea

12:00 p.m. – Lunch

• Whole-grain wrap with turkey or grilled veggies, lettuce, tomato, and mustard
• Side of carrot sticks and hummus

6:30–7:00 p.m. – Dinner

• Baked chicken thighs or tofu
• Roasted sweet potatoes
• Green beans or asparagus

You’d then fast from about 7 p.m. to 7 a.m. This is one of those examples of intermittent fasting meal plans that feels more like a gentle reset than a strict diet.

Putting it together: 3 simple examples of intermittent fasting meal plans for weight loss

To pull this all together, let’s look at three full-day examples side by side. These are practical examples of 3 simple examples of intermittent fasting meal plans you can rotate through a week.

Example 1: Busy professional using 16:8 (12 p.m.–8 p.m.)

• Skips breakfast, drinks water and coffee in the morning.
• Breaks fast at noon with a protein-rich brunch like eggs, veggies, and whole-grain toast.
• Has a mid-afternoon snack with protein and healthy fats (Greek yogurt and nuts).
• Finishes the day with a balanced dinner: lean protein, vegetables, and a modest serving of whole grains.
• Starts fasting at 8 p.m., no late-night snacks.

Example 2: Parent using 14:10 (8 a.m.–6 p.m.) to match family meals

• Eats breakfast with the kids at 8 a.m. (eggs, toast, fruit).
• Packs a big salad or leftovers for lunch around noon.
• Has an early family dinner at 5:30–6 p.m. (protein + veggies + smart carbs).
• Kitchen “closes” at 6 p.m.; drinks only water or herbal tea afterward.
• Fasts overnight until 8 a.m. the next day.

Example 3: 5:2 approach with two lighter days

• Five days a week: eats three balanced meals and one snack, focusing on whole foods without strict time windows.
• Two days a week: follows a lower-calorie structure, like egg-and-veg brunch and a light protein-and-veg dinner.
• Drinks plenty of water, tea, and coffee (no sugar) on fasting days to manage hunger.
• Uses those lower-calorie days to gently reduce weekly intake without feeling restricted every single day.

These three patterns are realistic examples of intermittent fasting meal plans that you can adapt to your schedule, culture, and preferences. You don’t have to copy them exactly; think of them as templates.

How to customize these examples so they actually fit your life

You might be thinking, “These examples include foods I like, but what if I’m vegetarian / lactose intolerant / always on the go?” Good news: the structure matters more than the exact foods.

Here’s how to adjust any example of an intermittent fasting meal plan:

Swap proteins, keep the pattern.
If a plan says chicken, you can use tofu, tempeh, lentils, or fish. The idea is to keep protein in each meal to support muscle and satiety. The National Institutes of Health highlights the value of protein for weight management and appetite control.⁴

Keep fiber high.
Vegetables, fruits, beans, and whole grains help you feel full. The CDC notes that fiber-rich foods are linked with healthier body weight.⁵ In every example, notice how veggies and whole grains show up consistently.

Watch the “liquid calories.”
Coffee drinks loaded with sugar, juices, and sweetened teas can quietly break your fast and stall weight loss. During fasting windows, stick to water, black coffee, and unsweetened tea.

Honor your culture and preferences.
If you prefer rice and beans, curries, stir‑fries, or Mediterranean flavors, plug them into the same structure: protein + vegetables + smart carbs + healthy fats, eaten within your chosen window.

Start where you are.
If 16:8 feels too intense, begin with 12:12 or 14:10. Many people ease in by simply setting a “kitchen closed” time in the evening and sticking with it.

Safety notes before you copy any examples of intermittent fasting meal plans

Intermittent fasting is popular, but it’s not for everyone. Major medical centers like Mayo Clinic and NIH–linked resources emphasize checking with a healthcare professional if you have health conditions, take medications, or have a history of disordered eating.⁶⁷

You should talk to your doctor first if you:

• Have diabetes, blood sugar issues, or take medications that affect glucose
• Are pregnant, breastfeeding, or trying to conceive
• Have a history of eating disorders or disordered eating patterns
• Have chronic conditions like heart disease, kidney disease, or low blood pressure

If you’re cleared to try it, think of these examples of 3 simple examples of intermittent fasting meal plans as starting points, not rigid rules. Your body’s feedback—energy, mood, sleep, hunger—is more important than any schedule on paper.

FAQ: Real-world questions about intermittent fasting meal plan examples

What are some easy examples of intermittent fasting meal plans for beginners?

For beginners, two of the easiest examples of intermittent fasting plans are a 12:12 schedule (eat 7 a.m.–7 p.m., fast overnight) and a 14:10 schedule (eat 8 a.m.–6 p.m.). Both let you eat breakfast, lunch, and dinner with your family while simply cutting out late-night snacking.

Can I drink coffee during my fasting window in these examples?

Yes, in almost every example of an intermittent fasting plan, black coffee, plain tea, and water are allowed during the fast. Once you add sugar, creamers, or milk in larger amounts, you’re adding calories and technically breaking the fast.

Do these examples include enough protein for weight loss?

They’re designed to. Each of the best examples above includes a protein source at every meal (eggs, yogurt, chicken, fish, tofu, beans). If you’re very active or lifting weights, you may want to bump up protein portions slightly while staying within your calorie needs.

Can I use these examples if I’m vegetarian or vegan?

Absolutely. Anywhere you see meat or dairy in these examples of intermittent fasting meal plans, you can swap in tofu, tempeh, beans, lentils, seitan, soy yogurt, or other plant-based options. The fasting window doesn’t care what you eat—only when you eat.

How fast will I lose weight if I follow one of these examples?

That depends on your starting point, total calorie intake, activity level, sleep, and more. Research suggests intermittent fasting can support weight loss over time when it helps you eat fewer calories and choose more nutrient-dense foods.⁸⁹ A steady pace—about 0.5–2 pounds per week—is considered reasonable for most adults.

Bottom line: These examples of 3 simple examples of intermittent fasting meal plans are meant to make your life easier, not more rigid. Pick the style that fits your schedule, plug in foods you actually enjoy, and give yourself time to adjust. Intermittent fasting works best when it feels like a rhythm you can live with, not a punishment you’re counting down to escape.