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How to create a meal plan for intermittent fasting

With intermittent fasting, you only eat twice a day. For this reason, it’s important to get plenty of protein, vitamins & minerals at lunch and dinner to meet your daily needs. At each meal, make sure you include a generous serving of protein: meat, poultry, fish, eggs, dairy, or plant-based protein, like soy.


Most keto and low-carb intermittent fasting meal plans provide two meals per day to be eaten within a compressed eating window, usually eight hours per day. For this reason, they’re called 16:8 intermittent fasting meal plans, meaning you fast for 16 hours and eat within an eight-hour window.


OMAD stands for “one meal a day.” While an OMAD meal plan might provide only one meal a day, it is very difficult to consistently meet nutrition needs when eating one meal daily. That’s why we don’t recommend doing OMAD all the time. If you’d like to incorporate OMAD into your life, we recommend a meal plan that provides three days of OMAD and four days of 16:8 intermittent fasting.

What can I drink on an intermittent fasting diet plan?

The best beverages are carb-free or nearly carb-free. Include these drinks on your intermittent fasting diet plan:

  • Water: still or sparkling

  • Coffee: black, or with a splash of cream or milk

  • Tea: black, green, or herbal (unsweetened)

  • Broth: chicken, beef, or vegetable

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