Dr. Ahmed
Here is a 1400 Kcal Intermittent Fasting Meal Plan. Two meals and two snacks are the best but if you want to split your meals, we have added a 3rd meal.
In addition, you can add or remove the 3rd meal at any time depending on the number of calories you require.
For an overweight individual, including those with diabetes, who wants to lose weight while practicing intermittent fasting, calorie needs can vary based on factors like age, sex, weight, height, activity level, and health status.
However, some general guidelines can be provided.
Estimating Caloric Needs:
Calculate Basal Metabolic Rate (BMR):
This is the number of calories your body needs at rest. BMR can be estimated using the Mifflin-St Jeor equation:
- For men: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) + 5
- For women: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) – 161
Adjust for Activity Level:
Multiply the BMR by an activity factor (1.2 for sedentary, 1.375 for lightly active, etc.) to estimate the total daily energy expenditure (TDEE).
2. Calorie Deficit for Weight Loss
To lose weight, a calorie deficit is needed. A common recommendation is a deficit of 500-1000 calories per day, leading to a weight loss of about 0.5-1 kg (1-2 pounds) per week.
Example: If TDEE is 2,500 calories, reducing intake to 1,500-2,000 calories daily is often effective.
3. Considerations for Diabetics
It’s essential to balance calorie reduction with blood sugar control. Focus on high-fiber, low-glycemic index foods, and monitor carbohydrate intake.
Consult with a healthcare provider before starting a calorie-restricted or intermittent fasting plan, as medication adjustments may be needed.
4. Intermittent Fasting (IF) Considerations
Intermittent fasting can help reduce overall calorie intake by limiting the eating window.
Common IF methods include 16/8 (fast for 16 hours, eat for 8) or 5:2 (normal eating for 5 days, 500-600 calories on 2 non-consecutive days).
5. Final Recommendation:
Caloric Intake:
For an overweight diabetic aiming for weight loss, a calorie range of 1,200-1,800 per day is often recommended, but it’s crucial to tailor this to individual needs and monitor blood sugar levels closely.
Here is a sample 7-day intermittent fasting meal plan:
Intermittent fasting meal plan: 16:8
Eating window: 12:00 Pm to 08:00 Pm
Fasting window: 08:00 Pm to next day 12:00 Pm
Estimated Calorie Intake: 1400 Kcal per day
Day-1 Intermittent Fasting Meal Plan:
Total Calories: 1395 Kcal/day
Nutrients by percentage in grams:
- Carbs (95g): 35.6%
- Proteins (111 g): 41.6%
- Fats (61 g): 22.8%
Nutrients by the percentage of calories provided:
- Carbs: 27.2%
- Proteins: 31.8%
- Fats: 39.4%
Day 01 | Food | Carbs (95g) | Protein (111g) | Fats (61g) | Kcal (1395) |
| Meal 1 | 1 cup Greek yogurt with 10 berries and 1 granola bar. 1 glass apple smoothie. | 55 | 25 | 18 | 480 |
| Snack | 1tbsp almond butter on 1 rice cake | 3 | 6 | 8 | 100 |
| Meal 2 | Grilled shrimp (4 oz) salad with 1 cup mixed greens, ½ cup cherry tomatoes, and 1 tbsp lemon-tahini dressing | 30 | 25 | 15 | 350 |
| Snack | 2 tbsp hummus with 3 carrot sticks | 13 | 30 | 7 | 235 |
| Meal 3 | 100g salmon with 1 cup roasted asparagus. | 4 | 25 | 13 | 230 |
Day-2 Intermittent Fasting Meal Plan:
Total Calories: 1410 Kcal/day
Nutrients by percentage in grams:
- Carbs (190g): 61.5%
- Proteins (85 g): 27.5%
- Fats (34 g): 11%
Nutrients by the percentage of calories provided:
- Carbs: 53.9%
- Proteins: 24.1%
- Fats: 21.7%
Day 02 | Food | Carbs (190g) | Protein (85g) | Fats (34g) | Kcal (1410) |
| Meal 1 | 1 cup oatmeal with 1 tbsp chia seeds and 1 medium apple. 1 glass banana shake. | 75 | 13 | 12 | 460 |
| Snack | 1 medium banana | 26 | 1 | 0 | 100 |
| Meal 2 | 1 cup shrimp stir-fry with brown rice | 30 | 20 | 10 | 300 |
| Snack | 1/2 cup Greek yogurt + 1 tbsp honey + sprinkle cinnamon | 10 | 15 | 5 | 150 |
| Meal 3 | 100g chicken breast with 1 cup brown rice and 1 cup steamed broccoli | 49 | 36 | 7 | 400 |
Day-3 Intermittent Fasting Meal Plan:
Total Calories: 1400Kcal/day
Nutrients by percentage in grams:
- Carbs (120g): 41.5%
- Proteins (118g): 40.8%
- Fats (51g): 17.6%
Nutrients by the percentage of calories provided:
- Carbs: 34.3%
- Proteins: 33.7%
- Fats: 32.8%
Day 03 | Food | Carbs (120g) | Protein (118g) | Fats (51g) | Kcal (1400) |
| Meal 1 | 2 scrambled eggs with 2 whole-grain toast and ½ cup spinach | 40 | 25 | 15 | 390 |
| Snack | ½ cup cottage cheese with pineapple. | 16 | 13 | 2 | 130 |
| Meal 2 | 100g grilled boneless chicken, 1 cup mixed greens,2 tsp olive oil dressing. | 3 | 32 | 18 | 300 |
| Snack | 1 medium apple with 1 tbsp almond butter | 25 | 3.4 | 8.2 | 180 |
| Meal 3 | 100g grilled Chicken breast with 1 cup brown rice | 36 | 45 | 8 | 400 |
Day-4 Intermittent Fasting Meal Plan:
Total Calories: 1370 Kcal/day
Nutrients by percentage in grams:
- Carbs (99 g): 36.5%
- Proteins (113g): 41.7%
- Fats (59 g): 21.8%
Nutrients by the percentage of calories provided:
- Carbs: 28.9%
- Proteins: 33%
- Fats: 38.8%
Day 04 | Food | Carbs (99g) | Protein (113g) | Fats (59g) | Kcal (1370) |
| Meal 1 | 1 cup Greek yogurt with 1 tbsp honey and a sprinkle of chia seeds. | 34 | 21 | 14 | 340 |
| Snack | 10 almonds and 10 pistachios | 11 | 11 | 24 | 300 |
| Meal 2 | 100g grilled chicken, 1 cup mixed greens, with vinaigrette dressing and green tea | 4 | 30 | 8 | 210 |
| Snack | 2 rice cakes with ½ cup cottage cheese, a kiwi | 30 | 16 | 3 | 210 |
| Meal 3 | 100g baked boneless chicken with 1 cup roasted vegetables and 1 glass of fresh apple juice. | 20 | 35 | 10 | 310 |
Day-5 Intermittent Fasting Meal Plan:
Total Calories: 1400 Kcal/day
Nutrients by percentage in grams:
- Carbs (78 g): 30.6%
- Proteins (105 g): 41.2%
- Fats (72 g): 28.2%
Nutrients by the percentage of calories provided:
- Carbs: 22.3%
- Proteins: 30%
- Fats: 46.3%
Day 05 | Food | Carbs (78g) | Protein (105g) | Fats (72g) | Kcal (1400) |
| Meal 1 | 2 omelets with 1 cup mixed vegetables (carrots, broccoli, onions, peppers). 1 glass of fresh orange juice. | 39 | 21 | 22 | 440 |
| Snack | 1 medium apple | 15 | 0 | 0 | 60 |
| Meal 2 | 100g Grilled chicken with mixed greens, avocado, and a light vinaigrette. | 12 | 23 | 23 | 350 |
| Snack | 50g of lean beef jerky with green tea | 2 | 30 | 7 | 200 |
| Meal 3 | 100g salmon stir-fry with 1 cup roasted low-carb vegetables (broccoli, cauliflower, carrots) | 10 | 31 | 20 | 350 |
Day-6 Intermittent Fasting Meal Plan:
Total Calories: 1400 Kcal/day
Nutrients by percentage in grams:
- Carbs (99 g): 34.6%
- Proteins (136 g): 47.6%
- Fats (51g): 17.8%
Nutrients by the percentage of calories provided:
- Carbs: 28.3%
- Proteins: 38.9%
- Fats: 32.8%
Day 06 | Food | Carbs (99g) | Protein (136g) | Fats (51g) | Kcal (1400) |
| Meal 1 | Omelette with 3 egg whites and 1 whole egg, filled with spinach and mushrooms, and a small avocado slice. | 20 | 30 | 15 | 330 |
| Snack | ½ cup Greek yogurt with 10 berries. | 22 | 13 | 4 | 180 |
| Meal 2 | 100g grilled chicken salad made of 1 cup mixed greens, 1 cup chopped cucumber, 1 cup chopped tomato, and a light vinaigrette dressing, a small portion of quinoa | 30 | 40 | 10 | 370 |
| Snack | 1 tbsp hummus, 1/2 medium carrot, 10 olives | 7 | 3 | 7 | 105 |
| Meal 3 | 100g salmon fillet with 1 cup roasted asparagus and a side of cauliflower mash | 20 | 50 | 15 | 415 |
Day-7 Intermittent Fasting Meal Plan:
Total Calories: 1400 Kcal/day
Nutrients by percentage in grams:
- Carbs (150g): 52.3 %
- Proteins (86 g): 30 %
- Fats (51.5g): 17.8 %
Nutrients by the percentage of calories provided:
- Carbs: 42.9%
- Proteins: 24.6%
- Fats: 32.8%
Day 07 | Food | Carbs (150g) | Protein (86g) | Fats (51.5g) | Kcal (1400) |
| Meal 1 | 1 cup Greek yogurt with 1 tbsp honey and a sprinkle of chia seeds. | 34 | 21 | 14 | 340 |
| Snack | 1 tbsp hummus, 1/2 medium cucumber, 10 olives | 6 | 3 | 9 | 120 |
| Meal 2 | 1 cup lentil soup and 1 slice whole-grain bread with ½ avocado. | 40 | 15 | 20 | 400 |
| Snack | 1 rice cake with 1 medium banana | 34 | 2 | 0.5 | 140 |
| Meal 3 | 100g grilled chicken breast with 1 cup brown rice | 36 | 45 | 8 | 400 |
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