Dr. Ahmed Here is a 1600 Kcal Intermittent Fasting Meal Plan. Although it seems like too much for a beginner, it’s not for a person who is obese or overweight at baseline.
In addition, you should aim to lose 1 to 2 lbs per week. You should calculate your caloric needs based on the following formula:
- BMR x activity factor
BMR is calculated as:
- 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).
Don’t try this meal plan if your TDEE is less than 1600. Go to the 1400 kcal or 1200 kcal meal plan
| Read: Is Semaglutide and Intermittent Fasting Safe and Effective? |
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: 1600 Kcal per day
Day-1 Intermittent Fasting Meal Plan:
Total Calories: 1580 Kcal/day
Nutrients by percentage in grams:
- Carbs (116 g): 38.3%
- Proteins (113 g): 37.3%
- Fats (74 g): 24.4%
Nutrients by the percentage of calories provided:
- Carbs: 29.4%
- Proteins: 28.6%
- Fats: 42.2%
Day 01 | Food | Carbs (116g) | Protein (113g) | Fats (74g) | Kcal (1580) |
| Meal 1 | 1 cup cottage cheese with 10 berries and 5 walnuts. 1 cup black coffee. | 22 | 32 | 18 | 380 |
| Snack | 50g grilled tuna with ½ cup chopped mixed greens on a lettuce wrap. | 4 | 25 | 5 | 160 |
| Meal 2 | 1 cup lentil soup and 1 slice whole-grain bread with ½ avocado. | 40 | 15 | 20 | 400 |
| Snack | ½ cup boiled chickpeas with 1 tbsp olive oil, ½ chopped tomato, and ½ chopped cucumber. | 20 | 9 | 16 | 260 |
| Meal 3 | 100g grilled Salmon with 1 cup roasted Brussels sprouts and 1/2 cup sweet potatoes | 30 | 32 | 15 | 380 |
Day-2 Intermittent Fasting Meal Plan:
Total Calories: 1620 Kcal/day
Nutrients by percentage in grams:
- Carbs (107 g): 37.4%
- Proteins (93 g): 32.5%
- Fats (86 g): 30.1%
Nutrients by the percentage of calories provided:
- Carbs: 26.4%
- Proteins: 23%
- Fats: 47.8%
Day 02 | Food | Carbs (107g) | Protein (93g) | Fats (86g) | Kcal (1620) |
| Meal 1 | 1 cup Greek yogurt, 10 strawberries, 5 pistachios. 1 glass of fresh apple juice. | 58 | 12 | 20 | 460 |
| Snack | 10 almonds and 10 pistachios | 11 | 11 | 24 | 300 |
| Meal 2 | 100g grilled tofu, 1 cup roasted mixed greens, ½ chopped avocado, 1 tsp olive oil dressing. | 18 | 15 | 20 | 360 |
| Snack | 50g of lean beef jerky with green tea | 2 | 30 | 7 | 200 |
| Meal 3 | 100g grilled salmon with 1 cup roasted asparagus and ½ cup boiled and chopped sweet potato. | 18 | 25 | 15 | 300 |
Day-3 Intermittent Fasting Meal Plan:
Total Calories: 1595 Kcal/day
Nutrients by percentage in grams:
- Carbs (135 g): 42.3%
- Proteins (120 g): 37.6%
- Fats (64 g): 20.1%
Nutrients by the percentage of calories provided:
- Carbs: 33.9%
- Proteins: 30.1%
- Fats: 36.1%
Day 03 | Food | Carbs (135g) | Protein (120g) | Fats (64g) | Kcal (1595) |
| Meal 1 | 2 slices whole wheat bread, 1 whole egg omelette, 1 glass banana milkshake. | 70 | 31 | 18 | 560 |
| Snack | ½ cup cottage cheese with pineapple. | 16 | 13 | 2 | 130 |
| Meal 2 | 100g grilled salmon with mixed roasted vegetables (zucchini, eggplant, peppers) | 25 | 40 | 15 | 400 |
| Snack | 1 tbsp hummus with ½ cup chopped carrot. | 8 | 2 | 3 | 70 |
| Meal 3 | 100g grilled chicken, 1 cup roasted zucchini and carrots, drizzled with olive oil | 16 | 34 | 26 | 435 |
Day-4 Intermittent Fasting Meal Plan:
Total Calories: 1600 Kcal/day
Nutrients by percentage in grams:
- Carbs (152 g): 46.2%
- Proteins (120 g): 36.5%
- Fats (57 g): 17.3%
Nutrients by the percentage of calories provided:
- Carbs: 38%
- Proteins: 30%
- Fats: 32%
Day 04 | Food | Carbs (152g) | Protein (120g) | Fats (57g) | Kcal (1600) |
| Meal 1 | 1 avocado toast with 100g smoked salmon | 40 | 25 | 20 | 440 |
| Snack | 1 cup plain Greek yogurt with 1 hard-boiled egg | 10 | 27 | 10 | 230 |
| Meal 2 | 100g grilled Chicken breast with 1 cup brown rice | 36 | 45 | 8 | 400 |
| Snack | 1 tbsp hummus, 1/2 medium cucumber, 10 olives | 6 | 3 | 9 | 120 |
| Meal 3 | 1 cup lentil curry with 1 cup brown rice. | 60 | 20 | 10 | 410 |
Day-5 Intermittent Fasting Meal Plan:
Total Calories: 1600 Kcal/day
Nutrients by percentage in grams:
- Carbs (213 g): 64.2%
- Proteins (61 g): 18.4%
- Fats (58 g): 17.5%
Nutrients by the percentage of calories provided:
- Carbs: 53.3%
- Proteins: 15.3%
- Fats: 32.6%
Day 05 | Food | Carbs (213g) | Protein (61g) | Fats (58g) | Kcal (1600) |
| Meal 1 | 1 cup Greek yogurt with 10 berries and 1 granola bar. 1 glass apple smoothie. | 55 | 25 | 18 | 480 |
| Snack | ½ cup chopped carrots, ½ cup chopped cucumbers, 2 lettuce leaves, 1 tsp chia seeds, 1 tbsp lemon juice, 1/2 tbsp olive oil. | 19 | 6 | 16 | 240 |
| 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 | 1 cup lentil soup and 1 slice whole-grain bread 1 glass apple juice. | 65 | 13 | 4 | 340 |
Day-6 Intermittent Fasting Meal Plan:
Total Calories: 1610 Kcal/day
Nutrients by percentage in grams:
- Carbs (65 g): 21.7%
- Proteins (154 g): 51.5%
- Fats (80 g): 26.8%
Nutrients by the percentage of calories provided:
- Carbs: 16.1%
- Proteins: 38.3%
- Fats: 44.7%
Day 06 | Food | Carbs (65) | Protein (154g) | Fats (80g) | Kcal (1610) |
| Meal 1 | 1 whole egg omelet with ½ slice American cheese and 1 cup sliced tomatoes and onions. 1 glass almond shake (5 almonds only with low-fat milk). Black coffee. | 26 | 27 | 26 | 450 |
| Snack | 2 oz tuna in water, 1 tbsp mayonnaise, 1/4 tsp Dijon mustard, 1/4 cup celery, chopped, 1 tbsp onion, chopped, 1 lettuce leaf | 8 | 20 | 12 | 220 |
| Meal 2 | 100g grilled boneless chicken, 1 cup steamed broccoli and 1 cup steamed cauliflower, 1/4 avocado, 1tsp olive oil. | 15 | 40 | 18 | 390 |
| Snack | Green tea | 0 | 0 | 0 | 0 |
| Meal 3 | 8 oz beef stir-fry made with lean beef, bell peppers, onions, and a light soy sauce-based sauce | 16 | 67 | 24 | 550 |
Day-7 Intermittent Fasting Meal Plan:
Total Calories: 1600 Kcal/day
Nutrients by percentage in grams:
- Carbs (195 g): 57.2%
- Proteins (96 g): 28.2%
- Fats (50 g): 14.7%
Nutrients by the percentage of calories provided:
- Carbs: 48.8%
- Proteins: 24%
- Fats: 28.1%
Day 07 | Food | Carbs (195g) | Protein (96g) | Fats (50g) | Kcal (1600) |
| Meal 1 | 1 cup oatmeal with 1 tsp flax seeds, 7 berries, and a drizzle of maple syrup. 1 glass of low-fat milk. | 53 | 17 | 8 | 350 |
| Snack | 1 cup plain Greek yogurt with 1 hard-boiled egg | 10 | 27 | 10 | 230 |
| Meal 2 | 100g grilled Salmon with 1 cup roasted Brussels sprouts and 1/2 cup sweet potatoes | 30 | 32 | 15 | 380 |
| Snack | 1 tbsp hummus, 1/2 medium cucumber, 10 olives | 6 | 3 | 9 | 120 |
| Meal 3 | 1 cup brown rice, 1 cup spinach curry. 1 glass of fresh orange juice. | 96 | 17 | 8 | 520 |
