7-Day 16:8 1200 Kcal Intermittent Fasting Meal Plan

Intermittent fasting is a popular approach to weight loss. While the concept encourages eating freely during non-fasting hours, overindulging can undermine the health benefits of intermittent fasting or time-restricted eating.

For instance, someone following a 16:8 regimen (fasting for 16 hours and eating within an 8-hour window) may find that consuming unhealthy, high-calorie foods during the eating period negates the positive effects of the fast.

A 1000-1200 calorie intermittent fasting meal plan may seem strict, but it can be highly effective by combining calorie restriction with fasting.

Here’s a 1200-calorie 16:8 intermittent fasting meal plan curated by our nutritionist:

7-Day 1200 Kcal 16:8 Intermittent Fasting Meal Plan:

Intermittent Fasting Method: 16:8

Fasting Period: 16 hours (e.g., 8 PM to 12 PM the next day)

Eating Window: 8 hours (e.g., 12 PM to 8 PM)

Day 1 16:8 Intermittent Fasting Meal Plan

Total Calories: 1217 Kcal/day

Nutrients by percentage in grams:

Carbs (107 g): 45.4%
Proteins (78 g): 32.8%
Fats (53 g): 22.3%

Nutrients by the percentage of calories provided:

Carbs: 35.2%
Proteins: 25.6%
Fats: 39.2%

Day 01	Food	Carbs (107g)	Protein (78 g)	Fats (53 g)	Total (1200)
Meal 1	1 cup Greek yogurt with 1tbsp honey, a sprinkle of cinnamon, and 10 almonds	29	23	19	370
Snack	1 hard-boiled egg with a slice of whole-grain toast	12	8	6	130
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	1 tbsp hummus, 1/2 medium cucumber	6	2	3	50
Meal 3	1 cup shrimp stir-fry with brown rice	30	20	10	300

Day 2 16:8 Intermittent Fasting Meal Plan

Total Calories: 1175 Kcal/day

Nutrients by percentage in grams:

Carbs (122 g): 53%
Proteins (57 g): 24.8%
Fats (51 g): 22.2%

Nutrients by the percentage of calories provided:

Carbs: 41.5%
Proteins: 19.4%
Fats: 39.1%

Day 02	Food	Carbs (122 g)	Protein (57 g)	Fats (51 g)	Total (1175)
Meal 1	1 cup oatmeal with 1 tsp chia seeds, 7 berries, and a drizzle of maple syrup. 1 glass low-fat milk.	53	17	8	350
Snack	1 rice cake with a banana slice	17	2	0	75
Meal 2	1 cup lentil soup and 1 slice whole-grain bread with ½ avocado.	40	15	20	400
Snack	Green tea	0	0	0	0
Meal 3	100g grilled chicken with mixed greens, avocado, and a light vinaigrette.	12	23	23	350

Day 3 16:8 Intermittent Fasting Meal Plan

Total Calories: 1200 Kcal/day

Nutrients by percentage in grams:

Carbs (142 g): 56.8%
Proteins (68 g): 27.2%
Fats (40 g): 16%

Nutrients by the percentage of calories provided:

Carbs: 47.3%
Proteins: 22.7%
Fats: 30%

Day 03	Food	Carbs (142 g)	Protein (68 g)	Fats (40 g)	Total (1200)
Meal 1	1 cup Greek yogurt with 10 berries and 10 nuts.	26	20	12	300
Snack	1 tbsp hummus, 1/2 medium cucumber, 10 olives	6	3	9	120
Meal 2	100g grilled Salmon with 1 cup roasted Brussels sprouts and 1/2 cup sweet potatoes	30	32	15	380
Snack	1 apple	15	0	0	60
Meal 3	1 cup lentil soup and 1 slice whole-grain bread 1 glass apple juice.	65	13	4	340

Day 4 16:8 Intermittent Fasting Meal Plan

Total Calories: 1180 Kcal/day

Nutrients by percentage in grams:

Carbs (116 g): 49.8%
Proteins (64 g): 27.5%
Fats (53 g): 22.7%

Nutrients by the percentage of calories provided:

Carbs: 39.3%
Proteins: 21.7%
Fats: 40.4%

Day 04	Food	Carbs (116 g)	Protein (64 g)	Fats (53 g)	Total (1180)
Meal 1	1 cup oatmeal with 10 berries, 1 tsp chia seeds, and a drizzle of maple syrup.	56	10	7	320
Snack	1 apple	15	0	0	60
Meal 2	100g Grilled chicken with mixed greens, avocado, and a light vinaigrette.	12	23	23	350
Snack	1tbsp almond butter on 1 rice cake	3	6	8	100
Meal 3	Grilled shrimp (4 oz) salad with 1 cup mixed greens, ½ cup cherry tomatoes, and 1 tbsp lemon-tahini dressing	30	25	15	350

Day 5 16:8 Intermittent Fasting Meal Plan

Total Calories: 1220 Kcal/day

Nutrients by percentage in grams:

Carbs (166 g): 63.4%
Proteins (56 g): 21.4%
Fats (40 g): 15.3%

Nutrients by the percentage of calories provided:

Carbs: 54.4%
Proteins: 18.4%
Fats: 29.5%

Day 05	Food	Carbs (166 g)	Protein (56 g)	Fats (40 g)	Total (1220)
Meal 1	1 cup Greek yogurt with 1 tbsp honey, and a sprinkle of chia seeds.	34	21	14	340
Snack	1 tbsp hummus with ½ cup chopped carrot.	8	2	3	70
Meal 2	1 cup lentil soup and 1 slice whole-grain bread 1 glass apple juice.	50	11	7	300
Snack	1 rice cake with 1 medium banana	34	2	0.5	140
Meal 3	1 cup tofu stir-fry with brown rice.	40	20	15	370

Day 6 16:8 Intermittent Fasting Meal Plan

Total Calories: 1200 Kcal/day

Nutrients by percentage in grams:

Carbs (145 g): 54.3%
Proteins (93 g): 34.8%
Fats (29 g): 10.9%

Nutrients by the percentage of calories provided:

Carbs: 48.3%
Proteins: 31%
Fats: 21.8%

Day 06	Food	Carbs (145 g)	Protein (93 g)	Fats (29 g)	Total (1200)
Meal 1	1 cup Greek yogurt with 10 berries and a drizzle of honey	30	15	8	250
Snack	10 almonds	3	5	6	80
Meal 2	100g grilled Chicken breast with 1 cup brown rice	36	45	8	400
Snack	½ cup cottage cheese with pineapple.	16	13	2	130
Meal 3	1 cup lentil curry with 1 cup brown rice.	60	15	5	340

Day 7 16:8 Intermittent Fasting Meal Plan

Total Calories: 1200 Kcal/day

Nutrients by percentage in grams:

Carbs (120 g): 46.5%
Proteins (104 g): 40.3%
Fats (34 g): 13.2%

Nutrients by the percentage of calories provided:

Carbs: 40%
Proteins: 34.7%
Fats: 25.5%

Day 07	Food	Carbs (120 g)	Protein (104 g)	Fats (34 g)	Total (1200)
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	Green tea	0	0	0	0
Meal 2	100g Grilled salmon with mixed roasted vegetables (zucchini, eggplant, peppers)	25	40	15	400
Snack	1 tbsp hummus, 1/2 medium cucumber	6	2	3	50
Meal 3	100g grilled Chicken breast with 1 cup brown rice	36	45	8	400