Want to master your Intermittent Fasting daily meal plan and recipes? Then, here is one of the best examples of low-calorie intermittent fasting meal plans.
Follow the step-by-step guide and lose weight in a short time.
800 Calorie Intermittent Fasting Meal Plan Example
We have shared with you our previous IF diet research. And we noted in our research that the best time window is between 12 noon and 8 pm. This plan is designed for exactly this perfect period.
See The Research:
Best Intermittent Fasting Schedule
Below we will provide you with the perfect meal plan as well as the recipes for the meals.
In this way, you will be able to enjoy simply losing weight and sticking to the list without worrying about what and how to cook.
Just let us give you a few tips.
Help your body who try to lose weight during this time.
Watch 800 Calorie Intermittent Fasting Meal Plan Video
6 Ways You Can Help Your Body During The IF Diet
1. Don’t consume alcohol until the last day of your diet – This is completely breaking your diet.
2. Do not consume sugar and dessert until the last day of the diet – This is the second unbreakable rule of fasting.
3. Walk for at least half an hour between 12 noon and 8 pm a day – If that’s not your thing, you can do simple exercises at home.
4. Do not miss meal times and please do not add snacks to your meal plan.
5. Don’t forget to drink water – But you don’t have to force yourself to drink too much.
6. You can drink coffee without milk and sugar at any time and as much as you want.
Warning:
Do not continue on such low-calorie diets for weeks. 1 week is enough, but if you wish, you can continue for a maximum of 2 weeks.
7 Day Intermittent Fasting Meal Plan Example (800 Cal Per Day)
Day 1
(12 Noon) Breakfast: Berry Porridge*
(6 pm) Dinner: 1 serving of Baked Chicken and Vegetables, 2 slices of whole wheat bread, 1 cup of Greek yogurt
Total Calorie Of The Day: 789
Berry Porridge Recipe (1 Serving)
Berry porridge
This recipe, which will keep you energized and full until the evening, also contains high amounts of fiber and vitamins.
Nutritional Facts
Calories: 223
Net Carb: 15g
Total Fat: 10g
Protein: 13g
Ingredients
Chia seeds (1 tbsp, soaked for at least 15 min.)
Almond (8 raws)
Oat (3 tbsp)
Blueberry (10 berries)
Strawberry (5 large berries)
Greek yogurt (5 tbsp)
Recipe – 2min prep time
Chop strawberries, blueberries, and almonds.
Put all the ingredients in a deep bowl.
Mix them gently.
Day 2
(12 Noon) Breakfast: Avocado Egg Toast*, 4 cherry tomatoes
(6 pm) Dinner: 1 serving Whole Grilled Branzino, 2 cups olive oil, green salad, 1 slice of whole wheat bread
Total Calorie Of The Day: 794
Avocado Egg Toast Recipe (1 Serving)
Avocado egg toast
Here is the creamy avocado egg toast recipe. We can guarantee that you will not forget the taste until the evening.
Nutritional Facts
Calories: 560
Net Carb: 18g
Total Fat: 42g
Protein: 25g
Ingredients
Einkorn bread (1 slice, long)
Avocado (1/4)
Cream cheese (0.5 tsp)
Turkey salami (1 slice, thin and large)
Olive oil (1 tbsp)
Egg (1, large)
Halloumi cheese (2 medium slices)
Salt, pepper, chili flakes, cumin
Recipe – 5min prep – 5min cooking time
Step 1.
Take the avocado in a bowl.
Mash with a fork until it reaches a creamy consistency.
Add pepper and salt and mash for a while.
After adding the cream cheese, mash for the last time and set aside.
Step 2.
Cook the halloumi cheeses in a small oil-free skillet.
Tip: Halloumi cheese first releases some water, then absorbs the water and starts to fry. Cook over low heat to prevent them from burning and to ensure they are evenly browned.
Toast the einkorn bread.
Stir fry an egg using 1 tbsp olive oil.
Recommendation: To prepare a creamy avocado egg toast, make sure the egg is not overcooked.
Step 3.
Spread the avocado cream cheese mixture evenly on the toast.
Spread the slightly fried egg on it.
Sprinkle with cumin and chili flakes.
Arrange the fried halloumi.
Finally, put the turkey salami on the top layer.
Chop the tomatoes on the side and it’s ready.
Day 3
(12 Noon) Breakfast: Sausage Eggs in a Cup, 5 cherry tomatoes, 1 large cucumber
(6 pm) Dinner: Rosemary Steak*, 3 cups of green salad, 1 slice of whole wheat bread
Total Calorie Of The Day: 762
Rosemary Steak Recipe (1 Serving)
Rosemary steak
We came up with a steak recipe that is practical to make and is quite cool.
Let’s add a new dimension to your dinner with this recipe, which is much more delicious than what you can eat in restaurants, and at a lower cost.
Do not have a fear of drying the meat. We’ve added a few details to the tips for you. If your cast iron pan and ingredients are ready, let’s go to the kitchen to prepare the star of the evening.
Nutritional Facts
Calories: 503
Net Carb: 1g
Total Fat: 43g
Protein: 29g
Ingredients
Raw steak (130g)
Ingredients for Marinate
Onion water (0.5 tbsp)
Sea salt (0.5 tsp)
Ground black pepper (0.5 tsp)
Fresh rosemary (1 tsp)
Garlic (1 small clove)
Olive oil (1.5 tbsp)
For the cooking stage
Butter (0.5 tsp)
Fresh rosemary (1 tsp)
Recipe – 10min prep / 10min cooking time
Finely chop the fresh rosemary.
Peel the garlic cloves.
Grate with the thinnest side of the grater.
Transfer all ingredients into a mixing bowl.
Put the meat in this mixture and mix it all well.
Cover it with cling film
Let it rest in the fridge for at least 5 hours in this way.
Heat the cast-iron skillet.
When it is well heated, cook the back and front of the marinated meat.
Add the butter and fresh pepper to flavor it.
If you want it hard-cooked, cook both sides for an average of 4 minutes, a total of 8 minutes.
Recommendation: Make sure that the meat is a maximum of 1.5 inches thick. In this way, it will marinade and cook faster.
Tip: If you want it rare, cook both sides for a total of 3 minutes,
For medium-well, cook both sides for a total of 8 minutes,
For well-cooked, cook for a total of 10 minutes.
Day 4
(12 Noon) Breakfast: Grilled halloumi salad*
(6 pm) Dinner: 1 serving of Turkish chicken wrap
Total Calorie Of The Day: 887
Grilled Halloumi Salad Recipe (1 Serving)
Grilled halloumi salad
We add high calcium to breakfast with halloumi cheese. Then, prepare a yummy salad that will increase the nutritional value with greens and keep you full until the evening.
Follow the step-by-step guide and learn how to make it.
Nutritional Facts
Calories: 337
Net Carb: 33g
Total Fat: 12g
Protein: 20g
Ingredients
Whole wheat bread (2 slices, toasted)
Lettuce (3 leaves)
Cucumber (1, medium)
Cherry tomatoes (5 cherries)
Halloumi cheese (1.5 oz)
Recipe – 5min prep – 2min cooking time
Cut 2 thin slices of halloumi.
Preheat a small non-stick pan and grill both sides of the cheeses.
Wash other ingredients thoroughly.
Chop them.
Finely chop the toast and halloumi.
Combine all ingredients, and mix gently.
Tip: Halloumi cheeses are one of the very salty cheeses. Therefore, soak them in water at least half an hour before preparing the salad.
Day 5
(12 Noon) Breakfast: Berry Porridge*, 4 half of dried apricots
(6 pm) Dinner: 1 serving of stuffed peppers with rice, 4 tbsp of plain Greek yogurt
Total Calorie Of The Day: 750
Day 6
(12 Noon) Breakfast: 1 serving of eggs benedict
(6 pm) Dinner: Meatball salad*
Total Calorie Of The Day: 812
Meatball Salad Recipe (1 Serving)
Meatball salad
Nutritional Facts
Calories: 312
Net Carb: 15g
Total Fat: 20g
Protein: 16g
Ingredients
Grilled meatballs (3, medium)
Lettuce (2 cups, shredded)
Tomato (1 whole, chopped)
Cucumber (1 medium, chopped)
Recipe – 5min prep – 15min cooking time
Fry the meatballs in 1 tbsp of oil or grill them in a pan without using oil.
Arrange shredded lettuce at the bottom of the serving plate.
Put the meatballs on it.
Cut the tomatoes and cucumbers into small pieces.
Sprinkle on the top.
Day 7
(12 Noon) Breakfast: Curd cheese salad*, 1 slice of whole wheat bread
(6 pm) Dinner: 1 serving of spinach salad with bulgur
Total Calorie Of The Day: 850
Curd Cheese Salad Recipe (1 Serving)
Curd cheese salad
Nutritional Facts
Calories: 269
Net Carb: 18g
Total Fat: 17g
Protein: 11g
Ingredients
Curd cheese (5 tbsp)
Garlic (2 cloves, chopped)
Onion (1 small, chopped)
Parsley (1 tbsp, chopped)
Lemon juice (1.5 tbsp)
Green pepper (1, chopped)
Tomato (1 small, chopped)
Olive oil (1 tbsp)
Recipe – 5min prep time
Gather all the ingredients together in a deep bowl.
Mix with a spoon or your hands until all ingredients are combined.
Consume with 1 slice of whole-wheat bread.
Printable (PDF) Intermittent Fasting Meal Plan Example
| Day 1 |
| (12 Noon) Breakfast: Berry Porridge |
| (6 pm) Dinner: 1 serving of Baked Chicken and Vegetables, 2 slices of whole wheat bread, 1 cup of Greek yogurt |
| Day 2 |
| (12 Noon) Breakfast: Avocado Egg Toast, 4 cherry tomatoes |
| (6 pm) Dinner: 1 serving Whole Grilled Branzino, 2 cups olive oil green salad, 1 slice of whole wheat bread |
| Day 3 |
| (12 Noon) Breakfast: Sausage Eggs in a Cup, 5 cherry tomatoes, 1 large cucumber |
| (6 pm) Dinner: Rosemary Steak, 3 cups of green salad, 1 slice of whole wheat bread |
| Day 4 |
| (12 Noon) Breakfast: Grilled halloumi salad |
| (6 pm) Dinner: 1 serving of Turkish chicken wrap |
| Day 5 |
| (12 Noon) Breakfast: Berry Porridge, 4 half of dried apricots |
| (6 pm) Dinner: 1 serving of stuffed peppers with rice, 4 tbsp of plain Greek yogurt |
| Day 6 |
| (12 Noon) Breakfast: 1 serving of eggs benedict |
| (6 pm) Dinner: Meatball salad |
| Day 7 |
| (12 Noon) Breakfast: Curd cheese salad, 1 slice of whole wheat bread |
| (6 pm) Dinner: 1 serving of spinach salad with bulgur |
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