Intermittent Fasting for Beginners: 7-Day Meal Plan and Grocery List

Intermittent Fasting for Beginners: 7-Day Meal Plan and Grocery List

Starting any health journey is difficult, especially when we need to refocus our relationship with the foods we eat. We face an abundance of food daily, so it can take time to change our current habits. Calocurb founder and CEO Sarah Kennedy was recently quoted in The Business Desk saying, "it's not our fault we are overweight. Society has evolved, yet the primal brain tells us to find food and to eat it because we were developed for famine. The thought that people lack willpower and can't do it when it's actually part of evolution." 

As you start your health journey, we hope that's some food for thought. If you need some help, Calocurb can be a great tool to kickstart your goals, as it helps you focus on what you want to achieve. You can still eat delicious food (we very much encourage it); it will naturally reduce your hunger and need for snacking. You can read Chris Mullane's blog here; a Calocurb customer using Calocurb to help him with his intermittent fasting plan. 

We've also put together a 7-day intermittent fasting meal plan and grocery list to help take that stress off you. These meals and snacks are easy to throw together, so don't worry about following any recipes; you can whip up most of them in under 30 minutes. 

This meal plan is for a 16:8 intermittent fasting schedule, which means fasting for 16 hours a day (i.e. 8 pm – 12 pm) and eating during an 8-hour window (12 pm – 8 pm) and is just a general guide. Remember to limit sugary and alcoholic drinks, as they can add unnecessary calories and disrupt your fasting schedule. Stick to water, herbal tea, and low-calorie drinks like sparkling water and kombucha for optimal hydration and health benefits. Additionally, consulting with a healthcare professional before starting any new diet or exercise program is important. You might need to adjust the quantities of food on the grocery list based on your personal needs and preferences.

Day 1:

12pm: Chicken and vegetable stir-fry with brown rice + Water with lemon
3pm: Greek yogurt with berries and nuts + Green smoothie (spinach, banana, almond milk)
6pm: Grilled salmon with roasted sweet potato and broccoli + Iced herbal tea (chamomile, mint, or ginger)

Day 2:

12pm: Avocado toast with poached eggs and a side salad + Cold-brew coffee with almond milk
3pm: Apple slices with almond butter + Sparkling water with cucumber and mint
6pm: Chicken mince chilli with mixed veggies + Kombucha

Day 3:

12pm: Tuna salad with mixed greens and whole grain crackers + Water with lime
3pm: Carrots and hummus + Iced green tea
6pm: Baked chicken with quinoa and roasted asparagus + Sparkling water with lemon and basil

Day 4:

12pm: Omelette with spinach, mushrooms, and feta cheese + Cold-brew coffee with oat milk
3pm: Pear slices with string cheese + Sparkling water with strawberries and basil
6pm: Grilled flank steak with roasted carrots and Brussels sprouts + Iced herbal tea (hibiscus or mint)

Day 5:

12pm: Quinoa salad with roasted vegetables and grilled chicken + Water with lemon and ginger
3pm: Cottage cheese with sliced peaches and walnuts + Iced green tea with mint and lime
6pm: Grilled shrimp with quinoa and mixed veggies + Sparkling water with cucumber and lime

Day 6:

12pm: Grilled chicken wrap with avocado and mixed greens + Cold-brew coffee with coconut/oat milk
3pm: Hard-boiled egg with celery sticks + Iced herbal tea (chamomile or mint)
6pm: Roasted pork loin with roasted sweet potato and green beans + Sparkling water with lemon and cucumber

Day 7:

12pm: Black bean and vegetable soup with whole grain bread + Water with cucumber and mint
3pm: Banana with almond butter + Iced green tea with lemon and ginger
6pm: Baked salmon with quinoa and roasted asparagus + Kombucha

  • Spinach
  • Mushrooms
  • Mixed greens
  • Broccoli
  • Sweet potato
  • Brussel sprouts
  • Asparagus
  • Carrots
  • Celery
  • Apples
  • Berries
  • Peaches
  • Pears
  • Bananas
  • Lemons
  • Limes
  • Cucumber
  • Strawberries
  • Basil
  • Mint
  • Ginger
  • Chicken breasts
  • Salmon fillets
  • Chicken/turkey mince
  • Flank steak
  • Shrimp
  • Eggs
  • Tuna
  • Cottage cheese
  • Pork loin
  • Brown rice
  • Quinoa
  • Whole grain crackers
  • Whole grain bread
  • Greek yogurt
  • Cheese
  • Feta cheese
  • Almond butter
  • Oat milk
  • Coconut milk
  • Black beans
  • Mixed vegetables (fresh, frozen or canned)
  • Tomato sauce
  • Chili powder
  • Cumin
  • Olive oil
  • Salt
  • Pepper
  • Water
  • Sparkling water
  • Herbal tea (chamomile, mint, ginger, hibiscus)
  • Green tea
  • Kombucha
  • Cold-brew coffee

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