Here’s Our Recommended Intermittent Fasting Meal Plan

Here’s Our Recommended Intermittent Fasting Meal Plan

By Protein Chefs

5 Min Read

Intermittent fasting workouts and meal planning have risen to prominence, not just as a weight loss strategy, but also as a path to better health. This is an eating pattern, where you eat only within a specified time window and fast for another specified period of time. A common intermittent fasting cycle is the 16/8 cycle, which allows an eight-hour window for eating and fasting for sixteen hours; it strikes a balance between simplicity and efficacy.

  “When you align your eating patterns with the natural rhythms of your body, it unlocks the potential for powerful muscle building, blending disciplined eating with strategic fasting for true health and fitness results,” said Ronneil Ramlal, CEO of Protein Chefs.


What sets intermittent fasting apart is its historical roots, deeply embedded in various cultural and religious practices. Today, it’s reimagined, blending ancient wisdom with modern health needs. The focus is on consuming balanced nutrients – healthy fats, proteins, and whole-food carbohydrates – during your eating window. Even better? This can help you build muscle.

In this blog, we’ll cover the importance of your 16/8 intermittent fasting window, some ideas for your meal plan, and how all of the above can help you build muscle. 

The 16/8 Intermittent Fasting Window

The 16/8 intermittent fasting (IF) plan is a powerful tool for those seeking a balanced approach to eating and health. This method involves selecting an eight-hour window for food intake and fasting for the remaining sixteen hours. 

Popular choices range from early windows like 7 a.m. to 3 p.m. to later ones like 2 p.m. to 10 p.m. The most common choice, however, tends to be from noon to 8 p.m., effectively skipping breakfast. For breakfast enthusiasts, a 9 a.m. to 5 p.m. window is a great alternative. The key here is flexibility—choose a window that seamlessly integrates into your daily routine.


16/8 Fasting Windows—at a Glance

Fasting Window

Eating Time


7 AM to 3 PM

3 PM to 7 AM (next day)

Early risers, ideal for morning fuel

9 AM to 5 PM

5 PM to 9 AM (next day)

Suits breakfast enthusiasts

12 PM to 8 PM

8 PM to 12 PM (next day)

Most common, skips breakfast

2 PM to 10 PM

10 PM to 2 PM (next day)

For late starters, evening eaters


Consistency is crucial – sticking to the same schedule each day helps you keep a sense of routine. Many find this eating pattern easier to follow than other diets, as it often leads to feeling fuller for longer periods.

The good news? The 16/8 approach to intermittent fasting is known for helping build muscle. 

Foods to Eat During Your Window

When it comes to the nutritional aspect of 16/8 IF, your focus should be on simplicity and nutrient density. Whether you're a beginner or more advanced, the plan can be varied to suit your comfort level. 

Each meal should be straightforward yet packed with nutrients, tailored to personal caloric needs and food intolerances. 

Incorporating a variety of fruits like apples, bananas, berries, oranges, peaches, and pears can provide essential vitamins and antioxidants. Don't forget tomatoes, which, though technically a fruit, are often used as a vegetable in meals.

Vegetables should form a substantial part of your diet. Opt for nutrient-rich options such as broccoli, brussels sprouts, cauliflower, cucumbers, and a variety of leafy greens. 

Whole grains like barley, buckwheat, quinoa, rice, and oats are excellent for providing sustained energy. They are important sources of complex carbohydrates, fiber, and other essential nutrients.

Diverse protein sources such as eggs, fish, legumes, meat, poultry, nuts, and seeds ensure you get a complete range of amino acids. 

Tip: Overall, however, to build muscle, you should focus on getting enough protein and carbs, but don’t neglect other parts of your nutrition. 


An Example of 7-Day Intermittent Fasting Meal Plan to Build Muscle

For those focused on building muscle, this 7-day 16/8 intermittent fasting meal plan is tailored to fuel your goals. Each day is structured to provide a balance of proteins and carbs, essential for muscle growth and energy.


  • Breakfast: 4 scrambled eggs, 150g whole grain bread, 200g mixed berries, 250ml skim milk (1100 calories, 60g protein, 150g carbs, 30g fat).
  • Lunch: Chicken breast (200g), quinoa (150g), mixed vegetable stir-fry (200g), avocado (50g) (1000 calories, 70g protein, 130g carbs, 30g fat).
  • Dinner: Grilled salmon (200g), sweet potato (200g), steamed broccoli (150g), 1 tbsp olive oil (1000 calories, 50g protein, 120g carbs, 25g fat).


  • Breakfast: Greek yogurt (200g), granola (100g), honey (2 tbsp), banana (1 medium) (950 calories, 40g protein, 130g carbs, 35g fat).
  • Lunch: Turkey sandwich on whole grain bread, lettuce, tomato, cheese (1 slice), 1 apple (1050 calories, 65g protein, 150g carbs, 30g fat).
  • Dinner: Beef stir-fry (150g beef), brown rice (200g), mixed bell peppers (150g), 1 tbsp soy sauce (1050 calories, 70g protein, 100g carbs, 25g fat).

Learn more about your dietary options with our blog:



  • Breakfast: Oatmeal (100g), almond milk (250ml), sliced almonds (30g), blueberries (100g) (900 calories, 40g protein, 120g carbs, 30g fat).
  • Lunch: Tuna salad with lettuce, tomato, cucumber, whole grain bread (2 slices) (1050 calories, 60g protein, 150g carbs, 25g fat).
  • Dinner: Grilled chicken (200g), pasta (200g), marinara sauce (150g), green beans (150g) (1050 calories, 70g protein, 100g carbs, 30g fat).



  • Breakfast: Protein smoothie with whey protein (2 scoops), spinach, banana, peanut butter (1 tbsp), almond milk (250ml) (1050 calories, 70g protein, 130g carbs, 40g fat).
  • Lunch: Quinoa salad with black beans (150g), corn (100g), cherry tomatoes, feta cheese (50g) (1050 calories, 60g protein, 150g carbs, 30g fat).
  • Dinner: Pork loin (200g), roasted potatoes (200g), asparagus (150g), 1 tbsp olive oil (1050 calories, 55g protein, 110g carbs, 25g fat).


  • Breakfast: 3 egg omelet with spinach, cheese, whole grain toast (2 slices), orange juice (250ml) (1200 calories, 70g protein, 150g carbs, 50g fat).
  • Lunch: Shrimp (200g), brown rice (200g), mixed vegetable stir-fry (200g) (1000 calories, 70g protein, 130g carbs, 25g fat).
  • Dinner: Grilled lamb chops (200g), couscous (150g), roasted zucchini (150g), tzatziki sauce (100g) (1000 calories, 50g protein, 130g carbs, 25g fat).

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  • Breakfast: Scrambled eggs (4 large eggs), whole grain toast (2 slices) with avocado (half), Greek yogurt (200g) with honey (1 tbsp) and mixed nuts (30g) (950 calories, 60g protein, 100g carbs, 35g fat)
  • Lunch: Grilled chicken breast (200g), quinoa salad (150g quinoa) with cherry tomatoes, cucumber, feta cheese; sweet potato (200g) (1000 calories, 60g protein, 150g carbs, 25g fat)
  • Dinner: Pan-seared salmon (200g), brown rice (200g), steamed broccoli and carrots (200g), dark chocolate (30g) for dessert (1050 calories, 60g protein, 150g carbs, 30g fat)


  • Breakfast: Protein pancakes (made with protein powder, oats, and almond milk), mixed berries (150g), almond butter (2 tbsp), orange juice (250ml) (1050 calories, 65g protein, 150g carbs, 35g fat)
  • Lunch: Beef stir-fry (150g lean beef) with bell peppers, onion, and teriyaki Sauce, brown rice (200g), mixed green salad with olive oil and lemon dressing (1000 calories, 65g protein, 130g carbs, 30g fat)
  • Dinner: Roasted turkey breast (200g), whole wheat pasta (200g) with tomato sauce and parmesan cheese, grilled asparagus (150g), Greek yogurt (200g) with a drizzle of honey for dessert )1050 calories, 55g protein, 130g carbs, 30g fat). 

Intermittent Fasting Made Easy With Healthy Food Delivery

Did you know you could make intermittent fasting even easier with healthy meal delivery? Our premium meal prep service offers the perfect solution for your intermittent fasting. With over 5 years of experience, guaranteed delivery across Ontario by 9:30 PM on Wednesdays and Sundays, and a team led by a CCC Certified Chef, you're in expert hands. 

Choose from our diverse menu, featuring high-quality, sustainably sourced ingredients, including 100% grass-fed beef, hormone-free meats, and wild-caught seafood. 

Whether you're looking for Keto, high-protein, or paleo options, we have you covered. Trusted by top fitness trainers and gyms, and featured in Canada's leading fitness magazines, our meals are designed to make your intermittent fasting journey convenient, delicious, and effective. 

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