I created this 7-day intermittent fasting for weight loss meal plan using the Omnivore Gut Healing Meal Plan and recipes as well as the 30-Day Clean Eating Guide included in my 30-Day Intermittent Fasting Transformation program. The meal plan includes a daily smoothie or a salad, a main meal, and a snack for your fasting days. On your nonfasting days, you will get three main meals. According to this plan, you will fast five days a week. This is how I ate while losing weight on the Warrior diet (a 20-hour fasting window).
Lear more about my Intermittent Fasting Weight Loss Journey by reading How I Lost Weight After 40: My Success Story.
How to Use this Intermittent Fasting for Weight Loss Meal Plan
This intermittent fasting for weight loss meal plan can be easily adapted to whatever intermittent fasting method you use. On your fasting days, eat enough to feel satisfied; don’t stuff yourself. If you don’t need one of the foods provided on the meal plan, don’t eat it. If you are hungry for more food than what this meal plan offers, whether on your fasting or nonfasting days, then eat more.
Foods to Avoid Or At Least Limit
My clean-eating meal plan is simple. It is based on wholesome and easy-to-prepare foods. For optimal health, whenever you eat something that is not included in the intermittent fasting for weight loss meal plan, try to avoid or at least limit the following:
- Packaged foods with unknown ingredients
- Added sugar
- Gluten-containing grains
- Processed Oils (grapeseed, vegetable, sunflower seed, soybean, and corn oil)
- Low-fat, pasteurized dairy products
Foods to Consume
Instead, eat plenty of the following foods:
- High-quality fats
- High-quality protein
- Tons of veggies and fruits
- High-quality carbs
If you want to learn more, read What to Eat on Intermittent Fasting for Weight Loss.
Intermittent Fasting for Weight Loss Meal Plan and Recipes
Now that you know which foods to focus on if you change the meal plan, let’s start with your meals and recipes.
7-Day Intermittent Fasting for Weight Loss Meal Plan
Remember, this meal plan is a guide and not set in stone. I created it to help you gain confidence in creating your own meal plan. As you will see, it is pretty simple.
Day 1
- Upon waking: A tall glass of water then coffee or keto coffee
- Around 3 or 4 pm: Collagen Smoothie
- Dinner: Citrus Beef Salad
- Evening snack before 8 pm: Protein Ball
Day 2
- Upon waking: A tall glass of water then, coffee or keto coffee
- Around 3 or 4 pm: Collagen Smoothie or one of those smoothies
- Dinner: Tahini Chicken
- Evening snack before 8 pm: Protein Ball
Day 3
- Upon waking: A tall glass of water then, coffee or keto coffee
- Around 3 or 4 pm: Chopped Salad
- Dinner: Chicken and Pineapple Skewers
Day 4
- Upon waking: A tall glass of water then, coffee or keto coffee
- Around 3 or 4 pm: Cleanse Smoothie
- Dinner: Quinoa and Asparagus Risotto
- Evening snack before 8 pm: Apple with almond butter
Day 5
- Upon waking: A tall glass of water then, coffee or keto coffee
- Around 3 or 4 pm: Chopped Salad
- Dinner: Creamy Chicken Salad Wrap
- Evening snack before 8 pm: Berries
Day 6
- Upon waking: A tall glass of water then, coffee or keto coffee
- Around 9 am or whenever hungry: Egg fried in coconut oil with spinach
- Lunch: Orange Basil Arugula Salad With Basil
- Dinner: Ginger Broccoli Stir Fry
Day 7
- Upon waking: A tall glass of water, then coffee
- Around 9 am or whenever hungry: Smoothie of choice
- Lunch: Roasted Curry Vegetable Bowl
- Dinner: Lemon Pasta With Garlic Bread
Intermittent for Weight Loss Recipes
As a reminder, all these recipes and more are included in my 30-Day Intermittent Fasting Transformation.
Collagen Smoothie
Serves 1-2
- 1 cup fresh/frozen strawberries
- 1 ½ cups coconut milk
- 1tablespoon coconut oil
- 1 cup kale
- Stevia to taste (optional)
- Ice (optional)
- 1 tablespoon collagen
Place ingredients in the blender, and blend until smooth.
Citrus Beef Salad
Serves 2
- 3 medium red beets, trimmed
- 1 grapefruit, peeled and segmented
- 2 cups mixed greens
- 1⁄4 cup parsley, chopped
- 1⁄2 cup red onion, chopped
- ½ pound roast beef deli meat, nitrate-free
- 1 cucumber, chopped
- 2 tablespoons olive oil
- 1 lemon, juiced
- Sea salt and black pepper, to taste
Heat oven to 400 degrees. Wrap trimmed beets in foil and roast until tender, about 1 hour. Let cool, and then peel and slice.
In a large bowl combine the beets, grapefruit, mixed greens, parsley, red onion, cucumber, and roast beef.
Mix olive oil, lemon juice, sea salt, and pepper in a small bowl. Drizzle dressing over salad and serve.
Protein Balls (Chocolate Spice Bombs)
- 1 cup almond or sunflower seed butter
- ⅓ cup cocoa powder
- 1 teaspoon cinnamon
- 1 teaspoon ground ginger
- 1 ½ cup rolled oats
- ½ cup shredded coconut
- pinch of sea salt
Add the ingredients to a large mixing bowl. Mix well. Scoop into balls and store in an airtight container in the refrigerator for up to 7 days.
Tahini Chicken
Makes 4 servings
- 2 pounds boneless, skinless chicken breasts, cut into 1-inch cubes
- sea salt and pepper to taste
- 5 tablespoons avocado oil
- 2 tablespoons tahini
- 2 tablespoons sherry vinegar
- 3 carrots, grated
- 6 radishes, sliced
- 1 cup chopped cauliflower/broccoli
(cut small & lightly steamed) - 1/2 cup sesame seeds and a few tomatoes, for garnish (optional)
Coat the chicken with 2 tablespoons of avocado oil and salt & pepper. Turn the oven broiler to high & cook the chicken for 10 minutes, stirring once or twice until cooked through. Let it cool slightly. Whisk together the remaining oil, tahini, and vinegar.
In a large bowl, add broiled chicken and vegetables. Drizzle dressing on top & mix well.
Serve over rice or pasta. Top with sesame seeds. Can be served at room temperature or chilled. Serve with a green salad. Refrigerate for 3-4 days.
Chopped Salad
Serves 2
- 2 cups mixed greens
- 2 cups cucumber, chopped
- 1 cup tomato, chopped
- 1⁄4 cup parsley, chopped
- ½ pound turkey deli meat – nitrate and hormone-free
- 2 hard-boiled eggs, whole or sliced
- Sea salt and black pepper, to taste
Place all ingredients in a large bowl, toss with a dressing of your choice & serve.
Chicken and Pineapple Skewers
Serves 2
- 6-8 ounces boneless skinless chicken breasts, cut into 1½ inch chunks
- 2 cloves garlic, crushed
- 2 tablespoons honey mustard, gluten-free
- 2 tablespoons tamari, gluten-free
- 1 teaspoon lemon juice
- salt and black pepper, to taste
- 1 cup pineapple, 1 ½ inch cubes
- 1 onion, cut into 1 ½ inch cubes
- 2 carrots, 1-inch slices
- wooden skewers
Soak wooden skewers in water for 30 minutes. Combine the garlic, honey mustard, tamari sauce, lemon juice, salt, pepper, and chicken in a bowl and let marinate while the skewers soak.
Preheat the oven to 425 degrees. Prepare the kabobs by threading the chicken, pineapple, onion, and carrots onto the wooden skewers. Discard the remaining marinade.
Line a baking sheet with tin foil. Place a cooling rack on top. Line up the skewers on a cooling rack with about an inch between each one. Bake for 10 minutes. Turn over once and bake for 10-15 minutes longer, or until chicken is no longer pink in the middle.
Cleanse Smoothie
Serves 1-2
- 1 ½ cups coconut milk kefir
- 1 handful kale
- 1 orange, peeled
- 1 teaspoon bee pollen, optional
- 2 tbsp. aloe vera
- 1-inch fresh ginger root
- 1/2 cup frozen strawberries
Place ingredients in the blender and blend until smooth.
Quinoa and Asparagus Risotto
Serves 2
- 1 cup quinoa
- 1 cup light coconut milk (or mix 1/2 coconut milk with water)
- 1 cup asparagus, chopped
- 1/2 red pepper, chopped
- juice of 1 lemon
- pinch of cayenne
- 1/2 teaspoon thyme
- sea salt, to taste
Cook the quinoa according to package directions. Once cooked, start adding coconut milk to it. Add 1/4 of a cup at a time, stirring until the quinoa soaks it all up. You may not need the full cup. Meanwhile, steam your asparagus and red pepper. When those are tender, add them to the quinoa and coconut milk. Stir in lemon juice, thyme, cayenne, and salt.
Creamy Chicken Salad Wrap
- 6-8 ounces chicken breast, baked
- 2 cups chopped cucumbers
- 1 avocado, peeled and chopped
- ½ cup loosely packed cilantro, chopped
- juice of one lime
- salt and black pepper, to taste
- 2 cups of mixed greens (optional)
- 4 collard leaves or romaine lettuce leaves (optional)
Preheat the oven to 400. Season chicken with salt and pepper, and place chicken on a lined baking sheet. Place the chicken in the oven and cook for 20 minutes; flip it. Cook another 10-15 minutes until cooked through. Remove from the oven and let cool.
While the chicken is cooking, add the chopped cucumber, avocado, cilantro, and lime juice in a large bowl and mix well—season with salt and pepper.
Cut the chicken up into 1-inch cubes and add to the mixture in the bowl.
Serve the mixture over mixed greens or wrap it in leaves.
Orange Basil Arugula Salad
Serves 2
- 4 cups arugula
- 1 handful fresh basil, chopped
- 1 small red onion, thinly sliced
- 1 red bell pepper, chopped
- 1 cup shredded carrot
- 1 orange, peeled and separated
- 1 15-ounce can of chickpeas, drained and rinsed
- 2 garlic cloves, chopped
- 1 large lemon, juiced
- ¼ cup extra virgin olive oil
- sea salt and black pepper, to taste
- 2 tablespoons tahini
Preheat the oven to 400. Season chicken with salt and pepper, and place chicken on a lined baking sheet. Place the chicken in the oven, cook for 20 minutes, and flip it. Cook another 10-15 minutes, until cooked through. Remove from the oven and let cool.
While the chicken is cooking, add the chopped cucumber, avocado, cilantro, and lime juice in a large bowl and mix well—season with salt and pepper.
Cut the chicken into 1-inch cubes and add to the mixture in the bowl.
Serve the mixture over mixed greens or wrap it in leaves.
Ginger Broccoli Stir Fry With Almond Butter Sauce
Serves 4
- 2 cups cooked brown rice
- 1 tablespoon coconut oil
- 2 garlic cloves
- 1-inch piece of fresh ginger, grated
- 1 large red bell pepper, sliced
- 1 onion, chopped
- 2 large carrots, chopped
- 1 cup shredded purple cabbage
- 1 bunch broccoli, chopped into florets
- sea salt and black pepper, to taste
- Cooked chicken, if you want meat
Almond Butter Sauce:
- 2 heaping tablespoons almond butter
1 tablespoon honey - 1 tablespoon apple cider vinegar
1 tablespoon coconut aminos
Cook brown rice according to package instructions, or add 1 ¼ cups of water
and 1 cup of brown rice to a medium-sized pot over medium heat. Lightly
season with sea salt. Cover and cook for 25 to 40 minutes (depending upon the
brand). Once the rice is cooked, set it to the side to cool.
Next, add coconut oil to a large sauté pan over medium heat. Once the oil has
melted, add garlic, ginger, bell pepper, and onion. Sauté for about 3 minutes,
then add carrots, cabbage, and broccoli florets. Lightly season with sea salt and
black pepper and mix well. Add about ¼ cup of water to the pot and cover.
Steam the vegetables for less than 5 minutes until they have a bright color and
are tender, but not mushy.
***Chicken option: If you are cooking this recipe with chicken breasts, lightly
season the chicken with sea salt and black pepper. Cut into bite-sized pieces
and add garlic, ginger, bell pepper, and onion to the pan. Sauté until
the chicken is no longer pink inside. Add the remaining vegetables for steaming.
Add the sauce ingredients together in a small bowl and mix well. If the sauce is
thick, add water. Mix well, then pour the sauce over the vegetables. Sauté until
heated through and set to the side to cool.
Serve the stir fry over cooked brown rice.
Roasted Curry Vegetable Bowl
Serves 2
- 2 sweet potatoes
- 2 tablespoons coconut oil, divided
- 1 large head cauliflower, cut into florets
- 2 large carrots, roughly chopped
- 1 tablespoon curry powder
- sea salt and black pepper, to taste
- 1 large red pepper, sliced
- 1 large onion, sliced
- 2 cups sprouts
- 1 cup cherry tomatoes, sliced in half
- 1 avocado, sliced
- 1 cup dairy-free plain yogurt
- 1 lemon, juiced
- 1 small cucumber, chopped
- 1 garlic clove, finely chopped
- 1 handful mint, finely chopped
- 1 handful cilantro, finely chopped
Preheat the oven to 400 degrees F. Place two sweet potatoes onto a baking pan and add to the hot oven. Roast for about 30 to 45 minutes. The larger the sweet potato, the longer it will take to cook. The potato is done when you can easily pierce the center with a fork or knife.
While the sweet potatoes are cooking, place cauliflower, carrots, pepper, and onion into a large mixing bowl. Coat with 1 tablespoon of coconut oil and season with curry powder, salt, and black pepper. Mix well and set to the side.
To serve, add roasted sweet potato, roasted vegetables, sprouts, cherry tomatoes, and sliced avocado to a large bowl. Top with sliced chicken, if desired. Mix the yogurt, lemon juice, cucumber, garlic, mint, and cilantro in a small bowl—season with sea salt and black pepper. Drizzle the yogurt sauce over the bowls.
Lemon Pasta With Garlic Bread
Serves 4
- 1 pound dried, gluten-free noodles (your favorite shape)
- 1 cup pitted olives
- 1 cup grapes
- 1 cup jarred artichoke hearts
- 4 cups mixed greens
- 1 handful fresh basil, chopped
- 2 large cucumbers, chopped
- 1 cup cherry tomatoes, sliced
- 1 cup shredded purple cabbage
- 1 cup shredded carrots
- ¼ cup extra virgin olive oil
- 2 lemons, juiced
- 1 tablespoon dried thyme
- sea salt and black pepper, to taste
- 2 avocados, sliced
- 4 slices gluten-free bread
- 2 tablespoons coconut oil
- Garlic powder as a topping
Cook pasta according to package directions. Drain and set to the side to cool.
Salad: Add olives, grapes, artichokes, mixed greens, basil, cucumber, tomatoes, cabbage, carrots, olive oil, vinegar, thyme, sea salt, and black pepper to warm or cold noodles. Mix well. Serve the salad topped with sliced avocado.
Toast the bread. Spread the coconut oil on top. Top the toast with garlic powder and a pinch of sea salt.
