Intermittent Fasting App: Your Complete  7-Day Meal Plan

The Basics of Intermittent Fasting 16/8 and Its Benefits

Intermittent fasting (IF) is an eating pattern that involves alternating fasting periods with eating periods. One popular method of IF is the 16/8 method, which involves fasting for 16 hours and then eating during an 8-hour window.

Suppose you’ve recently decided to embark on the journey of intermittent fasting using the 16/8 method. In that case, you may wonder how many calories break a fast. Well, worry no more because the Lasta fasting app is here to help! 

With a friendly, intuitive interface, Lasta stands ready to guide you through the process of determining the ideal caloric intake for your personal fasting goals. It’s essential to strike a balance between weight loss, energy, and overall health, and the app is designed to make this balance achievable. 

By monitoring your eating habits and providing personalized suggestions, the Lasta fasting app ensures you can fully reap the benefits of your 16/8 intermittent fasting plan without sacrificing your well-being. So go ahead – let Lasta take the guesswork out of fasting and start enjoying the results!

Potential benefits of 16/8 intermittent fasting

• Weight loss

IF can help create a calorie deficit, leading to weight loss. The 16/8 method can also satisfy control cravings and decrease snacking, leading to fewer calories consumed overall.

• Improved insulin sensitivity

IF has been shown to improve insulin sensitivity, which can lower the risk of type 2 diabetes and improve blood sugar control.

• Increased autophagy 

Fasting has been shown to increase autophagy, a cellular process that removes damaged cells and can help prevent diseases such as cancer and Alzheimer’s.

• Reduced inflammation

Fasting has been shown to reduce inflammation in the body, which can help improve overall health.

• Improved brain function

Some studies have shown that fasting can improve cognitive function and memory.

How to Prep Meals for the Intermittent Fasting 16/8 Meal Plan and Shopping List

The 16/8 method involves restricting food intake to an 8-hour window each day and fasting for the remaining 16 hours. For example, if you finish your last meal at 8 pm, you would fast until noon the next day and then eat all your daily calories within an 8-hour window, such as from noon to 8 pm.

Meal Prep Tips

• Plan: Before starting your intermittent fasting 16/8 meal plan, plan your meals for the week. Decide on the recipes you will make, and make a grocery list.

• Prep ahead: Cook your meals in advance and store them in the fridge or freezer. You can also prep your ingredients in advance to save time when cooking.

• Use meal prep containers: Invest in some meal prep containers to portion out your weekly meals.

• Keep it simple: Stick to simple recipes that are easy to make and don’t require much prep time.

• Don’t forget hydration: Stay hydrated during fasting by drinking plenty of water and other non-caloric beverages like tea or black coffee.

Sample Shopping List

• Lean proteins: Chicken breasts, turkey breasts, fish, lean beef, tofu, tempeh, and legumes such as lentils and chickpeas.

• Vegetables: Various colorful vegetables such as broccoli, cauliflower, zucchini, squash, carrots, bell peppers, and leafy greens like spinach and kale.

• Fruits: Berries, apples, oranges, bananas, and grapes.

• Whole grains: Brown rice, quinoa, whole-grain bread, and pasta.

• Healthy fats: Avocado, olive oil, nuts, and seeds.

• Dairy and dairy alternatives: Greek yogurt, almond milk, and other dairy alternatives.

• Spices and herbs: Turmeric, ginger, cinnamon, cumin, and other spices and herbs to flavor your meals.

Remember to adjust the quantities based on your preferences and calorie needs, and consult with a healthcare professional before making any significant changes to your diet.

Also Check:- How to Use Zero Fasting App?

Comprehensive 7-Day Sample Meal Plan for Weight Loss on the Intermittent Fasting 16/8 Diet

Day 1:

• Noon: Grilled chicken salad with mixed greens, cherry tomatoes, cucumber, and balsamic vinaigrette
• 3 pm: Greek yogurt with fresh berries
• 6 pm: Baked salmon with roasted vegetables (zucchini, squash, and bell peppers)

Day 2:

• Noon: Quinoa bowl with grilled vegetables (asparagus, mushrooms, and bell peppers) and feta cheese
• 3 pm: Apple slices with almond butter
• 6 pm: Turkey chili with a side salad (mixed greens, cherry tomatoes, and cucumber)

Day 3:

• Noon: Egg and vegetable scramble (spinach, bell peppers, and mushrooms) with whole-grain toast
• 3 pm: Mixed nuts and dried fruit
• 6 pm: Grilled tofu with stir-fried vegetables (broccoli, carrots, and snap peas)

Day 4:

• Noon: Grilled chicken with a side of roasted sweet potato and Brussels sprouts
• 3 pm: Greek yogurt with fresh berries
• 6 pm: Baked cod with a side of mixed vegetables (carrots, onions, and garlic)

Day 5:

• Noon: Quinoa bowl with grilled chicken, mixed greens, cherry tomatoes, and balsamic vinaigrette
• 3 pm: Apple slices with almond butter
• 6 pm: Beef stir-fry with mixed vegetables (broccoli, bell peppers, and snap peas)

Day 6:

• Noon: Egg and vegetable scramble (spinach, bell peppers, and mushrooms) with whole-grain toast
• 3 pm: Mixed nuts and dried fruit
• 6 pm: Grilled shrimp with roasted vegetables (zucchini, squash, and bell peppers)

Day 7:

• Noon: Quinoa bowl with grilled vegetables (asparagus, mushrooms, and bell peppers) and feta cheese
• 3 pm: Greek yogurt with fresh berries
• 6 pm: Baked chicken with a side of mixed vegetables (carrots, onions, and garlic)

Adjust the portion sizes and calorie intake based on your needs and preferences. Also, drink plenty of water and other non-caloric beverages during fasting.

Must Read Tips & Essentials to Make the Most of Your Intermittent Fasting 16/8 Diet Experience

Begin by carefully selecting your eating window, ensuring that it fits comfortably into your daily routine and provides optimum energy levels for your day-to-day activities. 

Remember to prioritize nutrient-dense foods during your eating hours, focusing on healthy options that satisfy and nourish you. 

Staying adequately hydrated is crucial, so make it a habit to drink plenty of water both within and outside your eating window. 

Develop a supportive framework around your fasting experience by engaging with like-minded individuals who can offer advice, encouragement, and motivation. 

Lastly, always remember to stay patient and kind to yourself throughout your Intermittent Fasting 16/8 diet experience as your body adapts and adjusts to this new and rewarding lifestyle change with time.