7-Day Intermittent Fasting Diet Plan: Steps, What To Eat and Benefits



Published on: 17-Nov-2023


10 min read


Updated on : 24-Nov-2023




Shrabani Pattnaik


7-Day Intermittent Fasting Diet Plan: Steps, What To Eat and Benefits

7-Day Intermittent Fasting Diet Plan: Steps, What To Eat and Benefits

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Intermittent fasting has become very popular among fitness enthusiasts due to its potential health benefits and effectiveness in weight management. This in-vogue dietary approach veers away from traditional diets by emphasising when you eat instead of what you eat. 

If you are thinking of giving intermittent fasting a try, then this guide is for you. Here, we will discuss a 7-day intermittent fasting diet plan for men and women. 

We will also focus on the benefits of intermittent fasting and the foods to eat during it. So, without waiting, let’s learn everything about an effective intermittent fasting diet! 

Table Of Contents 

  1. What Is An Intermittent Fasting Diet Plan? 

  2. Different Methods Of Intermittent Fasting

  3. 7 Day Indian Meal Plan For Intermittent Fasting (16/8)

  4. How To Do Intermittent Fasting?

  5. What To Eat During Intermittent Fasting? 

  6. Benefits Of A Beginner Intermittent Fasting Meal Plan

  7. The Final Say 

  8. FAQs

  9. References

    What Is An Intermittent Fasting Diet Plan? 

      Intermittent fasting is a very versatile method of fasting that has deep historical and cultural roots, taking on various forms across different societies. This eating pattern involves cycling between periods of fasting and eating, with a primary focus on restricting food intake during specific time windows in an intermittent fasting schedule. 

      Intermittent fasting does not prescribe specific foods to eat or avoid but rather concentrates on when you consume them. This flexibility allows individuals to tailor their intermittent fasting diet plan to their preferences and lifestyles. 

      This makes it a popular choice among those seeking weight management and potential health benefits.

      Different Methods Of Intermittent Fasting

      With an increase in the popularity of IF, there have been several methods some of them are:

      1. 16/8 Method

      16/8 is a popular intermittent fasting method where individuals fast for 16 hours each day and consume all their meals within an 8-hour window. 

      2. 5:2 Method  

      In this method, you eat normally for five days of the week and drastically reduce calorie intake on the two non-consecutive days. 

      3. Alternate-Day Fasting   

      As the name suggests, in this method, individuals alternate between fasting days, where they consume very few calories or none at all and regular days, where they consume their daily calorie intake.

      4. Eat-Stop-Eat 

      This is another effective intermittent fasting diet plan where you fast for a full 24 hours once or twice a week and then consume regular meals the next day. 

      5. Warrior Diet   

      In the warrior diet, you will fast during the day and have only one substantial meal in the evening. This has to be continued every day till you see the results, and it requires great determination and discipline. 

      Also Read: Which Is A Better Weight Loss Diet Plan?

      7-Day Indian Meal Plan For Intermittent Fasting (16/8)

      Following is the sample menu of a 16/8 Intermittent fasting schedule:

      DAY - 1 (Intermittent Fasting Diet Plan)

      Pre-workout meal

      12:00 pm

      • Grilled chicken breast salad with mixed greens, tomatoes, cucumbers 

      • A serving of quinoa or brown rice pulao

      3:00 pm

      • Curd with cut fruits

      8:00 pm

      • Spinach and mushroom gravy 

      • Millet chapati

      DAY - 2 (Intermittent Fasting Diet Plan)

      Pre-workout meal

      • Black coffee

      12:00 pm

      • Protein-packed smoothie (spinach, banana, almond milk, protein powder)- 1 glass

      • Handful of almonds (overnight soaked and peeled)

      • Mixed green avocado salad

      3:00 pm

      • Mixed fruits 

      8:00 pm

      • Dal (lentil) with brown rice

      • Stir-fried vegetables

      DAY - 3 (Intermittent Fasting Diet Plan)

      Pre-workout meal

      • Black coffee

      12:00 pm

      • Moong dal cheela with tofu stuffing

      • A glass of milk – 1 glass

      3:00 pm

      • Carrot and celery stick with chickpea hummus

      8:00 pm

      • Millet tofu khichadi 

      • Mixed vegetable soup with fibre

      DAY - 4 (Intermittent Fasting Diet Plan)

      Pre-Workout Meal

      • Black coffee

      12:00 pm

      • Chickpea and vegetable curry with whole wheat chapati

      • Cucumber onion salad 

      3:00 pm

      • Handful of walnuts and a piece of fruit

      • Banana shake (sugar-free)

      8:00 pm

      • Vegetable brown rice biryani

      • Raita (yoghurt with cucumber and spices)

      DAY - 5 (Intermittent Fasting Diet Plan)

      Pre-Workout Meal

      • Black coffee

      12:00 pm

      • Scrambled eggs or tofu with spinach and mushrooms – two whole eggs

      • Whole grain toast- 2 slices

      3:00 pm

      • Cottage cheese with pineapple

      8:00 pm

      • Baked chicken breast with roasted sweet potatoes and steamed green beans.

      DAY - 6 (Intermittent Fasting Diet Plan)

      Pre-workout meal

      • Black coffee

      12:00 pm

      • Protein pancake with sliced bananas and a drizzle of honey 

      • Two boiled egg whites

      3:00 pm

      • Trail mix (nuts, seeds, and dried fruits)

      • Coconut water

      8:00 pm

      • Palak paneer (spinach and cottage cheese curry)

      • Roti or brown rice

      DAY - 7 (Intermittent Fasting Diet Plan)

      Pre-workout meal

      • Black coffee

      12:00 pm

      • Overnight oats with chia seeds, almond milk, and mixed berries, one scrambled egg

      3:00 pm

      • Cottage cheese and a handful of grapes

      8:00 pm

      • Mushroom, tofu and bell pepper stir-fry

      • Brown rice pulao

      How To Do Intermittent Fasting?

      Here are some tips on how to do intermittent fasting:

      1. Choose A Fasting Method

      With various intermittent fasting methods available, you can choose the one that suits your daily routine and personal preferences. The 16/8 method and 5:2 method are popular choices, but you can explore others to find what works for you.

      2. Never Skip On Water 

      During fasting periods, it is crucial to maintain proper hydration by drinking water, herbal tea, or black coffee (without added sugar or cream). 

      3. Plan A Nutrient-Rich Meal 

      During your eating window, focus on having balanced and nutrient-rich meals. Make sure to include some of the foods we have suggested earlier. 

      Also Read: What Is Balanced Nutrition: Tips, Tricks And More

      4. Pay Attention To Your Body 

      Listen to your body's hunger signals and how it responds to fasting. Do not force your body to accept a sudden diet; instead, go gradually and constrain unhealthy eating patterns. 

      5. Monitor Your Progress 

      Make sure you track your weight, energy levels, and overall well-being and how effective IF is for you. Evaluating your progress is essential because intermittent fasting differs from individual to individual. 

      6. Seek Professional Guidance 

      People often have questions like, "What’s a 7-day meal plan for intermittent fasting Indian?" especially if they have underlying health conditions. It is advisable to consult with a registered diet coach

      What To Eat During Intermittent Fasting? 

      Now, you must be curious about what foods we can eat while opting for intermittent fasting. Since you are already following a stringent plan, it might be easy to think that if we eat less, this will become more effective. But it is not so. 

      You have to remember that the key to a successful intermittent fasting diet plan is to focus on nutrient-rich foods while maintaining the calorie intake in check during fasting hours. 

      Also, processed foods must be avoided at all costs. Based on this, here are some important foods to include in your intermittent fasting schedule:  

      Food Category

      Foods Included




      Herbal Tea or Black Coffee


      Leafy Greens (Lettuce, broccoli, cauliflower, cucumbers, bell peppers)


      Lean Proteins (Skinless poultry, lean cuts of meat, tofu, fish)

      Healthy Fats

      Avocados, nuts, seeds, olive oil


      Low-sugar fruits (berries)


      Whole Grains (quinoa, brown rice, oats)


      Beans, lentils, chickpeas

      Dairy or Alternatives

      Low-fat yoghurt, kefir, fortified almond milk

      Spices and Herbs

      Turmeric, cinnamon, ginger

       Benefits Of A Beginner Intermittent Fasting Meal Plan

      If you are just about to embark on an IF routine, then here are some benefits of a beginner intermittent fasting meal plan:

      • Intermittent fasting is a great weight management method as it promotes calorie restriction and fat loss.

      • It can strengthen your immunity and reduce inflammation markers in the body.

      • A key benefit of Intermittent fasting is that it can enhance the body’s response to insulin and help regulate blood sugar levels.

      • Intermittent fasting can boost brain function, cognition, and memory processes.

      • Studies have shown that IF may help promote longevity and protect against certain chronic diseases. 

      The Final Say 

      An intermittent fasting diet plan presents a versatile and potentially impactful approach to managing your eating patterns and enhancing overall well-being. So, whether you choose the 16:8 method or any other, the benefits of a beginner intermittent fasting meal plan are numerous. 

      Nevertheless, it’s vital to maintain a coordinated balance between fasting and eating periods while prioritising nutrient-dense meals. Pay close attention to your body’s response and consult a healthcare professional to design your intermittent fasting schedule for your needs and lifestyle.


      1. How long is it advisable to practise an intermittent fasting diet plan?

      There’s no consolidated duration on how long you should do it. It depends on your requirements. Some choose a short-term strategy, while others take it as a lasting lifestyle choice. 

      2. Are there potential downsides to intermittent fasting diet plans?

      While numerous individuals encounter favourable outcomes, some might encounter challenges such as hunger, mood swings, or adaptation difficulties. Paying heed to your body's signals and making necessary modifications is important.

      3. Is it safe to engage in an intermittent fasting diet plan if I have diabetes or other medical conditions?

      Since intermittent fasting can influence blood sugar levels, if you are managing diabetes or other health concerns, it is wise to consult your healthcare provider before embarking on an intermittent fasting regimen. They can guide you to ensure your safety.

      4. Is IF a viable, long-term dietary approach?

      For many individuals, IF can be a sustainable, enduring dietary choice. Nonetheless, it is crucial to establish a routine that harmonises with your lifestyle and dietary necessities to ensure its long-term feasibility.

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