16/8 Intermittent Fasting 7-Day Meal Plan
A 16:8 week with all meals inside an 8-hour window. Use it for clients who want time-restricted eating with a set calorie and protein target.
What 16/8 intermittent fasting is
Fast for 16 hours. Eat in an 8-hour window. A common window is 12pm to 8pm. Move it if the client trains early or has a family dinner that will not shift.
Meal structure
There is no breakfast in the default week, because many people start eating at midday. The day has lunch, an afternoon snack, dinner, and a post-dinner snack, so calories are not dumped into one sitting.
- - An afternoon snack
- - A post-dinner snack
Calories and nutrition
The week sits around 1,600 to 1,650 calories, a common weight-loss range. A typical day includes:
- - Protein: Over 130 grams to hold onto muscle.
- - Fats: 50 grams for hormones and absorption.
- - Fibre: 30 grams for the gut.
Why people use 16/8
- 1. Weight loss. A shorter eating window often cuts calories without a formal diet.
- 2. Insulin. Fasting can flatten insulin and help metabolic markers.
- 3. Digestion. Some people bloat less when they stop grazing all day.
- 4. Energy. Plenty of people report steadier focus once they are used to the window.
- 5. Fewer meals to cook.
- - Lunch: Chilli lime grilled chicken tacos with avocado and cabbage.
- - Snack: Creamy banana protein smoothie.
- - Dinner: Chinese chicken and broccoli stir-fry with brown rice.
- - After-Dinner Snack: Apple slices with peanut butter.
How to use this template in your practice
Move the eating window, then set calories and macros from the goal and the training week.
Export a branded PDF and send it through the portal. The grocery list should only cover foods inside the window.
Key Features
Protein
Over 130 grams to hold onto muscle.
Fats
50 grams for hormones and absorption.
Fibre
30 grams for the gut.
Weight loss
A shorter eating window often cuts calories without a formal diet.
Insulin
Fasting can flatten insulin and help metabolic markers.
Digestion
Some people bloat less when they stop grazing all day.
Disclaimer
This template is provided for educational and informational purposes only. It does not constitute medical or nutritional advice. Always consult a qualified healthcare professional before making dietary changes.
Use This Template in Your Practice
Start with this template, customise it for each client, and send a finished meal plan in minutes instead of hours.
Branded PDF Export
Your logo, your colours, your brand
Custom Macros
Adjust calories and macros per client
Smart Grocery Lists
Built automatically from the meal plan
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