What to Eat for Breakfast, Lunch, Dinner & Snacks

Intermittent fasting (IF) is one of the most popular weight loss diet plans followed by millions of weight loss fanatics around the world. However, it isn’t just about when you eat — it’s also about what you eat. That’s why having a balanced intermittent fasting meal plan is key to staying energized, nourished, and losing weight.

|Expert Corner: Does Intermittent Fasting Work For Weight Loss? What Board-Certified Physician Dr. Mona Lala Says|

What is IF?

Intermittent fasting for weight loss is an eating pattern that cycles between periods of eating and fasting. Instead of focusing on what to eat all the time, it focuses more on when to eat. Popular IF methods include the 16:8 method (16 hours of fasting, 8-hour eating window), 5:2 method (eating normally for 5 days and reducing calorie intake for 2 days), and Eat-Stop-Eat (24-hour fasts once or twice a week). Remember, the best intermittent fasting for weight loss is the one in which you feel most comfortable, and with multiple options at hand, the diet gives you the freedom to choose your schedule and level of difficulty.

| Also read: Intermittent Fasting: 5 Common Mistakes to Avoid|

While IF can support weight loss, better insulin sensitivity, and improved digestion, what you eat during your eating window is just as important as when you eat. So, if you are planning to follow an IF approach to weight loss, here’s what your plate should look like during your eating window.

What to Eat During IF

Breakfast or the First Meal of the Day

Whether you are eating your breakfast or breaking your fast at noon, make sure the first meal should replenish your body with nutrients and set the sail right for the rest of the day. Aim for protein, healthy fats, and fiber to prevent blood sugar spikes and keep you full.

What to eat:

• Scrambled eggs with spinach and avocado
• Greek yogurt with chia seeds and berries
• Overnight oats with almond butter and flaxseeds
• Protein smoothie with banana, spinach, nut butter, and plant-based milk

Lunch

Your midday meal should be balanced and satisfying. It should include lean proteins, fiber-rich veggies, and complex carbs for sustained energy.

What to eat:

• Grilled chicken salad with quinoa and olive oil dressing
• Turkey and hummus wrap with fresh veggies
• Lentil soup with roasted sweet potatoes
• Baked salmon with brown rice and steamed broccoli

Dinner

When doing intermittent fasting for weight loss, you must ensure you’re your food is satisfying, but not too heavy — especially the dinner as it’s close to your fasting window. So, when planning the last meal of the day, try to stick to lighter proteins and veggies.

What to eat:

• Stir-fried tofu with mixed veggies and soba noodles
• Grilled shrimp with cauliflower rice and asparagus
• Baked chicken thighs with mashed sweet potatoes and kale
• Stuffed bell peppers with ground turkey and brown rice

Snacks (Optional)

If you feel hungry in between your meals, go for nutrient-rich snacks. These can help you maintain energy levels and avoid overeating later.

You can choose from:

• A handful of mixed nuts
• Apple slices with almond butter
• Cottage cheese with cinnamon
• Hard-boiled eggs
• Carrot sticks with hummus

Important Tip: Hydrate often! Water, herbal teas, or lemon water not only hydrate your body, they can also help you curb unnecessary hunger.

Remember, intermittent fasting isn’t just a weight loss diet – it’s a lifestyle shift that have more benefits than just helping your lose weight. And it works best when paired with healthy, balanced meals. Eating whole, minimally processed foods during your eating window can boost energy, reduce cravings, and support your weight and wellness goals.

Whether you’re just starting out or looking to optimize your IF routine, focus on consistency over perfection, and give your body the fuel it truly deserves.

Need Help Customizing Your Intermittent Fasting Meal Plan?

Let our intermittent fasting doctor and board-certified obesity medicine physician, Dr. Mona Lala, guide you with a personalized meal plan, dietary tips, and support to keep you on track! Schedule a consultation today and make way for a happy, healthy life!