7 Day Meal Plan for Intermittent Fasting for Weight Loss

Last updated on June 6th, 2024

Unlock the power of fasting with our meticulously crafted 7 day meal plan for intermittent fasting! Embark on a journey of optimized nutrition, where strategic fasting windows harmonize with delectable meals designed to kickstart your body’s natural fat-burning mechanisms. Unveil the transformative benefits, practical tips, and a comprehensive meal plan that will guide you through this revolutionary approach to wellness. Embrace the potential of intermittent fasting and witness the impressive transformations it can fetch to your life.

Benefits of Intermittent Fasting for Weight Loss 

Benefits of Intermittent Fasting

IF has garnered popularity in the recent times due to science backed approach. Here are some prime benefits of doing intermittent fasting:

Body Weight Loss

Intermittent fasting (IF) can boost weight loss by promoting fat-burning and reducing calorie intake. According to a 2014 study published by the NIH, IF can boost weight loss by 3 to 8% over 3 to 24 weeks.

Insulin Sensitivity

IF has proven to enhance insulin sensitivity and reduce insulin resistance over time. Thus, IF helps lower blood sugar and curtail the risk of development of type 2 diabetes. According to 2022 published study by National Institute of Health(NIH), IF over 5 weeks results in improving insulin sensitivity and lipid profiles.

Cellular Repair

When fasting, cells initiate cellular repair processes like removing waste material from cells. This prompted the body to reallocate its energy towards detoxifying and regenerating rather than continually processing new calories.

Increased Metabolic Rate

To meet energy demands during fasting periods, the body’s metabolic rate can increase. Studies conducted by Harvard School of Public Health show intermittent fasting boosts metabolism by 3.6-14% compared to eating normally.

Mental Clarity

Many people report better concentration and focus during fasting periods. This may be due to increased metabolic factors that boost neurotransmitters like dopamine, norepinephrine, and epinephrine.

Overall, intermittent fasting taps into ancient metabolic pathways to initiate fat-burning, improve cellular health, regulate blood sugar, and likely extend lifespan. The cycling of fasting and feeding optimizes the body’s functioning.

Read More: Best Indian Diet Plan Chart for Weight Loss

Things to Know Before Beginning 7 Day Meal Plan for Indian Vegetarian Intermittent Fasting

IF comes with different variations like 16 8 intermittent fasting 7 day meal plan, alternated fasting day meal plan, etc. You will have choose what works best for you. Here are some helpful tips and guidelines to keep in mind before starting an intermittent fasting meal plan:

Hydration is Key

Drink plenty of water, herbal teas, black coffee, etc, during fasting periods to stay hydrated. Dehydration can often inflicts headaches, low energy levels, etc.

Ease Into It Gradually

Don’t go straight to extended fasts right away. Start with shorter fasting windows, like 12-14 hours, and work your way up. This allows your body to adapt.

Listen to Your Body

Pay attention to hunger cues. If you feel lightheaded, nauseous or have trouble concentrating, end your fast and eat something. Don’t push through extreme discomfort.

Nutrient Density

When you do eat, focus on nutrient-dense whole foods like vegetables, fruits, proteins, nuts/seeds and healthy fats to meet your nutritional needs in a condensed window.

Manage Activity

Don’t try intense workouts during long fasting periods. Save the heavy lifting for eating windows when you’re fueled. Light activity like walking is fine while fasting.

Stay Consistent

Stick to a fasting schedule that fits your lifestyle. Erratic fasting/feeding cycles can be counterproductive. Consistency is key for benefits.

Consider Health Conditions

Intermittent fasting may not be appropriate for those with certain health issues like diabetes. Check with your doctor first if you have a condition.

Supplement If Needed

You may need supplements like electrolytes or multivitamins while fasting longer to avoid nutritional deficiencies.

Be Patient

Don’t get discouraged if you don’t see results immediately. It can take a few weeks for your body to become accustomed to intermittent fasting.

Start slow, listen to your body’s signals, and be consistent with your fasting/feeding schedule for the best results. Proper planning is essential.

Read More: Is Brandy Good for Diabetes Patients?

Reference 7 Day Meal Plan for Intermittent Fasting for Weight Loss

7 Day Meal Plan for Intermittent Fasting for Weight Loss

Day Meal Menu
Day 1 Breakfast Besan Cheela stuffed with veggies (2-3 pieces)
  Mid-Day Snack 1.5 katori of cooked rice, one katori each of dal and any sabji.
  Lunch Moderate CKD, may lead to complications such as anemia, bone disease, and high blood pressure
  Evening Snack 50-70 grams of roasted chana.
  Dinner 100 grams of paneer/chicken/fish and a bowl of sprouts and vegetable salad.
Day 2 Fasting Day Only water, black coffee and any herbal tea.
Day 3 Breakfast Vegetable stuffed paneer/egg sandwich.
  Mid-Day Snack 80-100 grams of low-fat curd.
  Lunch 2 multigrain rotis, any legume sabji like rajma or chole, and a katori of green salad.
  Evening Snack 1 whole seasonal fruit like apple, pear, muskmelon, guava, etc.
  Dinner Paneer/Chicken tikka (5 pieces) with grilled veggies.
Day 4 Fasting Day Only water, black coffee and any herbal tea.
Day 5 Breakfast 1.5 katori Vegetable upma.
  Mid-Day Snack A glass of coconut water with chia seeds.
  Lunch 1.5 katori millet pulao with peanuts and veggies.
  Evening Snack A handful of dry fruits (5 almonds, 5 cashews, and 3 walnuts)
  Dinner 2 multigrain rotis, a katori of paneer curry and a katori of salad.
Day 6 Fasting Day Only water, black coffee and any herbal tea.
Day 7 Breakfast 2 multigrain rotis stuffed with vegetables.
  Mid-Day Snack 1 cup of mixed fruits
  Lunch 2 pieces of moong dal dosa with a katori of sambar.
  Evening Snack A glass of buttermilk.
  Dinner 100 grams of grilled tofu/paneer/chicken with 1.5 katori of vegetable soup.

Read More: Is Carrot Good For Diabetes?

Potential Side Effects of Intermittent Fasting

Here are some potential side effects to be aware of when practicing intermittent fasting:

Hunger & Cravings

Feeling hungry and having food cravings, especially early on, is one of the most common side effects.


Headaches can occur, likely caused by dehydration, low salt intake, caffeine withdrawal, or low blood sugar levels during fasting periods.

Dizziness & Fatigue

Some people experience dizziness, brain fog, and fatigue when going for long periods without eating.

Irritability & Mood Changes

The hormonal fluctuations that occur during fasting can sometimes cause irritability and mood swings.


Having no food for long extended hours can lead to difficulty with bowel movements and temporary constipation for some.

Muscle Loss

If you don’t consume enough protein and calories on eating days, you may experience muscle loss over time, in addition to fat loss.

Sleep Issues

Intermittent fasting can disrupt sleep patterns for some. Hunger at typical bedtimes may delay sleep onset.


Going too long without any fluid consumption, especially during warm temperatures, raises the risks of dehydration.

Low Blood Sugar

For those with diabetes using insulin or medications, fasting too long risks dangerous drops in blood sugar levels.

Most of these side effects are avoidable by slowly easing into intermittent fasting, staying hydrated, replenishing electrolytes, and ensuring you consume enough nutrients during eating periods. Severe or persistent side effects require adjusting or stopping the fast.

Read More: Is Wheat Roti (Chapati) Good for Diabetes?


So there you have it! Intermittent fasting is about way more than just losing a few pounds. By strategically cycling periods of eating and fasting, you’re essentially biohacking your body’s own cellular processes. From torching stubborn fat stores to regulating blood sugar to potentially living longer and keeping your mind sharp – the science backs up IF as a powerful tool. While it takes some discipline, many folks find the flexibility of IF to be a sustainable lifestyle rather than a restrictive fad diet. Why not give this ancient practice a go and see if it works for you? Your cells will thank you!

FAQ’s(Frequently Asked Questions)

Which meal is best for intermittent fasting?

Meal with balanced nutrients with mix of complex carbs, lean proteins, dietary fiber, and essential micronutrients is best IF meal. A typical meal in IF can include fruits, green veggies, brown, multigrain rotis, any sabji, paneer, chicken, fish, nuts, buttermilk and curd.

Can I eat rice during intermittent fasting?

Yes, absolutely you can have both white and brown rice during intermittent fasting. However, moderation is important.

What is a good breakfast for intermittent fasting?

Following are some ideal breakfast ideas which you can during intermittent fasting(IF):
Vegetable upma
Paneer/egg sandwiches
Besan cheela
Mixed dal idlis/dosas

How should a beginner start intermittent fasting?

If you are a beginner and aim to start intermittent fasting, begin IF with a 12:12 split. Eat within a span of 12 hours and fast for the next 12 hours. When you get comfortable with this in some weeks follow 16:8 split, eat within a span of 8 hours and fast for the next 16 hours.

Last Updated on by Dr. Damanjit Duggal 


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