7-Day Intermittent Fasting (16:8) Meal PlanWeight loss

Two meals in an 8-hour window (lunch + dinner). Scale portions to match your daily calorie goal. Time-restricted eating to support a calorie deficit.

  • 1,109kcal a day
  • 81 gprotein
  • 88 gcarbs
  • 45 gfat
  • 3recipes

Day 1

1,100 kcal · 82 g protein · 90 g carbs · 42 g fat

Chicken with Rice & Vegetables

Lunch

Chicken with Rice & Vegetables

520 kcal · P 40 g · C 52 g · F 14 g · 25 min

Recipe

Ingredients

  • 6 oz chicken breast
  • 1 cup white or brown rice, cooked
  • 1 cup mixed vegetables

Steps

  1. Grill or bake chicken.
  2. Serve with rice and steamed vegetables.
Steak with Sweet Potato

Dinner

Steak with Sweet Potato

580 kcal · P 42 g · C 38 g · F 28 g · 30 min

Recipe

Ingredients

  • 6 oz lean sirloin steak
  • 1 medium sweet potato, baked
  • 1 cup green beans

Steps

  1. Grill steak to desired doneness.
  2. Serve with baked sweet potato and green beans.

Day 2

1,120 kcal · 80 g protein · 86 g carbs · 48 g fat

Turkey Burger with Potatoes

Lunch

Turkey Burger with Potatoes

540 kcal · P 38 g · C 48 g · F 20 g · 25 min

Recipe

Ingredients

  • 1 turkey burger patty
  • 1 medium baked potato
  • 1 cup side salad

Steps

  1. Grill turkey patty until 165°F.
  2. Serve with baked potato and salad.
Steak with Sweet Potato

Dinner

Steak with Sweet Potato

580 kcal · P 42 g · C 38 g · F 28 g · 30 min

Recipe

Ingredients

  • 6 oz lean sirloin steak
  • 1 medium sweet potato, baked
  • 1 cup green beans

Steps

  1. Grill steak to desired doneness.
  2. Serve with baked sweet potato and green beans.

Day 3

1,100 kcal · 82 g protein · 90 g carbs · 42 g fat

Chicken with Rice & Vegetables

Lunch

Chicken with Rice & Vegetables

520 kcal · P 40 g · C 52 g · F 14 g · 25 min

Recipe

Ingredients

  • 6 oz chicken breast
  • 1 cup white or brown rice, cooked
  • 1 cup mixed vegetables

Steps

  1. Grill or bake chicken.
  2. Serve with rice and steamed vegetables.
Steak with Sweet Potato

Dinner

Steak with Sweet Potato

580 kcal · P 42 g · C 38 g · F 28 g · 30 min

Recipe

Ingredients

  • 6 oz lean sirloin steak
  • 1 medium sweet potato, baked
  • 1 cup green beans

Steps

  1. Grill steak to desired doneness.
  2. Serve with baked sweet potato and green beans.

Day 4

1,120 kcal · 80 g protein · 86 g carbs · 48 g fat

Turkey Burger with Potatoes

Lunch

Turkey Burger with Potatoes

540 kcal · P 38 g · C 48 g · F 20 g · 25 min

Recipe

Ingredients

  • 1 turkey burger patty
  • 1 medium baked potato
  • 1 cup side salad

Steps

  1. Grill turkey patty until 165°F.
  2. Serve with baked potato and salad.
Steak with Sweet Potato

Dinner

Steak with Sweet Potato

580 kcal · P 42 g · C 38 g · F 28 g · 30 min

Recipe

Ingredients

  • 6 oz lean sirloin steak
  • 1 medium sweet potato, baked
  • 1 cup green beans

Steps

  1. Grill steak to desired doneness.
  2. Serve with baked sweet potato and green beans.

Day 5

1,100 kcal · 82 g protein · 90 g carbs · 42 g fat

Chicken with Rice & Vegetables

Lunch

Chicken with Rice & Vegetables

520 kcal · P 40 g · C 52 g · F 14 g · 25 min

Recipe

Ingredients

  • 6 oz chicken breast
  • 1 cup white or brown rice, cooked
  • 1 cup mixed vegetables

Steps

  1. Grill or bake chicken.
  2. Serve with rice and steamed vegetables.
Steak with Sweet Potato

Dinner

Steak with Sweet Potato

580 kcal · P 42 g · C 38 g · F 28 g · 30 min

Recipe

Ingredients

  • 6 oz lean sirloin steak
  • 1 medium sweet potato, baked
  • 1 cup green beans

Steps

  1. Grill steak to desired doneness.
  2. Serve with baked sweet potato and green beans.

Day 6

1,100 kcal · 82 g protein · 90 g carbs · 42 g fat

Chicken with Rice & Vegetables

Lunch

Chicken with Rice & Vegetables

520 kcal · P 40 g · C 52 g · F 14 g · 25 min

Recipe

Ingredients

  • 6 oz chicken breast
  • 1 cup white or brown rice, cooked
  • 1 cup mixed vegetables

Steps

  1. Grill or bake chicken.
  2. Serve with rice and steamed vegetables.
Steak with Sweet Potato

Dinner

Steak with Sweet Potato

580 kcal · P 42 g · C 38 g · F 28 g · 30 min

Recipe

Ingredients

  • 6 oz lean sirloin steak
  • 1 medium sweet potato, baked
  • 1 cup green beans

Steps

  1. Grill steak to desired doneness.
  2. Serve with baked sweet potato and green beans.

Day 7

1,120 kcal · 80 g protein · 86 g carbs · 48 g fat

Turkey Burger with Potatoes

Lunch

Turkey Burger with Potatoes

540 kcal · P 38 g · C 48 g · F 20 g · 25 min

Recipe

Ingredients

  • 1 turkey burger patty
  • 1 medium baked potato
  • 1 cup side salad

Steps

  1. Grill turkey patty until 165°F.
  2. Serve with baked potato and salad.
Steak with Sweet Potato

Dinner

Steak with Sweet Potato

580 kcal · P 42 g · C 38 g · F 28 g · 30 min

Recipe

Ingredients

  • 6 oz lean sirloin steak
  • 1 medium sweet potato, baked
  • 1 cup green beans

Steps

  1. Grill steak to desired doneness.
  2. Serve with baked sweet potato and green beans.

This meal plan is general wellness information, not medical or dietary advice. Nutrition values are estimates per serving. Talk to a doctor or dietitian before changing your diet, especially if you have a health condition.

Questions about this plan

How many calories a day is the intermittent fasting (16:8) meal plan?

About 1,109 calories a day on average, with 81 g protein, 88 g carbs and 45 g fat. If your own target is higher or lower, scale the portions up or down to match.

What do I eat each day?

Each day has lunch, dinner. The 7 days use 3 different recipes, each with ingredients, steps and prep time.

Can I swap meals?

Yes. Swap any meal for another one from the same plan with similar calories, or repeat days you like. In the Thrive Fit app you can log anything you eat instead with a photo and keep your daily totals right.

What eating window does the 16:8 plan use?

16:8 means fasting for 16 hours and eating within an 8-hour window, for example noon to 8 pm. The meals in this plan fit inside that window.

Follow the intermittent fasting (16:8) plan in Thrive Fit

Today’s meals on your home screen, a calorie target set for you, and a photo food log for everything else.

Download Thrive Fit on the App StoreGet Thrive Fit on Google Play

Other meal plans

Maintenance

7-Day Endurance Athlete Meal Plan

≈ 1,645 kcal a day

Maintenance

7-Day Pregnancy Nutrition Meal Plan

≈ 1,499 kcal a day

Maintenance

7-Day Healthy Aging (50+) Meal Plan

≈ 1,163 kcal a day

Not sure how much you need? Try the calorie calculator.