Best ways to follow an intermittent fasting diet plan

Do you prefer to skip breakfast? Then you’ll love our 16:8 intermittent fasting diet plan; you’ll eat lunch and dinner within an eight-hour window and fast the rest of the day. This keto meal plan features delicious, nutrient-dense dishes that provide less than 20 grams of net carbs per day.
7-day free intermittent fasting meal plan

What can I eat on an intermittent fasting meal plan?

On an intermittent fasting diet plan, you only eat twice a day. For this reason, it’s important to get plenty of protein, vitamins, and minerals at lunch and dinner to meet your daily needs. At each meal, make sure you include a generous serving of protein: meat, poultry, fish, eggs, dairy, or plant-based protein, like soy. Our intermittent fasting meal plans are designed to provide you with all the nutrition you need, with very low carb counts that fit your keto lifestyle.
Disclaimer: If you are taking medications to lower your blood sugar or blood pressure, always check with your healthcare provider before making a significant dietary change. A low-carb, high-protein diet may further lower blood sugar and blood pressure to dangerous levels when combined with medications. If you need to find a clinician familiar with low-carb nutrition, you can start with our find a doctor map.

What is a good meal plan for intermittent fasting?


Most keto and low-carb intermittent fasting meal plans provide two meals per day to be eaten within a compressed eating window, usually eight hours per day. For this reason, they’re called 16:8 intermittent fasting meal plans, meaning you fast for 16 hours and eat within an eight-hour window.


OMAD stands for “one meal a day.” While an OMAD meal plan might provide only one meal a day, it is very difficult to consistently meet nutrition needs when eating one meal daily. That’s why we don’t recommend doing OMAD all the time. If you’d like to incorporate OMAD into your life, we recommend a meal plan that provides three days of OMAD and four days of 16:8 intermittent fasting.


What can I drink on an intermittent fasting diet plan?

The best beverages are carb-free or nearly carb-free. Include these drinks on your intermittent fasting diet plan:

  • Water: still or sparkling
  • Coffee: black, or with a splash of cream or milk
  • Tea: black, green, or herbal (unsweetened)
  • Broth: chicken, beef, or vegetable

7-day keto & 16:8 intermittent fasting

Here is a full week of delicious keto recipes for lunch, and dinner. You’ll save time planning, preparing, cooking, and cleaning up by making two dinner servings and refrigerating half to enjoy for lunch the next day.