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Clinical studies show that the 16:8 protocol produces a spontaneous caloric deficit of 300—500 kcal per daycompared to traditional food — not counting a single calorie (Obesity, 2020). In other words, if you eat well in the 8-hour window, your body does the job on its own. The menu below is built exactly on this principle: hearty and balanced meals that respect your fasting window and give you energy for the whole day.
This menu is designed for the 16/8 plan, where you have a daily window of 8 hours in which you consume 2 main meals (eg: 12:00 — 20:00). Cada día proporciona 1,800—2,200 kcal, con un indición medio de 90—130g de proteina e 25—35 g de fibra.
Dag 1
🕛 Tabela 1:Omelet with 3 eggs, spinach and feta cheese + slice of wholemeal bread + cherry tomatoes
🕗 Tabela 2:Grilled turkey breast with steamed vegetables + quinoa + avocado
Calorie:~2,000 kcal | Proteins:110g | Fibers:28g
Dag 2
🕛 Tabela 1:Greek yogurt with oatmeal, berries and hemp seeds
🕗 Tabela 2:Baked salmon with broccoli, carrots and sweet potato
Calorie:~2,100 kcal | Proteins:105g | Fibers:30g
Dag 3
🕛 Tabela 1:Boiled eggs (2), hummus, tomatoes, cucumbers, whole wheat bran
🕗 Tabela 2:Beef stew with mushrooms and polenta
Calorie:~2,200 kcal | Proteins:120g | Fibers:32g
Dag 4
🕛 Tabela 1:Smoothie with spinach, banana, peanut butter and vegetable milk
🕗 Tabela 2:Warm salad with lentils, poached egg, baked beets, brown rice
Calorie:~1,850 kcal | Proteins:95g | Fibers:35g
Dag 5
🕛 Tabela 1:Omelet with vegetables and seeds + whole grain bread + 1 apple
🕗 Tabela 2:Lean pork steak (mussels) with grilled zucchini and mixed salad
Calorie:~2,000 kcal | Proteins:100 g | Fibers:27g
Dag 6
🕛 Tabela 1:Goat yogurt with seeds, nuts and 2 apricots
🕗 Tabela 2:Chickpea dish with tomato and eggplant sauce + arugula salad
Calorie:~1,900 kcal | Proteins:90g | Fibers:34g
Dag 7
🕛 Tabela 1:Spreads with avocado, poached eggs and tomatoes
🕗 Tabela 2: Lightly fried fish (trout/scrumbie)with polenta and garlic muesli, red cabbage salad
Calorie:~2,100 kcal | Proteins:115g | Fibers:29g
💡 You can adapt this menu according to your eating style (low-carb, pescetarian, etc). The recipes are simple and thought out to support energy during fasting and effective metabolic recovery.
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No. The hours can be adjusted according to your lifestyle, as long as you keep the 16 hours of fasting and 8 hours of eating.
Not necessarily. Sometimes a full meal and a snack can be enough, as long as you reach your nutritional needs.
Technically yes, but in practice no. The 16/8 plan only works if the meals are of quality. Shaorma + pizza = “Fixed NonIntermittent” 😄
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