16/8 7-Day Menu — Meal Ideas for a Balanced Intermittent Fasting

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). Each day provides 1,800—2,200 kcal, with an average intake of 90—130g of protein and 25—35g of fiber.

Day 1
🕛 Table 1:Omelet with 3 eggs, spinach and feta cheese + slice of wholemeal bread + cherry tomatoes
🕗 Table 2:Grilled turkey breast with steamed vegetables + quinoa + avocado
Calories:~2,000 kcal | Proteins:110g | Fibers:28g

Day 2
🕛 Table 1:Greek yogurt with oatmeal, berries and hemp seeds
🕗 Table 2:Baked salmon with broccoli, carrot and sweet potato
Calories:~2,100 kcal | Proteins:105g | Fibers:30g

Day 3
🕛 Table 1:Boiled eggs (2), hummus, tomatoes, cucumbers, whole wheat bran
🕗 Table 2:Beef stew with mushrooms and polenta
Calories:~2,200 kcal | Proteins:120g | Fibers:32g

Day 4
🕛 Table 1:Smoothie with spinach, banana, peanut butter and vegetable milk
🕗 Table 2:Warm salad with lentils, poached egg, baked beets, brown rice
Calories:~1,850 kcal | Proteins:95g | Fibers:35g

Day 5
🕛 Table 1:Omelet with vegetables and seeds + whole grain bread + 1 apple
🕗 Table 2:Lean pork steak (mussels) with grilled zucchini and mixed salad
Calories:~2,000 kcal | Proteins:100 g | Fibers:27g

Day 6
🕛 Table 1:Goat yogurt with seeds, nuts and 2 apricots
🕗 Table 2:Chickpea dish with tomato and eggplant sauce + arugula salad
Calories:~1,900 kcal | Proteins:90g | Fibers:34g

Day 7
🕛 Table 1:Spreads with avocado, poached eggs and tomatoes
🕗 Table 2: Lightly fried fish (trout/scrumbie)with polenta and garlic muesli, red cabbage salad
Calories:~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.