Winter calls for warm, hearty and simple to make dishes. The 16/8 menu above keeps the 8-hour meal window (e.g. 12pm — 8pm) and two main meals “like home” without sabotaging your calorie and weight control goal.
I chose Romanian recipes (soups, stews, baked fish/turkey, polenta in small portions) and avoided heavy roasts.
The trick is portion and cooking method Ingredients: baked, boiled, grilled, with light sauces, without frying. In the fasting window, water, simple teas and, optionally, black coffee remain allowed.
Sarmale „fit” în foi de varză (curcan + orez integral) + mămăligă mică + iaurt
ChefIr / kefir
~1800 / 115g / 175g / 50g
Ziua 7
12:00–20:00
Ciorbă rădăuțeană „light” (iaurt în loc de smântână, piept de pui)
Tocăniță de ciuperci cu usturoi + mămăligă + salată de varză roșie
2 pătrățele ciocolată neagră 85%
~1850 / 120g / 160g / 62g
🔁 Derulează spre dreapta pentru a vedea tot tabelul
Keeps Rhythm(8 hours of meals, 16 fasting), moisturize, adds skipsin hot meals for comfort and plan 1—2 sessions of batch cookingper week (a tray of baked vegetables + a protein in the oven = 2—3 days without stress).
Do not be afraid to you substitute: if you can't find turkey, go for chicken; if you don't want dairy, keep the protein and add extra vegetables.
If you feel the need for more ideas, your 16/8 menu can get very varied with a good recipe base—that's exactly what the 180 recipe eBook offers.
Out of ideas and don't know what else to cook?
We have 180 Recipes ready to be put into practice! Details here!
Can I change the 12:00 — 20:00 window to 11:00 — 19:00 or 13:00 — 21:00?
Yes. What's important is the 16/8 ratio, not the fixed hours. Choose the range that suits your schedule. If you have workouts, place the protein mass as close to the effort as possible (in/after the meal window).
Why am I more often cold in winter on 16/8 and what can I do?
In fasting, your body uses its reserves more efficiently, and in winter it is normal to perceive the cold more acutely. Helps: hot teas without calories in fasting, baked dishes/soups in the table window, adequate salt (electrolytes), clothes in layers and enough sleep.
Does “16/8 Romanian” spoil if I eat sarmales?
No, if you eat them in the table window and respect the portion (e.g. 2—3 “fit” sarmales, with leaner meat and a little polenta). Balance the rest of the day with soup/vegetables and a light protein. “16/8 Romanian” means intelligence in portions, not bans for life.
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