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My Approach to Meal Planning within my Intermittent Fasting Window

Understanding Intermittent Fasting

By Sameer AhmedPublished 10 months ago 7 min read


In this article, I'm going to take you through my day and share with you how I approach my meals within my eating window so that I make my intermittent fasting (IF) plan work for me. One of the most common questions I receive is about creating an intermittent fasting meal plan. The truth is, intermittent fasting doesn't require a specific meal plan. It's all about the timing of when you eat your food, rather than the actual food itself. In this article, I will explain how I structure my meals and provide tips for making intermittent fasting successful without adhering to specific diets or meal plans.


1. Introduction

2. Understanding Intermittent Fasting

3. My Eating Window

4. The Importance of Consistency

5. My Morning Routine

6. Staying Hydrated

7. Breaking the Fast: My Biggest Meal of the Day

8. Enjoying a Midday Walk

9. The Power of Protein Pancakes

10. Supplementing with Protein Shakes

11. Wrapping Up Work and Family Time

12. Dinner: Shredded Chicken and Rice Burrito

13. Conclusion

14. FAQs

Understanding Intermittent Fasting

Intermittent fasting is a dietary approach that involves cycling between periods of fasting and eating. It focuses more on when you eat rather than what you eat. The main idea behind intermittent fasting is to have a fasting window, during which you consume little to no calories, and an eating window, during which you eat your daily meals. The most common fasting windows are 16:8 (16 hours fasting, 8 hours eating) and 18:6 (18 hours fasting, 6 hours eating).

My Eating Window

In general, my eating window goes from about 11:30 a.m. until about 4 or 4:30 p.m. every day. This means I consume all of my food for the day within a span of four to four and a half hours. After that, I have a fasting period of about 19 to 20 hours until the next day. While this is how most of my days look, I do make adjustments when necessary. For example, if I have to attend a soccer game in the evening, I might start my eating window a little later and compensate for it.

The Importance of Consistency

Consistency is key when it comes to intermittent fasting. It's important to stick to a routine and strive for consistency in your eating and fasting windows. While some people may wonder if there's a specific "best" time to eat, my experience has shown that consistency is more important than the exact timing. By following a consistent schedule, you can avoid unnecessary fluctuations in your eating patterns and maintain a stable fasting routine.

My Morning Routine

On weekdays, I wake up at 6:45 a.m. and get ready to send my kids off to school. Within 30 minutes of waking up, I make sure to have at least 24 ounces of water. I find it convenient to use a mixer bottle to track my water intake throughout the day. After dropping off the kids, my husband and I engage in a workout from 8 to 9 a.m. We prefer to do our workouts in a fasted state.

Staying Hydrated

While fasting, staying hydrated is crucial. During my morning routine and workout, I consume an additional 24 to 48 ounces of water. I make sure to spread out my water intake throughout the day to stay hydrated and support my overall well-being.

Breaking the Fast: My Biggest Meal of the Day

At around 11:30 a.m., it's time to break my fast. This is when I have my biggest meal of the day, which usually consists of a balanced combination of protein, healthy fats, and carbohydrates. Some of my go-to options include a chicken or salmon salad, grilled vegetables with quinoa, or a lean steak with sweet potato and steamed greens. I prioritize nutrient-dense foods that provide me with sustained energy and support my nutritional needs.

Enjoying a Midday Walk

After my first meal, I like to take a midday walk to get some fresh air and engage in light physical activity. This not only helps with digestion but also provides a mental break and boosts my overall well-being. Walking is a low-impact exercise that is easily accessible to most people, and it's a great way to incorporate movement into your day.

The Power of Protein Pancakes

As I approach the later part of my eating window, I often enjoy a mid-afternoon snack. One of my favorite options is protein pancakes. I make them using a combination of protein powder, oats, egg whites, and a dash of cinnamon. These pancakes are not only delicious but also provide me with a good amount of protein and carbohydrates to fuel my body until my next meal.

Supplementing with Protein Shakes

In addition to whole food sources, I sometimes incorporate protein shakes into my meal plan. Protein shakes are convenient, especially when I'm on the go or don't have access to a full meal. I opt for high-quality protein powders that are low in added sugars and contain essential amino acids. These shakes help me meet my protein requirements and support muscle recovery.

Wrapping Up Work and Family Time

During the later part of my eating window, I focus on wrapping up work and spending quality time with my family. I make sure to have a small snack, such as a handful of nuts or a piece of fruit, to keep my energy levels stable and avoid feeling excessively hungry before dinner.

Dinner: Shredded Chicken and Rice Burrito

For dinner, I usually have a balanced meal that includes a protein source, complex carbohydrates, and vegetables. One of my go-to dinner options is a shredded chicken and rice burrito. I use whole wheat tortillas, lean shredded chicken, brown rice, black beans, and an assortment of veggies like bell peppers, onions, and spinach. This meal provides a satisfying combination of flavors and nutrients.


Creating a meal plan within your intermittent fasting window is all about finding what works best for you. It's essential to prioritize nutrient-dense foods, stay hydrated, and maintain a consistent eating and fasting schedule. Remember, intermittent fasting is flexible, and you can adjust your plan based on your lifestyle and preferences. Experiment with different meal options and find a routine that supports your health and well-being.


Q: Can I follow a specific diet, such as keto or paleo, while practicing intermittent fasting?

A: Yes, you can combine intermittent fasting with different dietary approaches like keto or paleo. However, it's important to ensure that your chosen diet aligns with your nutritional needs and goals. Consulting with a healthcare professional or registered dietitian can provide personalized guidance.

Q: Can I have coffee or tea during my fasting window?

A: Yes, you can have black coffee or unsweetened tea during your fasting window, as they generally do not significantly impact your fasting state. However, it's important to avoid adding any sweeteners or caloric additives, as they can break your fast.

Q: How long should I fast for?

A: The duration of your fasting window can vary depending on your preferences and goals. Common fasting windows include 16:8 (16 hours of fasting and an 8-hour eating window) or 18:6 (18 hours of fasting and a 6-hour eating window). Experiment with different fasting windows and find what works best for you.

Q: Is intermittent fasting suitable for everyone?

A: Intermittent fasting may not be suitable for everyone, especially individuals with certain medical conditions or those who are pregnant, breastfeeding, or have a history of disordered eating. It's best to consult with a healthcare professional before starting any new eating or fasting regimen.

Remember, it's always important to listen to your body and make adjustments as needed. What works for one person may not work for another, so tailor your meal plan and intermittent fasting routine to suit your individual needs and preferences. Stay consistent, stay hydrated, and prioritize nutrient-dense foods, and you'll be on your way to a successful intermittent fasting journey.


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