Intermittent Fasting Meals

The Best Intermittent Fasting Meals For Losing Fat


I have been using these intermittent fasting meals for fat loss and it has been so effective, pleasurable, and simple that it would be a crime not to share my strategy with you! I have found it to be the perfect dieting strategy.

By using these intermittent fasting meals for fat loss, I have been able to consistently eat low calories without feeling deprived and thus get lean rather quickly.

It has also freed up massive amounts of time cooking and cleaning in the kitchen. Ever since I implemented intermittent fasting for fat loss, I have plenty of energy all throughout the day, laser like focus and I sleep like a baby at night.

I would now like to run you through the intermittent fasting meals fat loss diet plan and how it works…


How to use intermittent fasting to lose weight

When using fasting to lose weight, you will eat all of your meals in a 6-8 hour eating window. This is best accomplished by going 5-6 hours upon waking before having your first meal. Your last meal should be around 2 hours before going to sleep.


Wake up at 10am.

Meal 1 at 3-4pm.

Meal 2 at 6-7pm.

Meal 3 at 10pm.

By skipping a morning breakfast you force your body to break into it’s fat stores to fuel itself instead of burning food energy. That is why intermittent fasting is the ultimate fat loss diet for men and women! In addition, by pushing your first meal later into the day you can enjoy big, satisfying healthy meals while staying in a caloric deficit.


If you haven’t skipped breakfast before it may take some getting used to. This is probably the hardest part about transitioning into using intermittent fasting for fat loss.

But after a few days of skipping breakfast your body will learn to thrive in the fasted state. You will stimulate the sympathetic system and feel effects such as alertness, laser like focus, and a hunger blunting effect.

Should You Drink Coffee in the Fasted State?

Consuming 2-3 cusp of coffee while fasting will accelerate your metabolism, reduce your appetite and make you feel good. If you are going to be working out then the coffee will have a positive impact on your strength and stamina.

The effects of coffee seem to last up to 6 hours so even if you train later in the day you should still get an extra kick from the morning coffee. Furthermore, coffee is a rich source of antioxidants and has been shown to have numerous health benefits.

How To Break the Fast

I recommend keeping the first two meals of the intermittent fasting meal plan very healthy and modest in size.

If you break your fast with a big meal you will shift your body out of the sympathetic mode and into the para sympathetic mode. This will shut off fat burning and make you tired.

Definitely not ideal for the midday/afternoon. Moreover, a big meal during the day doesn’t seem to be very effective for limiting hunger (my own personal experience, could be different for you).

Lastly cooking, eating and cleaning a large meal during the day is a hassle and is not very lifestyle friendly.

With this intermittent fasting diet meal plan, the goal is to eat just enough food to nourish your body and stave off hunger without overtaxing your digestive system. This will allow you to maximize energy and focus.

I like to have a smallish meal of 300-400 calories. I opt for some quick/easy protein, fruit and some healthy fats.

Meals 1 & 2 Example:

  • Option #1: Greek Yogurt or Cottage Cheese topped with berries and almonds.
  • Option #2: Can of Tuna, Apple and 1tbs of olive oil
  • Option #3: Chicken breast, Salad Greens, Apple and Half an Avocado
  • Option #4: Omelette (2 whole eggs + 0.75-1 cup whites) and Berries
  • Option #5: 40g whey protein mixed with 1 cup almond milk (unsweetened), 20g almonds and serving of fruit

Key Points For Intermittent Fasting Meals and What To Eat

As you can see all of the sample intermittent fasting meals included in the fat loss diet have a convenient source of protein, fruit and some healthy fats. This food combination is what I have personally found to be the most effective for staying satisfied on low calorie meals. The fruit is highly nutritious, easily digestible and is effective at replenishing liver glycogen.

By increasing liver glycogen you will bring your body into an anabolic state and reduce hunger. I recommend including the fat source (nuts, olive oil or whole eggs). If you keep fat too low in these small meals you will get hungry again very quickly.


I pretty much stick with Greek Yogurt (250g), Fruit and Nuts (25g) for these two meals. It’s quick, easy, doesn’t require cooking/preparation and tastes amazing. I will usually throw some cinnamon in too.

What Should The Grand Feast Look Like?

By this point you have fasted, consumed two small meals and thus have creating a very large calorie buffer. It is likely that you have only consumed 600-800 calories by this point.

When on a fat loss diet I like to eat around 10 calories per pound of goal bodyweight per day. This may seem on the low side for calories… but that’s why fasting and fat loss go hand in hand. You can still eat massive meals and not feel deprived all while still being a caloric deficit!

This level of calories has never failed me at getting lean even with the absence of cardio.

Depending on what your goal weight is this may give you 600-1200 calories to play with. I generally keep this meal around 800-1000 calories in size. I recommend keeping this meal high in protein with moderate amounts of fat and carbs.

If you are having a very lean source of protein (chicken) then you can use fats more sparingly (butter with potatoes or rice, coconut oil for cooking, cheese for topping). If you are going for a fattier cut of meat (beef, salmon) then I recommend staying away from any additional fats.

Intermittent Fasting Meal Plan Example

1. Chicken Breast, Veggies, Brown Rice, Coconut Oil (add 1-3tsp to rice and 1tsp for cooking chicken)

2. Chicken Breast, Veggies, Potato Wedges (boil for 5 minutes and cook on skillet in 2-3 tsp of oil)

3. Steak, Veggies, Sweet Potato (add cinnamon)

This is it guys, I hope it will help you more than any other regimen you follow for your dream body goals.