4 weeks 2000 kcal/day
FastingFat LossFlexibility
About This Plan
A four-week guide to the 16:8 intermittent fasting protocol — 16 hours fasting, 8-hour eating window — designed to be layered on top of any existing diet style (keto, Mediterranean, IIFYM, or standard balanced). The plan recommends a noon-to-8-PM feeding window, beginning with a substantial first meal around 800 calories (e.g., grilled chicken salad with avocado, olive oil, and a side of rice), a mid-afternoon snack of 300 calories (Greek yogurt and nuts), and a final dinner of 900 calories (salmon, roasted vegetables, and quinoa) to hit roughly 2,000 calories total. Week one eases in with a 14:10 window, extending to the full 16:8 by week two. Hunger-management strategies include black coffee or green tea in the morning, sparkling water with lemon, and staying busy during the final fasting hours. The guide also covers when to shift your window for early-morning workouts (6 AM–2 PM window option), how to handle social dinners that run late, and signs you should break your fast early. No calorie counting is strictly required, but estimated portions are provided for each meal.
What You'll Get
- Complete 4 weeks meal plan
- Approximately 2000 kcal/day with macro breakdowns
- Full recipes with ingredients and prep instructions
- Weekly grocery lists
- Swap options for dietary restrictions
