Need An Intermittent Fasting Meal Plan? Here's Your 7-Day Brunch And Dinner Plan To Break Your Fast
The concept behind intermittent fasting (IF) is pretty straightforward and simple: You eat all of your meals and snacks for the day in a specific window of time (say, between noon and 8 p.m.). Easy enough, right? Well, if you're new to a fasting diet, you're probably still wondering, what am I actually supposed to eat as far as foods go on the diet?
It's a valid question, and despite the fact that fasting diets tend to focus more on the clock than the foods, what you eat for your meals does matter if your goal is weight loss. Many people assume that because you're eating in a shortened time window and likely cutting out some calories by skipping a meal (say, breakfast, if you follow something like the 16:8 diet), you can eat whatever you want once it's time to eat.
But if you totally disregard calories and don't think about the macronutrients that you're putting into your body, you could end up going overboard on calories when it comes time to eat—or you might not get enough proteins, fat, or carbs to properly fuel your body.
Don't worry, though, because our friends at Men's Health recently released a new bookazine, the Men's Health Guide to Intermittent Fasting, that details allllll things IF—including exactly what to eat to break your fast, what to have for snacks, and what to prep for dinner—so you can do intermittent fasting and see weight-loss results if that's your goal. (And remember, before you start a fasting diet, touch base with your doc or a nutritionist to make sure you approach it in a way that makes sense for you and your health.)
What you'll get in the book:
40+ recipes for brunch and dinner (plus keto options!)
Advice for how to not feel hangry
Tips for how to do IF if you're also following an intense workout routine
A macronutrient breakdown to make sure each meal you make gives you energy and satiety
And more
Ready to dive into an IF diet? Ahead, a seven-day meal plan preview from the new MH guide that you can follow to make sure your meals power you up and make the fasting period fly by. Mix and match these brunch and dinner recipes (and add healthy snacks between meals if you need to!), and you'll be an IF pro in a week.
Brunch Recipes
1. Egg Scramble with Sweet Potatoes
Total time: 25 minutes | Servings: 1
Ingredients:
1 (8-oz) sweet potato, diced
½ cup chopped onion
2 tsp chopped rosemary
Salt
Pepper
4 large eggs
4 large egg whites
2 tbsp chopped chive
Directions:
Preheat the oven to 425°F. On a baking sheet, toss the sweet potato, onion, rosemary, and salt and pepper. Spray with cooking spray and roast until tender, about 20 minutes.
Meanwhile, in a medium bowl, whisk together the eggs, egg whites, and a pinch of salt and pepper. Spritz a skillet with cooking spray and scramble the eggs on medium, about 5 minutes.
Sprinkle with chopped chives and serve with the spuds.
Per serving: 571 calories, 44 g protein, 52 g carbs (9 g fiber), 20 g fat
2. Greek Chickpea Waffles
Total time: 30 minutes | Servings: 2
Ingredients:
¾ cup chickpea flour
½ tsp baking soda
½ tsp salt
¾ cup plain 2% Greek yogurt
6 large eggs
Tomatoes, cucumbers, scallion, olive oil, parsley, yogurt, and lemon juice for serving (optional)
Salt and pepper
Directions:
Preheat the oven to 200°F. Set a wire rack over a rimmed baking sheet and place in the oven. Heat a waffle iron per directions.
In a large bowl, whisk together the flour, baking soda, and salt. In a small bowl, whisk together the yogurt and eggs. Stir the wet ingredients into the dry ingredients.
Lightly coat the waffle iron with nonstick cooking spray. In batches, drop ¼ to ½ cup batter into each section of the iron and cook until golden brown, 4 to 5 minutes. Transfer the waffles to the oven and keep warm. Repeat with remaining batter.
Serve waffles with the savory tomato mix or a drizzle of warm nut butter and berries.
Per serving: 412 calories, 35 g protein, 24 g carbs (4 g fiber), 18 g fat
3. PB&J Overnight Oats
Total time: 5 minutes (plus 8 hours for refrigeration) | Servings: 1
Ingredients:
¼ cup quick-cooking rolled oats
½ cup 2 percent milk
3 tbsp creamy peanut butter
¼ cup mashed raspberries
3 tbsp whole raspberries
Directions:
In a medium bowl, combine oats, milk, peanut butter, and mashed raspberries. Stir until smooth.
Cover and refrigerate overnight. In the morning, uncover and top with whole raspberries.
Per serving: 455 calories, 20 g protein, 36 g carbs (9 g fiber), 28 g fat
4. Turmeric Tofu Scramble
Total time: 15 minutes | Servings: 1
Ingredients:
1 portobello mushroom
3 or 4 cherry tomatoes
1 tbsp olive oil, plus more for brushing
Salt and pepper
½ block (14-oz) firm tofu
¼ tsp ground turmeric
Pinch garlic powder
½ avocado, thinly sliced
Directions:
Preheat the oven to 400°F. On a baking sheet, place the shroom and tomatoes and brush them with oil. Season with salt and pepper. Roast until tender, about 10 minutes.
Meanwhile, in a medium bowl, combine the tofu, turmeric, garlic powder, and a pinch of salt. Mash with a fork. In a large skillet over medium, heat 1 Tbsp olive oil. Add the tofu mixture and cook, stirring occasionally, until firm and egg-like, about 3 minutes.
Plate the tofu and serve with the mushroom, tomatoes, and avocado.
Per serving: 431 calories, 21 g protein, 17 g carbs (8 g fiber), 33 g fat
5. Avocado Ricotta Power Toast
Total time: 5 minutes | Servings: 1
Ingredients:
1 slice whole-grain bread
¼ ripe avocado, smashed
2 tbsp ricotta
Pinch crushed red pepper flakes
Pinch flaky sea salt
Directions:
Toast the bread. Top with avocado, ricotta, crushed red pepper flakes, and sea salt. Eat with scrambled or hard-boiled eggs, plus a serving of yogurt or fruit.
Per serving: 288 calories, 10 g protein, 29 g carbs (10 g fiber), 17 g fat
6. Turkish Egg Breakfast
Total time: 13 minutes | Servings: 2
Ingredients:
2 tbsp olive oil
¾ cup diced red bell pepper
¾ cup diced eggplant
Pinch each of salt and pepper
5 large eggs, lightly beaten
¼ tsp paprika
Chopped cilantro, to taste
2 dollops plain yogurt
1 whole-wheat pita
Directions:
In a large nonstick skillet on medium high, heat the olive oil. Add the bell pepper, eggplant, and salt and pepper. Sauté until softened, about 7 minutes.
Stir in the eggs, paprika, and more salt and pepper to taste. Cook, stirring often, until the eggs are softly scrambled.
Sprinkle with chopped cilantro and serve with a dollop of yogurt and the pita.
Per serving: 469 calories, 25 g protein, 26 g carbs (4 g fiber), 29 g fat
7. Almond Apple Spice Muffins
Total time: 15 minutes | Servings: 5
Ingredients:
½ stick butter
2 cups almond meal
4 scoops vanilla protein powder
4 large eggs
1 cup unsweetened applesauce
1 tbsp cinnamon
1 tsp allspice
1 tsp cloves
2 tsp baking powder
Directions:
Preheat the oven to 350°F. In a small microwave-safe bowl, melt the butter in the microwave on low heat, about 30 seconds.
In a large bowl, thoroughly mix all the remaining ingredients with the melted butter. Spray 2 muffin tins with nonstick cooking spray or use cupcake liners.
Pour the mixture into the muffin tins, making sure not to overfill (about ¾ full). This should make 10 muffins.
Place one tray in the oven and bake for 12 minutes. Make sure not to overbake, as the muffins will become too dry. When baked, remove the first tray from the oven and bake the second muffin tin the same way.
Per serving: 484 calories, 40 g protein, 16 g carbs (5 g fiber), 31 g fat
Dinner Recipes
1. Turkey Tacos
Total time: 25 minutes | Servings: 4
Ingredients:
2 tsp oil
1 small red onion, chopped
1 clove garlic, finely chopped
1 lb. extra-lean ground turkey
1 tbsp sodium-free taco seasoning
8 whole-grain corn tortillas, warmed
¼ cup sour cream
½ cup shredded Mexican cheese
1 avocado, sliced
Salsa, for serving
1 cup chopped lettuce
Directions:
In a large skillet on medium high, heat the oil. Add the onion and cook, stirring until tender, 5 to 6 minutes. Stir in the garlic and cook 1 minute.
Add the turkey and cook, breaking it up with a spoon, until nearly brown, 5 minutes. Add the taco seasoning and 1 cup water. Simmer until reduced by slightly more than half, 7 minutes.
Fill the tortillas with turkey and top with sour cream, cheese, avocado, salsa, and lettuce.
Per serving: 472 calories, 28 g protein, 30 g carbs (6 g fiber), 27 g fat
2. Healthy Spaghetti Bolognese
Total time: 1 hour 30 minutes | Servings: 4
Ingredients:
1 large spaghetti squash
3 tbsp olive oil
½ tsp garlic powder
Kosher salt and pepper
1 small onion, finely chopped
1¼ lb. ground turkey
4 cloves garlic, finely chopped
8 oz. small cremini mushrooms, sliced
3 cups fresh diced tomatoes (or 2 15-oz cans)
1 (8-oz) can low-sodium, no-sugar-added tomato sauce
Fresh chopped basil
Directions:
Preheat the oven to 400°F. Cut the spaghetti squash in half lengthwise and discard seeds. Rub each half with 1/2 tbsp oil and season with garlic powder and ¼ tsp each salt and pepper. Place skin-side up on a rimmed baking sheet and roast until tender, 35 to 40 minutes. Let cool for 10 minutes.
Meanwhile, in a large skillet on medium, heat remaining 2 Tbsp oil. Add the onion, season with ¼ tsp each salt and pepper, and cook, stirring occasionally, until tender, 6 minutes. Add the turkey and cook, breaking it up into small pieces with a spoon, until browned, 6 to 7 minutes. Stir in the garlic and cook 1 minute.
Push the turkey mixture to one side of the pan, and add the mushrooms to the other. Cook, stirring occasionally, until the mushrooms are tender, 5 minutes. Mix into the turkey. Add the tomatoes and tomato sauce and simmer for 10 minutes.
While the sauce is simmering, scoop out the squash and transfer to plates. Spoon the turkey Bolognese over the top and sprinkle with basil, if desired.
Per serving: 450 calories, 32 g protein, 31 g carbs (6 g fiber), 23 g fat
3. Chicken with Fried Cauliflower Rice
Total time: 35 minutes | Servings: 4
Ingredients:
2 tbsp grapeseed oil
1 ¼ lb. boneless, skinless chicken breast, pounded to even thickness
4 large eggs, beaten
2 red bell peppers, finely chopped
2 small carrots, finely chopped
1 onion, finely chopped
2 cloves garlic, finely chopped
4 scallions, finely chopped, plus more for serving
½ cup frozen peas, thawed
4 cups cauliflower “rice”
2 tbsp low-sodium soy sauce
2 tsp rice vinegar
Kosher salt and pepper
Directions:
In a large, deep skillet over medium-high, heat 1 tbsp oil. Add the chicken and cook until golden brown, 3 to 4 minutes per side. Transfer to a cutting board and let rest for 6 minutes before slicing. Add remaining 1 tbsp oil to the skillet. Add the eggs and scramble until just set, 1 to 2 minutes; transfer to a bowl.
To the skillet, add the bell pepper, carrot, and onion and cook, stirring often until just tender, 4 to 5 minutes. Stir in the garlic and cook, 1 minute. Toss with scallions and peas.
Add the cauliflower, soy sauce, rice vinegar, salt and pepper and toss to combine. Then let the cauliflower sit, without stirring, until beginning to brown, 2 to 3 minutes. Toss with the sliced chicken and eggs.
Per serving: 427 calories, 45 g protein, 25 g carbs (7 g fiber), 16 g fat
4. Sheet Pan Steak
Total time: 50 minutes | Servings: 4
Ingredients:
1 lb. small cremini mushrooms, trimmed and halved
1 ¼ lb. bunch broccolini, trimmed and cut into 2-in. lengths
4 cloves garlic, finely chopped
3 tbsp olive oil
¼ tsp red pepper flakes (or a bit more for extra kick)
Kosher salt and pepper
2 1-in.-thick New York strip steaks (about 1½ lb total), trimmed of excess fat
1 15-oz can low-sodium cannellini beans, rinsed
Directions:
Preheat the oven to 450°F. On a large rimmed baking sheet, toss the mushrooms, broccolini, garlic, oil, red pepper flakes, and ¼ tsp each salt and pepper. Place the baking sheet in the oven and roast 15 minutes.
Push the mixture to the edges of the pan to make room for the steaks. Season the steaks with ¼ tsp each salt and pepper and place in the center of the pan. Roast the steaks to desired doneness, 5 to 7 minutes per side for medium-rare. Transfer the steaks to a cutting board and let rest 5 minutes before slicing.
Add the beans to the baking sheet and toss to combine. Roast until heated through, about 3 minutes. Serve beans and vegetables with steak.
Per serving: 464 calories, 42 g protein, 26 g carbs (8 g fiber), 22 g fat
5. Pork Tenderloin with Butternut Squash and Brussels Sprouts
Total time: 50 minutes | Servings: 4
Ingredients:
1 ¾ lb. pork tenderloin, trimmed
Salt
Pepper
3 tbsp canola oil
2 sprigs fresh thyme
2 garlic cloves, peeled
4 cups Brussels sprouts, trimmed and halved
4 cups diced butternut squash
Directions:
Preheat the oven to 400°F. Season the tenderloin all over with salt and pepper. In a large cast-iron pan over medium high, heat 1 tbsp oil. When the oil shimmers, add the tenderloin and sear until golden brown on all sides, 8 to 12 minutes total. Transfer to a plate.
Add the thyme and garlic and remaining 2 tbsp oil to the pan and cook until aromatic, about 1 minute. Add the Brussels sprouts, the butternut squash, and a big pinch each of salt and pepper. Cook, stirring occasionally, until the vegetables are slightly browned, 4 to 6 minutes.
Place the tenderloin atop the vegetables and transfer everything to the oven. Roast until the vegetables are tender and a meat thermometer inserted into the thickest part of the tenderloin registers 140°F, 15 to 20 minutes.
Wearing oven mitts, carefully remove the pan from the oven. Allow the tenderloin to rest 5 minutes before slicing and serving with the vegetables. Toss greens with a balsamic vinaigrette to serve as a side.
Per serving: 401 calories, 44 g protein, 25 g carbs (6 g fiber), 15 g fat
6. Wild Cajun Spiced Salmon
Total time: 30 minutes | Servings: 4
Ingredients:
1½ lb. wild Alaskan salmon fillet
Sodium-free taco seasoning
½ head cauliflower (about 1 lb), cut into florets
1 head broccoli (about 1 lb), cut into florets
3 tbsp olive oil
½ tsp garlic powder
4 medium tomatoes, diced
Directions:
Preheat the oven to 375°F. Place the salmon in a baking dish. In a small bowl, mix the taco seasoning with ½ cup water. Pour the mixture over the salmon and bake until opaque throughout, 12 to 15 minutes.
Meanwhile, in a food processor (in batches as necessary), pulse the cauliflower and broccoli until finely chopped and “riced.”
In a large skillet on medium, heat the oil. Add the cauliflower and broccoli, sprinkle with garlic powder, and cook, tossing until just tender, 5 to 6 minutes.
Serve salmon on top of “rice” and top with tomatoes.
Per serving: 408 calories, 42 g protein, 9 g carbs (3 g fiber), 23 g fat
7. Pork Chops with Bloody Mary Tomato Salad
Total time: 25 minutes | Servings: 4
Ingredients:
2 tbsp olive oil
2 tbsp red wine vinegar
2 tsp Worcestershire sauce
2 tsp prepared horseradish, squeezed dry
½ tsp Tabasco
½ tsp celery seeds
Kosher salt
1 pint cherry tomatoes, halved
2 celery stalks, very thinly sliced
½ small red onion, thinly sliced
4 small bone-in pork chops (1 in. thick, about 2¼ lb total)
Pepper
¼ cup finely chopped flat-leaf parsley
1 small head green-leaf lettuce, leaves torn
Directions:
Heat grill to medium high. In a large bowl, whisk together the oil, vinegar, Worcestershire sauce, horseradish, Tabasco, celery seeds, and ¼ tsp salt. Toss with the tomatoes, celery, and onion.
Season the pork chops with ½ tsp each salt and pepper and grill until golden brown and just cooked through, 5 to 7 minutes per side.
Fold the parsley into the tomatoes and serve over pork and greens. Eat with mashed cauliflower or potatoes.
Per serving: 400 calories, 39 g protein, 8 g carbs (3 g fiber), 23 g fat
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