Intermittent Fasting Meal Plan: 1,000-Calorie Daily Menu (U.S.-Based)
This meal plan follows the 16:8 intermittent fasting method with a 12 PM–9 PM eating window. It’s designed to help you stay in a calorie deficit while using familiar, easy-to-find grocery items from U.S. supermarkets.
Hydration: Drink 3–5 liters of water per day. Unsweetened teas and black coffee are also allowed during fasting hours.
🍽️ Meal 1 – 12:00 PM (Lunch / Breaking Fast)
- 1/2 cup microwavable brown rice + 100g grilled chicken breast + mixed salad with 1 tsp olive oil
- 2 boiled eggs + 1 medium baked sweet potato + steamed vegetables (zucchini, spinach)
- Whole wheat wrap with 1 can tuna (in water) + lettuce + tomato + 1 tsp olive oil
🥛 Meal 2 – 3:00 PM (Mid-Afternoon Snack)
- Plain Greek yogurt + 1 tbsp granola
- 1 small apple + 1 tbsp natural peanut butter
- 1 slice whole grain bread + 2 slices low-sodium turkey breast
🍴 Meal 3 – 6:00 PM (Dinner)
- 100g grilled salmon + 1/2 cup steamed broccoli + 1 tbsp cooked quinoa
- Omelet with 2 eggs + spinach + mushrooms + 1 slice low-fat mozzarella
- 100g lean ground beef + sautéed vegetables + fresh tomato salad
🌙 Meal 4 – 9:00 PM (Final Light Meal)
- 1 cup unsweetened almond milk + 1 tbsp chia seeds
- Banana pancake: 1 banana + 1 egg + 2 tbsp oats + cinnamon
- 1/2 cup mixed berries + 10 raw almonds