7-Day Intermittent Fasting Exercise & Meal Plan For Maximum Weight Loss

This post may contain affiliate links. Please read our disclosure for more info.

Fusing Intermittent Fasting, meal plans, and exercise routines together have been proven to reduce fat loss fast and consistent timeframe. Yet, people struggle to do all these three steps together as it can be time-consuming and overwhelming at the least.

Finding recipes and knowing what you can and shouldn’t eat is daunting and time-consuming. Researching exercise routines or knowing when to exercise when fasting. You may be unsure about what to do and when.

That’s why I’ve put together a 7-day Intermittent Fasting schedule, meal plan ideas and a full exercise routine for you to follow and remove any confusion about IF by answering common questions.

Let’s dive in!

Is it safe to work out while Intermittent Fasting?

“But wait. Hold on there for a second. Is it even safe to workout while I’m Intermittent Fasting? Because working out when I haven’t had anything to eat for long periods. That can’t be good for me, right?” 


These are thoughts you might have lingering in the back of your head. Because I’ve had many people ask me this question and I totally get it. But don’t worry. 

It’s absolutely safe to work out while you’re Intermittent Fasting. And this includes during your fasting periods. In fact, there are some huge benefits to working out in a fasted state[1]. But there also some downsides you have to watch out for:

What are the pros and cons of working out while fasting?


The pros of working out while doing Intermittent fasting:

  • You will increase your metabolism
  • You will increase your testosterone and human growth hormone (HGH)
  • You will improve your muscle biochemistry
  • You burn more when you work out on an empty stomach
  • You will burn more fat [2]

The cons of working out while doing Intermittent fasting:

  • It can affect your performance in the gym: Working out when you’re on a fast can be hard. Especially when you’re just getting used to fasting. 
  • Unwanted muscle loss: If you’re not eating enough protein, it can cause you to lose more muscle due to the breakdown of muscle protein.

What are the best foods to eat for maximum weight loss?

To avoid the cons, it’s important to choose the right foods. You see, your mind is going to tell you you’re hungry. But how strong the urge is will depend on your food choices. That’s why it’s key to eat lots of foods that suppress your hunger. This will prevent you from binge-eating after your fasts. And give you more energy to fuel your workouts.

1) High-fiber foods: Fiber is a type of carbohydrate your body can’t digest. And that’s the exact reason why it prevents you from feeling hungry[3][4]: Other carbohydrates are broken down way faster. And that’s why you get hunger cravings more quickly. 

You need AT LEAST 20 – 30 grams of fiber a day for health reasons. But for weight loss, it’s smart to eat even more than that. Examples of foods high in fiber:

  • Fruits like bananas, apple, oranges, apples, strawberries,
  • Vegetables like spinach, broccoli, potatoes, carrots
  • Beans and legumes like Navy, white, garbanzo, kidney and peas
  • Oats
  • Whole-grain bread-like 7-grain, Dark Rhye & Cracked wheat
  • Nuts like Sunflower Seeds & Pistachios, (but be careful not to overeat on nuts! One small handful is usually enough.

2) High Protein foods: High protein foods help to keep you full during your fast. In fact, protein is the most satisfying macronutrient of them all[5]. Why? Because the digestion of proteins costs about 25% more energy than the digestion of carbs and fats. So, you will burn more calories. 

Eating lots of high protein foods will also help you maintain more muscle mass during your weight cut. And the more muscle you have? The more calories your body burns. 

 Examples of foods high in protein

  • Eggs
  • Lean meat, Chicken breasts & Fish
  • Dairy products like Cottage cheese & Greek Yogurt 

3) Healthy fats: Advertisements have created a false narrative about fats. Unlike many people believe, you can and SHOULD eat healthy fats when you’re trying to lose weight. It will help keep you energized and healthy. If you don’t eat enough healthy fats? Your body decreases the hormones that increase the rate at which your body breaks down fats. Examples of foods with healthy fats:

  • Avocados
  • Nuts
  • Fatty fish
  • Olive Oil
  • Coconut Oil

4) Plenty of water: Drinking plenty of water is crucial. When you drink at least 1.5 liters of water, it leads to a reduction in appetite and more weight loss[6]. It’s also easy to confuse HUNGER with thirst. You should drink water before every meal. Why? Research has shown it makes you feel fuller and more satisfied. And this makes it easier to eat less food.  

What is the best time to work out while Intermittent Fasting?

I swear by working out in the morning when you’re in a fasted state. I’ve gotten amazing results that way. But don’t just take my word for it. Studies show it takes about 10 – 12 hours to burn your glycogen stores. And for your insulin level to be at its lowest point. This will cause you to burn fat rather than store it. 

But when you’re trying to work out in a fasted state for the first time? You might find that it’s too hard for you. If that’s the case, don’t try to beat a dead horse. Instead, do your workouts AFTER your feeding periods. It’s more important to stay consistent with your workouts. 

Do I need to time my meals after a workout?

Some sources claim the best moment to eat RIGHT AFTER your workout. Supposedly it helps your body absorb nutrients better. But this is not true. 

Research done by McMaster University has shown that protein synthesis, the process your body goes through to turn protein into muscle, lasts for up to 24 hours after you complete your workout.

Also, the protein synthesis is NOT at its highest RIGHT AFTER your workout. It actually increases as time goes by[7]. What this means is it doesn’t really matter when you eat as long as you eat your planned meals during your feeding window.

What is the best way to exercise while Intermittent Fasting?

 When it’s your first time working out while Intermittent Fasting, it’s not a good idea to high-intensity exercises – like HIIT or very heavy weightlifting– during your fasts. At least, for beginners.

Why?

Your body will feel sluggish and you will lack energy at first until your body is becomes used to using stored fat for fuel. After a few weeks of fasting, you can start more intensive training sessions.

Start off with a low-intensity strength routine. If possible do fasted cardio first thing in the morning. 

  • Weight Training
  • Compound movements for beginners or advanced. Advanced people can train more days and do isolation exercises as well.
  • Weight training 2 – 3 days a week
  • Cardio 1– 2 early morning fasted cardio
  • Beginners (Slow Steady Cardio (Stairmaster 30 mins max, incline treadmill, 3-minutes max)
  • Advanced– High-Intensity training

But if you notice you have 0 energy for workouts in the morning? Change your plan and exercise after your first or last meal. You can slowly increase the intensity of your workouts as you go.

7-Day Intermittent Fasting workout + meal plan for maximum weight loss


Here’s the 7-day plan that incorporates everything you’ve learned so far. You can change the timing of the foods and exercises around your day and fasting schedule.

Day 1

Day 2

  • 12 PM Meal 1: Jaimie Oliver Omelette
  • 3 – 5 PM  Snack 1: Banana Pancakes
  • 4 PM 60 mins Upper Body Weight Training
    • Dumbbell press
      • Warm-up sets – 2x 15 – 20 reps
      • Work reps 4x 12 – 18 reps
    • Bench press
      • Warm-up sets – 2x 15 – 20 reps
      • Work reps 4x 12 – 18 reps
    • Barbell Row
      • Warm-up sets – 2x 15 – 20 reps
      • Work reps 4x 12 – 18 reps
    • Back Extensions
      • Warm-up sets – 2x 15 – 20 reps
      • Work reps 4x 12 – 18 reps
    • Military press
      • Warm-up sets – 2x 15 – 20 reps
      • Work reps 4x 12 – 18 reps
    • Bent-Over Barbell Raises
      • Warm-up sets – 2x 15 – 20 reps
      • Work reps 4x 12 – 18 reps
    • Pull-ups – Until failure, no specific rep range
      • Warm-up sets – 2x 15 – 20 reps
      • Work reps 4x 12 – 18 reps
  • 8 PM Meal 2: Grilled Chicken With Smoky Corn Salad

Day 3

Day 4

  • 12 PM: Freezable Low Carb Breakfast Burrito
  • 3 – 5 PM Snack: Seasoned Snack Crackers
  • 4 PM 60 mins Lower Body Weight Training
    • Squats
      • Warm-up sets – 1x 15 – 20 reps
      • Work reps 4x 8 – 12 reps
    • Leg Press
      • Warm-up sets – 1x 15 – 20 reps
      • Work reps 4x 12 – 18 reps
    • Dumbbell Lunge
      • Warm-up sets – 1x 15 – 20 reps
      • Work reps 4x 12 – 18 reps           
    • Hip Truster
      • Warm-up sets – 1x 15 – 20 reps
      • Work reps 4x 12 – 18 reps
    • Leg extension
      • Warm-up sets – 1x 15 – 20 reps
      • Work reps 4x 8 – 12 reps
    • Suspension Trainer Leg curl
      • Warm-up sets – 1x 15 – 20 reps
      • Work reps 4x 8 – 12 reps
    • Calf press
      • Warm-up sets – 1x 15 – 20 reps
      • Work reps 4x 8 – 12 reps
  • 8 PM Meal 2: Herb-Roasted Chicken and Cherry Tomatoes

Day 5

Day 6

  • 12 PM: Breakfast Omelet Sandwiches   
  • 3 – 5 PM  Snack 1: Piece of fruit
  • 4 PM 60 mins Fully Body Weight Training
    • Bench press
      • Warm-up sets – 2=1x 15 – 20 reps
      • Work reps 4x 12 – 18 reps
    • Dumbbell press
      • Warm-up sets – 1x 15 – 20 reps
      • Work reps 4x 12 – 18 reps
    • Squats
      • Warm-up sets – 1x 15 – 20 reps
      • Work reps 4x 12 – 18 reps
    • Deadlifts
      • Warm-up sets – 1x 15 – 20 reps
      • Work reps 4x 12 – 18 reps
    • Dips
      • Warm-up sets – 1x 15 – 20 reps
      • Work reps 4x 12 – 18 reps
    • Lunges
      • Warm-up sets – 1x 15 – 20 reps
      • Work reps 4x 12 – 18 reps
    • Pull-ups – Until failure, no specific rep range
      • Warm-up sets – 1x 15 – 20 reps
      • Work reps 4x 12 – 18 reps
    • Leg raises
      • Warm-up sets – 1x 15 – 20 reps
      • Work reps 4x 12 – 18 reps
    • Crunches
      • Warm-up sets – 1x 15 – 20 reps
      • Work reps 4x 12 – 18 reps
  • 8 PM Meal 2: Chicken Parmesan with Whole Wheat Pasta

Day 7 (rest & cheat day)               

Leave a Comment