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New to intermittent fasting and not sure what to eat, or when? This plan takes the guesswork out of your first week.
It starts with an easy 12 hour fast, and most of it happens while you sleep. You still eat breakfast, lunch, dinner and a snack every day.
Every meal comes with portions, calories and protein, and each day adds up to about 1,500 calories. Some dinners make a second portion, so tomorrow’s lunch is already done.
In this article, we’re covering how intermittent fasting works, which schedule is best for beginners, the full 7 day plan, and simple tips to make your first week easier.
Check with your doctor first if you take medication for diabetes (skipping meals can cause low blood sugar), you’re pregnant or breastfeeding, you have a history of disordered eating, or you’re under 18.
The plan at a glance
| Fasting | 12 hours on days 1 to 3, then 14 hours on days 4 to 7 |
| Eating window | 8am to 8pm, then 9am to 7pm |
| Meals | Breakfast, lunch, dinner and one snack |
| Calories | About 1,500 a day (how to adjust is below) |
| Protein | About 110 to 125 g a day |
| While fasting | Water, black coffee and plain tea |
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What is intermittent fasting?
Intermittent fasting, or IF, means you go back and forth between times when you eat and times when you don’t. It’s less about what you eat and more about when you eat.
It isn’t a free pass to eat as much as you like in your window, though. How much you eat still matters, which is why every meal in this plan has a portion.
There are lots of ways to do it. These are the most common:
| Type | How it works | Good for beginners? |
|---|---|---|
| 12 hour fast (12:12) | Eat within 12 hours, for example 8am to 8pm | Yes, the easiest place to start |
| 14:10 | Eat within 10 hours, for example 9am to 7pm | Yes, once 12 hours feels easy |
| 16:8 | Eat within 8 hours, often by skipping breakfast | A good next step |
| 5:2 | Eat normally 5 days a week, and about a quarter of your usual calories on 2 days that aren’t back to back | Harder |
| Eat-stop-eat | One or two 24 hour fasts a week | Harder |
| Alternate day fasting | Normal days alternate with fast days of 0 to 500 calories | The hardest |
The first three are called time restricted eating: you eat within a set window every day. On 5:2, the two low days allow about 20 to 25% of your usual calories.
Want the bigger picture first? Our guide to intermittent fasting for beginners covers it all.
Which fasting schedule is best for beginners?
A 12 hour fast. It’s simple, and for most people it mainly means no eating after dinner.
That’s still a real change. In one study that tracked eating with a phone app, half the adults spread their eating over more than 14 hours and 45 minutes a day, from the first bite in the morning to the last snack at night. More than a third of their calories came after 6pm. Closing the kitchen at 8pm cuts out a lot of that late night eating.
Why not jump straight into one of the harder types? In an early study of alternate day fasting, hunger on fast days rose on the first day and stayed high for the full three weeks. That’s a hard way to begin. Starting small gives you a much better chance of sticking with it.
Here’s how this plan eases you in:
- Days 1 to 3: fast for 12 hours. Eat between 8am and 8pm.
- Days 4 to 7: fast for 14 hours. Eat between 9am and 7pm.
If the first three days feel hard, stay at 12 hours for the whole week. That’s completely fine. You can also shift the times to suit your day, as long as the gap stays the same.
Does intermittent fasting help you lose weight?
It can. Here’s the honest version of how.
When you eat within a window, many people end up eating less without trying. That’s the main reason it works.
But it isn’t magic. When researchers compared eating within an 8 hour window with simply eating three meals a day, people lost about the same small amount of weight either way, around 2 lb (1 kg) over 12 weeks.
And in a year long trial where everyone ate the same reduced calories, eating in a window didn’t lead to significantly more weight or fat loss than cutting calories alone.
You’ll read that fasting works by lowering insulin, a hormone that helps your body store energy, and so “unlocking” fat. Insulin does drop when you fast. But as that trial shows, when calories are the same, the fasting group didn’t lose significantly more fat.
The biggest review so far, of 99 trials, came to the same conclusion: intermittent fasting works about as well as other ways of eating less, for weight and for heart health markers like cholesterol.
So what does that mean for you? Intermittent fasting works because it helps you eat fewer calories. That’s why this plan gives you portions too.
You’ll also see claims that fasting helps you live longer or protects your brain. Most of that research is in animals, mainly mice, so we’re not going to promise it.
Is 1,500 calories right for you?
For many women, yes. Most women aged 26 to 50 need about 1,800 calories a day if they aren’t very active, and about 2,000 if they’re moderately active (Table A2-2 of the Dietary Guidelines). So 1,500 a day is a moderate cut.
Most men need more, about 2,200 to 2,400 calories a day even if they aren’t very active. If that’s you, use the 1,800 or 2,000 row in the table further down.
How fast should you lose weight? People who lose about 1 to 2 lb a week are more likely to keep it off than people who lose it faster, according to the CDC.
The 7 day plan
All values are approximate, from USDA FoodData Central. Weigh meat and fish after cooking. Eggs are cooked in a non-stick pan or with a quick spray of oil, so no butter or oil is counted unless it’s listed. Herbs, spices, garlic and lemon juice add almost no calories, so use them freely.
Day 1 (12 hour fast: eat 8am to 8pm)
| Meal | What to eat | Calories | Protein |
|---|---|---|---|
| Breakfast, 8am | Berry oatmeal: 1/2 cup rolled oats cooked in 1 cup 2% milk, topped with 1/2 cup blueberries and 1 tbsp chopped walnuts. 1 single serve cup (5.3 oz) plain nonfat Greek yogurt on the side | ~450 | ~30 g |
| Lunch, 12:30pm | Turkey hummus wrap: 1 whole wheat tortilla spread with 2 tbsp hummus, filled with 3 oz sliced deli turkey, 1 cup spinach and 1/2 cup sliced cucumber. 1 medium apple | ~400 | ~27 g |
| Snack, 4pm | 1 part skim mozzarella string cheese and 1/2 cup grapes | ~130 | ~7 g |
| Dinner, 7pm | One pot chicken, rice and vegetables (cook a double batch for tomorrow’s lunch): 4 oz cooked chicken breast, 3/4 cup cooked brown rice and 1 cup frozen mixed vegetables, cooked in 1 tsp olive oil | ~530 | ~44 g |
| Day total | ~1,510 | ~108 g |
Day 2 (12 hour fast: eat 8am to 8pm)
| Meal | What to eat | Calories | Protein |
|---|---|---|---|
| Breakfast, 8am | Spinach and feta omelet: 2 eggs and 2 egg whites cooked in a non-stick pan with 1 cup spinach, 1/2 cup halved cherry tomatoes and 1/2 oz crumbled feta. 1 slice whole wheat toast and 1 cup strawberries | ~380 | ~28 g |
| Lunch, 12:30pm | Leftover chicken, rice and vegetables from last night | ~530 | ~44 g |
| Snack, 4pm | 1 small apple with 1 tbsp peanut butter | ~170 | ~4 g |
| Dinner, 7pm | Ground beef and potato skillet: 4 oz cooked 93% lean ground beef, browned with 1 small diced potato (about 5 oz), 1/4 cup chopped onion and 1/2 cup chopped red bell pepper in 1 tsp olive oil. 1 cup green beans on the side | ~470 | ~39 g |
| Day total | ~1,550 | ~115 g |
Day 3 (12 hour fast: eat 8am to 8pm)
| Meal | What to eat | Calories | Protein |
|---|---|---|---|
| Breakfast, 8am | Kiwi yogurt parfait: 1 cup plain nonfat Greek yogurt layered with 2 sliced kiwis, 1/4 cup granola and 1 tbsp chia seeds | ~420 | ~31 g |
| Lunch, 12:30pm | Tuna salad sandwich: 1 can (5 oz) tuna in water, drained, mixed with 1 tbsp light mayo and 1/4 cup diced celery, on 2 slices whole wheat bread with lettuce and tomato. 1 cup baby carrots and 1 orange | ~420 | ~34 g |
| Snack, 4pm | 1/2 cup 1% cottage cheese with 1 cup pineapple chunks | ~160 | ~15 g |
| Dinner, 7pm | Penne rosa with chicken (cook a double batch for tomorrow’s lunch): 1 1/2 cups cooked whole wheat penne, 1/2 cup marinara with 2 tbsp plain Greek yogurt stirred in to make it creamy and pink, 3 oz cooked chicken breast, 1 cup spinach and 1 tbsp grated parmesan. Cook in 1 tsp olive oil | ~510 | ~42 g |
| Day total | ~1,510 | ~122 g |
Day 4 (14 hour fast: eat 9am to 7pm)
| Meal | What to eat | Calories | Protein |
|---|---|---|---|
| Breakfast, 9am | Veggie egg bakes: 3 eggs whisked with 1/4 cup chopped red bell pepper, 2 tbsp chopped onion, 1 cup chopped spinach and 2 tbsp shredded cheddar, baked in 3 muffin cups. 1 small banana | ~400 | ~25 g |
| Lunch, 1pm | Leftover penne rosa from last night | ~510 | ~42 g |
| Snack, 3:30pm | 1 single serve cup (5.3 oz) plain nonfat Greek yogurt with 1/2 cup raspberries | ~120 | ~16 g |
| Dinner, 6pm | Mexican black bean soup (cook a double batch for tomorrow’s lunch): 1/4 cup chopped onion softened in 1 tsp olive oil, then simmered with 3/4 cup rinsed canned black beans, 1/2 cup canned tomatoes, water and cumin. Stir in 3 oz shredded cooked chicken. Top with 1/4 avocado, mashed with lime, and 2 tbsp plain Greek yogurt | ~480 | ~43 g |
| Day total | ~1,510 | ~126 g |
Day 5 (14 hour fast: eat 9am to 7pm)
| Meal | What to eat | Calories | Protein |
|---|---|---|---|
| Breakfast, 9am | Avocado toast with eggs: 2 slices whole wheat toast topped with 1/4 mashed avocado and 2 eggs, poached or fried in a non-stick pan. 1 orange | ~460 | ~23 g |
| Lunch, 1pm | Leftover black bean soup from last night | ~480 | ~43 g |
| Snack, 3:30pm | 1/2 cup shelled edamame with a pinch of salt | ~90 | ~9 g |
| Dinner, 6pm | Lighter chicken korma (cook a double batch for tomorrow’s lunch): 4 oz cooked chicken breast and 1/4 cup chopped onion, cooked in 1 tsp olive oil with garlic, ginger and 1 tsp garam masala, then simmered in 1/2 cup canned tomatoes. Take it off the heat and stir in 1/3 cup plain nonfat Greek yogurt. 3/4 cup cooked basmati rice and 1 cup broccoli | ~520 | ~51 g |
| Day total | ~1,550 | ~126 g |
Day 6 (14 hour fast: eat 9am to 7pm)
| Meal | What to eat | Calories | Protein |
|---|---|---|---|
| Breakfast, 9am | Breakfast quesadilla: 1 whole wheat tortilla filled with 2 eggs scrambled in a non-stick pan, 1/4 cup black beans and 1/4 cup shredded part skim mozzarella, toasted in a dry pan. 2 tbsp salsa and 1 kiwi | ~470 | ~28 g |
| Lunch, 1pm | Leftover chicken korma with rice and broccoli | ~520 | ~51 g |
| Snack, 3:30pm | 1/2 cup 1% cottage cheese with 1 cup strawberries | ~130 | ~15 g |
| Dinner, 6pm | Poached salmon with tarragon: 4 oz salmon fillet (cooked weight), poached in simmering water with lemon slices and tarragon. 1 small boiled potato (about 5 oz) and 1 cup asparagus, drizzled with 1 tsp olive oil | ~430 | ~32 g |
| Day total | ~1,550 | ~126 g |
Day 7 (14 hour fast: eat 9am to 7pm)
| Meal | What to eat | Calories | Protein |
|---|---|---|---|
| Breakfast, 9am | Hummus toast with scrambled eggs: 2 slices whole wheat toast spread with 2 tbsp hummus, topped with 2 eggs and 2 egg whites scrambled in a non-stick pan. 1/2 cup cherry tomatoes | ~440 | ~31 g |
| Lunch, 1pm | Greek chicken salad: 2 cups chopped romaine, 3 oz cooked chicken breast (rotisserie works), 1/2 cup rinsed chickpeas, 1 oz feta, 1/2 cup cucumber and 1/2 cup cherry tomatoes, dressed with 1 tsp olive oil and lemon juice. 1 small whole wheat pita | ~480 | ~41 g |
| Snack, 3:30pm | 1 medium apple with 1 tbsp peanut butter | ~190 | ~4 g |
| Dinner, 6pm | Spicy turkey meatballs with chili black beans: 4 oz cooked 93% lean ground turkey, rolled into meatballs with garlic and chili flakes, then simmered with 1/2 cup rinsed black beans, 1/2 cup canned tomatoes, 1/4 cup chopped onion (softened in 1 tsp olive oil) and 1 tsp chili powder. 1 cup romaine with lemon juice on the side | ~440 | ~40 g |
| Day total | ~1,550 | ~116 g |
How to prep for the week
A little prep makes this plan much easier to follow:
- Cook once, eat twice. The dinners on days 1, 3, 4 and 5 make a second portion. Pack it into a container for the next day’s lunch before you sit down to eat.
- Bake the egg cups ahead. Make 6 on the weekend. Have 3 on day 4 and keep the rest for a quick breakfast or snack.
- Use shortcuts. Microwave rice pouches, frozen vegetables, canned beans and a rotisserie chicken all work well here.
- Keep the snack easy. Every snack in the plan needs no cooking.
Short on time to cook? A prepared meal service can fill the gaps. Trifecta, for example, delivers ready made meals, and you can order one, two or three meals a day, for five or seven days a week. Its Clean plan meals average about 450 calories and 29 g of protein, so one can stand in for a lunch or dinner here. Our Trifecta review covers the plans and prices.
How to adjust the calories
The plan sits at about 1,500 calories a day. Here’s how to move it up or down:
| You need about | Do this |
|---|---|
| 1,300 a day | Skip the snack, and halve the rice, pasta or potato at dinner |
| 1,800 a day | Add a second snack of 1 oz almonds (about 160 calories), plus an extra 1/2 cup of rice, pasta or potato at lunch or dinner (about 70 to 120 calories) |
| 2,000 a day | Make the 1,800 swaps, then add 2 oz more chicken, fish or meat at dinner (about 90 to 120 calories), 1 more tsp olive oil (about 40) and 1 more piece of fruit (about 60 to 100) |
Would you rather have a whole plan built for your number? Try our 1,500, 1,800 or 2,000 calorie meal plan, and eat it within your window.
What can you drink while fasting?
Drinks are your best friend during a fast. They help with hunger and keep your energy up. These won’t break your fast:
- Water, still or sparkling
- Black coffee
- Plain tea, including green and herbal tea
- Apple cider vinegar, well diluted in water
These do break a fast, so save them for your eating window:
- Milk and plant milks like almond milk
- Coffee or tea with sugar, milk or creamer
- Fruit juice, smoothies and regular soda
- Bone broth and kombucha
- Alcohol
Diet soda won’t technically break your fast, but it’s best as an occasional drink, not a daily habit. Our list of liquid hacks that won’t break your fast covers the gray areas.
Tips for your first week
1. Make your first meal protein first
Protein is the most filling nutrient, and higher protein diets may help with appetite and weight loss. That’s why every breakfast in this plan has eggs or Greek yogurt.
2. Expect a little hunger at first
Feeling hungry before your first meal is normal in the first few days. A glass of water, a black coffee or a cup of tea can help you get there. For more ideas, see our natural appetite suppressant hacks.
3. Close the kitchen on time
When dinner is done, the kitchen is closed. Some people like to brush their teeth straight after dinner as a signal that eating is over for the day.
4. Don’t make up for the fast
It’s tempting to eat extra when your window opens. Stick to the portions in the plan, and you’ll still feel satisfied.
5. Keep moving
Exercise whenever it suits you. You’ll read that working out before your first meal burns more fat, but when researchers tested it, women who did cardio fasted or after eating lost the same amount of fat.
New to the gym? Our fat loss gym workout plan for beginners pairs well with this plan.
6. Be flexible
Dinner out with friends? Move your window that day, or simply pick up again tomorrow. Consistency matters much more than perfection.
Questions people ask
Can I have coffee in the morning?
Yes, as long as it’s black. A splash of milk is a gray area. Strictly, it breaks your fast, but a tablespoon is unlikely to make much difference to weight loss.
Can I take supplements while fasting?
Most capsule and tablet supplements have next to no calories, so they’re fine. Gummies, protein powders and drink mixes with sugar do break a fast. Vitamin D is better absorbed with food: taken with a meal that had some fat, it was absorbed about a third better than with a fat free meal. So take it with breakfast or lunch.
Some supplements are made for an empty stomach. Mind Lab Pro, a caffeine free nootropic, or brain supplement, comes in capsules, and its makers suggest taking it in the morning or early afternoon on an empty stomach. That fits easily into a fasting morning. Our Mind Lab Pro review covers its ingredients, doses and price. If you take any medication, check with your doctor or pharmacist first.
Will I lose muscle?
Not if you eat enough protein and keep training. In one study, lifters who ate within an 8 hour window for 8 weeks kept their strength and muscle while losing some fat. A good protein target for active people is about 0.6 to 0.9 g per pound of bodyweight a day (1.4 to 2.0 g per kg), and this plan gives you about 110 to 125 g a day.
How much weight will I lose in the first week?
It varies a lot from person to person, so try not to judge the plan on the scale after a few days. Over time, aim for about 1 to 2 lb a week.
What if I get hungry at night?
Make sure you’re eating the whole dinner, especially the protein. If it’s still hard, go back to the 12 hour schedule (8am to 8pm) until it feels easy.
Is intermittent fasting good for women?
Many women do well with it. If fasting affects your cycle, sleep or energy, stay at 12 hours rather than pushing for longer fasts.
What should I do after the 7 days?
You can repeat the plan, swap in your own meals with the same portions, or move on to the 16:8 method. If you’d rather have just two meals a day, try our two meals a day meal plan.
What app can help?
Take a look at our roundup of the best intermittent fasting apps.
Happy fasting, and enjoy your first week!
This article is for general information and is not medical advice. Check with a doctor before starting intermittent fasting, especially if you have diabetes or another medical condition, take medication, or are pregnant or breastfeeding.
