By hassantariq 
If you’re curious about intermittent fasting 16/8: what to eat and what to avoid, you’re in the right place. The 16/8 fasting schedule means you fast for 16 hours and eat in an 8-hour window (for example, 12:00–20:00). In this guide you’ll get a simple 16/8 intermittent fasting meal plan, foods to focus on, what to skip, and easy tips to stay full and energized—all in clear, everyday language.
Build meals around protein + fiber + smart carbs + healthy fats. Keep drinks zero-calorie during the fasting hours. Plan your eating window and repeat it daily for best results.
Why Choose 16/8 Intermittent Fasting?
- Simple structure: Only two rules—when you eat and what you eat.
- Natural calorie control: A shorter eating window often reduces mindless snacking.
- Steadier energy: Fewer blood sugar swings when meals are balanced.
- Flexible: Works with many styles—omnivore, vegetarian, vegan, gluten-free.
For the best results, pair 16/8 fasting for beginners with a focus on whole foods and a light calorie deficit if fat loss is your goal.
The Best Window: How to Set Your 16/8 Fasting Schedule
Pick one consistent window and stick to it most days:
- Late breakfast/lunch window: 11:00–19:00
- Classic lunch–dinner window: 12:00–20:00
- Shift-workers: adjust to your sleep; aim for 8 hours of eating when you’re most active.
During the 16-hour fast, have water, black coffee, plain tea, and electrolytes without calories. These help control hunger and keep you hydrated.
Intermittent Fasting 16/8: What to Eat (Core Foods)
Use this short list to build satisfying meals:
- Protein (anchor): chicken, turkey, fish, eggs (optional), tofu, tempeh, lentils, chickpeas, Greek yogurt, skyr, cottage cheese, lean beef, protein powder (whey or plant).
- High-fiber carbs: oats, quinoa, brown rice, whole-grain bread/wraps, potatoes, beans, fruit (berries, apples), vegetables (leafy greens, crucifers, peppers).
- Healthy fats: olive oil, avocado, nuts, seeds, tahini, peanut/almond butter.
- Flavor & micronutrients: herbs, spices, lemon, vinegar, fermented foods (kimchi, sauerkraut), broth.
These are the best foods for intermittent fasting 16/8 because they keep you full, support muscle, and provide steady energy.
Intermittent Fasting 16/8: What to Avoid (or Limit)
- Sugary beverages during the fast (juice, soda, sugary coffee drinks).
- Ultra-processed snacks (chips, candy, pastries) inside the window—they crowd out protein and fiber.
- Excess oils and dressings—measure, don’t pour.
- Alcohol—can drive extra calories and late-night snacking.
- “Grazing all day” inside the window; aim for 2–3 proper meals instead.
Remember: the question isn’t only “intermittent fasting 16/8 what to avoid”, but also how to build meals that keep you satisfied.
Macro Targets Made Simple
- Protein: 1.6–2.2 g per kg of body weight daily (25–40 g per meal).
- Fiber: 25–35 g per day from plants.
- Carbs & fats: split the rest based on preference and activity.
For personal numbers, see our Calorie & TDEE Calculator and BMI Calculator.
16/8 Intermittent Fasting Meal Plan (7 Days, 12:00–20:00 Window)
Portion sizes are examples for a 1,700–2,000 kcal range. Adjust to your goals. Each day uses 2 meals + 1 snack to keep it simple.
Day 1
- 12:00 Lunch: Grilled chicken bowl: brown rice, mixed greens, cherry tomatoes, cucumber, olive oil + lemon.
- 15:30 Snack: Greek yogurt (or soy yogurt) with berries + 1 tbsp chia.
- 19:00 Dinner: Salmon (or tofu), roasted broccoli & carrots, small baked potato.
Day 2
- 12:00 Lunch: High-protein wrap: turkey or tempeh, hummus, spinach, peppers in whole-grain tortilla.
- 15:30 Snack: Cottage cheese (or skyr) + apple slices + cinnamon.
- 19:00 Dinner: Lentil & quinoa bowl with roasted zucchini, tahini drizzle.
Day 3
- 12:00 Lunch: Protein overnight oats (oats + milk/soy milk + protein powder + chia) topped with banana and walnuts.
- 15:30 Snack: Carrot sticks + 2 tbsp hummus + a piece of fruit.
- 19:00 Dinner: Stir-fry tofu/shrimp with mixed veg, jasmine or basmati rice, soy-ginger sauce.
Day 4
- 12:00 Lunch: Tuna or chickpea salad with olive oil, lemon, herbs; whole-grain toast.
- 15:30 Snack: Protein smoothie (whey/pea protein + frozen berries + spinach + milk).
- 19:00 Dinner: Lean beef or seitan, quinoa, roasted Brussels sprouts.
Day 5
- 12:00 Lunch: Cottage-cheese bowl (or soy skyr): cherry tomatoes, cucumbers, olives, olive oil, whole-grain crackers.
- 15:30 Snack: Handful of nuts + orange.
- 19:00 Dinner: Baked chicken thighs (or tempeh), sweet potato wedges, green beans.
Day 6
- 12:00 Lunch: Sushi-style bowl: rice, edamame, smoked salmon or tofu, avocado, cucumber, sesame.
- 15:30 Snack: Quark/skyr with honey, berries, and pumpkin seeds.
- 19:00 Dinner: Chickpea curry, basmati rice, side salad with lemon.
Day 7
- 12:00 Lunch: Whole-grain pasta with turkey mince or lentils in tomato sauce, rocket salad, olive oil drizzle.
- 15:30 Snack: Protein bar (check 15–20 g protein) + pear.
- 19:00 Dinner: Pan-seared white fish or tofu, garlic spinach, roasted peppers, small portion couscous.
Make-ahead tips: batch-cook grains and proteins on Sunday, pre-chop veg, and portion snacks. See our High-Protein Meal Prep Guide.
Hydration, Coffee & Electrolytes During the Fast
- Water: 2–3 L daily (sparkling is fine).
- Coffee/Tea: black or with a splash of plain milk if you must (some people keep milk for the window only).
- Electrolytes: choose zero-calorie options; helpful in hot weather or if you train fasted.
- Training: light to moderate exercise is fine while fasted; try a protein-rich meal soon after your workout within the eating window.
Intermittent Fasting 16/8: What to Eat for Different Diets
- Vegetarian: tofu/tempeh, Greek yogurt, skyr, cottage cheese, eggs if you use them, beans, lentils, quinoa.
- Vegan: tofu/tempeh, soy/pea yogurts, legumes, whole grains, nuts/seeds, pea/soy protein shakes.
- Gluten-free: use GF bread/wraps, oats labeled GF, rice, quinoa, potatoes.
- Lower-carb: shift portions toward protein and veg; keep carbs around workouts.
Troubleshooting Common 16/8 Challenges
- Hunger in the morning: hydrate, sip plain tea or black coffee, add a pinch of salt to water if needed.
- Overeating in the window: eat protein first, plan 2 meals + 1 snack, and keep tempting ultra-processed snacks out of sight.
- Low energy: review sleep, add more carbs around training, and check if your calories are too low.
- Weight loss stalled: tighten portions, add 2–3k steps/day, and review weekend habits. For a deeper dive, read Plateau Fixes: 10 Reasons Your Weight Loss Stopped.
Intermittent Fasting 16/8: What to Eat and What to Avoid (Quick Lists)
Eat more of:
- Lean proteins, tofu/tempeh, legumes
- Fiber-rich carbs (oats, quinoa, fruit, veg)
- Healthy fats (olive oil, nuts, seeds)
- Fermented foods for gut health
Avoid/limit:
- Sugary drinks (especially while fasting)
- Processed sweets and snacks
- Heavy sauces, large amounts of oils
- Excess alcohol inside the window
FAQs (H3)
1) Can I drink coffee during 16/8 fasting?
Yes—black coffee and plain tea are okay. Avoid sugar and cream during the fast. Many people keep milk for the eating window.
2) What breaks a fast in 16/8?
Any calories break the fast. Zero-calorie water, black coffee, plain tea, and calorie-free electrolytes are fine. Chewing gum with sweeteners is usually okay for most.
3) How many meals should I eat in my 8-hour window?
Most people do well with 2 meals + 1 snack. Some prefer 3 smaller meals. Keep protein high each time (25–40 g).
4) Can I build muscle with 16/8 intermittent fasting?
Yes—focus on progressive strength training (2–4x/week) and hit daily protein targets. If muscle gain is the main goal, consider a small calorie surplus and time a protein-carb meal after workouts.
5) Do I need supplements?
Not required, but protein powder can help you hit targets. If you limit animal products, consider B12 and discuss vitamin D/iron/iodine with your doctor.
Final Word
Intermittent fasting 16/8 is a simple framework: pick a window, prioritize protein and fiber, stay hydrated, and repeat. Knowing what to eat and what to avoid makes it easier to stay full and focused. Use the 7-day 16/8 intermittent fasting meal plan above, prep once or twice a week, and adjust portions to your goals.
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With care,
Hassan Tariq
Founder of IdeasBlooming