Intermittent Fasting Meal Plan

This intermittent fasting meal plan is based around the intermittent fasting diet protocol (16 hour fast, 8 hour feed) and focused on achieving lean body proportions.

Here’s exactly what I ate every day to lose 33 pounds of fat (15 kg).

My Intermittent Fasting Meal Plan:

  • 13:00 – Light protein meal #1: 3 egg Omlette + Tomato + Half-Onion + Half-Avocado
  • 17:00 – Light protein meal #2: Cottage Cheese (250gm cup) + Apple + 10 Almonds
  • 20:00 – Big meal: Beef/Chicken + Carbs + Broccoli + Random Veggies
  • 21:00-13:00 – FAST

Black coffee in the morning.
Carbs – rotate between any carbs you like.

Read: The REAL Truth About Carbs

When you are fasting try a cleanse, it can really help you get the most from the process.

This is a fat-melting intermittent fasting meal plan that is well balanced and contains:
Protein, carbs, healthy-fats and antioxidants.

Just in the right quantities and the right timing.

Click on the links below for a full list of foods to eat, and foods to avoid

Expected Weight Loss


  • 30 lbs + away from goal = 2 lbs – 4.5 lbs of fat loss per week
  • 6 lbs -30 lbs away from goal = 2.3 lbs of fat loss per week
  • 6 lbs or less away from goal = 1.1 lbs to 2.2 lbs fat loss per week.


  • 15kg+ away from goal – 1.5kg to 2kg of fat loss per week
  • 3kg-15kg away from goal – 1kg of fat loss per week
  • 1kg-3kg away from goal – 0.5kg-1kg fat loss per week


No reason to add cardio, or workout more than 3 times per week.

Your fat loss is 100% managed by diet.

I learned it the hard way by doing cardio 5 times per week with no results.

Once you setup your diet, it is a smooth process all the way to single digit body fat and a lean body.

But if you find that your fat loss has reached a plateau, then I highly recommend getting Rusty Moores Visual Impact Cardio program. It will help give you the edge to overcome those sticking points.

Talk soon,

Dave Clark

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