Skip to Content

Crafting a Low-Carb Meal Plan for Intermittent Fasting

Posted on Last updated:

I remember the first time my friend Jane mentioned the word ‘keto.’ It was all Greek to me then. Over time, I watched as she embraced this low-carb lifestyle and transformed her health.

Recently, she expressed a desire to explore intermittent fasting. Intrigued by the idea of combining both, I decided to dig deeper and share my findings. So here’s everything I’ve learned about adopting a low-carb meal plan for intermittent fasting.

What are IF and Low-Carb Diets?

Intermittent fasting (IF) and low-carb diets may seem like buzzwords of the modern health world, but they have long been practiced by various cultures and communities.

The former involves cycling between periods of eating and fasting, while the latter restricts your carbohydrate intake. But the real magic, as it turns out, can happen when you bring these two together.

Science behind IF and Low-Carb Diets

Research has shown that both intermittent fasting and low-carb diets come with a plethora of benefits.

Intermittent fasting can boost metabolism, improve insulin sensitivity, and aid weight loss, while a low-carb lifestyle can manage blood sugar levels and support heart health.

And the combination of the two? Studies are showing promising results, including enhanced fat loss and improved mental clarity.

Getting Started with IF and a Low-Carb Diet

Starting any new diet plan can be daunting, and it’s no different with intermittent fasting and low-carb diets.

Firstly, you need to choose an intermittent fasting method that suits you, whether it’s the 16/8 method, 5:2, or another type. Then comes understanding the basics of a low-carb diet and the types of foods to include.

An important reminder that embarking on such a lifestyle change involves considering your current health condition, lifestyle, and food preferences. So yes, always consult a healthcare professional before getting started!

Sample Low-Carb Meal Plan for Intermittent Fasting

Here comes the fun part, designing your meal plan. I’ve compiled a 7-day meal plan for the popular 16:8 intermittent fasting method, where you eat all of your daily calories within an 8-hour window and then fast for the remaining 16 hours.

Day 1

  1. Breakfast: Greek yogurt with almonds and blueberries
  2. Lunch: Grilled chicken salad with olive oil dressing
  3. Dinner: Baked salmon with a side of asparagus

Day 2

  1. Breakfast: Omelet with spinach and cheese
  2. Lunch: Tuna salad with a side of celery sticks
  3. Dinner: Beef stir-fry with mixed vegetables

Day 3

  1. Breakfast: Avocado and smoked salmon on whole-grain bread
  2. Lunch: Chicken Caesar salad (without croutons)
  3. Dinner: Pork chops with a side of Brussels sprouts

Day 4

  1. Breakfast: Scrambled eggs with a side of sliced tomatoes
  2. Lunch: Shrimp salad with a lemon vinaigrette
  3. Dinner: Baked cod with a side of green beans

Day 5

  1. Breakfast: Greek yogurt with walnuts and strawberries
  2. Lunch: Turkey wrap with lettuce
  3. Dinner: Grilled chicken with a side of broccoli

Day 6

  1. Breakfast: Omelet with mushrooms and onions.
  2. Lunch: Egg salad served on lettuce leaves.
  3. Dinner: Baked trout with a side of spinach.

Day 7

  1. Breakfast: Smoked salmon and cream cheese roll-ups
  2. Lunch: Chicken salad with a side of cucumber slices
  3. Dinner: Beef steak with a side of cauliflower rice

Tailoring the Low-Carb Meal Plan to Different IF Schedules

The beauty of intermittent fasting lies in its flexibility. You can choose from a variety of fasting methods, each with its unique schedule. No matter your chosen method, a low-carb diet can be incorporated.

The goal is to ensure that you’re getting all the nutrients you need within your eating window, while keeping your carbohydrate intake low. Here’s how to adapt the sample low-carb meal plan based on popular IF schedules.

The 16:8 Method

This method involves fasting for 16 hours and eating within an 8-hour window. You can have 2-3 meals within this window. The sample 7-day low-carb meal plan above suits this schedule.

The 5:2 Method

With the 5:2 method, you eat normally for five days of the week, and limit your calorie intake to 500-600 calories on two non-consecutive days. On fasting days, you can opt for one small low-carb meal or spread out your calorie intake across two very light, low-carb meals.

Eat-Stop-Eat Method

This method involves a 24-hour fast, once or twice a week. On fasting days, you wouldn’t consume any calories. However, on your non-fasting days, you would adhere to the low-carb meal plan.

The Warrior Diet

With the Warrior Diet, you would fast during the day and eat a large meal at night. During the day, you can consume small amounts of raw fruits and vegetables, followed by one large, low-carb meal in the evening.

Meal Plan for Intermittent Fasting

Low-Carb IF meal recipes

Intermittent fasting doesn’t mean you should deprive yourself. It’s about fueling your body with wholesome, nutrient-dense food during your eating window and allowing it to rest and regenerate during your fasting period.

In this section, I provide the recipes for each of the meals mentioned in the meal plan. They are designed to make your intermittent fasting journey not only effective but also enjoyable!

Breakfasts

Day 1: Greek Yogurt with Almonds and Blueberries

Servings: 1

Ingredients
  • 1 cup unsweetened Greek yogurt
  • 1/4 cup blueberries
  • 2 tablespoons chopped almonds
Steps
  1. Pour Greek yogurt into a bowl.
  2. Top with blueberries and chopped almonds.
  3. Stir lightly to combine before eating.

Day 2: Omelet with Spinach and Cheese

Servings: 1

Ingredients
  • 2 eggs
  • Salt and pepper to taste
  • 1/2 cup fresh spinach
  • 1/4 cup shredded cheese (such as cheddar or mozzarella)
  • 1 tablespoon butter
Steps
  1. In a bowl, whisk the eggs and season with salt and pepper.
  2. Heat butter in a non-stick skillet over medium heat.
  3. Add the spinach and cook until wilted.
  4. Pour the beaten eggs over the spinach. Sprinkle cheese over the eggs.
  5. When the edges look set, fold the omelet in half with a spatula. Continue to cook until the cheese is melted and eggs are cooked to your liking.

Day 3: Avocado and Smoked Salmon on Whole-Grain Bread

Servings: 1

Ingredients
  • 2 slices whole grain bread
  • 1/2 ripe avocado
  • 2 ounces smoked salmon
Steps
  1. Toast the bread to your liking.
  2. Slice the avocado and spread evenly on each slice of bread.
  3. Top with smoked salmon.
  4. Serve immediately and enjoy.

Day 4: Scrambled Eggs with a Side of Sliced Tomatoes

Servings: 1

Ingredients
  • 2 eggs
  • Salt and pepper to taste
  • 1 tablespoon butter
  • 1 ripe tomato
Steps
  1. In a bowl, whisk the eggs and season with salt and pepper.
  2. Heat butter in a non-stick skillet over medium heat. Pour in the eggs.
  3. Stir the eggs continuously until they are cooked to your liking.
  4. Slice the tomato and serve on the side.

Day 5: Greek Yogurt with Walnuts and Strawberries

Servings: 1

Ingredients
  • 1 cup unsweetened Greek yogurt
  • 1/4 cup strawberries, sliced
  • 2 tablespoons chopped walnuts
Steps
  1. Pour Greek yogurt into a bowl.
  2. Top with sliced strawberries and chopped walnuts.
  3. Stir lightly to combine before eating.

Day 6: Omelet with Mushrooms and Onions

Servings: 1

Ingredients
  • 2 eggs
  • Salt and pepper to taste
  • 1/2 cup sliced mushrooms
  • 1/4 cup diced onions
  • 1 tablespoon butter
Steps
  1. In a bowl, whisk the eggs and season with salt and pepper.
  2. Heat butter in a non-stick skillet over medium heat.
  3. Add the mushrooms and onions, cooking until softened.
  4. Pour the beaten eggs over the vegetables. When the edges look set, fold the omelet in half with a spatula. Continue to cook until eggs are cooked to your liking

Day 7: Smoked Salmon and Cream Cheese Roll-Ups

Servings: 1

Ingredients
  • 2 ounces smoked salmon
  • 2 tablespoons cream cheese
  • 2 large lettuce leaves
Steps
  1. Lay out the lettuce leaves. Spread cream cheese evenly over each leaf.
  2. Place smoked salmon on top of the cream cheese.
  3. Roll up the lettuce leaves, tucking in the edges as you go, and serve.

Lunches

Day 1: Grilled Chicken Salad with Olive Oil Dressing

Servings: 1

Ingredients
  • 1 boneless, skinless chicken breast
  • 1 tablespoon olive oil, plus more for grilling
  • Salt and pepper to taste
  • 2 cups mixed salad greens
  • 1/2 cup sliced cucumber
  • 1/4 cup cherry tomatoes
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon lemon juice
Steps
  1. Preheat your grill or grill pan. Rub chicken with olive oil and season with salt and pepper. Grill until cooked through, about 6-7 minutes per side. Allow it to cool and slice.
  2. In a large bowl, combine salad greens, cucumber, and cherry tomatoes.
  3. In a small bowl, whisk together the extra virgin olive oil and lemon juice. Season with salt and pepper.
  4. Toss the salad with the dressing. Top with the sliced grilled chicken.

Day 2: Tuna Salad with a Side of Celery Sticks

Servings: 1

Ingredients
  • 1 can of tuna, drained
  • 2 tablespoons mayonnaise
  • 1 tablespoon dijon mustard
  • Salt and pepper to taste
  • 4 celery sticks
Steps
  1. In a bowl, mix together the drained tuna, mayonnaise, and dijon mustard. Season with salt and pepper.
  2. Serve the tuna salad with celery sticks on the side for dipping.

Day 3: Chicken Caesar Salad (without croutons):

Servings: 1

Ingredients
  • 1 boneless, skinless chicken breast
  • Salt and pepper to taste
  • 1 tablespoon olive oil
  • 2 cups romaine lettuce, chopped
  • 2 tablespoons Caesar dressing
  • 2 tablespoons grated Parmesan cheese
Steps
  1. Season the chicken breast with salt and pepper. In a pan over medium heat, cook the chicken in olive oil until it is cooked through, about 6-7 minutes per side. Allow the chicken to cool and slice.
  2. In a large bowl, toss the chopped romaine lettuce with the Caesar dressing.
  3. Top the salad with the sliced grilled chicken and grated Parmesan cheese.

Day 4: Shrimp Salad with a Lemon Vinaigrette

Servings: 1

Ingredients
  • 1/2 pound of shrimp, peeled and deveined
  • Salt and pepper to taste
  • 1 tablespoon olive oil
  • 2 cups mixed salad greens
  • 1/2 cup sliced cucumber
  • 1/4 cup cherry tomatoes
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon lemon juice
Steps
  1. Season the shrimp with salt and pepper. In a pan over medium heat, cook the shrimp in olive oil until they are pink and cooked through, about 2-3 minutes per side.
  2. In a large bowl, combine salad greens, cucumber, and cherry tomatoes.
  3. In a small bowl, whisk together the extra virgin olive oil and lemon juice. Season with salt and pepper.
  4. Toss the salad with the dressing. Top with the cooked shrimp.

Day 5: Turkey Wrap with Lettuce

Servings: 1

Ingredients
  • 2 large lettuce leaves
  • 4 slices of turkey breast
  • 2 slices of cheese
  • 1/2 avocado, sliced
  • 2 tablespoons mayonnaise
  • Salt and pepper to taste
Steps
  1. Lay out the lettuce leaves. Spread mayonnaise evenly on each leaf.
  2. Layer the turkey breast, cheese, and avocado on the lettuce.
  3. Roll up the lettuce leaves, tucking in the edges as you go, and serve.

Day 6: Egg Salad served on Lettuce Leaves

Servings: 1

Ingredients
  • 2 hard-boiled eggs
  • 2 tablespoons mayonnaise
  • Salt and pepper to taste
  • 4 large lettuce leaves
Steps
  1. Chop the hard-boiled eggs and mix with mayonnaise in a bowl. Season with salt and pepper.
  2. Spoon the egg salad onto the lettuce leaves and serve.

Day 7: Chicken Salad with a Side of Cucumber Slices

Servings: 1

Ingredients
  • 1 boneless, skinless chicken breast
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • 2 tablespoons mayonnaise
  • 1/2 cucumber, sliced
Steps
  1. Season the chicken breast with salt and pepper. In a pan over medium heat, cook the chicken in olive oil until it is cooked through, about 6-7 minutes per side. Allow the chicken to cool and dice.
  2. In a bowl, mix the diced chicken with mayonnaise. Season with salt and pepper.
  3. Serve the chicken salad with cucumber slices on the side.

Dinners

Day 1: Baked Salmon with a Side of Asparagus

Servings: 1

Ingredients
  • 1 salmon fillet
  • Salt and pepper to taste
  • 1 tablespoon olive oil
  • 1/2 lemon
  • 1/2 pound asparagus, ends trimmed
  • 1 tablespoon unsalted butter
Steps
  1. Preheat your oven to 400 degrees Fahrenheit. Season the salmon fillet with salt and pepper. Drizzle with olive oil and juice from the lemon.
  2. Place salmon on a baking sheet lined with parchment paper. Bake for 12-15 minutes, or until the salmon is cooked to your liking.
  3. While the salmon is baking, steam the asparagus until tender, about 4-5 minutes. Toss the cooked asparagus with butter, and season with salt and pepper.
  4. Serve the baked salmon with a side of asparagus.

Day 2: Beef Stir-Fry with Mixed Vegetables

Servings: 1

Ingredients
  • 1/2 pound beef strips
  • Salt and pepper to taste
  • 1 tablespoon olive oil
  • 2 cups mixed vegetables (such as bell peppers, broccoli, and snow peas)
Steps
  1. Season the beef strips with salt and pepper. Heat the olive oil in a pan over medium-high heat.
  2. Add the beef and cook until browned and cooked through, about 4-5 minutes. Remove the beef from the pan and set aside.
  3. In the same pan, add the mixed vegetables. Cook until tender, about 5-7 minutes.
  4. Return the beef to the pan, stir to combine with the vegetables, and serve.

Day 3: Pork Chops with a Side of Brussels Sprouts

Servings: 1

Ingredients
  • 1 pork chop
  • Salt and pepper to taste
  • 1 tablespoon olive oil
  • 1/2 pound Brussels sprouts, halved
  • 1 tablespoon unsalted butter
Steps
  1. Season the pork chop with salt and pepper. Heat the olive oil in a pan over medium-high heat. Cook the pork chop until browned and cooked through, about 5-6 minutes per side.
  2. While the pork chop is cooking, steam the Brussels sprouts until tender, about 5-6 minutes. Toss the cooked Brussels sprouts with butter, and season with salt and pepper.
  3. Serve the pork chop with a side of Brussels sprouts.

Day 4: Baked Cod with a Side of Green Beans

Servings: 1

Ingredients
  • 1 cod fillet
  • Salt and pepper to taste
  • 1 tablespoon olive oil
  • 1/2 pound green beans, ends trimmed
  • 1 tablespoon unsalted butter
Steps
  1. Preheat your oven to 400 degrees Fahrenheit. Season the cod fillet with salt and pepper. Drizzle with olive oil.
  2. Place cod on a baking sheet lined with parchment paper. Bake for 12-15 minutes, or until the cod is cooked to your liking.
  3. While the cod is baking, steam the green beans until tender, about 4-5 minutes. Toss the cooked green beans with butter, and season with salt and pepper.
  4. Serve the baked cod with a side of green beans.

Day 5: Grilled Chicken with a Side of Broccoli

Servings: 1

Ingredients
  • 1 boneless, skinless chicken breast
  • Salt and pepper to taste
  • 1 tablespoon olive oil
  • 1/2 pound broccoli florets
  • 1 tablespoon unsalted butter
Steps
  1. Preheat your grill or grill pan. Rub chicken with olive oil and season with salt and pepper. Grill until cooked through, about 6-7 minutes per side. Allow it to cool and slice.
  2. Steam the broccoli florets until tender, about 4-5 minutes. Toss the cooked broccoli with butter, and season with salt and pepper.
  3. Serve the grilled chicken with a side of broccoli.

Day 6: Baked Trout with a Side of Spinach

Servings: 1

Ingredients
  • 1 trout fillet
  • Salt and pepper to taste
  • 1 tablespoon olive oil
  • 1/2 pound spinach leaves
Steps
  1. Preheat your oven to 400 degrees Fahrenheit. Season the trout fillet with salt and pepper. Drizzle with olive oil.
  2. Place trout on a baking sheet lined with parchment paper. Bake for 10-12 minutes, or until the trout is cooked to your liking.
  3. While the trout is baking, steam the spinach leaves until wilted, about 2-3 minutes.
  4. Serve the baked trout with a side of spinach.

Day 7: Beef Steak with a Side of Cauliflower Rice

Servings: 1

Ingredients
  • 1 beef steak
  • Salt and pepper to taste
  • 1 tablespoon olive oil
  • 1 cup cauliflower rice
  • 1 tablespoon unsalted butter
Steps
  1. Season the beef steak with salt and pepper. Heat the olive oil in a pan over medium-high heat. Cook the steak until it is cooked to your liking, about 4-5 minutes per side for medium-rare.
  2. While the steak is cooking, steam the cauliflower rice until tender, about 4-5 minutes. Toss the cooked cauliflower rice with butter, and season with salt and pepper.
  3. Serve the beef steak with a side of cauliflower rice.

Tips for Success

Embracing this lifestyle does come with its challenges. But don’t worry, I’ve got you covered.

Don’t Skip Meals

When you’re eating within a restricted window, it can be tempting to skip meals, especially if you’re not feeling particularly hungry.

However, it’s essential to ensure that you are consuming enough nutrients to fuel your body throughout the day.

Skipping meals can lead to nutrient deficiencies, low energy, and overeating later in the day. Make sure to eat at least two balanced meals during your eating window.

Don’t Ignore Hunger Signals

Your body is your best guide. It’s crucial to listen to your hunger signals. Intermittent fasting does involve periods of voluntary abstinence from food and drink, but it should never involve ignoring your body’s needs.

If you’re feeling persistently hungry, it could be a sign that you’re not eating enough during your feeding window. It’s okay to adjust your eating window or the amount you eat to satisfy your hunger and support your health.

Don’t forget, intermittent fasting is flexible and the goal is to create a sustainable eating pattern that suits your lifestyle and needs.

Stay Hydrated

Hydration is a cornerstone of health, and it becomes especially crucial when you’re following an intermittent fasting plan. Your body needs adequate fluids for all its functions, including digestion, nutrient absorption, and maintaining energy levels.

While fasting, you may find that you feel thirsty more often and water should be your go-to beverage. Aim for at least 8 glasses of water a day, and feel free to increase this amount if you’re active or live in a hot climate.

Snack Wisely

Feeling peckish between meals can be common, especially as you’re adjusting to intermittent fasting. The trick is to choose low-carb snacks that won’t disrupt your fast or spike your insulin levels.

Consider options like a small handful of nuts, celery sticks with almond butter, or olives. These choices are not only low in carbs but also contain healthy fats and protein to keep you satiated.

Balance Your Macros

Even though your diet is low-carb, it’s essential to ensure that you’re getting a balanced intake of macronutrients – protein, fats, and carbohydrates. A balanced diet will not only provide you with the energy you need but also ensure that your body is getting all the essential nutrients for optimal health.

Practice Moderation and Variety

Moderation and variety are two key elements of any successful diet plan. When following a low-carb, intermittent fasting plan, it’s important not to overly restrict your calorie intake or food choices.

Doing so can lead to nutrient deficiencies and make the diet unsustainable in the long run. Aim for a variety of foods to get a wide range of nutrients, and remember that it’s okay to have a cheat meal occasionally. It’s all about balance!

Conclusion

The journey of combining a low-carb diet with intermittent fasting might seem challenging at first, but with some planning and a pinch of patience, you too can navigate this path just like Jane and I are doing.

So whether you’re new to the low-carb intermittent fasting world or a seasoned pro looking for fresh ideas, I hope this guide serves as a helpful stepping stone in your journey. Happy fasting, and here’s to a healthier, happier you!