Intermittent fasting meal plan: a full day on 16/8

The sample window: 1:00 pm to 9:00 pm

We'll use the most common 16/8 setup: skip breakfast and eat between 1:00 pm and 9:00 pm. Two main meals plus a snack if you need one. The idea: protein at every meal, plenty of vegetables, and good fats in moderation.

During the fast (morning)

• Water, and lots of it.
• Black coffee, or with the smallest splash.
• Tea or herbal tea, unsweetened.

Lunch (1:00 pm) — break your fast

Start with protein and fiber:

• Grilled chicken breast or fish.
• A big salad with olive oil.
• A serving of rice, quinoa, or beans.
• A piece of fruit for dessert.

Snack (5:00 pm) — optional

• Plain yogurt with nuts.
• Or a handful of almonds and a piece of fruit.
• Or hummus with veggie sticks.

Dinner (8:30 pm) — close the window

• Veggie omelet or eggs.
• Salmon or tofu with roasted vegetables.
• Some good fat (avocado, olive oil).

Close your window at 9:00 pm and start the fast again.

The rules that make it work

• Protein at every meal: it fills you up and protects your muscle.
• Vegetables to fill the plate with few calories.
• Less sugar and ultra-processed food: those are what drive cravings.
• Don't make up for the fast with a binge.

How Ayúname helps

Ayúname tells you when your window opens so you can plan these meals instead of improvising. Fewer spikes, more staying power, better results.