Planner template
A reusable 12 PM – 8 PM weekly structure with lunches, snacks, dinners, and one grocery list you can repeat.
A reusable 12 PM – 8 PM weekly structure with lunches, snacks, dinners, and one grocery list you can repeat.
If you follow a 16:8 pattern, the hardest part is rarely the fasting window. It is deciding what to eat when the window opens. This template gives you a simple, repeatable week: a first meal around midday, a small afternoon snack if you need it, and dinner to close your eating window by 8 PM. Print it, copy it into your planner, and shop from the same list each week.
Please read first: This is a planning aid, not medical advice. Fasting does not suit everyone. If you have diabetes, take glucose-lowering medication, are pregnant or breastfeeding, have a history of disordered eating, or manage any chronic condition, talk to your clinician before trying it.
Pick fixed times you can keep on most days, for example 12:00 PM, 4:00 PM, and 7:30 PM. Build each meal around protein, fiber, and water, then adjust portions to your needs. Repeat favorite days rather than cooking seven different menus. If a day feels too light or too heavy, change the next similar day, not the whole week.
Monday to Sunday use the same three slots:
12:00 PM — First meal
Protein + whole grain or potatoes + vegetables + fruit. Example: chicken-bean bowl with rice, salad, and olive oil; or lentil soup with bread, cheese, and fruit.
4:00 PM — Optional snack
Yogurt with fruit and nuts, or hummus with vegetables and whole-grain crackers.
7:00–7:30 PM — Dinner
Protein + vegetables + fiber. Example: salmon with potatoes and green beans; or omelet with vegetables, beans, and salad.
Keep two swap days. Wednesday and Saturday reuse Monday and Tuesday with one ingredient changed, so shopping stays simple and leftovers get used.
Check what you already have, then buy only the gaps. The list is designed to cover five lunches and five dinners with two swap/repeat days.
Ticks save in this browser only. Clearing site data resets them.
At each meal, check: Did I include a palm-plus portion of protein? Did I add at least one fiber source? Did I drink water with the meal? During the fasting window, plain water is the safest default. Keep caffeinated drinks and sweeteners to your usual tolerance and your clinician's advice.
Skip fasting days when you are ill, sleep-deprived, doing heavy physical work, or feeling dizzy, unusually hungry, or unwell. Eat a balanced meal and resume only when you feel recovered. This template will still be here.
Save this week in your EatEasier planner and link it from your meal plan. For background and practical tips, read: Intermittent Fasting and Meal Planning: A Practical Guide.
