Intermittent fasting plan, noon to eight.
A 16:8 week: all four meals land between noon and 8 pm, at about 1,700 calories a day. Coffee, water and tea carry the morning. Alma can fit it to your goal.
Built from Harvard Nutrition Source and FDA advice.
The rules
Three rules for a 16:8 week
Pick a window you can keep
Noon to 8 pm fits most schedules. Keep it steady.
Make the first meal a full one
Eggs, yogurt, chia or fish with fruit or vegetables, not just coffee.
Water through the fast
Stick to water, plain tea and black coffee until noon.
Sample week
Seven days of 16:8 meals
About 1,650 to 1,800 calories a day, eaten from noon to 8 pm. Scale portions to your needs. Find your number
Day 1Monday
BreakfastEgg and avocado bowlFirst meal, 12 pm: 2 eggs, ½ avocado, 1 cup cherry tomatoes, 1 slice sourdough, 1 tsp olive oil
LunchChicken quinoa bowlMeal at 3 pm: 4 oz cooked chicken breast, 1 cup cooked quinoa, 2 cups roasted vegetables, 2 tsp olive oil
SnackGreek yogurt with berriesSnack at 5 pm: ¾ cup plain nonfat Greek yogurt, 1 cup strawberries, 1 tbsp sliced almonds
DinnerSalmon with rice and broccoliDinner at 7:30 pm: 4 oz cooked salmon, ¾ cup cooked brown rice, 2 cups broccoli, 2 tsp olive oil
About 1,810 kcal121 g protein29 g fiber
Day 2Tuesday
- BreakfastTurkey and vegetable omeletFirst meal, 12 pm: 3 eggs, 2 oz turkey breast, spinach, peppers, 1 tsp olive oil, 1 orange
- LunchLentil soup with bread and saladMeal at 3 pm: 2 cups lentil soup, 1 slice whole-grain bread, 1 tsp olive oil, side salad
- SnackCottage cheese with pineappleSnack at 5 pm: ¾ cup 2% cottage cheese, ½ cup pineapple
- DinnerBeef and broccoli with riceDinner at 7:30 pm: 4 oz cooked flank steak, 2 cups broccoli, ¾ cup cooked brown rice, ½ cup edamame, 2 tsp sesame oil
About 1,690 kcal131 g protein33 g fiber
Day 3Wednesday
- BreakfastChia pudding with berriesFirst meal, 12 pm: 3 tbsp chia seeds, ¾ cup 2% milk, 1 cup raspberries, 1 tbsp almond butter
- LunchChicken and farro saladMeal at 3 pm: 4 oz cooked chicken breast, 1 cup cooked farro, cucumber, tomato, 1 oz feta, 1 tbsp olive oil
- SnackApple with peanut butterSnack at 5 pm: 1 apple, 1 tbsp peanut butter
- DinnerShrimp and vegetable stir-fryDinner at 7:30 pm: 5 oz cooked shrimp, 2 cups vegetables, ¾ cup cooked brown rice, 1 tbsp oil
About 1,750 kcal111 g protein40 g fiber
Day 4Thursday
- BreakfastGreek yogurt parfaitFirst meal, 12 pm: 1 cup plain nonfat Greek yogurt, 2 tbsp granola, 1 cup blueberries, 1 tbsp walnuts
- LunchTuna and white bean saladMeal at 3 pm: 1 can tuna (drained), ½ cup white beans, arugula, tomato, 1 tbsp olive oil, 1 slice sourdough
- SnackBoiled eggs with carrotsSnack at 5 pm: 2 hard-boiled eggs, 1 cup carrot sticks
- DinnerChicken curry with riceDinner at 7:30 pm: 4 oz chicken breast, ½ cup curry sauce, 2 cups vegetables, ¾ cup cooked brown rice
About 1,750 kcal131 g protein27 g fiber
Day 5Friday
- BreakfastSmoked salmon toastFirst meal, 12 pm: 1 slice rye bread, 3 oz smoked salmon, 2 tbsp cream cheese, cucumber, 1 tomato
- LunchChicken burrito bowlMeal at 3 pm: 4 oz chicken, ¾ cup black beans, ½ cup cooked rice, salsa, ¼ avocado, 1 tsp olive oil
- SnackTrail mixSnack at 5 pm: ¼ cup almonds, 2 tbsp raisins, 1 tbsp dark chocolate chips
- DinnerCod with potatoes and green beansDinner at 7:30 pm: 6 oz cooked cod, 1 cup boiled potatoes, 2 cups green beans, 1½ tbsp olive oil, lemon
About 1,800 kcal124 g protein37 g fiber
Day 6Saturday
- BreakfastVeggie frittata with toastFirst meal, 12 pm: 2 eggs, 2 cups vegetables, 1 oz goat cheese, 1 tsp olive oil, 1 slice whole-grain toast
- LunchQuinoa and chickpea bowlMeal at 3 pm: 1 cup cooked quinoa, 1 cup chickpeas, 2 cups spinach, 1 tbsp olive oil, lemon
- SnackCottage cheese with tomatoSnack at 5 pm: ¾ cup 2% cottage cheese, 1 tomato, black pepper
- DinnerPork tenderloin with sweet potatoDinner at 7:30 pm: 5 oz cooked pork tenderloin, 1 medium sweet potato, 2 cups Brussels sprouts, 1½ tbsp olive oil
About 1,760 kcal117 g protein37 g fiber
Day 7Sunday
- BreakfastOvernight oats with kefirFirst meal, 12 pm: ½ cup rolled oats, 1 cup kefir, 1 cup berries, 1 tbsp chia seeds
- LunchSteak salad with chickpeas and blue cheeseMeal at 3 pm: 3 oz cooked steak, 2 cups mixed greens, 1 oz blue cheese, ½ cup chickpeas, 1 tbsp olive oil
- SnackOrange and almondsSnack at 5 pm: 1 orange, 1 oz almonds
- DinnerBaked chicken with couscousDinner at 7:30 pm: 4 oz cooked chicken breast, 1 cup cooked whole-wheat couscous, 2 cups roasted vegetables, 1 tbsp olive oil
About 1,700 kcal109 g protein35 g fiber
Shopping list
What to buy
Most days
ProteinChicken, salmon, cod, shrimp, steak, pork, tuna, eggs, turkeychicken breastsalmonegg
Now and then
Eating after 8 pmClose the kitchen when the window ends
Sparkling water and herbal tea help in the morning.
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
What can I drink during the fast?
Water, plain tea and black coffee. Skip sugar, honey, cream and juice, which carry calories. Sparkling water is fine. Drink water through the morning so the fast does not leave you short on fluid.
Does 16:8 work better than just eating less?
Research so far says not clearly. In a 2022 New England Journal of Medicine trial of 139 adults with obesity, eating only between 8 a.m. and 4 p.m. had similar results over 12 months to eating the same calories across the day. Harvard Nutrition Source calls it unclear that intermittent fasting beats other approaches.
How many calories is this meal plan?
About 1,650 to 1,800 calories a day, all inside an 8-hour window, with about 110 to 130 g of protein. Scale portions up or down to match your needs, and keep the first and last meal at the same times.
Can I have coffee in the morning?
Yes, black coffee is part of this plan. The FDA cites 400 mg of caffeine a day, about two to three 12-oz cups of coffee, as an amount not generally associated with negative effects for most adults. People vary in how sensitive they are.
What if I am hungry at night?
If you are often hungry late, move the window later, for example 1 pm to 9 pm, or add a boiled egg to the last meal. Once you pick a window, keep it the same from day to day.
Is 16:8 safe for everyone?
No. If you are pregnant or breastfeeding, take insulin or a sulfonylurea, or have a history of an eating disorder, check with your clinician before you change when you eat.
How does Alma help with intermittent fasting?
Log a meal by photo, voice or text in about 10 seconds and the time is saved with it. Every meal gets an Alma Score from 0 to 100, drawing on Harvard's Alternate Healthy Eating Index, so you can see how the window and the food together are going.
Sources
Written by Alma from the sources below and reviewed October 28, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.