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7-Day Intermittent Fasting Meal Plan

By Shoshana Pritzker, RD, CDN, CSSD, CISSN

Reviewed by Monica Ropar, Certified Nutritionist

Updated: September 25, 2022



Curious about finding an intermittent fasting plan, but not sure it’s for you? If the thought of going without food seems intimidating, don’t worry, intermittent fasting is more flexible than you think! To help you get started, we’ve developed a 7-Day Intermittent Fasting Meal Plan for Weight Loss. Read on for the complete meal plan, grocery list, delicious recipes, and more!

What is an intermittent fasting diet plan?

An intermittent fasting diet plan is really just a strategic break from eating, which you’re already doing when you sleep. But because many people eat over 15 hours a day, and skimp on quality sleep, losing weight can be challenging.1 A recent study published in the scientific journal Nature found that those who participated in Jenny Craig’s intermittent fasting diet plan — Max Up — for just 8 weeks experienced significant weight loss and reduced their fasting blood sugar levels.2


The most common way to do intermittent fasting is to have a fasting period followed by an eating window every day of the week. Most people can comfortably fast between 12-14 hours, much of which is spent sleeping, leaving roughly 10-12 hours for your eating window. For instance, if you have your first meal at 9 a.m., your final meal will be around 7 p.m. Then, if you’re following a clean fasting approach, you’d refrain from consuming food and caloric beverages until the next morning at 9 a.m.



What can you drink while intermittent fasting? Water, black coffee and unsweetened tea won't break your fast. Read up on other drinks for weight loss to help ease into your weight loss journey.


Here’s the kicker though, intermittent fasting is only going to work if you can maximize your eating window by focusing on quality, nutritious foods and beverages that keep you full and satisfied while balancing blood sugar and boosting energy levels. If you choose high-calorie, less healthy foods, you’ll end up feeling sluggish and you won’t lose weight. So the notion that you can eat whatever you want as long as it’s within your eating window is counterproductive and doesn't contribute to any health benefits.


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How the 7-Day Intermittent Fasting Meal Plan Works

Since it’s ideal to maintain your fast for at least 14 hours, we’re offering ways to help you push that fast a bit further with an intermittent fasting snack bar that will curb your appetite (without breaking your fast!) until you reach your first meal of the day. Then you’ll eat breakfast, lunch, a snack, dinner, and even dessert. The meal plan allots for approximately 1,500 calories per day, so it’s designed for weight loss.

What to Eat to Break Your Fast

Day 1

Mondays can be tough! Grab a Recharge Bar to hinder hunger and keep your body in fat-burning mode. Pair it with your favorite calorie-free beverage like black coffee or herbal tea.

Photo by @herlifesparkles  on Instagram



BreakfastSimply Inspired Blueberry Pancake Parfait

Start your day with a delicious meal packed with protein and healthy carbs. 


Lunch – 1 can solid white tuna in water (drained) + 1 cup cooked white or brown rice, Dijon mustard + 1 serving of your favorite non-starchy veggies (fresh or steamed). Mix all ingredients in a bowl, microwave for 60-90 seconds and enjoy! Or, eat it cold if desired.


Snack – 1 small apple + 1 string cheese stick

It’s time to snack smart! The fiber and protein in this snack will help keep you feeling full until dinnertime. For other tips on how to stay full longer, our resource center can help you find tips to make sure you keep yourself satisfied.


Dinner – 4 ounces grilled or rotisserie chicken breast with Asian Veggie Bowl

Make a double batch and save half for lunch tomorrow.


Dessert – 1-cup fresh sliced strawberries + nonfat whipped topping

End the night on a healthy sweet note!

Day 2

Breakfast Overnight Oats

Add some rolled oats to a jar along with chia seeds and unsweetened almond milk. Shake it up and refrigerate overnight. In the morning, you can grab your jar and have breakfast ready to go. Feel free to add some fruit on top, like a banana or a spoonful of peanut butter for extra flavor and healthy fats.



Lunch – 3-4 ounces leftover chicken with Asian Veggie bowl and 1 cup cooked white or brown rice

Leftovers are a great way to stick to a healthy eating plan in a pinch.


Snack – 2 hard-boiled eggs + 1 small orange

News flash: Eggs are healthy! They are high in protein and are a natural source of vitamin D. Pair them with a small orange for a filling and satisfying snack.


Dinner – Roasted salmon

Make a double batch and save half for lunch tomorrow.

This is one of the easiest dinners you can make! Spread a piece of salmon with store-bought basil pesto and roast for about 10 minutes at 400 degrees. Serve over sautéed kale or a non-starchy vegetable such as broccoli, cauliflower or Brussels sprouts.


Dessert – 1 serving Froyo

Blend your favorite frozen fruit with nonfat Greek yogurt until you get a smooth, frozen-yogurt-like consistency. Suggested serving size: ½ cup.

Day 3

Get a head start on “hump day” with a delicious Recharge Bar this morning! Made with simple ingredients like nuts and a touch of honey, it’s the perfect start to your day while maintaining your intermittent fasting routine.


Breakfast – Everything Bagel Toast with Scrambled Egg Whites

Lightly toast two pieces of light wheat bread, top with some mashed avocado and Everything Bagel seasoning; in a medium skillet, heat over medium heat, scramble 3 egg whites and season with salt and pepper.


Lunch – Power Salmon Bowl

One serving leftover Roasted Salmon with 1 cup cooked quinoa, ¼ avocado (diced), ¼ tomato (diced), ½ diced cucumber, and whatever other fresh veggies you prefer. Top with salt, pepper, 1-tablespoon olive oil and vinegar and a squeeze of Dijon mustard if desired.


Snack – 1 small apple + 1 string cheese stick


Dinner – 3-4 ounces leftover Rotisserie or grilled chicken served + 1 small baked sweet potato + 1 serving of your favorite steamed or roasted non-starchy veggies

Photo by Sam Moqadam on Unsplash



Dessert – 1-cup fresh sliced strawberries + nonfat whipped topping



Pro Tip: Try to finish your last meal of the day a few hours before you tuck in for bed. This will support healthy digestion and can help you get a restful night’s sleep.

Day 4

Breakfast – Overnight Oats


Lunch – Large salad topped with your favorite non-starchy vegetables, 4 ounces leftover chicken breast, rotisserie chicken or canned tuna/chicken, 1 ounce of your favorite crumbled or shredded cheese, 1 tablespoon nuts or seeds, ¼ cup chickpeas, and 1 tablespoon balsamic vinegar or lemon juice; top with salt and pepper.


Snack – ¼ cup hummus + 1-cup carrot sticks or bell peppers


Dinner – Margherita Pizza

Who doesn’t love pizza night? This recipe is quick and healthy. Make a double batch for dinner tomorrow!


Preheat oven or toaster oven to 450 degrees F. Top one naan bread with marinara sauce, shredded mozzarella cheese, Italian herb seasoning, sliced tomatoes and fresh sliced basil. Cook until cheese is melted.

Photo by Vita Marija Murenaite on Unsplash 



Dessert – 1 small sliced apple topped with cinnamon and 1 tablespoon nonfat whipped topping

Both apples and cinnamon are packed with antioxidants that have anti-inflammatory properties. Enjoy!


Day 5

Early morning? Grab a Recharge Bar to hinder hunger during your 14-hour intermittent fast.  


Breakfast Simply Inspired Blueberry Pancake Parfait


Lunch – 1 can solid white tuna in water (drained) + 1 cup cooked white or brown rice, Dijon mustard + 1 serving of your favorite non-starchy veggies (fresh or steamed)


Snack Simply Inspired Oatmeal Cookies

Who doesn’t love a warm cookie out of the oven? This recipe is a healthy twist on your favorite – featuring fiber-filled oats and bananas.


Dinner – 1 serving of leftover Margherita Pizza


Dessert – 1 serving Froyo

Day 6

BreakfastSimply Inspired French Toast Bake

Yes, you can enjoy a sweet treat for breakfast and still lose weight! It’s all about smart portions and healthy ingredients. This recipe features Jenny Craig’s Maple French Toast and fresh strawberries.


Lunch – 1 New York Sesame Bagel lightly toasted and topped with fat-free cream cheese, 2 ounces of smoked salmon and sliced tomato; serve with a fresh side salad


Snack – 1 small banana + 2 tablespoons nut butter

Photo by Corleto Peanut butter on Unsplash



Dinner Simply Inspired BBQ Jackfruit With Loaded Baked Potato

Make a double batch for dinner tomorrow night.


Dessert Simply Inspired Green Goddess Shake


Day 7

Breakfast – Breakfast Pizza

Heat a small skillet over medium heat, spritz with nonstick spray; scramble two eggs and season to your liking. Cook one slice of turkey bacon in a skillet or microwave according to the package; allow to cool then chop. Heat oven or toaster oven to 350 degrees F. Top one large Naan bread with the scrambled eggs, chopped turkey bacon, a small handful of shredded cheese, and fresh veggies of choice (like sliced tomato, spinach, and mushrooms). Toast until cheese is melted.


Lunch – 1 New York Sesame Bagel lightly toasted and topped with fat-free cream cheese, 2 ounces of smoked salmon and sliced tomato; serve with a fresh side salad


Snack – ¼ cup hummus + 1-cup carrot sticks or bell peppers


Dinner – 1 serving leftover Simply Inspired BBQ Jackfruit With Loaded Baked Potato


Dessert – Simply Inspired Shake It Up S’More


Intermittent Fasting Meal Plan Grocery List

  • Nonfat plain Greek yogurt
  • Fresh or frozen blueberries
  • Fresh or frozen strawberries
  • Low-sugar or sugar-free nonfat whipped topping
  • Eggs
  • Rolled oats
  • Chia seeds
  • Unsweetened almond milk
  • Avocado
  • Everything bagel seasoning
  • Naan bread
  • Low-fat shredded cheese of choice
  • String cheese sticks
  • Hummus
  • Fresh carrots and/or bell peppers
  • Small apples, bananas and oranges
  • Turkey bacon
  • Fresh veggies like spinach, tomato, mushrooms, etc.
  • Diet cream soda
  • Riced cauliflower, frozen
  • Unsweetened cocoa powder
  • Vanilla extract
  • Ground cinnamon
  • Light or sugar-free chocolate syrup
  • Chicken breast or a rotisserie chicken
  • Stir fry veggies (fresh or frozen)
  • Low sodium soy sauce
  • Rice wine vinegar
  • Fresh or frozen salmon filets
  • Quinoa
  • White or brown rice (boil in a bag or instant microwaveable)
  • Small sweet potatoes
  • Canned green jackfruit
  • Marinara sauce
  • Fresh basil
  • Onion
  • Olive oil
  • Romaine lettuce
  • Salad mix lettuce
  • Barbecue sauce


Jenny Craig Meals, Snacks and Desserts


Want a complete intermittent fasting meal plan for weight loss? Max Up includes all of your meals, snacks, desserts and Recharge Bars so you don’t have to worry about cooking, prepping or cleanup! You can add your own vegetables, fresh fruit and dairy for plenty of variety. Plus, you’ll get the support of a dedicated weight loss coach for custom weight loss guidance, personalized meal planning and more! Start Max Today.



[1] https://www.cell.com/cell-metabolism/pdfExtended/S1550-4131(19)30611-4

[2] https://www.nature.com/articles/s41387-021-00149-0



This article is based on scientific research and/or other scientific articles and was written by an experienced health and lifestyle contributor and reviewed by certified professionals. 
Our goal at Jenny Craig is to provide the most up-to-date and objective information on health-related topics, so our readers can make informed decisions based on factual content. All articles undergo an extensive review process, and depending on the topic, are reviewed by a Registered Dietitian Nutritionist (RDN) or Nutritionist, to ensure accuracy. 

This article contains trusted sources including scientific, peer-reviewed papers. All references are hyperlinked at the end of the article to take readers directly to the source.


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Shoshana Pritzker, RD, CDN, CSSD, CISSN

By Shoshana Pritzker, RD, CDN, CSSD, CISSN

Shoshana is a Registered Dietitian and Certified Sports Nutritionist in private practice based on Long Island, New York. With over 15 years in the health, nutrition and fitness fields, Shoshana has worked with brands including Nature’s Bounty Company, Joy Bauer “The Today Show Dietitian,” Oxygen Magazine, and others. Shoshana’s nutrition philosophy includes the mantra that “all foods fit,” making room for a healthy balance while building a healthy relationship with food. In her spare time, you’ll find Shoshana sharing tips and tricks for feeding her two toddlers, while trying to manage it all — from the meltdowns to the messes to the kisses and the hugs.

Favorite healthy snack: Greek yogurt topped with fruit, granola and yogurt almonds
Monica Ropar, Certified Nutritionist

Reviewed by Monica Ropar, Certified Nutritionist

Monica has over 15 years of experience with Jenny Craig, as an expert nutrition and program resource. She develops content, training, tools and strategies for the program to support clients throughout their weight loss journey, and offers inspiration, weight loss tips, lifestyle strategies and motivation.  Monica holds a Bachelor of Science degree with a double major in Dietetics and Exercise, Fitness & Health from Purdue University and continues to stay current on weight management research, consumer trends and healthcare developments.

Favorite healthy snack: raw veggie sticks with homemade hummus


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