⏱️ Intermittent fasting plans
16:8 — the everyday default
Fast 16h, eat in an 8h window (e.g., 12pm–8pm). Easiest to sustain; good first plan.
18:6
Fast 18h, 6h window (e.g., 1pm–7pm). A step up once 16:8 feels easy.
20:4 (Warrior)
Fast 20h, 4h window. Aggressive — make sure you still hit your protein in the window.
OMAD — one meal a day
~23h fast, one big meal. Hard to get enough protein in one sitting; use occasionally.
5:2
Eat normally 5 days; 2 non-consecutive low-calorie (~500–600 kcal) days. Weekly rhythm instead of daily.
Break your fast with protein + fiber, not sugar. Black coffee, tea, and water don't break a fast. Talk to your doctor before fasting if you have medical conditions.
🍗 Protein target
A common goal is 0.7–1g of protein per pound of body weight.
Calculate my protein goal🥩 Easy high-protein foods
54g
Chicken breast (6 oz)
46g
Steak (6 oz)
40g
Salmon (6 oz)
25g
Protein shake
17g
Greek yogurt (1 cup)
14g
Cottage cheese (½ cup)
12g
2 eggs
20g
Tofu (½ block)
📋 A simple high-protein day (16:8)
- 12pm — break fast: Greek yogurt + berries + 2 eggs (≈29g)
- 3pm — lunch: Chicken breast + rice + veg (≈54g)
- 6pm — snack: Protein shake or cottage cheese (≈25g)
- 7:30pm — dinner: Salmon or steak + salad (≈45g)
- ≈150g+ protein, window closed by 8pm
▶️ Track it
Open the Food & Fasting tracker →
Personal guidance, not medical advice. Adjust with your doctor/dietitian.
Your dietitian referral: Core Life Silver Spring · 240-624-2330
Your dietitian referral: Core Life Silver Spring · 240-624-2330