Intermittent Fasting Workout Day Meal Plan For Fat Loss

Your intermittent Fasting workout day meal plan is the most enjoyable of the week, you get to eat lots of carbs and satisfy cravings whilst getting leaner!

Despite the relative freedom afforded by this some people still struggle to meet their workout day dietary targets because they don’t know what to eat.

This sample meal plan covers IF workout day meals when your goal is fat loss. The meal plans themselves are designed to illustrate the types of foods you need to be eating on workout days.

If you were looking for meal plans for bulking or recomposition using IF then go to my Intermittent Fasting Meal Plans page.

Also, please note the meal plan below is based on a 170 pound individual who has calculated their daily requirements using my Intermittent Fasting Fat Loss Diet Plan guide.


Intermittent Fasting Workout Day Meal Plan

Our 170 pound dieter has calculated their daily nutritional targets for fat loss and arrived at the following targets:

Calories: 2678
Protein: 255g
Carbs: 340g
Fat: 33g

You’d think that letting a dieter loose on all those carbs and calories that you’d have to make sure they didn’t eat themselves fat and whilst this is true, its often to opposite.

Many people, especially those with little appetites struggle to eat enough during the 8 hour feeding window.

The sample meal plan on this page will help you get all the food in and meet your targets.

The majority of calories should be consumed post workout on workout days, the meal plan below assumed that you’re doing fasted training and that all meals are consumed afterwards.

Meal One - Post Workout

Protein Shake With Jelly Babies, Bagels with Jam and Cereal

Food Name Amount Calories Protein Carbs Fat
Whey Protein Shake 2 scoops (40g) 196 38 4 4
Jelly Babies 10 200 0 50 0
Bagel Cinnamon & Raisen 2 430 13 87 4
Raspberry Jam 2 TBSP 109 0 28 0
Sugary Cereal (e.g. sugar puffs) 80g 310 6 61 3
Skimmed Milk 250ml 105 10 15 1
Meal Total 1350 67 245 12

Meal Two

Chicken Pasta With Mozarella & Rocket Sauce Topped With Cheese

Food Name Amount Calories Protein Carbs Fat
Chicken Breast 275g 220 47 0 2
White Pasta Shells 80g 231 7 49 0
Low Fat Mozarella & Rocket Pasta Sauce half jar (150g) 60 3 10 1
Low Fat Cheddar Cheese 20g 53 6 0 3
Meal Total 564 63 59 6

Meal Three

Turkey Sandwich With Lettuce & Light Mayo

Food Name Amount Calories Protein Carbs Fat
Wholemeal Bread 2 slices 96 6 16 2
Turkey Breast Steaks 125g 195 45 0 3
Lettuce 40g 6 0 1 0
Light Mayo 1 TBSP 36 0 2 3
Meal Total 333 51 19 8

Meal Four

Chocolate Protein Dessert

Food Name Amount Calories Protein Carbs Fat
Casein Protein Powder Chocolate 2 scoops (40g) 222 46 6 4
Quark 250g 173 30 10 0
Splenda 5g 20 0 5 0
Meal Total 415 76 21 4

Daily Total: 1514 256g 49g 38g

This intermittent fasting workout day meal plan puts us within a gram or 2 and a few calories of our target which is close enough!

I hope this has helped you get a feel for the kinds of awesome foods you can eat on a diet (kiddies cereal and bagels anyone?) while still losing fat!


Bottom Line

The key to making your IF diet a success is to hit these targets everyday consistently. To make tracking your diet easy make sure you take a look at my free online diet plans page which makes this simple.

You might struggle to adjust to this way of eating at first and some struggle with their appetite but try your hardest to stick with it; it’ll become easier as you keep at it




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