Intermittent Fasting Rest Day Meal Plan For Fat Loss

Get an intermittent fasting rest day meal plan for fat loss here and see how you should be eating after your fast ends!

Intermittent fasting is designed to get the dieter to eat all of their meals within an 8 hour period but many people struggle to know what to eat.

This sample meal plan covers IF rest day meals when your goal is fat loss and it helps illustrate the types of foods you need to be eating on days you don’t workout.

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 For Blitzing Bodyfat guide.

Intermittent Fasting Rest Day Meal Plan

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

Calories: 1530
Protein: 255g
Carbs: 50g
Fat: 34g

So how does the dieter get from these numbers to actually eating the foods that’ll help them meet this target?

Depending on how many meals you’ll eat during the 8 hour window you could just divide it by the number of meals.

Using the targets above, if you were going to eat three meals you’d just divide the calories, protein, carbs and fat by 3 which would give you:

Per Meal (4 meals)
Calories: 383
Protein: 64g
Carbs: 13g
Fat: 9g

You don’t have to do this but it may help you out so feel free to use it or lose it as you see fit.

Sample Intermittent Fasting Rest Day Meal Plan

Meal One – After 16 Hour Fast

Italian Meatballs Stuffed With Feta Cheese

Food Name	Amount	Calories	Protein	Carbs	Fat
Extra Lean Steak Mince	350g	438	73	0	16
Reduced Fat Feta Cheese	20g	36	4	0	2
Onion	half	30	0	7	1
Tomato Passata	0g	25	1	5	0
Meal Total		529	78	12	19

Meal Two

Chicken Stuffed with Cheese Wrapped in Prosciutto with Green Beans

Food Name	Amount	Calories	Protein	Carbs	Fat
Chicken Breast	250g	200	43	0	1
Prosciutto Ham	2 slices	36	5	0	2
Quark	30g	35	6	2	0
Green Beans	100g	59	2	8	3
Meal Total		330	56	10	6

Meal Three

Omlette with Peppers and Cheese

Food Name	Amount	Calories	Protein	Carbs	Fat
Egg Whites	5	85	30	3	0
Whole Egg	1	63	6	0	4
Reduced Fat Cheese	30g	80	9	0	5
Red Pepper	half	12	1	3	0
Meal Total		240	46	6	9

Meal Four

Chocolate Protein Dessert

Food Name	Amount	Calories	Protein	Carbs	Fat
Casein Protein Shake 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

The intermittent fasting rest day meal plan above puts the dieter with 5 grams of their daily targets and the calorie intake is close enough.

Don’t be obsessed with trying to micromanage your food intake in order to hit the numbers 100%. As long as you’re within 5 grams of 50 calories you have achieved your goal for the day.

Also, I recommend always ending the day with a slow digesting source of protein such as casein powder or quark/cottage cheese. As it’s your last meal it’ll keep a steady supply of protein to your muscles for 8-10 hours and limit and ensure you don’t lose muscle.

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

Return from Intermittent Fasting Rest Day Meal Plan to Intermittent Fasting