Intermittent Fasting Meal Planner
This free intermittent fasting meal planner builds a daily eating-window schedule with meal-level calorie and macro targets. Choose a 14:10, 16:8, 18:6, 20:4, or custom fasting window, set your daily calories, protein, fat, and carbs, and get a practical meal schedule you can follow. Everything runs in your browser — nothing is uploaded.
How the Planner Works
Intermittent fasting changes meal timing, not the fundamentals: total calories, protein, food quality, and adherence still determine results. The planner splits your daily targets across the meals that fit inside your eating window, adds training-timing notes, and warns when the plan looks too low in calories or when meals are crowded too close together.
Choosing a Fasting Window
- 14:10 — a gentle starting point that fits most work schedules.
- 16:8 — the most common pattern; usually two to three meals in an 8-hour window.
- 18:6 and 20:4 — shorter windows that need more deliberate meal planning to keep protein adequate.
- Custom — set exact start and end times to match shift work or family meal times.
Training While Fasting
Many people train well while intermittent fasting, but training quality matters. When possible, place a meal before or after your session, and loosen the window if performance drops. The planner does not generate specific recipes — it schedules windows and macro targets.
The plan is for reference only and is not medical advice. Health status, medications, sleep, and eating history differ by person; consult a professional who knows your history before starting or tightening a fasting routine.