Intermittent Fasting Winter Meal Plan

Intermittent fasting has become immensely popular in recent times. I’ve been following intermittent fasting for a while and I cannot stress enough on the benefits. I thought of sharing my meal plan with you all so that all of you can accrue the benefits. This meal plan is suitable for anyone looking to lose weight.

What do I eat in a day ?

  • My eating window is 14 : 10
  • My diet includes about 1500-1600 calories
  • This diet plan also includes about 70-75 grams of protein

How do I open my fast ?

  • I open my fast at 1000 hours with one serving of any seasonal fruits
  • This contains roughly around 85 calories


  • I take my breakfast at 1030 hours
  • Today it consisted of multigrain chilla with low fat paneer stuffing
  • This breakfast has about 290 calories and 19 grams protein
  • Multigrain chilla
  • This multigrain chilla is made of besan, oats and ragi
  • Apart from this, it also has spinach and bathua
  • The stuffing is made of one tomato and 30 grams low fat paneer


  • My workout starts at 1230 hours
  • Today it consisted of cardio and strength training
  • I burned about 350 calories

Post workout drink

  • My post workout drink was protein shake
  • This protein shake had 15 grams of protein


  • My lunch is at 1415 hours
  • Lunch was a quinoa chana budha bowl
  • It consisted of quinoa cooked in boiled chana stock
  • Apart from this, it contained 1.5 cups seasonal veggies
  • My lunch has 320 calories and 18 grams protein

Post lunch drink

  • 40-45 minutes post lunch I consume my post lunch drink
  • It generally is a herbal tea
  • Today the herbal tea was made of hibiscus, moringa, turmeric and black pepper

Evening tea

  • At 1645 hours, I have my one desi Indian tea
  • This tea contains about 165 calories
  • I also take one panjiri with my tea
  • This panjiri has no ghee, no grain and no refined sugar


  • I eat my dinner early to sustain the intermittent fasting
  • I usually consume my dinner at 1845 hours
  • Dinner was boiled egg veggies
  • It contained the following
  • 1 whole egg and 1 egg white
  • 1 cup seasonal veggies
  • One roti with ghee
  • Tanini and mustard sauce dip

Bed time drink

  • My bedtime drink is at 1915 hours
  • Today it was shatavari and ashwaganda milk
  • This contains about 130 calories and 6 grams protein
  • I usually have about 200 ml of the milk

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