← NUTRITIONSAMPLE MEAL PLAN
16:8 Time-Restricted Eating — Sample Day
All your food inside an 8-hour window — the gentlest form of intermittent fasting, and the easiest to keep.
- GOAL
- Fat Loss
- LENGTH
- 1 day
- CALORIES
- 1900 / day
- PROTEIN
- 150 g / day
Time-restricted eating means eating only within a set daily window — 16:8 is eating across 8 hours (say noon to 8pm) and fasting the other 16, most of which is sleep. It isn't magic: any benefit comes mostly from making it easier to eat less overall, not from the clock itself. It suits people who aren't hungry in the morning and would rather have fewer, larger meals. It does nothing special if you eat the same calories either way.
WHO IT'S FOR
- →People who skip breakfast naturally
- →Anyone who finds fewer, bigger meals easier to control
- →Those wanting structure without counting every calorie
Sample day — noon to 8pm windowRoughly 1,900 kcal · 150 g protein across three meals
- LunchChicken & Rice Power BowlBreak the fast around noon with protein and fibre, not sugar.
- SnackGreek Yogurt & Berry BowlMid-afternoon, ~4pm.
- DinnerSalmon, Sweet Potato & GreensLast meal by ~8pm, then the window closes.
NOTES
- →During the fast: water, black coffee and plain tea are fine and help. Anything with calories breaks it.
- →Don't treat the window as a licence to binge — the eating still has to add up to your target.
- →Keep protein high across the three meals so you're not under-eating it in a shorter window.
- →Not for everyone: skip fasting patterns if you're pregnant or nursing, have diabetes on medication, or have any history of disordered eating.