Intermittent Fasting
16:8 Intermittent Fasting
A balanced and satisfying sample menu for an eight-hour eating window.
35Meals
MediumDifficulty
General information. This sample programme is educational and is not medical advice.
Sample Flow
7-day meal breakdown
General meal suggestions for breakfast, snacks, lunch and dinner, day by day — samples you can adapt.
- Kahvaltı Yayla soup (yoghurt and rice soup) 1 kâse + Grilled chicken wings 1 porsiyon + Rice pilaf with vermicelli 1 kâse
- Ara Öğün Apple 1 adet
- Öğle Yemeği Kidney bean stew 1 kâse + Shepherd's salad 1 tabak + Bread 1 dilim
- İkindi Roasted chickpeas 1 avuç
- Akşam Yemeği Purslane stew 1 kâse + Yoghurt 1 kâse + Bread 1 dilim
- Kahvaltı Tomato soup 1 kâse + Karnıyarık (stuffed aubergine with minced meat) 1 porsiyon + Bread 1 dilim
- Ara Öğün Peach 1 adet
- Öğle Yemeği Borlotti bean pilaki 1 kâse + Lettuce salad 1 tabak + Bread 1 dilim
- İkindi Roasted chestnuts 1 avuç
- Akşam Yemeği Grilled sea bream 1 porsiyon + Gavurdağı salad 1 tabak + Bread 1 dilim
- Kahvaltı Vermicelli soup 1 kâse + Baked turkey thigh 1 orta boy + Rice pilaf 1 kâse
- Ara Öğün Apricot 2 adet
- Öğle Yemeği İmam bayıldı (aubergine braised in olive oil) 1 porsiyon + Kashar cheese 2 dilim + Bread 1 dilim
- İkindi Dried figs 2 adet
- Akşam Yemeği Fish köfte 1 porsiyon + Lettuce salad 1 tabak + Bread 1 dilim
- Kahvaltı Okra stew 1 kâse + Grilled mackerel 1 porsiyon + Bread 1 dilim
- Ara Öğün Grapes 1 salkım
- Öğle Yemeği Courgette in olive oil 1 tabak + Yoghurt 1 kâse + Bread 1 dilim
- İkindi Dried apricots 1 avuç
- Akşam Yemeği Vegetable casserole 1 kâse + Beetroot salad 1 tabak + Bread 1 dilim
- Kahvaltı Vegetable soup 1 kâse + Eggs with kashar cheese 1 porsiyon + Bread 1 dilim
- Ara Öğün Tangerine 1 adet
- Öğle Yemeği Leeks in olive oil 1 tabak + Shepherd's salad 1 tabak + Bread 1 dilim
- İkindi Ayran 1 bardak
- Akşam Yemeği Grilled trout 1 porsiyon + Purslane salad 1 tabak + Bread 1 dilim
- Kahvaltı Mushroom soup 1 kâse + Mixed vegetable stew with meat 1 porsiyon + Bread 1 dilim
- Ara Öğün Pomegranate yarım adet
- Öğle Yemeği Courgette fritters 1 porsiyon + Lettuce salad 1 tabak + Bread 1 dilim
- İkindi Kefir 1 bardak
- Akşam Yemeği Okra stew with meat 1 kâse + Kashar cheese 1 dilim + Bread 1 dilim
- Kahvaltı Chickpea rice pilaf 1 kâse + Baked trout 1 porsiyon + Bread 1 dilim
- Ara Öğün Banana 1 adet
- Öğle Yemeği Artichoke stew 1 porsiyon + Yoghurt 1 kâse + Bread 1 dilim
- İkindi Strained yoghurt 1 kâse
- Akşam Yemeği Kashar cheese omelette 1 porsiyon + Lettuce salad 1 tabak + Bread 1 dilim