Looking to blend the benefits of intermittent fasting with the deliciousness of Indian cuisine? You’re in the right place! Intermittent fasting (IF) is all about when you eat, not necessarily what you eat—but pairing it with healthy, home-style Indian meals can make it even more effective and enjoyable.
Here’s a friendly, no-fuss 7-day intermittent fasting Indian meal plan that’s easy to follow and works great with the popular 16:8 method (16 hours of fasting, 8-hour eating window). You can shift the timings based on your lifestyle, but a common pattern is eating between 12:00 pm to 8:00 pm.
Table of Contents
Let’s dive into it!
Day 1
Break-Fast (12:00 pm)
- Moong dal chilla with green chutney
- A bowl of mixed fruit (papaya, apple, berries)
Snack (4:00 pm)
- Handful of roasted makhana
- Herbal tea or black coffee
Dinner (7:30 pm)
- Brown rice with rajma
- Cucumber salad with lemon
Day 2
Break-Fast (12:00 pm)
- Vegetable upma with peanuts
- Coconut water
Snack (4:00 pm)
- 1 banana with a spoon of peanut butter
- Green tea
Dinner (7:30 pm)
- Grilled paneer or tofu with stir-fried vegetables
- A small bowl of curd
Day 3
Break-Fast (12:00 pm)
- 2 boiled eggs or chickpea salad (chana chaat)
- 1 roti with ghee
Snack (4:00 pm)
- Handful of almonds or walnuts
- Lemon ginger water
Dinner (7:30 pm)
- Palak paneer with 1 roti
- Beetroot salad
Day 4
Break-Fast (12:00 pm)
- Poha with peanuts and veggies
- A glass of chaas (buttermilk)
Snack (4:00 pm)
- Mixed seeds (pumpkin, chia, flax)
- Herbal tea
Dinner (7:30 pm)
- Quinoa khichdi
- Steamed broccoli and carrots
Day 5
Break-Fast (12:00 pm)
- Sprouted moong salad with lemon and spices
- Sweet potato cutlets (air-fried)
Snack (4:00 pm)
- 1 fruit (like guava or orange)
- Green tea
Dinner (7:30 pm)
- Masoor dal with 1 multigrain roti
- A side of sautéed green beans
Day 6
Break-Fast (12:00 pm)
- Vegetable oats cheela with curd
- 2 dates or a few raisins (optional for energy)
Snack (4:00 pm)
- Roasted chana
- Black coffee (without sugar)
Dinner (7:30 pm)
- Cauliflower sabzi with 1 roti
- Fresh veggie salad
Day 7
Break-Fast (12:00 pm)
- Idli with sambar (light on oil)
- A few slices of pineapple
Snack (4:00 pm)
- Coconut slices or trail mix
- Tulsi tea
Dinner (7:30 pm)
- Grilled fish or tofu with sautéed greens
- Moong dal soup
Tips to Maximize Results
- Stay Hydrated During Fasting: Drink water, herbal teas, and black coffee/tea without sugar or milk.
- Avoid Deep-Fried Foods: Stick to steamed, sautéed, grilled, or air-fried dishes.
- Break the Fast Gently: Start with fruits or salads before diving into heavier foods.
- Listen to Your Body: IF isn’t about starving—if you feel weak or dizzy, tweak your meal portions or consult a doctor.
Final Thoughts
This 7-day Indian intermittent fasting plan is just a starting point. You can swap in your favorite regional dishes as long as they’re light, nutritious, and within your eating window. It’s all about balance—fueling your body while giving your digestive system the rest it deserves.
Ready to take the leap? Happy fasting and feasting the Indian way!
