Intermittent fasting meal plan timed to your eating window
With intermittent fasting the hard part isn't skipping breakfast, it's what you eat once the window opens. This prompt has your todo.is agent plan meals that fit your schedule, such as 16:8 from noon to 8 pm, break the fast gently, keep you full until the window closes and still hit your protein.
The prompt
- Make me a 7-day intermittent fasting meal plan. I follow [FASTING METHOD] and my eating window is [EATING WINDOW]. I want [MEALS IN WINDOW] in that window, about [CALORIES] a day, with enough protein to stay full. I avoid [FOODS TO AVOID]. Start each day with a meal that breaks the fast gently, and make the last meal filling (protein, fiber, healthy fat). List what I can drink during the fast. Show the time of each meal, calories and protein. Give me an Excel file with the plan and a grocery list, and send me a WhatsApp reminder when my window opens and 30 minutes before it closes, every day.
What to change
- [FASTING METHOD]: E.g. "16:8", "14:10" (gentler start), or "5:2" (two low-calorie days a week).
- [EATING WINDOW]: E.g. "12:00 to 20:00". Pick hours that fit your work and family meals.
- [MEALS IN WINDOW]: E.g. "2 meals and 1 snack".
- [CALORIES]: E.g. "1,800 kcal", or "no target".
- [FOODS TO AVOID]: Allergies or dislikes, or "nothing".
Example result
- 16:8 plan: eating window 12:00 to 20:00
- 2 meals + 1 snack · about 1,800 kcal · 115 to 125 g protein · values are estimates
- During the fast (20:00 to 12:00)
- • Water, sparkling water, black coffee, plain tea and herbal tea
- • No sugar, milk or juice if you want a "clean" fast; a splash of milk is a common compromise
- Monday
- • 12:00 Break the fast (650 kcal, 42 g protein): Greek yogurt bowl with berries, oats and almonds, plus 2 boiled eggs
- • 15:30 Snack (250 kcal, 15 g): Apple with 2 tbsp peanut butter and a glass of milk
- • 19:00 Last meal (900 kcal, 60 g): Roast chicken thighs, quinoa, roasted broccoli and chickpeas, tahini dressing
- Tuesday
- • 12:00: Smoked salmon and avocado on rye with a side salad
- • 15:30: Hummus with carrots and a handful of walnuts
- • 19:00: Beef and vegetable stir-fry with brown rice
- Wednesday
- • 12:00: Veggie omelette with feta, whole grain toast
- • 15:30: Cottage cheese with pineapple
- • 19:00: Lentil and sweet potato curry with spinach and yogurt
- Thursday to Sunday
- • Chicken burrito bowl, tuna nicoise salad, baked salmon with potatoes, turkey chili, and a Saturday brunch-style first meal
- Why the meals look like this
- • First meal: protein and fiber, not a big sugary meal, so you don't crash mid-afternoon
- • Last meal: the largest one, with protein, fiber and fat to carry you through the fast
- • Snack: bridges the gap if your window is 8 hours
- Daily reminders (WhatsApp)
- • 12:00 "Window open. Today's first meal: yogurt bowl and eggs"
- • 19:30 "30 minutes left. Finish dinner by 20:00"
- If you're new to fasting
- • Start with 12:12 or 14:10 for a week, then move to 16:8
- • Hunger at your usual breakfast time often settles after a week or two
How to do it with todo.is
- Choose your method and eating window, then fill in the meals, calories and foods to avoid.
- Paste the to-do on the Today screen in todo.is, or send it to your agent on WhatsApp.
- You get an Excel plan with meal times and groceries, and daily reminders when your window opens and is about to close.
- Change the window any time ("move it to 10:00 to 18:00") and the plan and reminders update. Ask to stop reminders whenever you like.
Tips for a better result
- Pick a window that matches your life. If your family eats dinner at 19:00, a 12:00 to 20:00 window is easier than 8:00 to 16:00.
- Put most of your protein in the window's two main meals so you don't get too hungry overnight.
- Reminders use a few AI credits per run. Ask for one daily message with both times if you want fewer.
- Fasting isn't for everyone. Skip it, or ask your doctor first, if you're pregnant, have diabetes or a history of eating disorders.
intermittent fasting meal plan: FAQ
- What is the 16:8 intermittent fasting method? You eat within an 8-hour window each day and fast for the other 16 hours, for example eating from 12:00 to 20:00. Most of the fast happens while you sleep.
- Can I drink coffee while fasting? Black coffee, plain tea and water are generally fine during a fast. Sugar, milk and creamers add calories, so many people keep them for the eating window.
- Is intermittent fasting safe? It is safe for many healthy adults, but not for everyone. People who are pregnant, breastfeeding, diabetic, on medication or with a history of eating disorders should talk to a doctor first.
- Can todo.is remind me when my eating window opens? Yes. Your agent can send a scheduled message on WhatsApp, Telegram, Slack, Discord or email every day at the times you choose.
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