What Does One Week Of Intermittent Fasting Look Like? 2400 Calories A Day

What does one week of intermittent fasting look like? In this article, I’ll share with you exactly how I incorporate it into my everyday life. It’s been a game-changer, to say the least.

People talk about the weight loss and fat-burning benefits of intermittent fasting, but you don’t often hear one of the best things about it. In my experience, intermittent fasting has allowed me to eat my favorite foods again. Why? Because you get to eat way more food in a shorter period of time. The way I see it, it’s almost the opposite of dieting.

Of course, the fat-burning benefits are amazing. In conjunction with a simple yet powerful workout plan, I lost 15 pounds and dropped 3% body fat in just a few short months. At this point, I’m eating at a calorie surplus because I’m trying to gain weight in the form of muscle.

So, let’s get to all the details of what intermittent fasting for a week looks like.

Quick Breakdown Of My Intermittent Fasting Plan

I’m currently eating 2400 calories a day. Of those 2400 calories, I make sure to consume 112 grams of protein. Technically I’m following the 16/8 intermittent fasting method, which appears to be one of the most popular ways to follow this plan.

However, I’m not nearly as strict as some others may be with this. I don’t eat after I wake up for at least 4 – 6 hours, but usually, I go longer than that, because I’m just not hungry until about 5 or 6 pm. Also, I like to eat my final meal in bed before I pass out while watching old 80s sitcoms on YouTube. Yes, I know I’m weird.


I used to have 5 to 6 small meals every day, and it was annoying constantly having to think about what I would be preparing to eat every few hours.

Also, I always made myself a small meal shortly after waking, because, according to mainstream dieting, your first meal is the most important. I want to scream out to the world, “NOT TRUE!”

Also, I didn’t eat a few hours before bed because the mainstream world of nutrition tells you that’s a huge no no. I’d get really hungry around midnight and just force myself NOT to eat. But that created a problem. I would eat in my sleep, which got really bad.

I almost set my house on fire once, no joke. But I’ve overcome night eating syndrome thanks to intermittent fasting. I really believe it’s due to the fact that this lifestyle is not nearly as restrictive as traditional diets are.


I drink coffee that keeps hunger and cravings away after I wake up. But honestly, I’m never hungry in the mornings anyway. Not having to think about food allows me to spend my time doing constructive things and getting work done that needs to get finished. I no longer spend time thinking about preparing small meals. When it’s time to eat my first meal, I truly enjoy it.

I eat 3 meals a day, which I absolutely love about this plan.

  • My first meal is usually about 700 calories.
  • My second meal is around 1000.
  • My last meal is about 700 calories.

So, the big feast is always my second meal, which I guess you could call a late dinner. And, if I know I’m gonna want an even larger meal, I just cut out some of the calories from meal #1 and #3 and add them to my second meal. As long as those 3 meals add up to 2400 calories, it’s fine. But that’s the general breakdown.

So, let’s get to the actual daily eating with my intermittent fasting plan. All meals listed below are actual meals I’ve eaten, pulled directly from MyNetDiary (yes, I know Saturday is completely nuts).


So, Mondays, Wednesdays, and Fridays are very similar as far as my first meal goes. I try to keep them fairly consistent. That’s because I do bodyweight training on those 3 days of the week. There’s just something incredibly satisfying about drinking a really tasty protein shake after my workout. So there’s always whey protein involved in my first meal

  • MEAL #1 – 6 PM – 700 CALORIES

    – One glass of V-8 low sodium vegetable juice (gotta get my veggies in)

    – One scoop of whey protein in milk mixed with a lot of fruit (banana, mango, pineapple, berries, peaches, and more).

    – A small turkey sandwich and chips

  • MEAL #2 – 9:30 PM – 1000 CALORIES

    – 15 ounces of chicken breast cooked in the air fryer – melted cheese added on it

    – Cheesy mashed potatoes

    – Pita or french bread

    – Broccoli soup

    – Salad with light ranch dressing

    – Airheads and Lollipop (cause today I feel like an airhead)

  • MEAL #3 – 12:30 AM – 700 CALORIES

    – Personal 3-meat pizza

    – Pretzel twists

    – French toast sticks with maple syrup

    – Glass of milk


My Tuesdays are really laid back cause I don’t do my bodyweight training. I just do a quick 10 minutes of jump roping and that’s it. When I get to my first meal, there’s no protein shake involved. So, here’s how intermittent fasting on Tuesday looks.

  • MEAL #1 – 6 PM – 674 CALORIES

    – One bacon, ham, & cheese bagel sandwich with an over easy egg on it (soooo good)

    – 5 scrambled egg whites (for extra protein)

    – Potato chips

    – One glass of low sodium V-8 juice (for veggies in case I miss em’ later)

  • MEAL #2 – 9:30 PM – 1009 CALORIES

    – A couple of slices of pepperoni pizza- Chicken Alfredo pasta with melted mozzarella cheese on it

    – Salad with balsamic vinaigrette dressing

  • MEAL #3 – 12:30 AM – 709 CALORIES

    – Avocado toast- Trail mix

    – 3 spring rolls in the air fryer

    – 2 sugar cookies

    – A glass of milk


Wednesday is another training day when I work my legs. So the first meal is very simlar to Monday and Friday, with Whey protein being a part of it.

  • MEAL #1 – 6 PM – 661 CALORIES

    – Mixed salad with light ranch dressing- One scoop of whey protein mixed with milk and mixed fruit

    – Pretzels

    – A bowl of golden grahams cereal with milk

  • MEAL #2 – 9:30 PM – 1041 CALORIES

    – A Chipotle steak burrito with cheese, beans, guacamole, veggies, and salsa- Tortilla chips with salsa

    – A mixed fruit cup

  • MEAL #3 – 12:30 AM – 705 CALORIES

    – 2 Chicago style all beef hot dogs on buns (Hebrew National brand – 97% fat free)

    – French fries prepared in the air fryer
    – Homemade sugar cookies

    – A slice of birthday cake

    – Milk


Thursday may be my favorite day of the week as far as eating and working out goes. I do absolutely nothing except walk 10,000 steps, which I do every day anyway. Walking never actually feels like work, which may be why it’s my favorite cardio in the world. Aside from that, Thursday is a lazy day of resting and feasting.

  • MEAL #1 – 6 PM – 653 CALORIES

    – One footlong Subway turkey sandwich with cheese

    – Pretzels
    – A Diet Coke

  • MEAL #2 – 9:30 PM – 1041 CALORIES

    – Air fried breaded pork chops- 2 baked potatoes with sour cream, cheese, and guacamole

    – A cup of lean beef chili

    – Salad with light dressing

    – A pack of peanut butter toasted crackers

  • MEAL #3 – 12:30 AM – 700 CALORIES

    – 2 mini bagels toasted with avocado on them

    – Cape Cod sea salt potato chips

    – Mini pretzels

    – A slice of carrot cake

    – Dark chocolate pretzel thins (sooo good)

    – Milk


Friday is my last workout of the week before getting a nice two-day break for the weekend. I sometimes will have a drink with my roommate, and that might replace one of the meals listed here. Like, a small glass of whiskey might replace chips or something like that. But I didn’t list the alcohol here, cause shit’s about to get crazy on Saturday. I need to be respectable blogger.

  • MEAL #1 – 6 PM – 700 CALORIES

    – One glass of V-8 low sodium vegetable juice (gotta get my veggies in!)

    – One scoop of whey protein in milk mixed with a lot of fruit (banana, mango, pineapple, berries, peaches, and more)

    – A mini bagel with ham & cheese on it

    – Chex mix

  • MEAL #2 – 9:30 PM – 900 CALORIES

    – Chicken tacos in tortilla bowls with shredded cheese, sour cream, and guacamole on them

    Homemade tortilla chips in the air fryer (sooo good)
    – Starbucks banana bread

    – Fun sized Snickers bar

    – Milk

  • MEAL #3 – 12:30 AM – 753 CALORIES

    – 2 spring rolls in the air fryer

    – 3 chicken tenders in the air fryer

    – Protein chips

    – Cherry pie

    – Milk


Now, my guess is you’re either gonna judge me for my Saturday eating plan. Or, you’re gonna think to yourself, “holy crap that’s awesome! Why didn’t I think of that?!”

Yes, you CAN drink alcohol and still lose weight. You just have to be responsible about it.

Here’s the thing about Saturday. It’s my drinking night. I allow myself to get loose and don’t really think about meals this one day of the week.

I still wait until later in the day for my first meal, but you’ll notice some really weird nutrition on this day. It’s to make up for the fact that I’ll probably be drinking a lot later in the night. It’ll make more sense as you look at the schedule.

So, rather than screw up my eating plan by overeating if I happen to be drunk later at night (strong possibility), I just eat a lot less food earlier in the day.

In fact, I cut calorie take down substantially in my first two meals, while making sure those two meals have sufficient protein in them. Then it all evens out later in the night.

And MyNetDiary still gives me an A- rating on Saturdays, so I must be doing something right!

  • MEAL #1 – 6 PM – 540 CALORIES

    – One turkey & bacon sandwich on low calorie bread

    – Cape Cod potato chips

    – One yogurt

    – A scoop of unflavored whey protein (pretty gross)


  • MEAL #2 – 9 PM – 445 CALORIES

    – A bowl of Campbell’s Italian-style wedding soup- Ritz crackers

    – Peanuts (no idea why I’m randomly eating peanuts)


    – A couple of vodka & juice cocktails

    – A few or more shots of tequila

    – A few glasses of low calorie beer such as Blue Moon Sky or Goose Island So-Lo

    – 2 to 3 slices of pizza

    – Potato chips

    – Random snacking on whatever I feel like


Sunday sorta goes back to normal, but I do allow myself an extra 100 – 200 calories on Sundays. The workout plan I follow actually says it could be good to add some additional calories one day a week, so I often do that on Sundays.

Also, I’m sometimes craving some pretty greasy food, which I guess makes sense after a night of drinking. Sunday calorie break up is also sometimes different from other days of the week.

If I crave a bigger meal for my first meal, I do it. It all depends on how I’m feeling. Also, I sometimes add additional protein to make sure I’m getting it in for the day. Sunday is without question, the laziest day of the week for me.

So here’s a Sunday of mine:

  • MEAL #1 – 6 PM – 1,047 CALORIES

    – Burger King Whopper- Burger King fries

    – A scoop of unflavored whey protein

  • MEAL #2 – 9:30 PM – 900 CALORIES

    – Turkey polska kielbasa with spaghetti and Alfredo sauce

    – Tempura shrimp in the air fryer

    – A bowl of rice (not sure why I’m having rice and pasta in the same meal…it’s Sunday)


  • MEAL #3 – 12:30 AM – 699 CALORIES

    – Avocado toast

    – Cape Cod potato chips

    – Pretzel twists

    – A huge bowl of Fruity Pebbles and milk

    – Dark chocolate pretzel thins

    – Small glass of milk


That’s My Week Of Intermittent Fasting

This is what one week of intermittent fasting in my life looks like. It was certainly a fun article to write. I had to go back into MyNetDiary and look through various meals I’ve been eating.

As I look back on everything, I realize why I love intermittent fasting so much. These meals are actually fun to eat. And I make sure to stay nutritionally balanced at the same time.

Even though my plan is at 2,400 calories daily, you can easily make this work if you’re eating 1,800 calories. My suggestion would be to just cut out a few hundred calories from the first meal and last meal, so you can make your middle meal a huge feast. I never really need a full 700 calories in my 1st or 3rd meal, but I add them based on my requirements.

Plus, you don’t have to do it the way I’m doing it. I just prefer a smaller first and last meal, but you can do it however makes sense with your own lifestyle. As long as you’re getting your calories in, you should be good.

I hope this article was informative as far as understanding what intermittent fasting for a week could look like. This is just how I do it and I don’t believe there’s a right or wrong way, as long as you stay within your dedicated time frame. If you have any questions or comments, please leave them below and I’ll be happy to answer them. Thank you so much for reading.

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