MEAL PLANS
7-Day 1,800 kcal High-Protein Performance Intermittent Fasting Plan
Medically Reviewed & Fact-Checked by FastingTracker Medical Board • Written by
Aly Owen •
Updated: Sep 21, 2026
✨ Key Takeaways
- Learn the best practices of intermittent fasting for optimal health.
- Understand how to track your fasting windows effectively.
- Discover the science-backed metabolic benefits of fasting.
In This Article
A performance-oriented 7-day 1,800 kcal meal plan designed for athletes and active individuals following a 16:8 fasting protocol.
⏱ Prep: 0 min🍳 Cook: 0 min
Ingredients
- Full rotating meal plan with 140g+ protein daily
- 3 main meals + 2 metabolic snacks per day
- Pre-workout meal within eating window
Instructions
- 16:8 fasting protocol
- Training within the eating window for optimal anabolic response
- Post-workout protein shake within 30 minutes of exercise
- Creatine monohydrate 5g daily with meals
🔬 Nutritionist Note: At 1,800 kcal with 140g protein, this plan supports muscle hypertrophy while maintaining the metabolic benefits of fasting. Pair with resistance training 4-5x per week.
📚 Scientific Studies & Medical References (5 Sources) ▼
FastingTracker adheres to strict editorial standards, citing peer-reviewed clinical trials and authoritative medical institutions.
- New England Journal of Medicine (2019): de Cabo R, Mattson MP. Effects of Intermittent Fasting on Health, Aging, and Disease. N Engl J Med. 381(26):2541-2551. PubMed 31881139 • DOI
- Cell Metabolism (2014): Levine ME, Suarez JA, Brandhorst S, et al. Low Protein Intake and Periodic Fasting Promote Longevity and Autophagy. Cell Metab. 19(3):407-417. PubMed 24606898 • DOI
- Obesity (Silver Spring, 2018): Anton SD, Moehl K, Donahoo WT, et al. Flipping the Metabolic Switch: Understanding and Applying Health Benefits of Fasting. Obesity. 26(2):254-268. PubMed 29086496 • DOI
- Annual Review of Nutrition (2017): Patterson RE, Sears DD. Metabolic Effects of Intermittent Fasting. Annu Rev Nutr. 37:371-393. PubMed 28715993 • DOI
- Autophagy (2010): Alirezaei M, Kemball CC, Flynn CT, et al. Short-term fasting induces profound neuronal and systemic autophagy. Autophagy. 6(6):702-710. PubMed 20534972 • DOI
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