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24 Hour Fall Intermittent Fasting Meal Plan! [Schedule, Meals and Exercise]

Today, I'm sharing a sneak peek into what a day of Intermittent Fasting done the right way looks like. In order to tap into fat burning and achieve a weight loss or wellness goal with Intermittent Fasting, there are three major areas we need to cover: your Intermittent Fasting schedule, your Intermittent Fasting meal plan and your Intermittent Fasting workouts. We'll be diving into each of these three categories with recipes following the Complete Intermittent Fasting Bundle protocols in today's 24 Hour Intermittent Fasting Meal Plan.

Scroll down for the deets!

Table of Contents:

intermittent fasting meal plan

Your Intermittent Fasting Schedule

Should you do a 12 hour fast? Maybe a 16 hour fast? What's the deal with OMAD? The Intermittent Fasting schedule you choose will entirely depend on where you're at in your weight loss and wellness journey and what your goals are.

You can determine your best Intermittent Fasting schedule based on your goals with my free quiz HERE.

Your Intermittent Fasting Meal Plan

Now that you've determined your Intermittent Fasting schedule, we need to talk food. What you eat when you break your fast will make or break your results with Intermittent Fasting. That's why the Complete Intermittent Fasting Bundle includes 100+ recipes, 8 weeks of meal planning and AEN Nutrient Timing guidelines tailored to Intermittent Fasting in order to help you achieve your weight loss and wellness goals.

You can get an example full day of meals using the AEN Nutrient Timing from the Complete Intermittent Fasting Bundle below.

intermittent fasting meal plan

Fasting ~ Keto Coffee or Keto Tea

You can also opt for black coffee or unsweetened tea. Checkout three of my favorite Fall Keto Coffee and Tea options with THIS blog post.

intermittent fasting meal plan

Break-Fast ~ Pumpkin Spice Protein Waffles

This is an amazing fall weekend treat. It contains the protein, fat and fiber required when you break your fast in order to help achieve a weight loss goal.

Looking for a plant-based, weekday friendly swap? Check out THIS ridiculously tasty Chocolate Covered Almond Smoothie recipe for a break-fast that's ready in minutes.

Pumpkin Spice Protein Waffles

Serves 2


  • 1 cup cottage cheese (preferably grass-fed)

  • 4 eggs

  • 1/4 cup coconut flour

  • 1/2 tsp. baking soda

  • 1 tsp. pumpkin spice

  • 1 tsp. vanilla extract

  • pinch of sea salt

  • coconut oil


  • 1 apple, diced into cubes

  • 1/2 tsp. cinnamon (or pumpkin spice)

  • 1-2 tsp. coconut oil

  • Optional homemade, zero-sugar whipped cream (checkout the Complete Intermittent Fasting Bundle for the recipe)

  • Optional drizzle of peanut butter or almond butter

  1. Plug in your waffle iron to heat it up.

  2. In a bowl, add all ingredients (except for the toppings) and whisk to combine.

  3. Pour the batter into your waffle iron (the amount will vary, depending on the size of your waffle iron) and cook according to your waffle iron's instructions.

  4. While the waffles cook, heat a pan to medium.

  5. Add the diced apples, cinnamon and coconut oil. Sauté for 5-7 minutes.

  6. Serve your waffles with the sautéed cinnamon apples and optional homemade, zero-sugar whipped cream or almond butter/peanut butter drizzle.

Note: You can switch up the flavor by adding 1/4 cup frozen blueberries to your apple sauté!

intermittent fasting meal plan

Lunch ~ Fat Burning Cauliflower Rice Burrito Bowl

This simple recipe featured from the Complete Intermittent Fasting Bundle can be whipped together in 15 minutes or less. You can also prep it in advance to bring with you to work and heat up when you're ready for lunch. You can find the recipe for the Fat Burning Cauliflower Rice Burrito Bowl with my blog post HERE.

intermittent fasting meal plan

Dinner ~ Low-Carb Zucchini Lasagna

You won't even miss the pasta with this recipe! Plus, this warming dinner is perfect for chilly, Fall nights. You can make a big batch of this lasagna and save leftovers for multiple days. Check out the recipe HERE.

Your Intermittent Fasting Workout

I always like to kick off my day with a fasted walk. This low intensity exercise helps to keep the body in a fat burning state while also warming up your muscles for strength training afterwards. Typically, you'll want to aim for 15-30 minutes of walking during your fast. If you can get in a longer walk, great!

To maximize for insulin sensitivity and make it easier to tap into fat burning, you can follow your morning fasted walk with a fasted strength training or toning workout. You can follow the strength training workouts included in the Complete Intermittent Fasting Bundle to focus on toning the upper body, core and lower body. If you don't have time to complete strength training during your fast, no problem. You can fit in your 20-30 minutes of strength training later in the day.

Make your Intermittent Fasting journey SIMPLE and DELICIOUS with the Complete Intermittent Fasting Bundle!

intermittent fasting meal plan

Gain access to 100+ Intermittent Fasting recipes, 8 weeks of meal planning, over 280 pages of science-backed information and MORE. Head over HERE to get started!

Your Nutritionist,


intermittent fasting meal plan

Autumn Elle Nutrition

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