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16:8 time-restricted meal plan

A seven-day 16:8 plan: all the food falls in an eight-hour window, so there is no breakfast and the day starts at lunch. It is the same 2000 kcal as the reference plan, simply eaten across three occasions instead of four.

This is a template, not a prescription. It is generated to hit a round calorie target from a fixed recipe bank; it cannot see your energy needs, allergies, budget or any medical condition. Check it against your own target and adapt it — or ask a registered dietitian for a plan built for you.

2 000 kcaldaily target
1 955 kcalweek average
≈ 131 g/dayprotein
3meals a day

Time-restrictedThree meals in an eight-hour windowEating window 12:00–20:00

Time-restricted eating suits some people and not others, and skipping breakfast is a preference, not a requirement. It is not advised in pregnancy, for anyone on glucose-lowering medication without medical advice, or with a history of disordered eating.

The week at a glance

Seven days at a 2 000 kcal target. The day total shows the real figure and its gap from the target — portions are scaled to approach 2 000 kcal, not forced onto it.
DayLunchDinnerSnackDay total
Day 1Turkey wrap with salad
779 kcal · 57 g protein		Chicken with cauliflower and carrot
875 kcal · 63 g protein		Kefir
210 kcal · 14 g protein		1 864 kcal
134 g protein · −136 vs target
Day 2Tuna salad
735 kcal · 63 g protein		White fish with rice
909 kcal · 63 g protein		Rye with cheese
312 kcal · 16 g protein		1 956 kcal
142 g protein · −44 vs target
Day 3Lentil and carrot soup
779 kcal · 39 g protein		Beef salad
840 kcal · 67 g protein		Tuna with cucumber
312 kcal · 35 g protein		1 931 kcal
141 g protein · −69 vs target
Day 4Beef stir-fry with rice
779 kcal · 54 g protein		Oven chicken with vegetables
909 kcal · 75 g protein		Almonds
312 kcal · 11 g protein		2 000 kcal
140 g protein · +0 vs target
Day 5Tofu bowl with rice and veg
779 kcal · 37 g protein		Oven salmon with broccoli
909 kcal · 65 g protein		Edamame
312 kcal · 28 g protein		2 000 kcal
130 g protein · +0 vs target
Day 6Chickpea bowl with quinoa
779 kcal · 31 g protein		Beef steak with potatoes
909 kcal · 60 g protein		Oat bar
312 kcal · 9 g protein		2 000 kcal
100 g protein · +0 vs target
Day 7Chicken with wholegrain pasta
779 kcal · 55 g protein		Skillet cod with vegetables
840 kcal · 67 g protein		Berry smoothie
312 kcal · 10 g protein		1 931 kcal
132 g protein · −69 vs target

Across the week this plan averages 1 955 kcal and 131 g of protein a day against its 2 000 kcal target. The day-to-day variation you can see in the table is normal and, for most goals, harmless: what matters is the average over a week, not whether any single day landed on the number.

Every recipe, written out

Each recipe appears once below with the portion this plan uses. A recipe that recurs during the week uses the same portion each time, so these are the amounts to cook.

Lunch

🌯 Turkey wrap with salad

779 kcal · 57 g protein · 66 g carbs · 27 g fat · pan · 16 min

You need: turkey, 210 g; wholegrain wrap, 105 g; lettuce, 60 g; tomato, 90 g; Greek yogurt, 60 g; olive oil, 9 g.

  1. 1. Fry turkey strips in oil 5–6 min until brown.
  2. 2. Warm the wrap on a dry pan 20 s per side.
  3. 3. Spread yogurt, then lettuce, tomato, meat.
  4. 4. Roll tight, cut in half. Eat warm.

Tip: Do not overfill or it splits.

🥗 Tuna salad

735 kcal · 63 g protein · 32 g carbs · 39 g fat · no-cook · 8 min

You need: tuna, 210 g; lettuce, 140 g; cucumber, 140 g; tomato, 140 g; olive oil, 18 g; lemon, 18 g.

  1. 1. Drain the tuna well.
  2. 2. Tear lettuce, slice cucumber and tomato.
  3. 3. Toss in a bowl. Oil and lemon on top.
  4. 4. Eat now so the leaves do not wilt.

Tip: If tuna is in oil, pour half the oil off.

🍲 Lentil and carrot soup

779 kcal · 39 g protein · 101 g carbs · 13 g fat · pot · 35 min

You need: lentils, 146 g; carrot, 195 g; onion, 97 g; garlic, 8 g; olive oil, 13 g; water, 1136 g.

  1. 1. Chop onion, carrot, garlic.
  2. 2. Pot on medium, oil. Fry 4 min.
  3. 3. Add lentils and water. Simmer 20 min until the lentils are soft.
  4. 4. Salt. Blend half if you want it thicker. Serve hot.

Tip: A squeeze of lemon at the end wakes the soup up.

🥩 Beef stir-fry with rice

779 kcal · 54 g protein · 64 g carbs · 27 g fat · pan · 20 min

You need: beef, 202 g; rice, 94 g; bell pepper, 134 g; onion, 67 g; soy sauce, 16 g; olive oil, 11 g.

  1. 1. Boil rice 12 min, drain.
  2. 2. Slice beef thin, pat dry.
  3. 3. Pan very hot, oil. Meat 90 s, set aside.
  4. 4. Veg 3 min. Meat back, soy 30 s. Plate with rice.

Tip: A hot pan matters more than a long fry.

🥡 Tofu bowl with rice and veg

779 kcal · 37 g protein · 87 g carbs · 25 g fat · pan · 20 min

You need: tofu, 249 g; rice, 109 g; broccoli, 187 g; carrot, 125 g; olive oil, 16 g; soy sauce, 16 g.

  1. 1. Boil rice 12 min. Broccoli and carrot 4 min.
  2. 2. Press tofu dry, cube it.
  3. 3. Medium-high pan, oil. Tofu 6–7 min, turn until all sides are brown.
  4. 4. Soy 20 s. Bowl: rice, veg, tofu.

Tip: The drier the tofu, the crisper it gets.

🫘 Chickpea bowl with quinoa

779 kcal · 31 g protein · 98 g carbs · 24 g fat · pan · 18 min

You need: chickpeas, 244 g; quinoa, 92 g; tomato, 122 g; cucumber, 122 g; olive oil, 15 g; lemon, 15 g.

  1. 1. Rinse quinoa. Simmer 12 min, drain.
  2. 2. Drain chickpeas, pat dry.
  3. 3. Medium pan, oil. Chickpeas 6 min until the skins blister.
  4. 4. Bowl quinoa, chickpeas, tomato, cucumber. Oil and lemon.

Tip: A pinch of cinnamon on the chickpeas is good.

🍝 Chicken with wholegrain pasta

779 kcal · 55 g protein · 82 g carbs · 21 g fat · pot · 22 min

You need: chicken breast, 198 g; wholegrain pasta, 106 g; tomato sauce, 158 g; garlic, 7 g; olive oil, 11 g; herbs, 5 g.

  1. 1. Boil pasta in salted water 1 min less than the pack. Drain, keep 2 tbsp water.
  2. 2. Fry chicken in oil 6 min until gold and white inside.
  3. 3. Garlic 20 s, tomato sauce 2 min.
  4. 4. Pasta and pasta water in. Toss 1 min. Herbs.

Tip: Pasta water makes the sauce glossy.

Dinner

🥦 Chicken with cauliflower and carrot

875 kcal · 63 g protein · 70 g carbs · 28 g fat · pan · 22 min

You need: chicken breast, 298 g; carrot, 210 g; potato, 263 g; olive oil, 18 g; garlic, 9 g; salt and pepper, 5 g.

  1. 1. Boil potato 10 min. Carrot in the same water 5 min.
  2. 2. Fry chicken 6 min until gold.
  3. 3. Garlic 20 s. Veg into the pan 2 min.
  4. 4. Salt. Plate.

Tip: This one skips the big spinach hit.

🐟 White fish with rice

909 kcal · 63 g protein · 91 g carbs · 24 g fat · pan · 22 min

You need: cod, 297 g; rice, 140 g; lemon, 21 g; olive oil, 14 g; herbs, 7 g; salt and pepper, 5 g.

  1. 1. Boil rice 12 min.
  2. 2. Pat fish dry, salt. Medium pan, oil. 3+3 min.
  3. 3. Done when it comes apart in flakes.
  4. 4. Rice on the plate, fish, lemon, herbs.

Tip: Do not flip the fish before it releases from the pan.

🥗 Beef salad

840 kcal · 67 g protein · 28 g carbs · 49 g fat · pan · 16 min

You need: beef, 280 g; lettuce, 123 g; tomato, 140 g; cucumber, 123 g; olive oil, 18 g; lemon, 18 g.

  1. 1. Fry beef strips on a hot pan 3 min. Rest 3 min.
  2. 2. Lettuce, tomato, cucumber in a bowl.
  3. 3. Slice the meat on top.
  4. 4. Oil and lemon. Toss lightly.

Tip: The meat can stay pink in the middle.

🍗 Oven chicken with vegetables

909 kcal · 75 g protein · 56 g carbs · 31 g fat · oven · 32 min

You need: chicken breast, 282 g; potato, 282 g; carrot, 125 g; olive oil, 16 g; garlic, 9 g; herbs, 6 g.

  1. 1. Oven 200 °C. Chunk potato and carrot, oil, salt, on a tray.
  2. 2. Pat chicken dry, rub oil, garlic, herbs. Next to the veg.
  3. 3. Bake 20–22 min.
  4. 4. Done when chicken centre is 74 °C / juices clear and potato is soft.

Tip: Rest the chicken 3 min before slicing.

🐟 Oven salmon with broccoli

909 kcal · 65 g protein · 45 g carbs · 45 g fat · oven · 24 min

You need: salmon fillet, 276 g; broccoli, 292 g; olive oil, 16 g; lemon, 19 g; salt and pepper, 5 g.

  1. 1. Oven 200 °C. Broccoli with oil and salt on a tray.
  2. 2. Pat salmon dry, salt, lemon. Next to the broccoli.
  3. 3. Bake 14–16 min.
  4. 4. Done when the salmon flakes and the broccoli edges are brown.

Tip: Thick fillet +2 min, thin −2 min.

🥩 Beef steak with potatoes

909 kcal · 60 g protein · 63 g carbs · 37 g fat · pan · 28 min

You need: beef, 241 g; potato, 313 g; olive oil, 14 g; garlic, 7 g; salt and pepper, 5 g.

  1. 1. Boil potatoes 12 min, drain.
  2. 2. Meat to room temp, pat dry, salt.
  3. 3. Pan very hot, oil. Steak 3 min per side (medium). Do not move it before flipping.
  4. 4. Garlic 20 s. Rest meat 4 min. Potatoes on the side.

Tip: Slice against the grain or it is chewy.

🐟 Skillet cod with vegetables

840 kcal · 67 g protein · 42 g carbs · 32 g fat · pan · 20 min

You need: cod, 315 g; bell pepper, 175 g; onion, 88 g; olive oil, 18 g; lemon, 18 g.

  1. 1. Pat the cod dry, salt.
  2. 2. Medium pan, oil. Veg 4 min. Set aside.
  3. 3. Fish 3 min, flip 2–3 min. Done when it flakes.
  4. 4. Veg back, lemon on top.

Tip: Fish sticks if the pan is not hot enough.

Snack

🥛 Kefir

210 kcal · 14 g protein · 21 g carbs · 5 g fat · no-cook · 1 min

You need: kefir, 438 g.

  1. 1. Shake the bottle. Pour a glass. Drink cold.

Tip: A tart drink helps when you crave sweet.

🧀 Rye with cheese

312 kcal · 16 g protein · 30 g carbs · 14 g fat · no-cook · 3 min

You need: rye bread, 68 g; cheese, 41 g.

  1. 1. Slice the cheese.
  2. 2. Put on the bread. Eat.

Tip: Use young cheese, not aged, if on an MAOI.

🥒 Tuna with cucumber

312 kcal · 35 g protein · 7 g carbs · 14 g fat · no-cook · 4 min

You need: tuna, 139 g; cucumber, 173 g; lemon, 10 g.

  1. 1. Drain the tuna.
  2. 2. Slice cucumber, bowl with tuna and lemon.
  3. 3. Toss, eat.

Tip: A good salty snack instead of sweet.

🥜 Almonds

312 kcal · 11 g protein · 11 g carbs · 28 g fat · no-cook · 1 min

You need: almonds, 47 g.

  1. 1. Count 20–22 almonds (about 30 g). Eat slowly.

Tip: Do not eat from the bag — the portion disappears.

🟢 Edamame

312 kcal · 28 g protein · 21 g carbs · 10 g fat · pot · 9 min

You need: edamame, 208 g; salt and pepper, 5 g.

  1. 1. Boil pods 5–6 min in salted water.
  2. 2. Drain. Salt on top.
  3. 3. Squeeze beans out with your teeth. Do not eat the pod.

Tip: Frozen straight into water, do not thaw.

🍫 Oat bar

312 kcal · 9 g protein · 42 g carbs · 12 g fat · no-cook · 1 min

You need: oat bar, 74 g.

  1. 1. Open and eat. Have water with it.

Tip: Check sugar — pick under 10 g per bar.

🥤 Berry smoothie

312 kcal · 10 g protein · 52 g carbs · 7 g fat · blend · 4 min

You need: berries, 197 g; banana, 98 g; oat drink, 246 g.

  1. 1. Everything in the blender.
  2. 2. Blend 30 s. Drink now.

Tip: If too thick, a splash more oat drink.

Shopping list for the week

Every ingredient across all seven days, added up. Quantities are in grams to match the recipes; round up to the nearest pack when you shop.

Produce

IngredientTotal for the week
Potato858 g
Carrot655 g
Cucumber558 g
Tomato492 g
Broccoli479 g
Lettuce323 g
Bell pepper309 g
Onion252 g
Berries197 g
Lemon119 g
Banana98 g
Garlic40 g
Herbs18 g

Meat and fish

IngredientTotal for the week
Chicken breast778 g
Beef723 g
Cod612 g
Tuna349 g
Salmon fillet276 g
Turkey210 g

Dairy and eggs

IngredientTotal for the week
Kefir438 g
Greek yogurt60 g
Cheese41 g

Plant proteins

IngredientTotal for the week
Tofu249 g
Chickpeas244 g
Edamame208 g
Lentils146 g
Almonds47 g

Grains and bread

IngredientTotal for the week
Rice343 g
Wholegrain pasta106 g
Wholegrain wrap105 g
Quinoa92 g
Oat bar74 g
Rye bread68 g

Pantry

IngredientTotal for the week
Oat drink246 g
Olive oil207 g
Tomato sauce158 g
Soy sauce32 g
Salt and pepper25 g

Source: Recipes, portions and macros: TempoLife recipe bank (lib/recipe_bank.php), the same tested data the in-app meal planner uses · checked 2026-09-02

Frequently asked questions

How many calories is the 16:8 time-restricted meal plan?

It targets 2 000 kcal a day and works out to about 1 955 kcal on average across the week, with 131 g of protein. Each day's real total is in the table above — portions are scaled to approach the target, not forced to hit it exactly.

Do I have to follow it in order?

No. The days are interchangeable and any meal can be swapped for another recipe in the same slot. The plan is a template; the order is just a way to spread variety across the week.

Is the shopping list for the whole week?

Yes. The list at the bottom adds up every ingredient across all seven days, so it is a single shop for the week. Quantities are in grams to match the recipes.

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2000-calorie plan

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