Intermittent fasting (IF) has gained popularity as a way of eating for many people, but is it suitable for kids? In this article, we’ll explore the 16:8 intermittent fasting method, discuss its potential benefits and considerations, and provide a simple 7-day meal plan. As always, it’s important to consult with a doctor or a dietitian before starting any new eating plan, especially for children.
What is the 16:8 Intermittent Fasting Method?
The 16:8 method is one of the most popular forms of intermittent fasting. It involves fasting for 16 hours and then eating within an 8-hour window each day. For example, if you finish dinner by 8 PM, you would not eat again until 12 PM the next day. This means you skip breakfast and have your first meal around lunchtime.
Why Choose the 16:8 Method?
- Simplicity: The 16:8 method is straightforward and easy to follow. You don’t need to count calories or measure food; you just focus on when you eat.
- Flexibility: You can adjust the eating window to fit your schedule. For example, if you prefer eating earlier in the day, you might choose to eat between 9 AM and 5 PM.
- Potential Health Benefits: Some studies suggest that intermittent fasting may help with weight management, improve insulin sensitivity, and support heart health. However, more research is needed, especially for children.
Is the 16:8 Method Safe ?
While the 16:8 method may offer benefits for some adults.
A 7-Day 16:8 Intermittent Fasting Meal Plan
Below is a simple 7-day meal plan that follows the 16:8 method with an eating window from 12 PM to 8 PM. Adjust the portions and foods based on your child’s age, activity level, and preferences.
Day 1
- 12 PM – Lunch:
- Grilled chicken salad with mixed greens, cherry tomatoes, cucumbers, and a lemon-olive oil dressing.
- Whole grain roll on the side.
- An apple for dessert.
- 3 PM – Snack:
- Greek yogurt with a handful of mixed berries.
- 6 PM – Dinner:
- Baked salmon with a honey-dill glaze.
- Quinoa with steamed broccoli and carrots.
- Mixed green salad with balsamic vinaigrette.
- 8 PM – Snack (if needed):
- A small bowl of sliced melon.


Day 2
- 12 PM – Lunch:
- Turkey and cheese sandwich on whole wheat bread with lettuce and tomato.
- Side of carrot sticks and cucumber slices.
- A banana for dessert.
- 3 PM – Snack:
- A small handful of almonds.
- 6 PM – Dinner:
- Spaghetti with marinara sauce and lean ground beef.
- Side of steamed green beans.
- Mixed green salad with Italian dressing.
- 8 PM – Snack (if needed):
- A small apple.
Day 3
- 12 PM – Lunch:
- Tuna salad with mixed greens, cucumber, and avocado.
- Whole grain crackers on the side.
- A pear for dessert.
- 3 PM – Snack:
- Celery sticks with hummus.
- 6 PM – Dinner:
- Grilled chicken breast with a lemon-pepper seasoning.
- Brown rice with peas and carrots.
- Side of roasted Brussels sprouts.
- 8 PM – Snack (if needed):
- A small handful of walnuts.
Day 4
- 12 PM – Lunch:
- Veggie burger on a whole wheat bun with lettuce, tomato, and avocado.
- Side of sweet potato fries.
- A kiwi for dessert.
- 3 PM – Snack:
- A small banana with a tablespoon of almond butter.
- 6 PM – Dinner:
- Baked chicken thighs with rosemary and lemon.
- Quinoa with roasted vegetables.
- Mixed green salad with lemon vinaigrette.
- 8 PM – Snack (if needed):
- A small orange.
Day 5
- 12 PM – Lunch:
- Chicken Caesar salad with romaine lettuce, croutons, and Parmesan cheese.
- Whole grain roll on the side.
- A plum for dessert.
- 3 PM – Snack:
- A small handful of cashews.
- 6 PM – Dinner:
- Beef stir-fry with broccoli, bell peppers, and snap peas.
- Brown rice.
- Side of edamame.
- 8 PM – Snack (if needed):
- A small bowl of grapes.
Day 6
- 12 PM – Lunch:
- Lentil soup with a side of whole grain bread.
- Mixed green salad with lemon vinaigrette.
- An apple for dessert.
- 3 PM – Snack:
- A small handful of pumpkin seeds.
- 6 PM – Dinner:
- Baked cod with a lemon-dill sauce.
- Quinoa pilaf with mixed vegetables.
- Side of steamed asparagus.
- 8 PM – Snack (if needed):
- A small pear.
Day 7
- 12 PM – Lunch:
- Grilled vegetable and hummus wrap with spinach and feta cheese.
- Side of cherry tomatoes and cucumber slices.
- A banana for dessert.
- 3 PM – Snack:
- Greek yogurt with a handful of berries.
- 6 PM – Dinner:
- Chicken fajitas with bell peppers, onions, and whole wheat tortillas.
- Side of black beans and rice.
- Mixed green salad with lime vinaigrette.
- 8 PM – Snack (if needed):
- A small handful of pistachios.
Tips for Success
- Stay Hydrated: Drink plenty of water throughout the day, especially during the fasting period.
- Listen to Your Body: If your child feels weak, dizzy, or overly hungry, it’s important to eat something.
- Choose Nutrient-Dense Foods: Focus on foods that are rich in nutrients, like fruits, vegetables, lean proteins, and whole grains.
- Be Consistent: Try to stick to the eating and fasting schedule as much as possible.
- Consult a Professional: Always talk to a doctor or dietitian before starting any new eating plan.
Conclusion
The 16:8 intermittent fasting method can be a simple and effective way to improve health and well-being, but it’s important to approach it with caution. For children, it’s crucial to ensure that their nutritional needs are met. With the right guidance and a balanced meal plan, you can try this method and see if it works for your family. Remember, every child is different, so listen to your child’s body and make the best choices for their health.