7-day intermittent fasting (16:8) meal plan

Design a 7-day intermittent fasting (16:8) meal plan that supports lowering blood pressure, keeps my BMI stable, and works for a Singapore food environment.

DASH diet principles with your IF window.

• Fasting window: 8 pm – 12 pm

• Eating window: 12 pm – 8 pm

• Mostly local Singapore ingredients, minimal processed salt, high potassium/magnesium foods.

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7-Day Intermittent Fasting Blood Pressure–Friendly Meal Plan

Daily Goals:

• Sodium ≤ 2g/day

• Potassium ≥ 3,500 mg/day

• 3–4 servings veg, 2 servings fruit, healthy fats, moderate carbs

• No added sugar drinks, caffeine after 2 pm

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Day 1

12 pm (Lunch)

• Brown rice (¾ bowl)

• Steamed fish with ginger & spring onion (no soy sauce, use lime & herbs)

• Stir-fried kangkong with garlic (use olive oil, minimal salt)

• Fresh papaya slices (1 cup)

4 pm (Snack)

• Unsalted mixed nuts (almonds, cashews, walnuts, ~30g)

• 1 small banana

7 pm (Dinner)

• Wholegrain noodles soup with tofu, chye sim, mushrooms (low-sodium homemade broth)

• Side of steamed sweet potato (small)

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Day 2

12 pm

• Quinoa (½ bowl)

• Grilled chicken breast (herbs, lemon, no skin)

• Steamed broccoli + carrot + corn

• Watermelon (1 cup)

4 pm

• Low-fat plain yogurt with blueberries

• Handful pumpkin seeds

7 pm

• Baked salmon with olive oil drizzle

• Stir-fried spinach with garlic

• Baked potato wedges (no added salt, sprinkle rosemary)

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Day 3

12 pm

• Brown rice (½ bowl) + lentil curry

• Steamed okra + tomato salad with olive oil & lime

• Pineapple chunks (1 cup)

4 pm

• Avocado (½) mashed on wholemeal bread slice

• 1 kiwi

7 pm

• Wholegrain bee hoon with egg, cabbage, and bean sprouts

• Steamed pumpkin

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Day 4

12 pm

• Mixed grain rice (¾ bowl)

• Steamed seabass with ginger & coriander

• Stir-fried brinjal with olive oil & garlic

• Orange (medium)

4 pm

• Handful pistachios (unsalted)

• 1 small pear

7 pm

• Vegetable soup (carrot, celery, potato, spinach)

• Steamed tofu with sesame seeds

• Small baked sweet potato

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Day 5

12 pm

• Brown rice (½ bowl)

• Grilled mackerel with lemon

• Stir-fried long beans + mushroom

• Guava (1 cup)

4 pm

• Greek yogurt with sliced banana

• Sunflower seeds (1 tbsp)

7 pm

• Chickpea salad (tomato, cucumber, parsley, olive oil, lemon juice)

• Steamed corn on the cob

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Day 6

12 pm

• Wholemeal wrap with grilled chicken, lettuce, tomato, avocado

• Dragon fruit (1 cup)

4 pm

• Handful walnuts + 1 date

• Low-fat milk (200ml)

7 pm

• Brown rice porridge with spinach, tofu, shiitake mushrooms

• Steamed carrot + pumpkin mash

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Day 7

12 pm

• Mixed grain rice (¾ bowl)

• Grilled sardines with herbs

• Steamed chye sim + bok choy (light olive oil drizzle)

• Papaya (1 cup)

4 pm

• Small banana + peanut butter (no sugar, no salt, 1 tsp)

• Handful almonds

7 pm

• Vegetarian curry (low sodium) with potato, carrot, spinach

• Wholemeal chapati (1 piece)

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Extra Tips

• Hydration during fasting: plain water, unsweetened herbal tea, black coffee (if BP not caffeine-sensitive).

• Cooking method: steam, bake, stir-fry lightly with olive or canola oil.

• Seasoning: replace soy sauce/fish sauce with lime, vinegar, fresh herbs, or garlic.

• Exercise: brisk walk or light strength training in morning or before lunch.

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Alright — let’s make it hawker centre–friendly intermittent fasting blood pressure meal plan.
We’ll keep it 16:8 IF (12 pm – 8 pm eating window), DASH diet style, and low sodium while using real Singapore hawker options.

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7-Day Intermittent Fasting Blood Pressure–Friendly Hawker Plan

(Portion sizes: moderate, no added gravy unless low-sodium; request “less salt, less sauce” from stall)

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Day 1

12 pm (Lunch) –

• Yong Tau Foo (choose 6–8 items: tofu, leafy greens, mushrooms, tomato, seaweed; no fried items; soup base clear with less salt)

• 1 small bowl brown rice (optional)

• Fresh-cut papaya from fruit stall

4 pm (Snack) –

• Unsalted peanuts or almonds from supermarket

• 1 small banana

7 pm (Dinner) –

• Thunder Tea Rice (lei cha fan – request more vegetables, less rice, minimal soup salt)

• Side: plain steamed corn on cob from pasar malam or supermarket

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Day 2

12 pm –

• Fish Soup (clear, not milk; add bittergourd, tofu, napa cabbage; no fried fish)

• 1 small serving brown rice

• Watermelon from fruit stall

4 pm –

• Low-fat yogurt from 7-Eleven with blueberries (supermarket pack)

7 pm –

• Chapati with dhal curry (request “less salt” & avoid mutton curry)

• Side: cucumber raita (yogurt + cucumber salad)

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Day 3

12 pm –

• Sliced Fish Bee Hoon Soup (wholegrain bee hoon if available; clear soup; add spinach, tomato)

• Dragon fruit slices

4 pm –

• Handful pumpkin seeds from supermarket

• 1 kiwi

7 pm –

• Vegetarian mixed rice (brown rice; choose spinach, pumpkin, long beans; avoid mock meats with sauces)

• Herbal tea without sugar

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Day 4

12 pm –

• Economy rice (brown rice; steamed seabass, stir-fried broccoli with garlic, steamed egg)

• Guava from fruit stall

4 pm –

• 1 slice wholemeal bread + avocado spread (buy from bakery/supermarket)

7 pm –

• Ban Mian (clear soup; add more veg; minimal soy sauce)

• Side of steamed sweet potato (bring from home if needed)

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Day 5

12 pm –

• Grilled chicken breast salad from salad bar (e.g., Stuff’d, SaladStop, or supermarket deli) with olive oil & lemon dressing

• Fresh orange from fruit stall

4 pm –

• Unsalted pistachios (~30g)

• 1 small pear

7 pm –

• Chickpea salad from vegetarian hawker stall

• Steamed corn on cob

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Day 6

12 pm –

• Thunder Tea Rice again but switch toppings (e.g., basil leaves, long beans, firm tofu, peanuts)

• Pineapple chunks

4 pm –

• Low-fat milk (200ml) + 1 date

7 pm –

• Soto Ayam (clear broth, remove skin from chicken, avoid too much ketupat/rice cake)

• Side: cucumber slices with lime

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Day 7

12 pm –

• Economy porridge (brown rice porridge with spinach, tofu, and carrot; avoid salted egg/pickled veg)

• Papaya slices

4 pm –

• Banana + 1 tsp peanut butter (no sugar, no salt)

7 pm –

• Vegetarian curry with chapati (low sodium)

• Side: steamed pumpkin

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Extra Tips at Hawker Centres

• Say “less salt, less sauce” – most stalls will comply.

• Choose clear soup bases over milky or curry ones.

• Avoid fried items, luncheon meat, and processed fishcakes — high sodium.

• For fruit: papaya, guava, watermelon, dragon fruit are good BP-friendly choices.

• For drinks: plain water, unsweetened green tea, or barley water without sugar.

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Here’s my Printable Pocket Hawker Food Guide for lowering blood pressure while doing intermittent fasting.

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Pocket Hawker Food Guide – BP-Friendly & IF-Friendly

Eating Window: 12 pm – 8 pm (16:8 IF)
Daily Rule:

• Less salt, less sauce — always request

• Avoid fried & processed foods

• Add 2–3 servings of fruit, 3–4 servings veg daily

• Stay hydrated (plain water/herbal tea)

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✅ Best Hawker Meal Choices

Cuisine	BP-Friendly Option	Notes
Chinese	Yong Tau Foo (clear soup, veg, tofu, mushrooms; no fried items)	Add brown rice or bee hoon
	Sliced Fish Soup (clear, add veg)	No soy sauce
	Brown rice economy rice with 2–3 veg + steamed fish/tofu	Avoid processed meat
Malay	Soto Ayam (clear broth, skinless chicken)	Light ketupat
	Nasi Padang (brown rice, 2 veg + grilled fish/egg)	Avoid sambal belacan
Indian	Chapati + dhal + cucumber raita	Avoid mutton curry
	Thosai (plain) + sambar + veg	Minimal chutney
Vegetarian	Thunder Tea Rice (more veg, less rice)	Avoid fried peanuts if oily
	Vegetarian mixed rice (brown rice, fresh veg)	No mock meats with sauces
Others	Salad bar with olive oil/lemon dressing	Add grilled protein
	Porridge (brown rice, veg, tofu)	Avoid salted egg

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🍎 BP-Friendly Fruit Stall Picks

• Daily targets: 2–3 servings

• Guava

• Papaya

• Dragon fruit

• Watermelon

• Orange

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❌ Avoid / Limit

• Fried items (fried fish, chicken wings, fritters)

• Processed meats (luncheon meat, sausages, fishcake)

• High-salt condiments (soy sauce, oyster sauce, sambal belacan)

• Sugary drinks (bandung, teh tarik, bubble tea)

• Pickled vegetables (salted mustard greens, achar in excess)

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🥤 Drinks to Order

• Plain water (ice or warm)

• Unsweetened green tea

• Unsweetened barley water

• Fresh coconut water (occasional)

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📌 Quick Ordering Script

When ordering, say:

“Brown rice if available, more vegetables, less sauce, less salt. No fried items.”

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Credit-Card BP-Friendly Hawker Guide

(9cm x 5.5cm – fits in wallet)

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FRONT – “EAT THIS” ✅
🥗 Chinese – Yong Tau Foo (clear soup, veg, tofu, mushroom) 🍄
🐟 Sliced Fish Soup (clear, add veg) 🌿
🍚 Brown Rice + 2–3 Veg + Steamed Fish/Tofu

🍛 Malay – Soto Ayam (clear, no skin) 🍋
🐟 Nasi Padang (brown rice, 2 veg + grilled fish)

🥙 Indian – Chapati + Dhal + Cucumber Raita 🥒
🥞 Thosai (plain) + Sambar + Veg

🌱 Vegetarian – Thunder Tea Rice 🥬
🥦 Veg Mixed Rice (brown rice, fresh veg)

🥗 Others – Salad Bar (olive oil/lemon) 🍋
🍲 Porridge (brown rice, veg, tofu)

🍎 Fruits – Guava, Papaya, Dragon Fruit, Watermelon, Orange

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BACK – “AVOID / ORDER TIP” ❌
🚫 Fried items (wings, fritters)
🚫 Processed meats (luncheon meat, sausages, fishcake)
🚫 High-salt sauces (soy, oyster, sambal belacan)
🚫 Sugary drinks (teh tarik, bandung, bubble tea)
🚫 Pickled veg (salted mustard, excess achar)