The 16:8 intermittent fasting is the most widely practiced form of time-restricted eating. The structure is simple: fast for 16 consecutive hours and eat all of your meals within an 8-hour window each day. Most people accomplish this by skipping breakfast and eating between noon and 8 PM, or between 10 AM and 6 PM, though the window can be shifted to any schedule.
Unlike most diets, intermittent fasting does not prescribe what you eat; it prescribes when. That distinction means the quality of what you put in your grocery cart during the eating window determines whether 16:8 delivers the results you are after. Breaking a 16-hour fast with ultra-processed food and refined carbohydrates undermines every metabolic benefit the fasting period created. Breaking it with nutrient-dense, high-protein, high-fiber whole foods amplifies them.
Research in the New England Journal of Medicine found that intermittent fasting improves insulin sensitivity, reduces oxidative stress, reduces inflammation, and activates cellular repair processes including autophagy. A review in Nutrients confirmed that 16:8 is associated with meaningful reductions in body weight, fasting insulin, blood pressure, and inflammatory markers. This is the complete 16:8 intermittent fasting grocery list: what to buy, how to structure your eating window, and what to avoid.
Jump to: How 16:8 Works | Fasting Drinks | Eating Window | Proteins | Vegetables | Fruits | Grains | Fats | Fermented Foods | Electrolytes | Store List | Foods to Avoid | Tips | FAQ
How 16:8 Fasting Works
During the 16-hour fasting window, insulin levels fall, glycogen stores deplete, and the body shifts toward burning stored fat for fuel. Growth hormone rises to support muscle preservation, and autophagy (cellular repair and recycling) becomes active. Breaking the fast with high-glycemic foods shuts off these processes within minutes. Breaking it with lower-glycemic, protein-first, fiber-rich foods maintains a more favorable metabolic environment as eating resumes. The key nutritional priorities in the eating window are adequate protein to protect muscle mass, sufficient fiber to manage hunger and blood sugar, and whole minimally processed foods that sustain energy across all 8 hours. For a broader look at how fasting affects fat loss, see our guide to intermittent fasting for weight loss.
What to Drink During the Fasting Window
During the 16-hour fasting window, you can consume any beverage that contains no calories, no sugar, and no protein or fat. These drinks do not break the fast and can meaningfully reduce hunger, support hydration, and extend the fasting benefits.
Safe during the fast:
- Water (still or sparkling; the most important fasting beverage; drink liberally)
- Black coffee (no milk, no cream, no sweetener of any kind; caffeine increases fat oxidation and reduces hunger; one to three cups during the fasting window is appropriate for most people)
- Plain green tea (no milk or sweetener; EGCG in green tea enhances fat oxidation and reduces hunger hormones)
- Plain herbal teas (chamomile, peppermint, ginger, rooibos; no milk or sweetener)
- Sparkling water (unsweetened, no added flavors; mineral water with natural carbonation only)
- Black tea (no milk or sweetener)
Breaks the fast (avoid during fasting hours):
- Coffee with milk, cream, butter, or MCT oil
- Any sweetened beverage including diet sodas and artificially sweetened drinks (artificial sweeteners trigger an insulin response and disrupt the gut microbiome even at zero calories)
- Bone broth (contains protein and calories; breaks the fast)
- Any juice, smoothie, or flavored drink
- Chewing gum (contains sweeteners that may trigger an insulin response)
What to Eat During the 16:8 Eating Window
Lean Proteins (Most Critical Priority)
Protein is the single most important dietary priority on intermittent fasting. When you are eating within a compressed window and potentially in a calorie deficit, the body is at risk of breaking down lean muscle tissue alongside fat. Adequate protein intake prevents this, preserves metabolic rate, and provides the most sustained satiety of any macronutrient, which directly supports the fasting period that follows.
Research published in Obesity Reviews found that higher protein intake during intermittent fasting significantly improved body composition outcomes, with greater fat loss and muscle mass preservation compared to normal protein intakes. The target is 0.7 to 1 gram of protein per pound of body weight, distributed across your two or three meals within the eating window. For more options beyond this list, see our high protein foods grocery list.
Best proteins to buy for 16:8:
- Chicken breast, skinless (lean, versatile, affordable; grill, bake, or poach in bulk)
- Ground turkey, 93% lean or higher
- Turkey breast, skinless
- Salmon, wild-caught (protein plus omega-3s that reduce the inflammation fasting already begins to address)
- Cod, tilapia, halibut, haddock (lean white fish; easy to prepare in large batches)
- Tuna, canned in water, no added salt (fast, convenient protein for the eating window)
- Shrimp, plain frozen (very high protein, very low calorie; cooks in minutes)
- Sardines, canned in water or olive oil (protein, calcium, and omega-3s)
- Eggs, whole (eat two to three at a time; yolks provide fat-soluble vitamins and choline)
- Plain Greek yogurt, 2% or full-fat (20g protein per cup; ideal as first food to break the fast)
- Plain cottage cheese, low-sodium (25g protein per cup; slow-digesting casein protein)
- Lean beef, sirloin or tenderloin (two to three times weekly; provides zinc and iron)
- Lentils (18g protein per cooked cup; also highest-fiber legume for sustained satiety)
- Chickpeas (15g protein per cooked cup)
- Black beans and kidney beans
- Edamame, frozen shelled (17g protein per cup; quick and easy)
- Firm tofu (complete plant protein)
- Tempeh (19g protein per 3.5 oz; fermented for gut health)
- Quinoa (complete protein and complex carbohydrate)
- Plain pea protein powder or whey protein powder (for days when whole food protein is insufficient)
High-Fiber Vegetables (Fill Half Every Plate)
Fiber extends satiety into the fasting window by slowing gastric emptying, feeds the gut bacteria whose diversity improves during intermittent fasting, and blunts the blood sugar response to any carbohydrates eaten alongside. Eating a large base of non-starchy vegetables at every meal within the eating window is the most reliable way to stay comfortably full through the fasting hours.
Best vegetables for 16:8:
- Spinach (eat freely; virtually zero calories)
- Kale (cooked or raw)
- Arugula and mixed salad greens
- Broccoli (5g fiber per cup; also provides sulforaphane for cellular repair)
- Cauliflower (low calorie; highly versatile as a rice or grain substitute)
- Brussels sprouts (4g fiber per cup)
- Zucchini
- Cucumber
- Bell peppers (all colors)
- Asparagus (prebiotic fiber)
- Green beans
- Mushrooms (very low calorie; umami richness makes meals more satisfying)
- Tomatoes and cherry tomatoes
- Onions and garlic (prebiotic fiber that supports the gut microbiome improvements associated with intermittent fasting)
- Celery
- Eggplant
- Carrots
- Beets
- Sweet potatoes (for the higher-carbohydrate component of a post-fast meal; fiber and micronutrients)
Fruits (Whole, Not Juiced)
Whole fruit is ideal for breaking a fast slowly because the fiber in whole fruit moderates the glucose response. Fruit juice, which removes the fiber, delivers a rapid sugar spike that is particularly disruptive after a 16-hour fast when insulin sensitivity is elevated and the insulin response to glucose is amplified.
Best fruits for 16:8:
- Blueberries (eat with Greek yogurt or oatmeal to break the fast gently)
- Strawberries
- Raspberries and blackberries
- Apples with skin (pectin fiber)
- Pears with skin
- Oranges (eat the whole fruit, not juice)
- Kiwi
- Cherries
- Avocado (technically a fruit; high fiber and monounsaturated fat; ideal for breaking the fast)
- Peaches and plums
- Watermelon (in moderate portions)
- Bananas (slightly underripe for lower glycemic impact; pair with protein)
- Frozen mixed berries (keep a large bag in the freezer at all times)
Always avoid: Fruit juice, dried fruit with added sugar, fruit-flavored drinks, and canned fruit in syrup. These break the fast with a concentrated sugar hit that works against every metabolic benefit the fasting period created.
Whole Grains and Complex Carbohydrates (Fuel the Eating Window)
Carbohydrates are not off-limits on 16:8. Whole grains in moderate portions provide fiber, B vitamins, and sustained energy that supports the fasting period that follows. The priority is choosing intact, minimally processed whole grains that digest slowly and avoid the blood sugar spikes that promote hunger during fasting hours.
Best grains for 16:8:
- Oats, rolled or steel-cut (ideal first meal; beta-glucan fiber slows gastric emptying)
- Quinoa (complete protein and complex carbohydrate together)
- Brown rice (moderate portions; pair with protein and vegetables)
- Barley (lowest glycemic grain; very high beta-glucan fiber)
- Farro
- Buckwheat
- Bulgur wheat
- Sweet potatoes (with skin; pair with protein)
- 100% whole grain bread (label check: whole wheat flour, water, yeast, salt only)
- Whole wheat pasta, cooked al dente
Limit or avoid:
- White bread, white pasta, white rice (cause rapid insulin spikes that disrupt the post-fast metabolic state)
- Instant flavored oatmeal (high sugar; defeats the purpose of a whole grain breakfast)
- Most commercial breakfast cereals (even “healthy” branded ones are often high in sugar)
- Crackers and snack foods made with refined flour
Healthy Fats (Satiety and Hormonal Support)
Healthy fats slow gastric emptying, support fat-soluble vitamin absorption, and provide the most calorie-dense and satisfying macronutrient per gram, making them particularly valuable for extending satiety into the fasting period. Because intermittent fasting already shifts the body toward fat oxidation, consuming healthy fats within the eating window supports rather than disrupts that metabolic state.
Best fats for 16:8:
- Extra virgin olive oil (primary cooking fat; monounsaturated fat and polyphenols)
- Avocados (eat daily; the combination of fat, fiber, and micronutrients makes this ideal for breaking a fast)
- Walnuts (omega-3 ALA; eat a small handful as part of a meal or snack)
- Almonds
- Pistachios
- Cashews
- Chia seeds (add to Greek yogurt or oatmeal at the first meal)
- Ground flaxseeds (add to smoothies or oatmeal; omega-3 ALA and fiber)
- Hemp seeds (complete protein and healthy fat together)
- Pumpkin seeds (magnesium and zinc; important during periods of caloric compression)
- Natural almond butter, no added sugar
- Natural peanut butter, no added sugar
- Tahini
- Avocado oil spray (for cooking with minimal added fat)
- Coconut oil (use in moderation for high-heat cooking)
Avoid:
- Trans fats and partially hydrogenated oils in any packaged food
- Refined vegetable oils (soybean, sunflower, corn, canola) as primary cooking fats
- Bulletproof coffee and fat-heavy drinks during the fasting window (break the fast)
Gut-Supporting Fermented Foods
Intermittent fasting independently improves gut microbiome diversity during the fasting period. Research published in Cell found that fermented food consumption significantly increased gut microbiome diversity and reduced inflammatory proteins. Combining IF with daily fermented food consumption during the eating window compounds these benefits. For a longer list, see our guide to foods high in probiotics.
- Plain Greek yogurt with live cultures (excellent first meal to break the fast)
- Plain kefir (drink alongside or in place of yogurt)
- Refrigerated sauerkraut (two to three tablespoons as a condiment)
- Refrigerated kimchi
- Miso paste (white or yellow; stir into warm water for a gut-friendly meal component)
- Tempeh (fermented soy; also a primary protein source)
- Kombucha, low-sugar (check label; under 8g sugar per serving)
Electrolytes and Hydration Support
Extended fasting increases electrolyte losses, particularly sodium, potassium, and magnesium, through reduced food intake and increased urine output as glycogen depletes. Headaches, fatigue, and lightheadedness during 16:8 are often electrolyte depletion rather than genuine hunger. For a fuller list, see our guide to foods high in electrolytes.
Foods and pantry items to support electrolyte balance:
- Potassium: avocados, sweet potatoes, spinach, salmon, bananas, plain yogurt
- Magnesium: pumpkin seeds, dark chocolate 70% or higher, spinach, almonds, black beans
- Sodium: a small pinch of sea salt added to water during long fasting windows; low-sodium broth if needed
- Sea salt (a small pinch in water during the fasting window replaces sodium lost without breaking the fast)
- Low-sodium bone broth or vegetable broth (note: contains calories and technically breaks the fast; use only if hunger during fasting is severe and only as a temporary support)
Pantry Staples for 16:8 Meal Prep
Canned and jarred goods:
- Canned chickpeas, black beans, white beans (low-sodium; rinse well)
- Canned diced tomatoes, no added salt
- Canned salmon in water
- Canned tuna in water, no added salt
- Canned sardines in water or olive oil
- Low-sodium chicken or vegetable broth
- Canned full-fat coconut milk (for curries and soups in moderation)
- Tomato paste, no added salt
Condiments and flavor builders:
- Extra virgin olive oil
- Apple cider vinegar (dilute in water before first meal for blood sugar management)
- Balsamic vinegar
- Low-sodium soy sauce or tamari
- Dijon mustard, no added sugar
- Hot sauce, no added sugar
- Miso paste
- Fresh lemon and lime juice
Herbs and spices:
- Sea salt and black pepper
- Garlic powder and onion powder
- Cumin, smoked paprika, turmeric, cinnamon
- Ground ginger (also helps manage hunger during fasting)
- Oregano, basil, thyme, rosemary, coriander
- Ceylon cinnamon (add to first meal oatmeal or yogurt for blood sugar support)
16:8 Intermittent Fasting Grocery List by Store Section
This list covers one week for one person following a noon to 8 PM eating window.
Produce
Vegetables:
- Spinach (1 large bag)
- Kale (1 bunch)
- Mixed salad greens (1 bag)
- Broccoli (2 heads or 2 bags frozen)
- Cauliflower (1 head)
- Zucchini (3 medium)
- Bell peppers, all colors (4)
- Cherry tomatoes (1 pint)
- Asparagus (1 bunch)
- Mushrooms (300g)
- Onions (1 bag)
- Garlic (2 bulbs)
- Celery (1 bunch)
- Carrots (500g)
- Sweet potatoes (3 medium)
- Beets (3 medium)
- Eggplant (1 medium)
- Avocados (4 to 5; eat daily)
- Fresh ginger (1 piece)
- Lemons (4)
- Limes (2)
Fruits:
- Blueberries (1 pint fresh or 1 bag frozen)
- Strawberries (1 punnet)
- Raspberries or blackberries (1 punnet)
- Apples (4)
- Pears (3)
- Oranges (4)
- Bananas (1 bunch, slightly underripe)
- Frozen mixed berries (1 large bag)
- Kiwi (4)
Proteins
- Chicken breasts, skinless (600g)
- Ground turkey, 93% lean (500g)
- Salmon fillets, wild-caught (3 to 4 portions)
- Tuna, canned in water, no added salt (4 cans)
- Shrimp, plain frozen, no added sodium (1 bag)
- Eggs (2 dozen)
- Plain Greek yogurt, 2% (900g tub; ideal to break the fast)
- Plain cottage cheese, low-sodium (500g)
- Firm tofu (2 x 400g blocks)
- Tempeh (1 to 2 packages)
- Lentils, dried red or green (1 lb bag)
- Canned chickpeas, low-sodium (2 cans)
- Canned black beans, low-sodium (2 cans)
- Frozen shelled edamame (1 large bag)
- Protein powder, plain pea or whey (optional; for convenience)
Grains
- Rolled oats or steel-cut oats (large container; ideal first meal)
- Quinoa (500g)
- Brown rice (1 kg)
- Barley (500g)
- 100% whole grain bread (label check: whole wheat flour, water, yeast, salt)
- Whole wheat pasta (500g)
Nuts, Seeds, and Butters
- Walnuts (150g)
- Almonds (150g)
- Pistachios (100g)
- Chia seeds (200g)
- Ground flaxseeds (200g)
- Hemp seeds (100g)
- Pumpkin seeds (150g; magnesium)
- Natural almond butter, no added sugar (1 jar)
- Natural peanut butter, no added sugar (1 jar)
- Tahini (1 jar)
Dairy and Alternatives
- Plain Greek yogurt (listed above)
- Plain kefir (500ml)
- Unsweetened almond milk (2 cartons; for coffee after breaking fast, oatmeal)
- Unsweetened soy milk (1 carton)
- Small block of hard cheese (parmesan or cheddar; for cooking)
Pantry
- Extra virgin olive oil (1 large bottle)
- Avocado oil spray (1 can)
- Apple cider vinegar (1 bottle)
- Balsamic vinegar (1 bottle)
- Low-sodium tamari or soy sauce (1 bottle)
- Dijon mustard, no added sugar (1 jar)
- Canned diced tomatoes, no added salt (3 cans)
- Low-sodium chicken or vegetable broth (2 cartons)
- Canned salmon in water (2 cans)
- Miso paste, white or yellow (1 container)
- Dark chocolate, 70% or higher (1 to 2 bars; magnesium and satiety)
- Ground Ceylon cinnamon (1 jar)
- Ground turmeric and ginger (1 jar each)
- Sea salt, black pepper, garlic powder, cumin, smoked paprika, oregano
Fermented Foods
- Refrigerated sauerkraut (1 jar)
- Refrigerated kimchi (1 jar)
- Plain kefir (listed above)
- Kombucha, low-sugar (optional; 1 to 2 bottles)
Frozen
- Frozen broccoli (2 bags)
- Frozen spinach (1 bag)
- Frozen mixed berries (1 large bag)
- Frozen shelled edamame (listed above)
- Frozen wild-caught salmon portions (1 bag)
Beverages (Fasting-Safe)
- Ground coffee or whole bean (black; drink during fasting hours)
- Green tea bags (1 to 2 boxes; drink during fasting hours)
- Herbal tea assortment: peppermint, ginger, chamomile (1 box each)
- Still water (primary beverage throughout fasting and eating windows)
- Unsweetened sparkling water (optional; during fasting hours)
Foods to Avoid on 16:8
During the fasting window:
- Any food or caloric beverage
- Coffee with milk, cream, butter, or sweetener
- Artificially sweetened drinks and diet sodas
- Bone broth and protein drinks
- Chewing gum with sweeteners
During the eating window:
- Refined carbohydrates (white bread, white pasta, white rice, pastries)
- Added sugars in any form (candy, cookies, sweetened yogurt, flavored oatmeal)
- Ultra-processed snack foods (chips, crackers, commercial granola bars)
- Sugary drinks including fruit juice, sodas, and sweetened plant milks
- Fast food and processed meats with additives
- Alcohol (disrupts fat oxidation, impairs sleep quality, and adds empty calories)
- Trans fats in any packaged food
Practical Tips for 16:8 Success
Break the fast with protein and fat first, not carbohydrates. Starting your eating window with plain Greek yogurt and berries, eggs and avocado, or a protein shake rather than toast or cereal blunts the insulin spike that follows 16 hours of low insulin, eases the digestive system back into eating, and extends satiety through the rest of the eating window.
Meal prep on Sundays. With an 8-hour eating window, having food ready to eat eliminates the temptation to reach for whatever is fast and convenient when hunger peaks at the start of the window. Cook a large batch of grains, roast two sheet pans of vegetables, hard-boil a batch of eggs, and portion proteins into containers before the week begins.
Eat your largest meal early in the eating window. Eating larger meals earlier in the window and a lighter final meal aligns with the body’s circadian insulin sensitivity, which is highest in the morning and early afternoon. A large dinner close to the end of the eating window triggers a significant insulin response at the time of day when insulin sensitivity is lowest.
Stay busy and hydrated during the fasting hours. Most fasting hunger is habitual rather than physiological, particularly in the first two weeks. Drinking black coffee or green tea during the fasting window significantly reduces hunger hormones and the perception of hunger. The adjustment period is typically one to two weeks before the eating window feels natural.
Do not undereat. Compressing eating into 8 hours does not mean eating less than your body needs. Many people accidentally undereat on 16:8 because they skip a meal and do not compensate, which slows metabolism, accelerates muscle loss, causes fatigue, and paradoxically makes fat loss harder. Eat two to three full, nutritious, protein-anchored meals within the window.
Track protein, not calories. Rather than counting calories, track your protein intake for the first two to four weeks to ensure you are hitting your target across two to three meals. Once protein intake is habitualized, food quality and satiety naturally regulate the rest.
16:8 Intermittent Fasting FAQ
What should I eat first to break a 16:8 fast?
Start with protein, fat, and fiber, such as plain Greek yogurt with berries and chia seeds, or eggs with avocado, rather than toast, cereal, or juice. This blunts the blood sugar spike that follows a long fast and keeps you full through the rest of the eating window.
Does black coffee break a 16:8 fast?
No. Plain black coffee, plain tea, and water contain essentially no calories and do not break the fast. Milk, cream, butter, MCT oil, and sweeteners do, so wait until your eating window to add them.
Will 16:8 help me lose weight without changing what I eat?
It can, mostly because a shorter eating window helps many people eat fewer calories, but the research is mixed and results are usually modest. What you eat inside the window still decides how much muscle you keep, how hungry you feel, and how well results last, which is why the protein-first grocery list above matters.
How many meals should I eat in the 8-hour window?
Two to three full, protein-anchored meals work well for most people. Eating too little inside the window can slow progress by increasing muscle loss and fatigue, so fasting shorter is better than under-eating.
Who should avoid 16:8 fasting?
Pregnant or breastfeeding women, people with a history of eating disorders, and people with certain medical conditions or who take medication for diabetes should talk to a healthcare provider before starting. See the disclaimer below.
The Bottom Line
The 16:8 intermittent fasting grocery list centers on foods that sustain you through the fasting window, protect muscle mass during the compressed eating period, and amplify the metabolic benefits that fasting initiates. Prioritize lean protein at every meal, fill half your plate with non-starchy vegetables and whole fruit, choose whole low-glycemic grains in moderate portions, and include healthy fats and fermented foods daily. During fasting hours, drink black coffee, green tea, herbal tea, and water freely. Avoid anything that breaks the fast, including sweetened beverages, flavored creamers, and artificially sweetened drinks. The quality of what you eat during your 8-hour window determines the difference between a protocol that produces lasting body composition improvements and one that simply delays meals without delivering the full benefit of time-restricted eating.
Disclaimer: Nutritional data referenced in this article is sourced from USDA FoodData Central. This article is for informational purposes only and does not constitute medical or dietary advice. Intermittent fasting is not appropriate for everyone, including pregnant or breastfeeding women, people with a history of eating disorders, and those with certain medical conditions. Always consult your healthcare provider before beginning an intermittent fasting protocol.
