Intermittent Fasting Schedule: How to Use Eve Biology Shakes in Your Fasting Window
What is Time Restricted Eating?
Time-restricted eating (TRE) is a simple form of intermittent fasting where you eat all of your day’s food within a set window of time and fast for the remaining hours. Instead of obsessing over every calorie, you focus on when you eat, aligning your meals with your natural body clock.
If you’re following (or considering) an intermittent fasting schedule and want to know how Eve Biology meal replacement shakes fit into your fasting window, this guide is for you.
Choosing your window
TRE focuses on when you eat rather than strict calorie counting and aims to align your meals with your body clock. Listen to your body: your best intermittent fasting schedule is one you can maintain without feeling constantly deprived, exhausted, or obsessed with food. Earlier daytime windows (e.g., 10:00–18:00) often feel better than late-night eating for many people. Common TRE / intermittent fasting schedules include:
12:12 – 12 hours eating, 12 hours fasting
14:10 – 10-hour eating window, 14-hour fast
16:8 – 8-hour eating window, 16-hour fast
Does time-restricted eating work for weight & metabolic health?
For many people, following a consistent intermittent fasting schedule can: 1. Help reduce overall daily energy intake (you simply have less time to graze) 2. Support modest weight loss, especially if diet quality is high 3. Improve some metabolic markers (like blood sugar control), particularly when windows are earlier in the day
TRE Works Best When
Overall calories are appropriate for your goals
Meals and shakes are nutrient-dense
You still prioritise protein, fibre, and key vitamins
Why balanced nutrition still matters – especially in peri/post-menopause
During peri- and post-menopause, many women notice shifts in body weight, fat distribution ( more around the middle) energy, sleep and mood. Time-restricted eating can give structure to your day, but what you eat inside your eating window matters just as much as when you eat. For long-term health, focus on:
Protein to support muscle and metabolism
Fibre for gut health and appetite regulation
Calcium & vitamin D for bone health
Regular movement and strength training
This is where Eve Biology shakes come in
Meal replacement shakes can make your intermittent fasting schedule easier and more effective. They work with your changing nutritional needs.
Is Time-Restricted Eating Right for Everyone?
For most healthy adults, a moderate intermittent fasting schedule such as 12:12, 14:10, or 16:8 can be a reasonable meal-timing strategy. But it’s not essential for health or weight loss, and it isn’t right for everyone.
Always prioritise:
- Balanced nutrition (not just fewer hours of eating)
- Regular activity and strength training
- Adequate protein, calcium, and vitamin D
You should speak to your GP or a registered dietitian before starting intermittent fasting if you:
- Have any medical conditions (e.g., diabetes, low blood pressure)
- Take regular prescription medications
- Have a history of disordered eating
- Are underweight, pregnant, or breastfeeding
Start with 12:12
Example: Eat between 08:00–20:00. Get used to not snacking late at night
Progress to 14:10
(if energy, mood, and training feel good) Example: 09:00–19:00
Try 16:8
If it still feels sustainable.Example: 10:00–18:00 or 11:00–19:00
How Eve Biology Shakes Fit Into Your Fasting Window
When you’re eating within a 6–10 hour window, every choice has to work harder for your health. That’s where Eve Biology meal replacement shakes shine. If you’re new to intermittent fasting or Eve Biology, start with the Starter Pack and a more relaxed window (like 12:12 or 14:10), then adjust as you see how your body responds.
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A simple structure many women use on a 16:8 or 14:10 intermittent fasting schedule is:
Within your eating window
- Shake 1 – as your first meal
- One hearty, balanced meal – protein, colourful veg, whole grains or starchy veg, healthy fats
- Shake 2 – as your second main meal or substantial snack
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Intermittent Fasting Schedules with Eve Shakes example: 16:8 schedule (10:00–18:00)
- 10:00 – Eve Biology shake (break your fast)
- 14:00 – Main meal (lean protein, veg, whole grains, healthy fats)
- 17:30 – Eve Biology shake (light but filling finish to your eating window)
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Example: 14:10 schedule (09:00–19:00)n
- 09:00 – Eve Biology shake
- 13:00 – Main meal
- 18:30 – Eve Biology shake or light meal (depending on your energy needs)
Eve Biology shakes cover your nutritional bases
Eve Biology meal replacement shakes make it simple to cover your nutritional essentials feel energised and more balanced.
209 kcal -predictable calories
25.4g plant protein for muscle mass
5.3g prebiotic fibre - gut support
Natural adaptogens - calm and focus
24 vitamins & minerals - micronutrient support
How Eve Supports Your Time Restricted Eating Plan
Example Daily Fasting Menu - Weight Loss
Start Today-
Breakfast - 11am
Vanilla with decaf espresso
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Lunch - 2pm
Strawberry shake with flaxseed. Add a snack to make sure you hit calorie quota if weight loss
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Dinner - 6pm
Protein rich, low carb to support hormone balance and muscle maintenance.
Example Daily Fasting Menu - Weight Maintenance
OTHER DIET PLANS-
Breakfast - 11am
Vanilla with decaf espresso
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Lunch - 2pm
High protein egg and ham wraps with a spicy salsa.
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Dinner - 6pm
Protein rich, low carb to support hormone balance and muscle maintenance.
TDR - FAQ
Is TRE safe during perimenopause/menopause?
For most healthy adults it can be a reasonablemeal-timingstrategy, but it’s not essential. Prioritise balanced nutrition, activity, adequate protein and calcium, and vitamin D. Speak to your GP or a registered dietitian if you have medical conditions or a history of disordered eating
What drinks are allowed while fasting?
During the fasting period,non-calorie drinkssuch as water, black tea/coffee, and diet drinks are typically allowed. Adding milk/sugar breaks astrictfast; whether a splash of milk matters depends on how strict you want to be.
Does TRE help menopause symptoms?
High-quality studies in peri/postmenopausal women are limited. The British Menopause Society stresses overall diet quality, activity, and sustainable calorie balance as the foundations for weight and long-term health. TRE can be used as astructure, but it isn’t a cure for symptoms.
Should I choose a 12:12, 14:10 or 16:8 pattern?
Pick themost sustainablewindow. Many women start with12:12or14:10and only move to16:8if it still feels good (energy, mood, training). Earlier windows tend to be friendlier metabolically
Can I use Eve Biology shakes every day within my window?
Yes. They’re designed asmeal replacementsand can be used once or twice daily within your eating window to help you meet protein, fibre and micronutrient targets while keeping calories moderate. For diversity, include whole foods at your main meal..
What if I’m on HRT or medications?
HRT itself isn’t a reason to avoid TRE, but if you take medicines that must be taken with food or affect blood sugar (e.g., diabetes meds),talk to your GPbefore changing meal timing. (Healthcare sources note diabetes meds may need adjustment on fasting patterns.)
Will I lose muscle with TRE?
Some studies report lean mass losses when protein or resistance training is inadequate. Keep protein high (~1.0–1.2 g/kg/day as a general guide), include resistance exercise, and consider using a shake across the window.