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Intermittent Fasting Recipes: Top Ideas What to Eat When Fasting

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Kasparas Aleknavičius, MD November 22, 2021

Intermittent fasting is a significant change of habits that can take time to get used to, but it’s full of long-term health benefits that make it worth the try.

Besides, once you figure out which eating pattern suits you and your lifestyle, fasting allows you to eat whichever foods you prefer.

But how can you choose the right foods to complement your new habit?

When preparing your intermittent fasting meal plan, it is essential to prioritize healthy foods that can fill you up and boost your energy levels. That way, you will not only see results faster—you will be helping your gut adapt to this new eating habit. And we are here to help you get started with ten recipes that check all the boxes!

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Easy Fast-Breaking Recipes

It is completely normal to crave your favorite high-carb snacks at the end of your fasts, but be careful: ending your intermittent fasting with foods that are difficult to digest could lead to bloating, stomach cramps, and other distressful symptoms.

Breaking your fast correctly will help you prevent these issues, and you can easily do it by introducing foods that are gentle on the digestive system during your first meal of the day.

In this section, we bring you three great recipes that will feel like a treat to your digestive system at the end of your fasts.

Homemade Chicken Broth

A hot bowl of chicken broth is a good choice when breaking your fast—it’s full of protein and essential fatty acids, as well as iron, sodium, and potassium to replenish lost electrolytes. All you need for a smooth transition into your new eating period.

This is a versatile recipe, and you can vary the ingredients as you like so you don’t get tired of it: swap the chicken for beef bones for a tasty bone broth, go creative with the spices, try and throw in some new veggies, etc. As long as you use whole foods and drink just the broth, you can let your inner chef loose.

Ingredients

  • 1 whole chicken
  • 1 large onion, finely chopped
  • 2 large carrots
  • 2 celery ribs chopped
  • 4 garlic cloves
  • 1 small bunch fresh parsley
  • Sea salt and black pepper to season
  • 12 cups water

Instructions

  • Add all the ingredients to a large stockpot and bring them to a boil.
  • Once boiled, skim the foam layer that appears on the top and reduce to medium-low heat. Partially cover the stockpot and allow it to simmer for approximately 3 hours.
  • Remove the solid ingredients using a slotted spoon before straining the remaining broth through a large colander. You can save the chicken meat and the leftover veggies for another dish.
  • You can eat your homemade chicken broth right away or allow it to cool entirely before refrigerating overnight. Skim the fat layer before reheating.

Nutritional information 

  • Calories: 86
  • Carbs: 8g
  • Protein: 6g
  • Fat: 3g

Green Apple Smoothie

Whipping up a smoothie is possibly the easiest way to break your fast: it’s great for packing antioxidants and other vitamins into a single meal while remaining gentle on the stomach. And it couldn’t be any easier to prepare—just throw everything in the blender and enjoy.

Ingredients

  • 2 cups fresh kale or spinach
  • 1 medium green apple, chopped and cored
  • 1 ripe banana
  • 1 cup unsweetened almond milk (or your favorite plant-based milk)
  • 1 tbsp chia seeds
  • 1 tbsp flax seeds

Instructions

  • Add all the ingredients to a blender and blend until you have a smooth consistency.
  • Pour into a glass and serve with ice.

Nutritional information 

  • Calories: 187
  • Carbs: 32g
  • Protein: 5g
  • Fat: 6g

Easy Scrambled Eggs & Green Onions

Eggs are one of the best foods for fast-breaking, and they’re not just for breakfast. These whole foods are a complete protein source full of nutrients, including vitamin D and choline. Plus, they are easy to digest immediately after intermittent fasting.

This recipe features all the good qualities of eggs, a silky texture, and a flavorful twist. It’s a strong candidate to become your new favorite breakfast.

Ingredients

  • 3 large eggs
  • 1 tsp milk or plant-based milk
  • 1 tsp oil or grass-fed butter for the pan
  • 3 green onions, finely chopped
  • Sea salt and fresh black pepper

Instructions

  • Crack the eggs into a medium bowl and add your chosen milk. Whisk until smooth and combined, so you can no longer see the egg whites. Season with salt and pepper.
  • Add a small amount of oil or butter to a non-stick frying pan. Bring to medium heat and add the green onions. Cook for around 4 minutes.
  • Pour in the egg mixture and allow them to cook for a few seconds. Then, stir the eggs using a spatula to form large curds of scrambled eggs.
  • Continue cooking over medium heat, continuously stirring the eggs every few seconds.
  • When the eggs are almost set, remove the pan from the heat and serve.

Nutritional information 

  • Calories: 324
  • Carbs: 4g
  • Protein: 23g
  • Fat: 23g

Delicious Ideas for Lunch

Now that you have broken your fast in the morning and had your first meal of the day (call it breakfast or not, that’s up to you), it’s time to start thinking about lunch. This is an excellent time to fill your belly with more nutritious food to give you energy and keep you on track with your new daily habits.

Here are two lunch ideas that can easily fit into your intermittent fasting meal plan and support your weight loss journey.

Feta & Kale Sweet Potato

This dish covers essential food groups contributing to a healthy lifestyle. The result is full of colors and contrasting flavors, and it’s perfect to surprise your loved ones with a new, nourishing recipe.

Ingredients

  • 2 small sweet potatoes
  • 1 red onion, finely chopped
  • 4 oz kale
  • Chickpeas, drained
  • 2 tbsp red wine vinegar
  • 1 oz feta cheese, cut into cubes
  • 1 tbsp olive oil
  • 1 tbsp pumpkin seeds

Instructions

  • Preheat the oven and prick the sweet potatoes several times with a fork.
  • Place the sweet potatoes on a baking tray with a drizzle of olive oil and roast for 40 minutes. Then, add the chickpeas to the tray and roast for 10 minutes. Cook until the potatoes are soft and tender and the chickpeas slightly crispy.
  • Mix the red onion with the red wine vinegar, season with salt and pepper, and leave aside.
  • When the potatoes are almost ready, cook the kale in a pan with water for a few minutes until wilted.
  • Remove the potatoes from the oven and cut them in half. Top each half with the kale, chickpeas, red onion, and feta. Garnish with pumpkin seeds.

Nutritional information 

  • Calories: 422
  • Carbs: 51g
  • Protein: 15g
  • Fat: 15g

Spicy Chicken & Avocado Wraps

This mildly spicy wrap is the ultimate source of healthy fats to support your intermittent fasting journey, and it’s packed with protein, fiber, and flavors.

Ingredients

  • 1 chicken breast, sliced or cut into pieces
  • 1 avocado, halved and stoned
  • 1 red bell pepper, sliced
  • 1 garlic clove, finely chopped
  • ½ tsp mild chili powder
  • Squeeze of lemon juice
  • 2 wholegrain wraps

Instructions

  • Coat the chicken in the chili powder and lemon juice.
  • Heat some oil in a non-stick frying pan and add the garlic. Cook for 1 minute and add the chicken. Fry the chicken for a few minutes until fully cooked.
  • Next, heat the wraps per the package instructions, and mash the avocado halves onto each. Meanwhile, add the bell pepper to the pan and cook until tender.
  • Add the ingredients from the pan to your avocado wraps and enjoy.

Nutritional information 

  • Calories: 403
  • Carbs: 32g
  • Protein: 29g
  • Fat: 16g

Healthy, Filling Dinner Ideas

When practicing intermittent fasting, dinner is usually the last meal before beginning your following fast. It’s the perfect opportunity to eat something nutritious and filling to keep you satisfied for as long as possible.

Here are two hearty and tasty recipes to include in your meal plan that are perfect at the end of your eating window.

Oven-Baked Pork Chops & Brussels Sprouts

Pork chops with veggies can be a great addition to your meal plan: it’s packed with protein that will fill you up fast, and the brussels sprouts add healthy fibers and vitamins that will help you feel good in the long run.

Ingredients

For the pork chops:

  • 4 thick-cut, boneless pork chops
  • ⅓ cup grated parmesan cheese
  • 1 tbsp cooking oil
  • Salt, black pepper, and mixed seasoning

For the Brussels sprouts:

  • 1 pound Brussels sprouts, halved
  • 1 tbsp cooking oil
  • 1 tsp salt
  • ½ tsp cracked black pepper

Instructions

  • Preheat oven to 425°F. Rub the pork chops with olive oil and season generously with the salt, pepper, and mixed seasoning before sprinkling with the parmesan.
  • Place the chops on a rimmed baking sheet and bake for 10 minutes.
  • Meanwhile, toss the sprouts in oil and season. Add to the baking sheet and return to the oven for 15-20 minutes. The pork should be cooked through, and the sprouts browned and crisp.

Nutritional information 

  • Calories: 354
  • Carbs: 10g
  • Protein: 36g
  • Fat: 19g

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Turkey Spaghetti Bolognese

Here is another great addition to your meal plan: a healthy twist to a classic recipe with lean protein and lots of tasty veggies.

Ingredients

  • 1 large spaghetti squash
  • 1 small onion, finely chopped
  • 1¼ pounds ground turkey
  • 4 garlic cloves, finely chopped
  • 3 cups fresh diced tomatoes
  • 1 can tomato sauce with no added sugar
  • 3 tbsp olive oil
  • ½ tsp garlic powder
  • 1 small bunch fresh parsley
  • Salt and black pepper

Instructions

  • Preheat the oven to 400°F. Halve the spaghetti squash and remove the seeds. Place the halves on a baking sheet and add the garlic powder, salt, pepper, and ½ tbsp of olive oil. Roast for 40 minutes until tender.
  • Heat the remaining olive oil in a large skillet on medium-high heat. Add the onion and cook for around 5 minutes until it softens. Add the ground turkey and break it up using a spatula as it cooks. Cook until it browns before adding the garlic.
  • After 1 minute, add the diced tomatoes and tomato sauce to the pan. Stir thoroughly and simmer for 10 minutes.
  • Remove the squash from the skin using a fork and add it to your plate. Then, add the turkey bolognese, and your dish is ready. Garnish with fresh parsley.

Nutritional information 

  • Calories: 450
  • Carbs: 31g
  • Protein: 32g
  • Fat: 23g

Nutritious Snacks

When coming up with snack ideas that help you lose weight, a great tip is to cut out any refined carbs and processed foods and replace them with whole food sources such as fruit, veggies, nuts, and seeds.

Here you have three intermittent fasting snack recipes that feature these kinds of ingredients and will keep you satisfied in between meals:

Blueberry Oatmeal Protein Bars

These blueberry oatmeal protein bars aren’t just for breakfast—you can nibble on them any time during your eating hours for a little protein boost and a health kick.

Ingredients

  • 1 ½ cups oatmeal
  • ½ cup whey protein powder
  • ¼ cup honey
  • ¼ cup almond or peanut butter
  • ¾ cup unsweetened almond milk
  • ½ cup blueberries
  • 2 tbsp ground flax seed
  • Pinch sea salt

Instructions

  • Preheat the oven to 350°F and line a small loaf pan with parchment paper.
  • Mix the oats, whey protein powder, salt, and flax seed in a large mixing bowl.
  • Mix the nut butter, honey, and almond milk in another bowl until combined.
  • Add these ingredients to the large mixing bowl and combine well. Then, add the blueberries to the mixture and fold in.
  • Pour the mixture into the lined loaf pan, spread evenly, and press firmly.
  • Bake until golden brown, approximately 20 minutes. Once cooked, allow the pan to cool before cutting it into snack-size bars.

Nutritional information 

  • Calories: 224
  • Carbs: 20g
  • Protein: 7g
  • Fat: 7g

Berry Chia Pudding

If you are a planner and like to prepare your meals in advance, chia pudding is the ideal superfood snack for you: it takes a few minutes to make, and once it’s been sitting in the fridge for at least 4 hours it’ll be ready for you to enjoy.

Ingredients

  • ¾ cup milk of your choice
  • ¾ cup plain Greek yogurt
  • 3 tbsp chia seeds
  • 2 tbsp maple syrup
  • 1 cup mixed berries
  • 1 tsp vanilla extract

Instructions

  • Place the milk, yogurt, chia seeds, maple syrup, and vanilla extract in a bowl and mix until thoroughly combined.
  • In a separate bowl, mash the berries using a fork and add them to the mixture.
  • Stir, then pour the mixture into a small bowl or mason jar and refrigerate overnight.
  • Eat cold the next day, and add any other toppings of your choice.

Nutritional information 

  • Calories: 292
  • Carbs: 38g
  • Protein: 14g
  • Fat: 9g

Crispy Kale Chips

Kale is a super vegetable that will help you get essential nutrients while intermittent fasting. And this recipe is so simple you’ll finally have to try it. You can also add lemon juice to it for extra flavor.

Ingredients

  • 1 bunch fresh kale
  • 1 tbsp olive oil
  • 1 tsp flaked sea salt

Instructions

  • Preheat the oven to 300°F and line a rimmed baking sheet with parchment paper.
  • Wash the kale under water and thoroughly dry it using a salad spinner.
  • Toss the dry kale with the oil and flaked sea salt, then spread evenly on the baking sheet. Try to keep the kale in a single layer.
  • Bake for 20-30 minutes until crisp and the leaf edges begin to brown.

Nutritional information 

  • Calories: 58
  • Carbs: 8g
  • Protein: 3g
  • Fat: 3g

Dos and Don’ts for Intermittent Fasting Recipes

Our intermittent fasting recipes are great for getting started, and you can remake them as many times as you want. But if you’re feeling creative and want to prepare your own recipes, we recommend you to follow some general rules to ensure you eat a balanced diet.

Foods to add and foods to avoid

It’s recommended that you eat a colorful diet during your eating window, prioritizing whole foods and filling your plate with all essential macros: fruits, vegetables, whole grains, legumes, healthy fats, and protein make up a healthy diet.

Some of the best foods to eat include:

  • Healthy fats — avocado, cheese, grass-fed butter, nuts, seeds, nut butter, MCT oil, and coconut oil.
  • Protein — bean beef, chicken, turkey, fish, seafood, eggs, and Greek yogurt.
  • Whole grains — barley, brown rice, buckwheat, oatmeal, and whole-wheat bread.
  • Fruit and veggies — berries, broccoli, apples, kale, spinach, and sweet potatoes.

At the same time, you want to reduce your intake or even avoid foods that are low in nutrients and packed with empty calories:

  • Highly processed foods, like cakes, biscuits, chips, and pastries
  • Candy and sweets
  • Pre-packaged meals

If you still have questions about which foods to add and which to avoid, check out our intermittent fasting food list for extra guidance.

Stay hydrated with the right drinks

Staying hydrated is essential both in your eating and fasting window, as it provides your body with electrolytes that help mitigate the side effects of dehydration often amplified by intermittent fasting.

Among the best intermittent fasting drinks you can find:

  • Plain and sparkling water
  • Unsweetened tea
  • Black coffee

On the other hand, you should generally avoid the following drinks:

  • Sugary sodas
  • Energy drinks
  • Alcoholic beverages
  • Store-bought fruit juices, and smoothies with high sugar content

Take a
1-minute quiz

and discover how much weight you can lose with DoFasting!

Your turn

Creating delightful recipes to fit your intermittent fasting meal plan doesn’t have to be a chore: many simple dishes cover your macronutrients to give you a much-needed dose of vitamins and minerals for breakfast, lunch, dinner, and snack times.

With these ten recipes, you are more than ready to start your next fast and maintain healthy habits during and after your eating window. If you liked them, remember to check out the DoFasting app, where you can find even more recipes and lots of awesome content to guide you through your intermittent fasting adventure.

Author

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Kasparas Aleknavičius, MD
  • Head of Medical Affairs at Kilo Health
  • Medical Doctor at Vilnius University, Lithuania
  • Partnering with the EU-funded Young50 and EUPAP projects

Kasparas Aleknavicius is a medical doctor that graduated from Vilnius University, working as head of medical affairs at Kilo Health. After nearly 5 years in the industry, Kasparas focuses on digital health and is looking for innovative ways to help people lead healthy lifestyles through digital health and wellness platforms.

You can find Kasparas on LinkedIn and follow his latest research on Medium.

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