Hey there! If you’re on the intermittent fasting (IF) journey, you probably already know that it’s not just about when you eat, but what you eat. It can be a bit tricky to figure out how to make your meals tasty, filling, and nutritious while still sticking to your eating window. Well, don’t worry—I’ve got you covered with 10 delicious and easy recipes that will make your fasting experience so much better. I’ve tried these myself, and trust me, they’re a game-changer.
1. Avocado and Egg Breakfast Bowl
Okay, I’ll admit, I’m a sucker for breakfast foods—even if I’m fasting. If you’ve just finished your fast and need something that hits the spot, this bowl is the perfect combination of healthy fats and protein.
To make it, just slice up half an avocado, toss it in a bowl, and top it with a poached or scrambled egg. Add a sprinkle of salt, pepper, and red pepper flakes for a little kick. You can also throw in some spinach or other veggies if you want to add more fiber and nutrients.
This breakfast has helped me feel full and satisfied until my next meal, and it’s ready in less than 10 minutes.
2. Greek Yogurt Parfait
I absolutely love Greek yogurt, especially during my eating window. It’s full of protein, and it makes the perfect base for a quick and easy parfait.
Start with a cup of Greek yogurt, and layer it with your favorite fruits—berries, bananas, or even a bit of mango. Add a handful of nuts or granola for crunch and a drizzle of honey for some sweetness.
This is a great recipe because it gives you the energy you need while still being light enough to not weigh you down. Plus, it’s easy to prep ahead of time, so I make a big batch for a few days.
3. Zucchini Noodles with Pesto
Sometimes, I just want something fresh, light, and full of flavor. That’s where zucchini noodles (aka zoodles) come in. They’re a great low-carb alternative to regular pasta, and when you add some pesto, it’s a game-changer.
To make zoodles, just use a spiralizer or vegetable peeler to turn your zucchini into noodles. Then, toss them with homemade pesto (or store-bought if you’re in a rush) made with fresh basil, garlic, olive oil, and Parmesan cheese.
This meal is a fantastic lunch or dinner option during your eating window, and it’s so satisfying that you won’t even miss regular pasta.
4. Chia Seed Pudding
This recipe is one of my favorites for when I need a quick snack or dessert during my eating window. Chia seed pudding is not only delicious, but it’s also packed with fiber, protein, and omega-3s.
To make it, combine 3 tablespoons of chia seeds with 1 cup of unsweetened almond milk (or any milk of your choice). Add a little vanilla extract and sweetener if you like. Let it sit in the fridge overnight to thicken up, and the next day, you’ll have a creamy, indulgent pudding that’s perfect with berries or a sprinkle of cinnamon.
It’s a simple, make-ahead recipe that can satisfy your sweet tooth while keeping you on track with your fasting goals.
5. Grilled Chicken Salad
If you’re craving something light but filling, a grilled chicken salad is a perfect choice. I love making this one when I have extra chicken from meal prepping, as it’s quick and easy.
Start with some mixed greens like spinach, arugula, or romaine, and add your grilled chicken. Toss in some cherry tomatoes, cucumber slices, and red onion. For extra flavor, you can drizzle a bit of balsamic vinaigrette or olive oil and lemon juice on top.
This salad is so refreshing, and the chicken gives you the protein you need to stay full and satisfied for hours. Plus, it’s super versatile—you can swap out ingredients based on what you have in your fridge.
6. Tuna Salad Lettuce Wraps
When you’re trying to stick to your fasting meal plan, it’s nice to have a low-carb, easy-to-make lunch option, and these tuna salad lettuce wraps are perfect for that.
Mix a can of tuna with a tablespoon of mayonnaise, a squeeze of lemon juice, some diced celery, and a pinch of salt and pepper. Then, spoon it onto large lettuce leaves (I like using butter lettuce) and wrap it up.
These wraps are crunchy, satisfying, and super low-carb. They’re also a great way to sneak in some healthy fats and protein without feeling sluggish afterward.
7. Sweet Potato and Black Bean Bowl
This hearty, filling meal is great for dinner. Sweet potatoes are full of fiber and complex carbs, so they’ll give you a steady source of energy throughout the evening. Plus, they’re packed with vitamins, which is a nice bonus.
To make it, bake or roast a sweet potato and top it with black beans, a dollop of Greek yogurt (or sour cream), a sprinkle of cheese, and a few slices of avocado. I also like to add some salsa and a squeeze of lime juice to really kick the flavor up a notch.
This bowl is filling, nutritious, and so comforting—perfect for those nights when you want something warm and satisfying.
8. Salmon with Roasted Vegetables
If you’re looking for a dinner that’s packed with healthy fats and protein, look no further than this simple salmon recipe. Salmon is one of my go-to sources of protein, and it’s so easy to make.
Season the salmon fillets with olive oil, salt, pepper, and your favorite herbs (like dill or rosemary), then roast them in the oven at 400°F for about 12-15 minutes. While that’s cooking, toss some veggies like broccoli, carrots, or Brussels sprouts with olive oil and roast them on a separate baking sheet.
The salmon and veggies complement each other perfectly, and the meal will keep you full for hours. Plus, it’s quick enough to make even on busy nights.
9. Egg Muffins
When I’m meal prepping for the week, egg muffins are always on my list. They’re easy to make, and you can customize them with all your favorite veggies, meats, and cheeses.
To make these, whisk together eggs, add your choice of chopped veggies (like spinach, bell peppers, and onions), and pour the mixture into muffin tins. Bake at 350°F for 15-20 minutes, and you’ve got yourself a batch of tasty, grab-and-go breakfasts or snacks.
I love that I can make a big batch and have breakfast ready for the entire week. These are great for fasting because they’re packed with protein and can keep you full without feeling heavy.
10. Cauliflower Fried Rice
This low-carb version of fried rice is a great way to satisfy your cravings without the extra carbs. Cauliflower rice is an amazing substitute for regular rice—it’s light but still gives you that “rice” texture that we all know and love.
To make cauliflower fried rice, pulse cauliflower in a food processor until it resembles rice. Then, sauté it with some garlic, onions, peas, carrots, and soy sauce (or coconut aminos for a paleo-friendly version). Add some scrambled eggs and your choice of protein, like shrimp or chicken, for a complete meal.
This recipe is super customizable, and it’s one of my favorite go-to meals when I want something quick, satisfying, and low-carb.
There you go—10 delicious and easy recipes that are perfect for your intermittent fasting journey. Whether you’re just getting started with fasting or you’ve been doing it for a while, these recipes are easy to make and will help you stay on track with your health goals.