If you’re reading this, there’s a good chance you’re either already fasting or thinking about trying it out. Maybe you’re on a 16:8 schedule, or perhaps you’re experimenting with fasting for its health benefits. No matter what your fasting routine looks like, one thing’s for sure—when it’s time to eat, you need meals that will keep you full and energized until your next window. After all, the last thing you want is to feel sluggish or starving before your next meal!
When I first started fasting, I struggled with what to eat during my eating windows. I didn’t want to eat too much, but I definitely needed something filling and nourishing. Over time, I found a few recipes that really help me stay full and energized throughout the day. These meals are all simple, nutritious, and will support your fasting journey. Let’s dive into some of my favorites!
1. Energizing Smoothie Bowls
Starting your day off with a nutrient-packed smoothie bowl is a great way to stay energized without feeling too heavy. Plus, you can make it fun by adding your favorite toppings. I love to blend up a base of spinach, frozen banana, and almond milk. Then, I top it off with chia seeds, granola, and a drizzle of almond butter. The protein and healthy fats in the almond butter, along with the fiber from the banana and chia seeds, keep me full well into the afternoon.
If you like your smoothie bowls a bit sweeter, try adding some frozen berries or a scoop of vanilla protein powder for an extra boost. Smoothie bowls are easy to customize, so don’t be afraid to get creative!
2. Avocado and Egg Breakfast Wraps
If you’re craving something savory in the morning, these avocado and egg breakfast wraps are perfect. They’re packed with healthy fats and protein, which makes them super filling. All you need is a whole-grain tortilla, mashed avocado, scrambled eggs, and a handful of spinach or your favorite veggies. Sometimes, I’ll add a sprinkle of cheese for an extra flavor boost.
What I love about this recipe is how versatile it is. You can swap the eggs for scrambled tofu if you prefer a plant-based version, or add some turkey bacon for a little extra protein. These wraps are great for breakfast or lunch and will keep you full for hours.
3. Quinoa Salad with Grilled Chicken
When it comes to lunches, I’m all about meals that I can make ahead and store in the fridge for a couple of days. Quinoa salad with grilled chicken is one of those meals that’s easy to prep and packed with protein and fiber. Quinoa is a whole grain that’s high in protein, and adding grilled chicken provides even more of that muscle-building goodness.
To make this dish, I cook the quinoa according to the package instructions, then let it cool. Once it’s cool, I add in some diced cucumber, cherry tomatoes, and red onion. For extra crunch, throw in some roasted chickpeas or sunflower seeds. The dressing is a simple mix of olive oil, lemon juice, and a pinch of salt and pepper. You can make this salad in bulk and have it ready for the next few days—perfect for busy workweeks!
4. Roasted Veggies with Hummus
Snacking while fasting can be tricky, right? You want something that’s light but still satisfying enough to hold you over until your next meal. Roasted veggies with hummus are one of my go-to snacks when I’m looking for something quick and healthy.
I’ll chop up any veggies I have on hand—sweet potatoes, carrots, zucchini, and bell peppers are great options—and toss them in olive oil, salt, and pepper. Then, I roast them in the oven at 400°F for about 20-25 minutes until they’re tender and slightly crispy. The hummus provides protein and fiber to keep me feeling full, and the roasted veggies are an excellent source of vitamins and minerals. This snack is also great for dipping, so it feels indulgent without the guilt.
5. Salmon and Sweet Potato Bowls
For dinner, I love making these salmon and sweet potato bowls. They’re not only delicious, but they also offer a great balance of protein, carbs, and healthy fats. Sweet potatoes are my go-to carb source during fasting days because they provide slow-burning energy and are loaded with fiber and antioxidants.
To make this meal, I bake a piece of salmon in the oven with a little olive oil, salt, and pepper until it’s perfectly cooked. At the same time, I roast a sweet potato until it’s tender and caramelized. Once everything is ready, I assemble the bowl with a base of leafy greens, add the roasted sweet potato cubes, top with the salmon, and finish it off with a dollop of Greek yogurt or a drizzle of tahini sauce. It’s a filling meal that will leave you feeling full but not sluggish, which is perfect when you’re fasting.
6. Zucchini Noodles with Pesto
If you’re craving pasta but want something lighter, zucchini noodles (or “zoodles”) are a great alternative. They’re low-carb, full of fiber, and super light on the stomach, which makes them ideal for fasting days when you don’t want to feel too weighed down.
For this dish, I spiralize zucchini into noodles, then sauté them in a little olive oil for just a couple of minutes until they’re soft but still slightly crunchy. Then, I toss them in homemade pesto made with basil, garlic, olive oil, and pine nuts. To make it even more filling, I’ll add grilled chicken or shrimp for some lean protein. This dish is fresh, flavorful, and surprisingly filling!
7. Greek Yogurt Parfaits
I’m a big fan of Greek yogurt parfaits because they’re so easy to put together and can be as sweet or savory as you want. For a filling breakfast or snack, layer Greek yogurt with your favorite toppings, like fresh berries, a sprinkle of granola, and a drizzle of honey. Greek yogurt is full of protein, which helps curb hunger, and the fiber from the berries and granola will keep you feeling full longer.
Sometimes, I add a spoonful of chia seeds or flax seeds to my parfaits for an extra boost of fiber and omega-3s. The great thing about parfaits is that you can change up the toppings based on what you have on hand, making them super versatile!
8. Chicken and Veggie Stir-Fry
When I’m craving something savory and quick, a chicken and veggie stir-fry is my go-to. I’ll sauté chicken with whatever veggies I have in the fridge, like broccoli, bell peppers, and onions, and then stir in a simple sauce made from soy sauce, garlic, and ginger. If I want some extra carbs, I’ll serve it over brown rice or cauliflower rice.
This dish is light, full of nutrients, and takes less than 30 minutes to make. It’s a great option for a busy weeknight when you need something quick but still want to stick to your fasting-friendly goals.
9. Eggplant Parmesan (Lightened Up)
Eggplant Parmesan is a classic, but I’ve lightened it up to make it a more fasting-friendly option. Instead of frying the eggplant, I roast it in the oven with olive oil, salt, and pepper. Then, I layer it with marinara sauce, mozzarella, and a sprinkle of Parmesan cheese, and bake it until it’s bubbly and golden.
This version is lighter than the traditional fried version but still feels comforting and satisfying. Serve it with a side of sautéed spinach or a simple salad for a balanced meal that will keep you full.
10. Chia Seed Pudding
If you have a sweet tooth but still want something that’s healthy and filling, chia seed pudding is the way to go. I love making it the night before so it’s ready to go in the morning. I mix chia seeds with almond milk, a little honey, and vanilla extract, then let it sit overnight in the fridge. In the morning, I top it with fresh berries, nuts, or a sprinkle of cinnamon.
Chia seeds are packed with fiber and healthy fats, making this pudding a perfect meal or snack that keeps you full and energized throughout the day.
So there you have it—10 fasting-friendly recipes that are simple, nutritious, and designed to keep you feeling full and energized. Whether you’re looking for something light and refreshing or hearty and satisfying, these recipes will help you stay on track with your fasting goals. I hope you find them as delicious and satisfying as I do!
Remember, the key to success with fasting is listening to your body and eating meals that nourish you. With these recipes in your arsenal, you’ll have plenty of options to keep you feeling great during your eating windows. Enjoy!