Written and medically reviewed by Nicole Grant, RD
Looking for meal ideas for intermittent fasting that are both nutritious and delicious? Never scramble to whip something up for breakfast, lunch, or dinner again with these dietitian-approved meals.
Easy Meal Ideas for Intermittent Fasting
Embarking on an intermittent-fasting journey doesn’t mean compromising on flavor or variety in your meals. In fact, it opens up an exciting world of culinary possibilities that you can perfectly align with your fasting schedule.
Each of the following recipes is thoughtfully crafted to include a balance of high-quality proteins, whole carbohydrates, abundant fiber, and healthy fats. These components are crucial for amplifying the benefits of your fast and aiding in prolonged satiety, steady energy levels, and overall wellness.
From protein-packed breakfasts that fuel your mornings to fiber-rich dinners that encourage an easier transition into your fast, each dish is a fusion of flavor and nutrition. Dive into these carefully selected meals and experience how they complement and enhance your intermittent-fasting lifestyle, keeping you delighted and nourished every step of the way.
#1) The Classic Breakfast Bowl
The classic breakfast bowl is perfect for breaking an intermittent fast because it provides high-quality protein from eggs to stabilize blood-sugar levels and aid in muscle repair. Healthy fats from avocado and olive oil provide satiety and aid in nutrient absorption, while the fiber and micronutrients from spinach and tomatoes help balance blood sugar and replenish your nutrients post fast.
Ingredients
- 3 large eggs
- 1 tablespoon olive oil
- 1/2 avocado
- 1/4 cup cherry tomatoes
- 1 cup fresh spinach
- 1 tablespoon feta cheese
- Salt and pepper, to taste
Instructions
- Heat the olive oil in a pan over medium heat. Crack the eggs into the pan and cook to your preference (scrambled, fried, or poached).
- While the eggs are cooking, slice the avocado and halve the cherry tomatoes. Roughly chop the spinach.
- Place the spinach in a bowl. Top with the cooked eggs, sliced avocado, and cherry tomatoes.
- Sprinkle the crumbled feta over the bowl. Season with salt and pepper, to taste.
- Enjoy your classic breakfast bowl immediately, savoring the combination of warm eggs, fresh veggies, creamy avocado, and the salty bite of feta.
#2) Avocado and Egg Wrap
This avocado and egg wrap is a fantastic combination of whole foods, healthy fats, and protein. The whole-wheat tortilla offers complex carbohydrates and fiber, while the eggs provide high-quality protein and avocado adds satiating, heart-healthy monounsaturated fats. Wrap it all up, and you’ve got an ideal meal for when you’re on the go.
Ingredients
- 1 large whole-wheat tortilla
- 2 large eggs
- 1/2 ripe avocado, mashed
- 1/4 cup fresh spinach leaves
- 2 tablespoons shredded cheddar cheese (or any cheese of your choice)
- 1 tablespoon salsa (optional)
- Salt and pepper, to taste
- A drizzle of olive oil (for cooking)
Instructions
- Heat a drizzle of olive oil in a pan over medium heat. Beat the eggs in a bowl and pour them into the pan. Scramble the eggs until fully cooked, seasoning with salt and pepper.
- While the eggs are cooking, warm the tortilla in another pan or in the microwave for about 10–15 seconds. This makes it more pliable and easier to wrap.
- Spread the mashed avocado over the center of the warm tortilla. Then, place the scrambled eggs on top of the avocado. Add fresh spinach leaves and sprinkle the shredded cheese over the eggs.
- If you like a bit of a kick, add a tablespoon of salsa on top of the other ingredients.
- Carefully fold the sides of the tortilla in and then roll it up tightly from one end to the other, enclosing the filling.
- Cut the wrap in half if desired, and serve immediately or on the go. Enjoy your wholesome and delicious avocado and egg wrap!
#3) Salmon and Quinoa Salad
This salmon and quinoa salad is an excellent meal for those practicing intermittent fasting, as it provides a balanced blend of proteins, healthy fats, and complex carbohydrates. The protein-rich salmon and fiber-filled quinoa support sustained energy and fullness, ideal for post-fasting nourishment. Additionally, the healthy fats from olive oil and salmon aid in prolonged satiety and nutrient absorption, making this salad a fulfilling and nutritious choice within your eating window.
Ingredients
- 3/4 cup cooked quinoa (can use pre-cooked or quick-cooking quinoa)
- 4 oz smoked salmon, sliced
- 1/2 cup cucumber, diced
- 1/4 cup cherry tomatoes, halved
- 1/4 red onion, thinly sliced
- 1 tablespoon olive oil
- Juice of 1/2 lemon
- Salt and pepper, to taste
- 1 tablespoon chopped fresh dill or basil (optional)
Instructions
- Cook the quinoa according to package instructions and let cool.
- In a large bowl, combine the cooked quinoa, smoked salmon, diced cucumber, cherry tomatoes, and red onion.
- Drizzle olive oil and lemon juice over the salad. Season with salt and pepper to taste.
- Sprinkle chopped dill or basil over the salad for a fresh herby flavor, if desired.
- Toss gently to combine all the ingredients. Serve your salmon and quinoa salad immediately, or refrigerate for a refreshing cold salad to eat later.
#4) Mediterranean Chickpea Bowl
The Mediterranean chickpea bowl is an ideal meal for those observing intermittent fasting, as it offers a balanced mix of plant-based protein, healthy fats, and complex carbohydrates. Chickpeas provide an alternative protein source and fiber to help maintain fullness, which is crucial for periods right after you end one fast or right before you begin the next. The combination of olive oil, feta, and hummus contributes healthy fats, ensuring satiety and aiding in the absorption of fat-soluble vitamins from the vegetables, making it a nutrient-dense and balanced option.
Ingredients
- 1 cup canned chickpeas, drained and rinsed
- 1/2 cup cherry tomatoes
- 1/2 cucumber
- 1/4 red onion
- 1/4 cup feta cheese, crumbled
- 1 tablespoon olive oil
- Juice of 1/2 lemon
- Salt and pepper, to taste
- A pinch of dried oregano
- A handful of fresh spinach or arugula
- 2 tablespoons hummus
- 1 tablespoon chopped Kalamata olives (optional)
Instructions
- Drain and rinse the chickpeas. Dice the cucumber, thinly slice the red onion, and halve the cherry tomatoes.
- In a bowl, combine the chickpeas, cherry tomatoes, cucumber, red onion, and spinach or arugula.
- Drizzle olive oil and lemon juice over the bowl. Season with salt, pepper, and a pinch of dried oregano.
- Sprinkle crumbled feta cheese over the top. Add dollops of hummus and sprinkle with chopped Kalamata olives, if using.
- Toss gently to mix the ingredients. Enjoy your refreshing and nutritious Mediterranean chickpea bowl.
#5) Chicken and Veggie Stir-Fry
The chicken and veggie stir-fry is a great meal for those practicing intermittent fasting, as it provides a healthy balance of lean protein, vegetables, and beneficial fats. The protein from the chicken supports muscle repair and satiety, which are essential after a fasting period. The mix of vegetables adds fiber and a variety of nutrients, while the olive oil contributes healthy fats, making this dish a satisfying and nutritious option to replenish your body after a fast.
Ingredients
- 1 boneless, skinless chicken breast, thinly sliced
- 2 cups mixed vegetables (like bell peppers, broccoli, and carrots), chopped
- 1 tablespoon avocado oil
- 1 garlic clove, minced
- 1 teaspoon ginger, grated
- 2 tablespoons soy sauce or coconut aminos
- 1 teaspoon honey or maple syrup (optional)
- Salt and pepper, to taste
- A sprinkle of sesame seeds (optional)
- A handful of fresh cilantro or green onions, chopped (optional)
Instructions
- Heat the avocado oil in a pan over medium-high heat. Add the chicken slices, season with salt and pepper, and stir-fry until cooked through and lightly browned.
- Add the garlic, ginger, and mixed vegetables to the pan with the chicken. Stir-fry for about 3–5 minutes, or until the vegetables are tender but still crisp.
- Pour the soy sauce/coconut aminos and honey (if using) over the chicken and vegetables. Stir well to combine and heat through.
- Sprinkle sesame seeds and chopped cilantro or green onions over the stir-fry, if desired.
- Serve your chicken and veggie stir-fry immediately. Enjoy a hearty and flavorful meal!
#6) Sweet Potato and Black Bean Bowl
The sweet potato and black bean bowl is an excellent choice for those engaging in intermittent fasting, providing a rich source of plant-based proteins, complex carbohydrates, and healthy fats. The combination of black beans and sweet potato provides a blend of energizing carbohydrates and plant-based proteins. Additionally, the healthy fats from avocado and olive oil aid in balancing blood sugar, making this bowl a satisfying, balanced meal to enjoy in your eating window.
Ingredients
- 1 medium sweet potato, cooked and diced (can use pre-cooked or microwaveable sweet potato for convenience)
- 1/3 of a 15-oz can of black beans
- 1/2 avocado, sliced
- 1/4 cup corn (fresh, canned, or thawed if frozen)
- 1/4 cup red bell pepper, diced
- 1 tablespoon olive oil
- Juice of 1/2 lime
- Salt and pepper, to taste
- A pinch of chili powder or cumin (optional)
- Fresh cilantro, chopped (optional)
Instructions
- Ensure the sweet potato is cooked and diced. Drain and rinse the black beans.
- In a bowl, combine the diced sweet potato, black beans, sliced avocado, corn, and diced red bell pepper.
- Drizzle olive oil and lime juice over the bowl. Season with salt, pepper, and a pinch of chili powder or cumin for extra flavor.
- Sprinkle chopped cilantro over the top for a fresh touch, if desired.
- Mix gently to combine all the ingredients. Enjoy your nourishing and flavorful sweet potato and black bean bowl.
#7) Tuna and Avocado Lettuce Wraps
Tuna and avocado lettuce wraps are a fantastic option for those practicing intermittent fasting, as they offer a healthy balance of lean protein and nutrient-dense foods. The high protein content from tuna aids in satiety and muscle repair, which are important factors during the eating window between fasts. Meanwhile, the healthy monounsaturated fats from avocado support nutrient absorption and provide lasting energy, making these wraps an ideal light, yet nourishing meal to enjoy before you begin your fast.
Ingredients
- 1 can (5 oz) tuna in water or olive oil, drained
- 1 ripe avocado, mashed
- 1 tablespoon olive oil
- 1/2 small red onion, finely chopped
- 1 tablespoon lemon juice
- Salt and pepper, to taste
- A pinch of chili flakes (optional)
- 4–6 large lettuce leaves (such as butter lettuce or romaine)
- Chopped cilantro, sliced radishes, or sesame seeds (optional)
Instructions
- In a bowl, combine the drained tuna, avocado, olive oil, and red onion. Mix well.
- Add lemon juice to the tuna mixture. Season with salt, pepper, and chili flakes (if using). Stir until all ingredients are well combined.
- Spoon the mixture onto each lettuce leaf. If desired, add chopped cilantro, sliced radishes, or a sprinkle of sesame seeds for extra flavor and crunch. Fold or wrap the lettuce around the filling.
- Enjoy your fresh and flavorful tuna and avocado lettuce wraps immediately.
#8) Eggplant-Parmesan Stacks
Eggplant-parmesan stacks provide a vegetarian option that has a good balance of vegetables, protein, and healthy fats. The eggplant base offers a nutrient-dense, high-fiber option that’s ideal for a satisfying meal. The combination of mozzarella and Parmesan cheese adds protein and healthy fats, which are crucial for satiety and balancing blood-sugar and insulin levels.
Ingredients
- 1 medium eggplant, cut into 1/2 inch slices
- 1/2 cup marinara sauce
- 1/2 cup shredded mozzarella cheese
- 1/4 cup grated Parmesan cheese
- 1 teaspoon avocado oil
- Salt and pepper, to taste
- Dried basil or Italian seasoning (optional)
- Fresh basil leaves (optional)
Instructions
- Brush each eggplant slice with olive oil and season with salt, pepper, and dried basil or Italian seasoning if desired.
- Grill the eggplant slices in a grilling pan or skillet over medium heat for about 2–3 minutes on each side, until they are tender and have grill marks.
- Place one grilled eggplant slice onto a baking sheet. Top with a spoonful of marinara sauce and a sprinkle of mozzarella and Parmesan cheese. Repeat the layering with another slice of eggplant and more sauce and cheese. Make additional two-layer eggplant stacks until the eggplant slices run out.
- Place the baking sheet under a broiler for 2–3 minutes or until the cheese is melted and bubbly.
- Top with fresh basil leaves, if desired.
- Plate and serve your eggplant-Parmesan stacks warm.
#9) Greek Yogurt Parfait
The Greek yogurt parfait is an excellent choice for those practicing intermittent fasting, as it provides a rich source of protein from Greek yogurt, which aids in building muscle mass and increasing satiety. The inclusion of nuts and seeds adds healthy fats and essential micronutrients, such as magnesium and potassium. This parfait, with its balance of protein, healthy fats, and carbohydrates from fruits and granola, makes a nutritious and satisfying meal to break a fast with or even as a pre-fast dessert substitute.
Ingredients
- 1 cup Greek yogurt (plain, unsweetened)
- 1/2 cup mixed berries (like strawberries, blueberries, and raspberries)
- 1/4 cup granola
- 1 teaspoon honey or maple syrup (optional)
- 2 tablespoons chopped nuts (such as almonds or walnuts)
- A sprinkle of chia seeds or flaxseeds (optional)
Instructions
- In a glass or bowl, start by spooning a layer of Greek yogurt across the bottom.
- Add a layer of mixed berries over the yogurt.
- Sprinkle a layer of granola over the berries. For added sweetness, drizzle a bit of optional honey or maple syrup on top.
- Repeat the layers until all ingredients are used, finishing with a layer of berries and granola.
- Sprinkle chopped nuts and chia seeds or flaxseeds (if desired) on top for extra texture and nutrients.
- Enjoy your Greek yogurt parfait immediately, or refrigerate it for a chilled treat.
#10) Protein-Packed Smoothie
This protein-packed smoothie offers a substantial source of protein, which is essential for muscle repair and satiety, from both protein powder and Greek yogurt. The inclusion of healthy fats and fiber from almond or peanut butter and chia seeds provides long-lasting energy and aids in a more balanced blood-sugar response — important factors in the post-fasting feeding window.
Ingredients
- 1 scoop protein powder (your choice of flavor)
- 1 cup almond milk (or any milk of your choice)
- 1/2 banana, sliced and frozen
- 1/2 cup Greek yogurt
- 1 tablespoon almond butter or peanut butter
- 1 tablespoon chia seeds
- A handful of spinach or kale (optional)
- Ice cubes (optional)
Instructions
- In a blender, combine the protein powder, almond milk, frozen banana, Greek yogurt, almond or peanut butter, and chia seeds. Add spinach or kale for extra nutrients if desired. You may also add a few ice cubes if you prefer a colder smoothie.
- Blend everything until smooth and creamy.
- If the smoothie is too thick, add a little more milk to reach your desired consistency. If it’s too thin, try blending in another 1/2 frozen banana.
- Pour the smoothie into a glass and enjoy immediately.
Beginner Intermittent-Fasting Meal-Plan Tips
Combining some of the delicious recipes above with these tips will help your fasting journey progress smoothly, leading to positive lifestyle changes, weight loss, and overall better health.
Timing Your Eating and Fasting Windows
Start Small
Start with a shorter fasting period, such as 12 hours, and gradually increase the length of your fast. By choosing well balanced, satiating meals during your eating window, you’ll find you can fast for increasingly longer periods of time without getting hungry!
Choose a Manageable Schedule
Choose times to start and stop your fasts that work best with your preferred meal schedule. For example, if dinner is an important meal for you, make sure your eating window includes that meal. It may mean delaying your breakfast or instead eating an early lunch, but you will be sure to enjoy that last meal of the day.
Consistency Is Key
Aim to fast every day, even if it only lasts 12 hours on some days. If you can commit to being consistent, this new habit will eventually become second nature and part of your normal routine.
The Importance of Nutritional Balance in Your Meals
Balance Your Plate with Fiber, Protein, and Healthy fats
As seen in the recipes shared above, combining foods that provide fiber, protein, and healthy fats improves blood-sugar control, aids in muscle maintenance and growth, and improves satiety, all of which makes your eating and fasting windows more pleasant. (No energy spikes and crashes, and no cravings!)
Aim for Whole, Minimally Processed Foods
The less processed a food is, the more micronutrients and fiber it will retain. These qualities help your body renew and rebuild itself and keep your blood sugar stable, boosting the benefits from your fast.
Avoid Overeating During Your Eating Window
Pre-Plan Your Meals
Knowing what you intend to eat as your Fast Breaker, and even having that ready ahead of time, will help you manage your portions. You’ll be less likely to overindulge on the snacks in the pantry if you already have your meal on hand.
Balance Your Meals
Meals that include primarily minimally processed foods that include fiber, protein, and fat are naturally satiating and have been shown to spontaneously reduce the amount of calories you consume.
Listen to Your Body
Checking in with your body and using certain tools such as the hunger-fullness scale can help you decide when you’ve had enough. Take consistent pauses throughout the meal to check in on how you’re feeling, and stop when you are about 80% full.
Ready to start using Zero? Take the quiz or download the app today.
- Why Should We Care About Hormones? Fasting and Hormone Health - April 1, 2024
- Should You Consider a Continuous Glucose Monitor (CGM) If You’re Non-Diabetic? - March 18, 2024
- All About Insulin and Its Effect on Your Weight-Loss Journey - February 19, 2024
