Intermittent Fasting Meal Ideas to Make Weeknights Easier

Are you tired of the same meal rotation? Do you need a dish or two to spice things up? It can be difficult to figure out what to cook every single day, particularly if you’re managing a full-time job or other demands that require your time and attention. When you’re pressed for time, you may find yourself cycling through quick and easy dishes, such as pasta, rotisserie chicken, mashed potatoes, or mac and cheese. 

However, you may find that fasting works best when paired with whole, natural, and nutrient-dense foods. The intermittent fasting meal ideas listed here can help you get started, stay on track, and see results. You can use them to get a general idea of the concept and then customize a meal plan that’s based on your needs.

Every meal selection, when done properly, can boost satiety, energy, digestion, and overall health. The ingredients nourish the body and make your fast a healthier experience. Let’s get started. 

What Are Some Intermittent Fasting Meal Ideas?

The body can use various food sources for energy, including carbohydrates, proteins, and fats. Meals should optimize nutrient intake during the eating window without undermining the goals that are associated with fasting. Balancing satiety, nutrition, hydration, and caloric intake can help with digestion and reduce weight (1).

The key components of a balanced meal will typically include combinations of fruits, vegetables, whole grains, healthy fats, and lean proteins. They provide the body with essential nutrition, fluid, macro, and micronutrients. Including a variety of whole foods can keep you full for longer and provide sustained energy.

Here are some nourishing intermittent fasting meal ideas to add to your list:

Breakfast (First Meal After Fast)

• Hummus Platter: Hummus with pita bread, carrot sticks, tomatoes, peppers, cucumber, and olives. You can also use breadsticks, wholegrain crackers, or toast — anything that’s “dippable”. 
• Lentil Soup: Cook the red lentils, leeks, carrots, and tomato sauce in vegetable broth. Add garlic, onion, cumin, and paprika for flavor. Serve with a side of whole-grain bread. 
• Avocado and Egg Toast: Mash some avocado and spread it over whole-grain toast. Top with poached eggs and sprinkle sesame seeds, chili flakes, salt, and pepper. 
• Guacamole Omelet: Combine mashed avocado, onion, lime, cilantro, and salt. Stuff the omelet with guacamole. Add toppings like shredded cheese or diced tomatoes. Fold and serve. 
• Steamed Broccoli with Cheese: Cook some broccoli and serve it with melted cheese on top. Add a boiled egg for some extra protein. Season with salt, pepper, and herbs.
• Greek Yogurt Parfait: Layer the Greek yogurt with fresh berries, granola, and almond butter. Add some honey to taste. 
• Smoothie Bowl: Blend banana, pineapple, strawberries, and coconut water. Add toppings like seeds, fresh cuts of fruit, or rice cereal. 
• Oatmeal with Nuts and Fruit: Make rolled oats and combine them with berries, peaches, bananas, pecans, or walnuts.  

Lunch

• Sweet Potato Tacos: Roast sweet potatoes and cook black beans. Scoop out the avocado flesh and blend it with lime juice, salt, garlic, and cilantro. Warm the tortillas, then spread the mashed beans, sweet potatoes, and avocado dip over them. 
• Vegetable Stir-Fry: Choose a mixture of colorful vegetables, such as onions, cabbage, green beans, carrots, zucchini, mushrooms, bell peppers, and yellow squash. Cook them in a sweet and savory sauce. Serve with tofu or shrimp over brown rice or whole-wheat noodles.
• Stuffed Peppers: Fill red and green bell peppers with cooked ground beef, rice, tomato paste, and cheese. Season with herbs and spices and bake in the oven until softened.  
• Buddha Bowl: Build a combination of your favorite vegetables and protein over rice. You can add some sweet potatoes, radishes, carrots, red cabbage, kale leaves, microgreens, chickpeas, or quinoa. Drizzle over some turmeric tahini dressing. 
• Baked Chicken Breast with Vegetables: Season the chicken breasts with olive oil, salt, pepper, herbs, and spices. Bake until caramelized and serve with oven-roasted vegetables. You can use Brussels sprouts, zucchini, parsnip, or squash. Top with sour cream or feta cheese. 

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Dinner (Last Meal Before Fast)

• Curry and Rice: Prepare slow-cooked beef mince in a sweet and spicy curry sauce. Add potatoes and carrots and serve over rice. Include garlic, onions, and ginger for better flavor and nutritional value. 

• Beef Stew: Simmer the beef in broth with onions, carrots, peas, celery, and potatoes. Use chunky vegetables to create a rich gravy. Sprinkle over some herbs and spices that complement the texture and flavor. 

• Vegetable Soup: Cook potatoes, carrots, green beans, and celery in a tomato broth. Add some minced garlic, dried thyme, salt, and pepper. 

• Grilled Salmon: Marinate salmon fillets in olive oil, lemon zest, soy sauce, herbs, salt, and pepper. Grill the salmon skin-side down for a couple of minutes until crispy. Flip to cook on both sides. Serve over rice or roasted vegetables. 

• Tuna Noodle Casserole: Cook celery and onion until tender. Combine with cooked noodles, peas, tuna, and parsley. Pour in mushroom soup and milk and mix well. Spread the contents into a casserole dish. Top with cheese and bake until bubbly or fully cooked.  

• Mediterranean Bowl: Assemble a bowl with quinoa, chickpeas, lettuce, and vegetables. Chop and dice cucumber, tomatoes, bell peppers, and red onions. Add some olives and serve with hummus. Garnish with sesame seeds, parsley, and feta cheese. 

• Tuna Salad: Combine tuna with celery, mayonnaise, and onion. Add some lemon juice, pickle relish, garlic, salt, and pepper. Serve with whole-grain toast. 

Read More: Intermittent Fasting for Women Over 40. Is it Healthy? 

Which Meals Are the Best for Intermittent Fasting?

You should focus on balanced meals that include a combination of fiber-rich carbohydrates, healthy fats, protein, fruits, and vegetables. This can keep you feeling full for longer and provide sustained energy throughout the fasting window. 

These additions can accommodate any eating pattern:

1. 1. Lean Proteins: Protein can preserve lean body mass during fasting periods. It can support muscle maintenance and prevent chronic diseases. Excellent sources include turkey, tofu, chicken, fish, beans, tempeh, and lentils (2).
   2. Healthy Fats: Good fats can help with appetite control, nutrition absorption, and metabolic function. Combine sources such as olive oil, fatty fish, avocado, and seeds to make intermittent fasting meal ideas for weight loss (3). 
   3. Whole Grains: Load up on a variety of whole grains such as barley, oats, quinoa, and brown rice. They stimulate bowel movement and promote fullness, and glucose control (4). 
   4. Fruits and Vegetables: Colorful whole foods contain an abundance of vitamins and minerals. They hydrate the body, restore electrolyte balance, and soothe the digestive tract (5). 
   5. Dairy or Dairy Alternatives: Dairy foods are helpful for promoting bone-building and other important bodily functions. However, you can also use alternatives to satisfy your calcium and protein intake. Such options include almond milk, coconut milk, oat milk, plant-based sour cream, soy cheese, and avocado oil spread.
   6. Water and Herbal Tea: Drinking fluids whether you’re feasting or abstaining from food restores fluid balance. Some healthy options include peppermint tea, ginger tea, green tea, and lavender tea.

What Is the Best Meal After a 16-Hour Fast?

After finishing a 16-hour fast, you should stick to whole foods and a balanced meal. The food should be gentle on your stomach, preferably a high-fiber, low-carb meal, and include a mix of phytonutrients, healthy fats, and protein. 

For example, you can start with a bowl of oatmeal with some fruits, nuts, and seeds. This provides a good amount of protein and monounsaturated fats along with whole grains and dietary fiber. It can help with digestion, boost satiety, and promote muscle recovery. 

Smoothies can offer a gentler way to introduce nutrients to your body after a long fast. Blended drinks provide micronutrients that benefit the immune system without overwhelming the digestive tract. 

Soups or broths contain easily digestible carbs and plenty of essential nutrients. After the soup, you can opt for some yogurt or kefir. Fermented products together with whole-grain bread can gently break a fast. They boost good bacteria in your gut and promote intestinal efficiency. 

Salads can also nourish the body. Your intermittent fasting meal ideas should include kale, cabbage, collard greens, spinach, arugula, watercress, artichoke, and mustard greens. This will create a high-fiber, high-micronutrient meal that’s low in calories. 

However, you need to be careful with the dressings. Many traditional creamy salad dressings contain a lot of oil and sugar. A simple vinaigrette offers a lighter and more practical option for weight loss. 

Which Meal Should You Skip in Intermittent Fasting?

Some people choose to go without breakfast, while others prefer to eat early and skip dinner. Studies have suggested that if you’re looking to avoid a certain meal, you may want to skip the latter and fast through the night (6). 

Longer fasting periods can lead to notable metabolic changes. The body breaks down triglycerides into glycerol and fatty acids for energy. The liver converts the fatty acids into ketones and you begin to burn fat (7). 

The goal is to cut calories and drop a few pounds. But, don’t forget: what works for someone else may not work for you.

Although starting your day without breakfast may lead to weight loss, it may also have a negative impact on your cholesterol levels. When you don’t compensate with a balanced and nutritious lunch, skipping breakfast may increase LDL cholesterol. This could lead to a higher risk of cardiovascular disease (8).  

Skipping dinner can lead to weight gain. You may give in to late-night snacking or overeat first thing in the morning. Cravings could disrupt your eating schedule, which can make it harder for you to burn the extra calories (9). 

Before you decide which meal to skip, you should think about your caloric needs, body type, and fitness goals. Determine when your hunger hits the hardest. Do you prefer to eat dinner because you can’t sleep if you’re hungry? Does skipping breakfast harm your hormones?

Blindly skipping meals without effective planning can disrupt your hunger patterns, cognitive function, blood sugar, and hormonal balance. It may cause a nutrient deficiency and potentially damage the immune system. 

So, you should customize your eating window according to your specific nutritional needs. Follow a structured plan with balanced meals. You may use this strategy to reach your health goals and ensure proper nutrition. 

What Is an Example of a 16:8 Intermittent Fasting Meal Plan?

Write a list of all the dishes you enjoy and separate them by meal type. Include all the side dishes and snacks. This can give you a general idea of the foods you’ll need to prepare. You should then choose a menu based on the lists and alternate between dishes. 

Here’s a 7-day meal plan for intermittent fasting:

Read More: 16/8 Intermittent Fasting 7-Day Meal Plan

What Are You Allowed to Eat on Intermittent Fasting?

Intermittent fasting is a particular type of fasting where you go for long periods abstaining from food. However, what’s allowed varies depending on the fasting approach you select. The goal is to let the body tap into its glycogen stores which creates a metabolic shift that can promote a reduction in body fat. 

• During the Fasting Period

In this window, you don’t consume any food for a defined period of time. This keeps your body in a fasted state. However, in some cases, you may consume zero-calorie products to maintain your electrolyte balance and hydration and curb any cravings. 

You can consume:

• Tea
• Black coffee
• Water
• Electrolytes
• Apple cider vinegar 

Avoid adding any additives, sweeteners, or calories as these will break the fast. The goal is to decrease glucose spikes and encourage your body to burn more fat while reducing dehydration. This can offer a sustainable way to cut down on overeating and constant snacking.  

• During the Eating Window

When you’re ready to eat, you should prioritize whole foods and balanced, nutritious meals. The meal should have enough complex carbs, protein, and fiber to satisfy your caloric needs, but not so much that your intake exceeds your dietary needs. Incorporate ingredients such as vegetables and low-calorie fruits to maximize your micro- and macronutrient intake.

Intermittent fasting meal ideas for women usually include more:

• High-quality protein
• Healthy fats
• Complex carbs
• Fruits and vegetables

Gut-healthy foods such as fermented products, bone broth, soups, or water-rich fruits can restore fluid balance and promote digestion and glucose regulation. 

If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, start using the BetterMe: Health Coaching app and overhaul your entire life!

Why Am I Not Losing Weight on 16:8 Fasting?

Many people mistakenly believe they can eat whatever and as much as they want, as long as they do so within the eating window, but this is not the case. 

Here are a couple of reasons why:

• You burn less calories than you take in. The body stores excess calories as fat, which can sabotage your weight loss results. The BetterMe app can track everything you eat so you stay within your target calorie range.
• You just started IF. It takes time for fasting to work. Consistency helps the body adjust. Create a 5-day fasting diet meal plan that suits your tastes and stick to it. 
• You haven’t been active. Exercise helps burn calories and promote weight loss. 
• You turn to comfort foods instead of balanced meals. You eat pastries, doughnuts, frozen dinners, or anything quick to save time. However, to stay fuller for longer, you shouldn’t miss out on valuable protein, fiber, and complex carbs.
• You aren’t changing your lifestyle. Stress and lack of sleep can influence your appetite and hormones and promote weight gain. You may overeat or make bad food choices that can cause changes in fat and muscle mass. 

Frequently Asked Questions

• What should I not eat when fasting?

Eat less highly processed, high-calorie foods. Try to not load up on pastries, frozen meals, packaged sweets, and soft drinks. Many of them have hidden calories and aren’t filling, but are full of sugar, preservatives, and additives.  

• Does lemon water break a fast?

Squeezing a small amount of lemon juice into your water has negligible calories. You need zero-calorie drinks such as black coffee or herbal tea to avoid breaking a fast. However, as long as you don’t add sugar, it shouldn’t cause any problems and should deliver consistent weight loss results. 

• What are the dos and don’ts of intermittent fasting?

Focus on balanced, nutrient-dense meals with plenty of water. Try to be consistent with your routine and incorporate exercise when possible. Avoid binging or consuming excess calories and don’t neglect sleep. Every aspect of your lifestyle can affect your results.

• Can I drink Coke Zero while fasting?

While Coke Zero doesn’t affect your calorie intake, it has artificial sweeteners that can cause an insulin response. Research has shown that the sweet taste of these artificial sweeteners can trigger the release of insulin. This can disrupt your fast, particularly if you’re fasting to improve insulin sensitivity, maximize fat loss, or regulate blood sugar levels. In other words, it can hinder the fasting process over time (10). 

The Bottom Line

The best intermittent fasting meal ideas include nutrient-dense products. You can rotate staple ingredients throughout the week, such as pasta, potatoes, and rice. Customizing your meal plan to your health targets can maximize the fasting benefits.