Appetizing Intermittent Fasting Recipes to Nourish Your Body

For many years humans have known both feast and famine. In recent times this ancient practice has taken a new shape. Also known as intermittent fasting, this is a practice where you eat at specific times and don’t eat at other times. Some research suggests that fasting may have certain benefits (8).

Mark Mattson is a scientist who has been studying the intermittent fasting practice for 25 years. He suggests that our bodies are wired to handle going without food for many hours, even days. So maybe this “not eating for a while” thing, known as intermittent fasting, isn’t such a crazy idea after all!

Like every diet plan out there, intermittent fasting also has some rules. You should also follow a healthy lifestyle by eating a healthy balanced diet, working on your sleep, and including physical activity.

You may be someone who wants to lose weight or someone who wants to get over their constant food cravings. Whatever the purpose, you can craft a plan to help you hit your milestones. This is where having some of the best recipes comes in. Learning a few intermittent fasting recipes can help you walk on this path without trouble.

Read below for some of the best recipes you can prepare when following an intermittent fasting plan.

What Is a Good Meal for Intermittent Fasting?

You should know some ground rules when you opt for intermittent fasting. These include:

• You can consume water and zero-calorie beverages like black coffee or unsweetened tea during fasting.
• Consume healthy balanced meals during your feeding windows..
• Go for fruits and vegetables, lean proteins, healthy fats, and less refined carbs like whole grains.

If you are still in a daze about what foods you should have in your fridge during  intermittent fasting, here are some food items that you should know about:

Avocado

Because of their high unsaturated fat content, avocados are one of the best fruits to eat during intermittent fasting. Research suggests that choosing unsaturated fats instead of saturated fats may lower heart disease risk (10).

Seafood and Fish

The Dietary Guidelines for Americans recommend most adults consume 8 to 10 ounces of seafood per week (4). Besides being rich in protein heart-healthy omega-3 fatty acids, oily fish are also a source of vitamin D (6).

Potatoes

Potatoes are another fulfilling food out there. They are a good source of complex carbohydrates and potassium.  In fact, you can find many intermittent fasting recipes for weight loss, including potatoes. 

Beans and Legumes

Low-calorie protein-rich complex carbs like beans and legumes are another nutritious food you can add to your IF diet. Some research also suggests that foods like black beans, peas, chickpeas, and lentils may help decrease your body weight, even in the absence of calorie restriction (9).

Some other items like eggs, nuts, and whole grains are also worth having in your pantry. You should want to try out different intermittent fasting recipes now and then. The Mediterranean diet is a good place to look for inspiration when curating a wholesome intermittent fasting plan.

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What Should a Beginner Eat During Intermittent Fasting?

Beginners may need help determining what to eat during intermittent fasting. Intermittent fasting isn’t a specific diet – you can eat whatever you want during your eating window, but it’s in your best interest to consume mostly healthy, balanced meals. And if you are someone who barely steps into the kitchen, this could be a massive transformation in your lifestyle.

But don’t worry!

Below, we have listed some dinner recipes for intermittent fasting. You can even consume these during lunch or take leftovers at work if you are short on time. Once you are a pro at these recipes, go ahead and tweak some spice levels to make these intermittent fasting recipes Indian, South Asian, or any other taste you like.

Take a look!

Grilled Lemon Salmon

This recipe could become an instant favorite for the whole family, not only the person who is doing intermittent fasting. Serve it with rice or another starch and whatever vegetable you have on hand. 

Servings per recipe: 4

Ingredients

• 1 1⁄2 lbs salmon filets
• 1 chicken bouillon cube,
• 3 tablespoons water
• 3 tablespoons soy sauce
• 3 tablespoons oil
• 1 lemon, thinly sliced
• 4 tablespoons finely chopped green onions
• 2 slices onions, separated into rings
• 1⁄4 cup packed brown sugar
• 2 teaspoons fresh dill
• 1⁄2 teaspoon pepper
• 1⁄2 teaspoon salt
• 1⁄2 teaspoon garlic powder

Directions

1. Sprinkle dill, pepper, salt, and garlic powder on the salmon.
2. Put the seasoned salmon in a shallow glass dish.
3. Mix sugar, chicken bouillon, oil, soy sauce, and green onions together.
4. Pour the mixture over the salmon.
5. Cover and let it chill in the fridge for 1 hour, turning it over once.
6. Remove the salmon from the marinade.
7. Grill it over medium heat, placing lemon slices and onion rings on top.
8. Cover and cook for 15 minutes or until the fish is fully cooked.

This recipe is courtesy of food.com

Veggie Packed Cheesy Chicken Salad

Having cheese when trying to shed some pounds may seem absurd. But it’s about time we pop the age-old bubble and understand that cheese can be a healthy addition to our meals. And this recipe is proof of that!

Servings per recipe: 1 – 2

Ingredients

• 1 cup cooked boneless skinless chicken breast, cubed
• 1⁄4 cup celery, finely chopped
• 2 teaspoons Dijon mustard
• 1⁄4 cup reduced-fat sharp cheddar cheese, shredded
• 1⁄2 cup Baby Spinach, roughly chopped
• 1⁄4 cup carrot, shaved into ribbons
• 2 tablespoons nonfat sour cream
• 2 1⁄2 tablespoons fat-free mayonnaise
• 1⁄8 teaspoon dried parsley

Directions

1. Put all the ingredients in a bowl and mix well until everything is coated with the mayonnaise mixture.
2. Chill in the fridge for at least 30 minutes, or do this step the night before.
3. Serve.

This recipe is courtesy of food.com

Read more: Green Tea Intermittent Fasting: Benefits and Side Effects

Tempeh Reuben Club Sandwich

This recipe is a combination of balanced micronutrients and satisfying flavors. You should definitely include it in your 7-day meal plan for intermittent fasting or any other plans if you are looking for easy but delicious ways to fulfill your cravings.

Servings per recipe: 2

Ingredients

• ¼ cup mayonnaise made with avocado oil
• 1 tablespoon tomato-based sauce
• 1 teaspoon sour apple vinegar
• ½ teaspoon spicy sauce
• ½ teaspoon hot mustard
• 1 ¼ teaspoons smoked red spice, split
• ¾ teaspoon powdered garlic, split
• ¼ cup chopped pickled cucumbers
• 1 block of tempeh (8 ounces)
• ¾ cup broth made from vegetables with low sodium
• 1 tablespoon soy sauce with reduced salt
• 1 tablespoon vinegar made from aged grapes
• ¼ teaspoon finely ground black seasoning
• 2 tablespoons oil extracted from olives
• 2 halves of Swiss cheese slices
• 6 pieces of bread made from whole grains
• 1 avocado, cut into quarters and sliced
• ½ cup fermented cabbage, drained

Directions

1. Mix mayonnaise, ketchup, apple cider vinegar, hot sauce, mustard, ¼ teaspoon smoked paprika, and ¼ teaspoon garlic powder in a small bowl. Stir in the pickles. Set this sauce aside.
2. Cut the tempeh block in half, then slice each half horizontally to make four thinner pieces. Set them aside.
3. In a skillet (10 inches), combine broth, soy sauce, balsamic vinegar, remaining smoked paprika, garlic powder, and black pepper. Place the tempeh pieces in the skillet and cut side down. Bring it to a boil over high heat, then reduce to medium-high and let it simmer for three minutes.
4. Flip the tempeh over and simmer for two minutes until most of the marinade is soaked up. If the pan gets dry, add more broth or water, one tablespoon at a time. Remove the tempeh and set it aside.
5. Pour two tablespoons of olive oil into the pan and spread it around. Put the tempeh back into the pan and cook for about two minutes on each side. Turn off the heat. Place half a slice of Swiss cheese on top of each piece of tempeh.

This recipe is courtesy of brainandlife.org.

Your menu will look different according to your personal preferences. 

If you are trying to lose weight, it’s helpful to look for foods that are relatively low in calories but contain plenty of nutrients, so you meet your nutritional needs without going over your energy requirements.. It might help to consult a registered dietitian or certified online platforms to curate a meal plan.

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What Foods to Avoid While Following Intermittent Fasting?

You should probably limit or avoid the following foods when following any intermittent fasting plans:

Added Sugar

Foods that are high in added sugar tend to have a lot of calories with not a lot of nutrients, and they don’t make you feel very full after eating them (11). This can make it difficult to reduce your calorie intake and lose weight if that is your goal. Try to keep added sugars to a minimum.

Unhealthy Fats

Foods with a high content of unhealthy fats, like processed meats and fried items, are not the best for heart health. They may also contribute to weight gain, which is the last thing you want when practicing intermittent fasting (1).

Alcohol

Alcohol contains its own calories, plus most of us tend to eat more food when we are drinking (2). These extra calories can make it more difficult to create the calorie deficit you need to lose weight, plus too much alcohol can affect your sleep and your energy levels the next day.

High Sodium Foods

Sodium is a nutrient that most of us get too much of, which can contribute to fluid retention and needs to be limited by those with certain health conditions (5). Some food items considered high in sodium include fast foods, ultra-processed foods, and canned soups. Knowing this, you may want to limit these foods in your intermittent fasting meal plans.

Caffeine

Caffeine is a stimulant that is in some of the zero-calorie beverages that people often drink during their fasting window (3). It is okay to have a moderate amount of caffeine, but be careful not to overdo it, or to have it too close to bedtime, as it could impact your sleep. 

Some people need clarification about what to eat after fasting. You can eat whatever you want, but if you want to lose weight or improve your health, a healthy balanced diet is essential. Of course, everyone is different, and we should regard individual preferences when planning an intermittent fasting schedule.

Other considerations may include medical history, food allergies, and other dietary requirements that should be considered when opting for the recipes.

Read more: Intermittent Fasting and Running: A Winning Combination or a Terrible Mistake?

FAQs

• How much weight can you lose in a month on intermittent fasting?

The amount of weight you can lose in a month with intermittent fasting depends on the plan you are following. It also relies on your starting weight, body composition, activity level, metabolism, and the protocol that you are following.

Generally, people can experience weight loss that ranges between 1 to 8 pounds per month.

• Can I eat pizza while intermittent fasting?

You can eat anything you want during your eating window while intermittent fasting, including pizza. However, pizza is typically a higher-calorie food that you probably don’t want to eat every day if you’re trying to reduce your calorie intake to lose weight. But on occasion, go for it.

• What’s the first thing you should eat after a 16-hour fast?

The first thing you eat after a 16-hour fast should be a balanced meal that provides your body with essential nutrients and energy to break the fast effectively. Load up on colorful fruits and vegetables, lean protein, complex carbs, and healthy fats while paying extra attention to hydration.

The Bottom Line

All in all, intermittent fasting is a popular way to lose weight, but it matters what you eat during your eating window. After looking at all the recipes and ground rules, you should be thoughtful when following an IF plan. The protocols of a 30-day fasting challenge are different from a 7-day intermittent fasting plan. Analyze all the factors such as your health, dietary needs, activity levels, and weight loss goals. And as we always say, working with a healthcare provider is always the smart approach.