Whether you’re following a 16:8 schedule, the 5:2 method, or another intermittent fasting pattern, these 10 recipes are designed to maximize nutrition, satisfaction, and flavor during your eating window.
Each recipe balances proteins, healthy fats, and complex carbohydrates to keep you energized throughout your day and support your fasting goals.
Want these recipes on the go?
Download our free PDF with all 10 intermittent fasting recipes, complete with shopping lists and meal prep tips.
Listed below are 10 Recipes for Intermittent Fasting
Let’s cover some fundamentals.
When planning meals for intermittent fasting, focus on these key principles:
Nutrient Density
Since you’re eating within a limited window, make every bite count. Choose foods rich in vitamins, minerals, and antioxidants to nourish your body properly.
Protein Balance
Adequate protein helps preserve muscle mass during fasting periods and increases satiety, keeping you fuller longer. Aim for 25-30% of your calories from quality protein sources.
Healthy Fats
Incorporating olive oil, avocados, nuts, and other healthy fats provides sustained energy and helps control hunger between meals.
Complex Carbohydrates
Fiber-rich carbs from vegetables, fruits, and whole grains help stabilize blood sugar and provide steady energy throughout your eating window and beyond.
Nutrient-dense foods that form the foundation of effective intermittent fasting meals
1. Protein-Packed Breakfast Bowl
This hearty breakfast bowl is perfect for breaking your fast, providing high-quality protein from eggs to stabilize blood sugar levels and healthy fats from avocado for sustained energy. The combination helps prevent the energy crash that can happen after a longer fast.
| Ingredients | Amount | Instructions |
| Eggs | 3 large | 1. Heat olive oil in a pan over medium heat 2. Cook eggs to your preference (scrambled, fried, or poached) 3. While eggs cook, slice avocado and halve cherry tomatoes 4. Place spinach in a bowl, top with eggs, avocado, and tomatoes 5. Sprinkle with feta cheese and season with salt and pepper |
| Olive oil | 1 tablespoon | |
| Avocado | 1/2 medium | |
| Cherry tomatoes | 1/4 cup | |
| Fresh spinach | 1 cup | |
| Feta cheese | 1 tablespoon | |
| Salt and pepper | To taste |
Nutritional Highlight: This meal provides approximately 400 calories with 24g of protein, 30g of healthy fats, and 10g of carbohydrates. The protein and fat content helps maintain satiety for hours after breaking your fast.
2. Mediterranean Chickpea Bowl
This Mediterranean-inspired bowl features plant-based protein from chickpeas, complemented by fiber and healthy fats. It’s an ideal lunch option during your eating window that will keep you satisfied for hours without causing energy crashes.
| Ingredients | Amount | Instructions |
| Chickpeas (canned) | 1 cup | 1. Drain and rinse chickpeas 2. Dice cucumber, slice red onion, halve cherry tomatoes 3. Combine chickpeas, tomatoes, cucumber, red onion, and greens in a bowl 4. Drizzle with olive oil and lemon juice 5. Season with salt, pepper, and oregano 6. Top with feta cheese, hummus, and olives if using 7. Gently toss to combine |
| Cherry tomatoes | 1/2 cup | |
| Cucumber | 1/2 medium | |
| Red onion | 1/4 small | |
| Feta cheese | 1/4 cup | |
| Olive oil | 1 tablespoon | |
| Lemon juice | From 1/2 lemon | |
| Salt and pepper | To taste | |
| Dried oregano | A pinch | |
| Spinach or arugula | A handful | |
| Hummus | 2 tablespoons |
Nutritional Highlight: This bowl provides approximately 450 calories with 15g of protein, 25g of healthy fats, and 40g of complex carbohydrates. The fiber from chickpeas and vegetables helps regulate blood sugar and supports digestive health.
3. Salmon and Quinoa Salad
This protein-rich salad combines omega-3 fatty acids from salmon with the complete protein of quinoa. It’s an excellent choice for a satisfying lunch or dinner during your eating window, providing sustained energy and supporting muscle maintenance.
| Ingredients | Amount | Instructions |
| Cooked quinoa | 3/4 cup | 1. Cook quinoa according to package instructions and let cool 2. In a large bowl, combine quinoa, salmon, cucumber, tomatoes, and red onion 3. Drizzle with olive oil and lemon juice 4. Season with salt and pepper 5. Sprinkle with fresh herbs if using 6. Toss gently to combine |
| Smoked salmon | 4 oz | |
| Cucumber | 1/2 cup, diced | |
| Cherry tomatoes | 1/4 cup, halved | |
| Red onion | 1/4 small, thinly sliced | |
| Olive oil | 1 tablespoon | |
| Lemon juice | From 1/2 lemon | |
| Salt and pepper | To taste | |
| Fresh dill or basil | 1 tablespoon, chopped |
Nutritional Highlight: This salad provides approximately 350 calories with 25g of protein, 15g of healthy fats, and 30g of complex carbohydrates. The omega-3 fatty acids in salmon help reduce inflammation and support brain health.
4. Chicken and Veggie Stir-Fry
This quick and versatile stir-fry delivers lean protein and a variety of vegetables in one satisfying dish. It’s perfect for dinner during your eating window and can be easily customized based on the vegetables you have available.
| Ingredients | Amount | Instructions |
| Chicken breast | 1 boneless, skinless, thinly sliced | 1. Heat avocado oil in a pan over medium-high heat 2. Season chicken with salt and pepper, stir-fry until cooked through 3. Add garlic, ginger, and mixed vegetables 4. Stir-fry for 3-5 minutes until vegetables are tender-crisp 5. Add soy sauce/coconut aminos and honey if using 6. Stir to combine and heat through 7. Garnish with sesame seeds and herbs if desired |
| Mixed vegetables | 2 cups, chopped | |
| Avocado oil | 1 tablespoon | |
| Garlic | 1 clove, minced | |
| Ginger | 1 teaspoon, grated | |
| Soy sauce or coconut aminos | 2 tablespoons | |
| Honey or maple syrup | 1 teaspoon (optional) | |
| Salt and pepper | To taste | |
| Sesame seeds | A sprinkle (optional) | |
| Cilantro or green onions | A handful, chopped (optional) |
Nutritional Highlight: This stir-fry provides approximately 300 calories with 30g of protein, 10g of healthy fats, and 15g of carbohydrates. The variety of vegetables delivers essential vitamins, minerals, and fiber.
5. Sweet Potato and Black Bean Bowl
This plant-based bowl combines complex carbohydrates from sweet potatoes with protein-rich ingredients like black beans. It’s a filling option that provides steady energy throughout your eating window and beyond.
| Ingredients | Amount | Instructions |
| Sweet potato | 1 medium, cooked and diced | 1. Cook sweet potato until tender (roast, microwave, or steam) 2. Drain and rinse black beans 3. Combine sweet potato, black beans, avocado, corn, and bell pepper in a bowl 4. Drizzle with olive oil and lime juice 5. Season with salt, pepper, and spices 6. Top with cilantro if desired 7. Gently mix to combine |
| Black beans | 1/3 can (about 1/2 cup) | |
| Avocado | 1/2 medium, sliced | |
| Corn | 1/4 cup | |
| Red bell pepper | 1/4 cup, diced | |
| Olive oil | 1 tablespoon | |
| Lime juice | From 1/2 lime | |
| Salt and pepper | To taste | |
| Chili powder or cumin | A pinch (optional) | |
| Fresh cilantro | Chopped (optional) |
Nutritional Highlight: This bowl provides approximately 400 calories with 10g of protein, 20g of healthy fats, and 45g of complex carbohydrates. The fiber from sweet potatoes and beans helps maintain stable blood sugar levels.
6. Greek Yogurt Parfait
This protein-rich parfait makes an excellent breakfast or snack during your eating window. The combination of protein from Greek yogurt and fiber from berries and granola provides balanced nutrition and sustained energy.
| Ingredients | Amount | Instructions |
| Greek yogurt (plain, unsweetened) | 1 cup | 1. Layer Greek yogurt in the bottom of a glass or bowl 2. Add a layer of mixed berries 3. Sprinkle a layer of granola 4. Drizzle with honey if desired 5. Repeat layers until ingredients are used 6. Top with nuts and seeds |
| Mixed berries | 1/2 cup | |
| Granola | 1/4 cup | |
| Honey or maple syrup | 1 teaspoon (optional) | |
| Chopped nuts | 2 tablespoons | |
| Chia seeds or flaxseeds | A sprinkle (optional) |
Nutritional Highlight: This parfait provides approximately 350 calories with 25g of protein, 12g of healthy fats, and 30g of carbohydrates. The protein content helps maintain muscle mass during fasting periods.
7. Tuna and Avocado Lettuce Wraps
These light yet satisfying wraps combine lean protein from tuna with healthy fats from avocado. They’re perfect for a quick lunch or light dinner during your eating window, especially when you want something refreshing.
| Ingredients | Amount | Instructions |
| Tuna in water or olive oil | 1 can (5 oz), drained | 1. In a bowl, combine tuna, mashed avocado, olive oil, and red onion 2. Add lemon juice and mix well 3. Season with salt, pepper, and chili flakes if using 4. Spoon the mixture onto each lettuce leaf 5. Add optional toppings if desired 6. Fold or wrap the lettuce around the filling |
| Avocado | 1 ripe, mashed | |
| Olive oil | 1 tablespoon | |
| Red onion | 1/2 small, finely chopped | |
| Lemon juice | 1 tablespoon | |
| Salt and pepper | To taste | |
| Chili flakes | A pinch (optional) | |
| Large lettuce leaves | 4-6 leaves |
Nutritional Highlight: These wraps provide approximately 300 calories with 25g of protein, 20g of healthy fats, and minimal carbohydrates. They’re an excellent low-carb option that still delivers substantial nutrition.
8. Protein-Packed Smoothie
This nutrient-dense smoothie is perfect for breaking your fast or as a post-workout meal during your eating window. It combines protein, healthy fats, and fiber for a balanced nutritional profile that supports muscle recovery and provides sustained energy.
| Ingredients | Amount | Instructions |
| Protein powder | 1 scoop | 1. Combine all ingredients in a blender 2. Blend until smooth and creamy 3. Add more milk if too thick 4. Add more frozen banana if too thin 5. Pour into a glass and enjoy immediately |
| Almond milk (or milk of choice) | 1 cup | |
| Banana | 1/2, sliced and frozen | |
| Greek yogurt | 1/2 cup | |
| Almond butter or peanut butter | 1 tablespoon | |
| Chia seeds | 1 tablespoon | |
| Spinach or kale | A handful (optional) | |
| Ice cubes | Optional |
Nutritional Highlight: This smoothie provides approximately 350 calories with 30g of protein, 15g of healthy fats, and 25g of carbohydrates. The combination of protein and healthy fats helps control hunger for hours.
9. Avocado and Egg Wrap
This portable meal combines protein from eggs with healthy fats from avocado in a convenient wrap format. It’s perfect for a quick breakfast or lunch during your eating window, especially when you’re on the go.
| Ingredients | Amount | Instructions |
| Whole wheat tortilla | 1 large | 1. Heat olive oil in a pan over medium heat 2. Beat eggs, season with salt and pepper, and scramble until cooked 3. Warm tortilla in another pan or microwave for 10-15 seconds 4. Spread mashed avocado over the center of the tortilla 5. Place scrambled eggs on top of avocado 6. Add spinach and sprinkle with cheese 7. Add salsa if desired 8. Fold sides in and roll up tightly |
| Eggs | 2 large | |
| Avocado | 1/2 ripe, mashed | |
| Spinach leaves | 1/4 cup fresh | |
| Cheddar cheese | 2 tablespoons, shredded | |
| Salsa | 1 tablespoon (optional) | |
| Salt and pepper | To taste | |
| Olive oil | A drizzle |
Nutritional Highlight: This wrap provides approximately 400 calories with 20g of protein, 25g of healthy fats, and 25g of complex carbohydrates. The combination of protein, fat, and fiber helps maintain stable blood sugar levels.
10. Quinoa Salad with Roasted Vegetables
This hearty salad combines protein-rich quinoa with fiber-packed roasted vegetables for a satisfying meal. It’s perfect for meal prep and can be enjoyed hot or cold during your eating window.
| Ingredients | Amount | Instructions |
| Quinoa | 1/2 cup, uncooked | 1. Cook quinoa according to package instructions and let cool 2. Preheat oven to 400°F (200°C) 3. Toss vegetables with olive oil, salt, and pepper 4. Roast vegetables for 20-25 minutes until tender and slightly caramelized 5. In a large bowl, combine cooked quinoa and roasted vegetables 6. For dressing, whisk together olive oil, lemon juice, garlic, and herbs 7. Pour dressing over quinoa mixture and toss 8. Add feta cheese and gently combine 9. Serve warm or cold |
| Mixed vegetables (bell peppers, zucchini, cherry tomatoes, red onion) | 2 cups, chopped | |
| Olive oil | 2 tablespoons, divided | |
| Lemon juice | 1 tablespoon | |
| Garlic | 1 clove, minced | |
| Fresh herbs (parsley, basil, or mint) | 2 tablespoons, chopped | |
| Feta cheese | 1/4 cup, crumbled | |
| Salt and pepper | To taste |
Nutritional Highlight: This salad provides approximately 400 calories with 12g of protein, 20g of healthy fats, and 40g of complex carbohydrates. The combination of quinoa and vegetables provides a wide range of essential nutrients.
Tips for Successful Meal Planning During Intermittent Fasting
Timing Your Meals
Consider breaking your fast with a protein-rich meal to help stabilize blood sugar and provide sustained energy. For many people, a substantial breakfast or lunch works well as the first meal after fasting.
Meal Prep
Prepare meals in advance to ensure you have nutritious options ready during your eating window. This helps prevent impulsive food choices when hunger strikes after a fast.
Stay Hydrated
Drink plenty of water during both fasting and eating windows. Sometimes what feels like hunger is actually thirst, especially during fasting periods.
Listen to Your Body
Pay attention to how different foods make you feel. Some people find that higher fat meals help them stay satisfied longer during fasting periods, while others prefer more protein or complex carbs.
“Intermittent fasting isn’t about restricting calories, but rather about timing your nutrient intake to align with your body’s natural rhythms. Focus on nutrient-dense, satisfying meals during your eating window to support overall health and make fasting periods more comfortable.”
Make Intermittent Fasting Easier
Get our complete guide to intermittent fasting with all 10 recipes, shopping lists, meal prep tips, and a 14-day meal plan to simplify your fasting journey.
Making Intermittent Fasting Work for You
Intermittent fasting is a flexible eating pattern that can be customized to fit your lifestyle and preferences.
The key to success is finding nutritious, satisfying meals that work for your unique needs and schedule.
These 10 recipes provide a starting point for creating balanced meals during your eating window.
Remember that the quality of your food matters just as much as the timing.
Focus on whole, nutrient-dense ingredients that provide sustained energy and support your overall health goals.
Whether you’re new to intermittent fasting or looking to refresh your meal options, these recipes can help make your fasting journey more enjoyable and sustainable for the long term.
