Starting a new diet or eating plan can be overwhelming, especially when it comes to intermittent fasting. With so many conflicting opinions and guidelines out there, it’s easy to feel unsure about where to begin. But with the right recipes and mindset, you can make intermittent fasting a sustainable and enjoyable part of your lifestyle.
One of the biggest misconceptions about intermittent fasting is that it’s only for advanced dieters or those who have already achieved their weight loss goals. However, many people find that intermittent fasting helps them establish healthier eating habits, increase energy levels, and even improve overall health markers like blood sugar control and insulin sensitivity.
In this article, we’ll be sharing 20 delicious recipes perfect for beginners just starting out with intermittent fasting. From breakfast bowls to salads, stir-fries, and snacks, these recipes are designed to help you navigate the world of intermittent fasting with ease and confidence.
Avocado and Egg Breakfast Bowl
Start your day with a nutritious and delicious breakfast bowl packed with creamy avocado, savory egg, and crunchy whole grain.
Ingredients:
– 2 ripe avocados, sliced
– 4 large eggs
– 1/2 cup cooked brown rice or quinoa
– 1/2 cup cherry tomatoes, halved
– Salt and pepper to taste
– Optional: red pepper flakes for added spice
Instructions:
1. Crack the eggs into a bowl and whisk them together with a fork. Heat a non-stick skillet over medium heat and add the eggs. Cook until the whites are set and the yolks are cooked to your desired doneness.
2. In a separate pan, warm the brown rice or quinoa over low heat.
3. Arrange the cooked egg, avocado slices, cherry tomatoes, and brown rice in a bowl.
4. Sprinkle with salt, pepper, and red pepper flakes (if using).
5. Serve immediately and enjoy!
Cooking Time: 15-20 minutes
Keto-Friendly Chia Pudding
This recipe makes a delicious and healthy chia pudding that’s perfect for a keto-friendly breakfast or snack. With its creamy texture and subtle nutty flavor, you’ll love the way this dessert-like treat supports your low-carb diet.
Ingredients:
– 1/2 cup chia seeds
– 1 cup unsweetened almond milk
– 1/4 cup heavy cream
– 1 tablespoon granulated sweetener (such as Swerve or Erythritol)
– 1/2 teaspoon vanilla extract
– Pinch of salt
Instructions:
1. In a small bowl, mix together chia seeds and granulated sweetener.
2. In a separate bowl, combine almond milk, heavy cream, and vanilla extract. Whisk until smooth.
3. Add the wet ingredients to the dry ingredients and stir well.
4. Refrigerate for at least 2 hours or overnight to allow the pudding to thicken.
5. Give the pudding a good stir before serving. You can top it with your favorite keto-friendly toppings, such as berries, nuts, or shredded coconut.
Cooking Time: None! Simply refrigerate and let the chia seeds do their magic.
Spinach and Feta Omelette
A classic breakfast or brunch option that’s easy to make and packed with flavor.
Ingredients:
– 2 large eggs
– 1/4 cup chopped fresh spinach leaves
– 1/4 cup crumbled feta cheese
– Salt and pepper, to taste
– 1 tablespoon butter or oil
Instructions:
1. In a small bowl, beat the eggs with a fork until well mixed.
2. Heat the butter or oil in a medium non-stick skillet over medium heat.
3. Pour in the eggs and cook for about 2-3 minutes, until the edges start to set.
4. Sprinkle the chopped spinach and crumbled feta cheese over half of the omelette.
5. Use a spatula to gently fold the other half of the omelette over the filling.
6. Cook for an additional minute, until the cheese is melted and the eggs are cooked through.
7. Slide the omelette out of the skillet onto a plate and serve hot.
Cooking Time: 5-7 minutes
Greek Yogurt with Berries and Nuts
This simple yet satisfying dessert is perfect for a hot summer day or as a quick breakfast option. By layering Greek yogurt with fresh berries and crunchy nuts, you’ll create a delightful treat that’s both healthy and indulgent.
Ingredients:
– 1 cup Greek yogurt
– 1/2 cup mixed berries (strawberries, blueberries, raspberries)
– 1/4 cup chopped almonds or walnuts
– 1 tablespoon honey (optional)
Instructions:
1. In a small bowl, mix together the Greek yogurt and honey (if using).
2. Spoon the yogurt mixture into a serving dish or individual cups.
3. Top the yogurt with the mixed berries, leaving a small border around the edges.
4. Sprinkle the chopped nuts over the berries.
5. Serve immediately and enjoy!
Cooking Time: None required! This recipe is ready in minutes.
Cauliflower Rice Stir-Fry
A quick and easy vegetarian stir-fry that replaces traditional rice with cauliflower “rice” for a low-carb twist.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons vegetable oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 cup mixed vegetables (bell peppers, carrots, snap peas)
– 2 teaspoons soy sauce
– Salt and pepper to taste
– Optional: 1/4 teaspoon red pepper flakes for some heat
Instructions:
1. Rinse the cauliflower and remove the leaves and stem. Pulse into small florets in a food processor until it resembles rice.
2. Heat oil in a large skillet or wok over medium-high heat.
3. Add onion and garlic; stir-fry 2-3 minutes until softened.
4. Add mixed vegetables; stir-fry 3-4 minutes until tender-crisp.
5. Add cauliflower “rice” and soy sauce; stir-fry 2-3 minutes until heated through.
6. Season with salt, pepper, and red pepper flakes (if using).
7. Serve hot, garnished with green onions if desired.
Cooking Time: 15-20 minutes
Grilled Chicken with Roasted Vegetables
A classic summer recipe that’s perfect for a quick weeknight dinner or a weekend BBQ. This dish is easy to make and packed with flavor, featuring juicy grilled chicken paired with a colorful medley of roasted vegetables.
Ingredients:
– 4 boneless, skinless chicken breasts
– 2 tbsp olive oil
– 1 tsp garlic powder
– 1 tsp paprika
– Salt and pepper to taste
– 1 large red bell pepper, seeded and sliced
– 1 large yellow bell pepper, seeded and sliced
– 2 large zucchinis, sliced
– 1 large red onion, peeled and sliced
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, mix together olive oil, garlic powder, paprika, salt, and pepper.
3. Brush the mixture evenly onto both sides of the chicken breasts.
4. Grill the chicken for 5-6 minutes per side, or until cooked through.
5. Toss the bell peppers, zucchinis, and onion with olive oil, salt, and pepper.
6. Roast in a preheated oven at 425°F (220°C) for 20-25 minutes, or until tender and lightly caramelized.
Cooking Time: 30-40 minutes
Zucchini Noodles with Pesto
Get creative with this simple and delicious recipe that turns zucchinis into noodles, topped with a vibrant pesto sauce. Perfect for a quick weeknight dinner or a healthy lunch option.
Ingredients:
– 2 medium zucchinis
– 1/4 cup freshly made pesto (see below for recipe)
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Pesto Recipe:
– 1 cup fresh basil leaves
– 1/3 cup pine nuts
– 1/2 cup grated Parmesan cheese
– 1/4 cup extra virgin olive oil
– 2 cloves garlic, minced
– Salt to taste
Instructions:
1. Preheat your spiralizer or julienne peeler and spiralize the zucchinis into noodles.
2. Cook the noodles according to package instructions (usually 3-5 minutes).
3. In a large skillet, combine cooked noodles, pesto, salt, and pepper. Toss well to coat.
4. Top with grated Parmesan cheese (if using) and serve immediately.
Cooking Time: 10-12 minutes
Salmon and Asparagus Bake
A flavorful and healthy dish that combines the richness of salmon with the tender crunch of asparagus, all in a single pan.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1 pound fresh asparagus, trimmed
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– 1 clove garlic, minced
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place the salmon fillets on one half of the sheet.
4. Arrange the asparagus in a single layer on the other half of the sheet.
5. Drizzle olive oil over the asparagus, then sprinkle with garlic and lemon juice.
6. Season the salmon with salt and pepper to taste.
7. Bake for 12-15 minutes or until the salmon is cooked through and the asparagus is tender.
Cooking Time: 12-15 minutes
Turkey and Avocado Lettuce Wraps
These wraps are a delicious and healthy twist on traditional sandwiches. With juicy turkey, creamy avocado, and crisp lettuce, they’re the perfect snack or meal.
Ingredients:
– 1 pound cooked turkey breast
– 2 ripe avocados, sliced
– 4 cups romaine lettuce leaves
– 1/4 cup crumbled feta cheese (optional)
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Cut the cooked turkey into thin strips.
2. In a small bowl, whisk together the olive oil, salt, and pepper.
3. Place a lettuce leaf on a flat surface.
4. Arrange the turkey strips on one half of the lettuce leaf.
5. Top with sliced avocado and crumbled feta cheese (if using).
6. Fold the other half of the lettuce leaf over the filling to create a wrap.
7. Repeat with remaining ingredients.
Cooking Time: None! These wraps are ready in just a few minutes.
Quinoa and Black Bean Salad
A nutritious and flavorful salad that combines the nutty goodness of quinoa with the savory taste of black beans, perfect for a quick and easy lunch or dinner.
Ingredients:
– 1 cup cooked quinoa
– 1 can (15 oz) black beans, drained and rinsed
– 1/2 cup diced red bell pepper
– 1/4 cup chopped fresh cilantro
– 2 tablespoons lime juice
– 1 teaspoon olive oil
– Salt and pepper to taste
Instructions:
1. In a medium bowl, combine quinoa, black beans, red bell pepper, and cilantro.
2. Squeeze lime juice over the mixture and toss to coat.
3. Drizzle with olive oil and season with salt and pepper to taste.
4. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: 5-7 minutes (quinoa cooking time)
Baked Eggs in Avocado
Add a twist to your breakfast routine with this creamy and protein-packed recipe, perfect for a quick and easy morning meal.
Ingredients:
– 2 large eggs
– 1 ripe avocado, halved
– Salt and pepper to taste
– Optional: red pepper flakes or chopped herbs (such as parsley or chives) for added flavor
Instructions:
1. Preheat oven to 375°F (190°C).
2. Crack an egg into each avocado half, making sure the whites are fully contained within the shell.
3. Season with salt and pepper to taste.
4. If desired, add a pinch of red pepper flakes or chopped herbs for added flavor.
5. Place the avocado-egg halves on a baking sheet lined with parchment paper.
6. Bake for 12-15 minutes, or until the whites are set and the yolks are still slightly runny.
7. Remove from oven and let cool for a minute before serving.
Cooking Time: 12-15 minutes
Low-Carb Green Smoothie
Kickstart your day with a refreshing and nutritious low-carb green smoothie that’s packed with protein, fiber, and vitamins. This recipe is perfect for those following a ketogenic or low-carb diet.
Ingredients:
– 1 cup frozen spinach
– 1/2 avocado, sliced
– 1/2 banana (look for a low-carb variety like the ‘Baby Banana’)
– 1/4 cup unsweetened almond milk
– 1/4 cup plain Greek yogurt
– 1 tablespoon chia seeds
– 1 scoop vanilla protein powder (unsweetened)
– Ice cubes (as needed)
Instructions:
1. Add all ingredients to a blender and blend on high speed until smooth and creamy.
2. Taste and adjust sweetness or thickness as needed. You can add more almond milk if desired.
3. Pour into a glass and serve immediately.
Cooking Time: 5 minutes
Broccoli and Cheese Stuffed Chicken
Elevate your chicken game with this flavorful and satisfying recipe that combines the best of green and golden goodness.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1 head of broccoli, chopped
– 2 cups shredded cheddar cheese
– 1/4 cup cream
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix together broccoli and cream until well combined.
3. Stuff each chicken breast with the broccoli mixture, dividing it evenly among the four breasts.
4. Place the stuffed chicken breasts on a baking sheet lined with parchment paper.
5. Drizzle olive oil over the chicken and sprinkle shredded cheese on top.
6. Season with salt and pepper to taste.
7. Bake for 30-35 minutes or until cooked through.
Cooking Time: 30-35 minutes
Cucumber and Hummus Snack Plate
Beat the heat with this light and satisfying snack plate, perfect for a hot summer day. This easy-to-assemble platter combines the coolness of cucumber slices with the creamy goodness of hummus.
Ingredients:
– 2-3 cucumbers
– 1/2 cup hummus
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh parsley or dill for garnish (optional)
Instructions:
1. Slice the cucumbers into thin rounds.
2. Arrange the cucumber slices on a platter or serving plate.
3. Serve the hummus in a small bowl alongside the cucumber slices.
4. Drizzle the olive oil over the cucumber slices and sprinkle with salt and pepper to taste.
5. Garnish with fresh parsley or dill, if desired.
Cooking Time: 0 minutes (all ingredients are ready-to-use)
Enjoy your refreshing snack plate!
Spicy Tuna Lettuce Cups
These spicy tuna lettuce cups are the perfect combination of cool and heat, with tender tuna mixed with crunchy veggies and a kick of spice. Serve as an appetizer or snack for a flavorful treat.
Ingredients:
– 1 can of sushi-grade tuna (drained and flaked)
– 1/2 cup diced cucumber
– 1/4 cup diced red bell pepper
– 1 jalapeño pepper, seeded and finely chopped
– 2 tablespoons soy sauce
– 1 tablespoon sesame oil
– Salt and pepper to taste
– 12-15 large lettuce leaves
Instructions:
1. In a medium bowl, combine tuna, cucumber, bell pepper, and jalapeño.
2. In a small bowl, whisk together soy sauce and sesame oil.
3. Pour the dressing over the tuna mixture and toss to coat.
4. Spoon about 1/2 cup of the tuna mixture onto each lettuce leaf.
5. Serve immediately and enjoy!
Cooking Time: None! This recipe is ready in minutes.
Almond Butter and Banana Smoothie
Start your day with a nutritious and delicious smoothie that combines the natural sweetness of bananas with the richness of almond butter. This quick and easy recipe is perfect for breakfast on-the-go or as a post-workout snack.
Ingredients:
– 1 ripe banana
– 2 tablespoons almond butter
– 1/2 cup plain Greek yogurt
– 1/2 cup milk (dairy or non-dairy)
– 1 tablespoon honey
– Ice cubes (optional)
Instructions:
1. Peel the banana and place it in a blender.
2. Add the almond butter, Greek yogurt, milk, and honey to the blender.
3. Blend the mixture on high speed until smooth and creamy.
4. Add ice cubes if you prefer a thicker consistency.
5. Blend again until the ice is crushed and the smoothie is the desired thickness.
Cooking Time: 2-3 minutes
Serve: Pour into a glass and enjoy! You can also store in an airtight container in the refrigerator for up to 24 hours.
Garlic Butter Shrimp with Zoodles
A flavorful and quick seafood dish that’s perfect for a weeknight dinner or a special occasion.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 2 tablespoons unsalted butter, softened
– 2 cloves garlic, minced
– 1/4 cup grated Parmesan cheese
– 1 zucchini, spiralized (Zoodles)
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a medium skillet, melt butter over medium-high heat. Add garlic and cook for 1 minute or until fragrant.
3. Add shrimp to the skillet and cook for 2-3 minutes per side, or until pink and cooked through.
4. In a large bowl, combine Zoodles and Parmesan cheese.
5. Place the cooked shrimp on top of the Zoodles mixture.
6. Drizzle garlic butter sauce over the shrimp and Zoodles.
7. Season with salt and pepper to taste.
8. Garnish with chopped parsley, if desired.
Cooking Time: 15-20 minutes
Egg Muffins with Spinach and Cheese
Egg Muffins with Spinach and Cheese: A Delicious Breakfast or Snack Option!
Ingredients:
– 6 eggs
– 1 cup fresh spinach leaves, chopped
– 1/2 cup shredded cheddar cheese
– 1 tablespoon butter, melted
– Salt and pepper to taste
– 6 muffin tin cups
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, whisk eggs until well-beaten.
3. Add chopped spinach, shredded cheese, and melted butter to the eggs. Mix well.
4. Pour egg mixture into each muffin tin cup, filling about 3/4 of the way.
5. Bake for 18-20 minutes or until the edges are set and centers are slightly jiggly.
6. Remove from oven and let cool for a few minutes before serving.
Cooking Time: 18-20 minutes
These egg muffins are perfect for a quick breakfast, snack, or even a post-workout treat! Enjoy!
Beef and Vegetable Stir-Fry
A classic stir-fry recipe that combines tender beef with colorful vegetables, perfect for a weeknight dinner or lunch. This dish is ready in under 30 minutes and can be customized to your taste with your favorite vegetables.
Ingredients:
– 1 lb beef strips (sirloin or ribeye)
– 2 cups mixed vegetables (bell peppers, broccoli, carrots, snap peas)
– 2 cloves garlic, minced
– 2 tablespoons soy sauce
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: 1/4 cup chopped green onions for garnish
Instructions:
1. Heat the olive oil in a large skillet or wok over medium-high heat.
2. Add the beef and cook until browned, about 3-4 minutes. Remove from the pan and set aside.
3. Add the mixed vegetables to the pan and cook until they start to soften, about 2-3 minutes.
4. Add the garlic, soy sauce, salt, and pepper to the pan and stir-fry for an additional 1-2 minutes.
5. Return the beef to the pan and stir-fry everything together until the beef is cooked through and the vegetables are tender.
6. Serve hot, garnished with green onions if desired.
Cooking Time: 20-25 minutes
Dark Chocolate and Almond Fat Bombs
These bite-sized treats are the perfect way to satisfy your sweet tooth while also providing a boost of healthy fats. Made with dark chocolate, almonds, and coconut oil, these fat bombs are a delicious and indulgent snack.
Ingredients:
– 1 cup dark chocolate chips (at least 70% cocoa)
– 1/2 cup chopped almonds
– 1/4 cup melted coconut oil
– Pinch of salt
Instructions:
1. In a small bowl, mix together the melted coconut oil and chopped almonds until well combined.
2. Melt the dark chocolate chips in a double boiler or in the microwave in 30-second increments, stirring between each interval until smooth.
3. Pour the melted chocolate into a small silicone mold or a lined mini muffin tin.
4. Spoon the almond mixture on top of the chocolate, leaving a small border around the edges.
5. Refrigerate for at least 2 hours or until set.
6. Enjoy your delicious and healthy fat bombs!
Cooking Time: None required – simply refrigerate until set.
Summary
Get started with intermittent fasting with these delicious and easy-to-make recipes! From breakfast to dinner, and even snacks, this collection of 20 mouth-watering dishes will help you stick to your new eating schedule. Recipes include Avocado and Egg Breakfast Bowl, Keto-Friendly Chia Pudding, Spinach and Feta Omelette, and many more. Whether you’re a beginner or just looking for healthy meal ideas, these recipes are perfect for satisfying your cravings while keeping your diet on track.
