So you have finally decided to lose some weight. You contacted our coaches, you decided on the frequency and type of exercising, and we have prepared you your free nutrition plan. But yet, you still need some help with your Intermittent Fasting diet. You just don’t feel creative in the kitchen or don’t like to cook or simply have no time. This is the reason why we have prepared this blog text for you – to ease up your Intermittent Fasting game with easy-to-prepare and delicious recipes!
If you haven’t started on your exercise routine and you are still not sure this is the right choice for you, still try this amazing meals. The results will be you feeling motivated, light and healthy during the day. This is the feeling we are all aiming for, right?
Enjoy and send us some or yours Intermittent Fasting recipes you would like to share with the community!
#1 Green smoothie for the energized start of your day!
Smoothie is an amazing introduction to the productive day, and a specifically green smoothie. Smoothies are easier to digest after fasting and rich in healthy fats to keep your energy up until lunch.
- 1 avocado,
- 1 cup of coconut milk,
- 1 small handful blueberries,
- 1 cup of spinach, kale or chard,
- 1 tablespoon of chia seeds.
From here it is as simple as Intermittent Fasting recipes get – just mix all the ingredients into blender, blend and enjoy!
#2 Delicious Mint chip smoothie
For all lovers of chocolate chip ice cream, this Intermittent Fasting recipe from Julianne Hough will satisfy the craving for delicious dessert – being delicious itself! Mint chip smoothie is rich in protein and vitamin A.
- ¾ cup of nonfat Greek yogurt,
- ¼ cup of fresh mint, tightly packed,
- 1 cup of almond milk,
- ¼ cup of dark chocolate chips,
- 1 cup of baby spinach,
- 1 tablespoon maple syrup,
- 2 cups of ice.
Same as the previous recipe – just blend the ingredients and bon appetit!
#3 Tuna salad pita
This recipe is based on one can of tuna, and you may even have enough food for an additional Intermittent Fasting healthy snack! Just make sure to choose a canned tuna in water instead of oil.
- 2 whole-wheat pitas,
- 1 can tuna canned in water without salt,
- Lemon juice from 2 wedges,
- 2 tablespoons of olive oil,
- ½ small onion diced (for color use red or purple onion),
- ½ cup of diced red bell pepper,
- 1 tablespoon of chopped parsley,
- Salt and pepper.
Open the tuna can, drain it and place in a bowl. Stir in lemon juice and olive oil. Add bell pepper, onion and parsley. Salt and pepper to taste and pop into pita! If you miss the creaminess of the tuna salad sandwich, add ½ cup of nonfat yogurt.
#4 Lemon and garlic chicken drumsticks
Are you ready for some juicy chicken? Even while writing this recipe for you we get hungry, it is just yum! Here is an additional tip: season the drumsticks in salt and pepper at least 30 minutes before cooking, and as early as 3 days before cooking. This trick will help you when preparing any meal including chicken meat – it just works out so well! So it a great tip for your Intermittent Fasting diet plan.
- Kosher salt,
- Pepper, freshly cracked,
- 10-16 skin-on chicken drumsticks,
- 1 tablespoon of olive oil,
- 4 tablespoons of butter,
- 3 garlic cloves finely chopped,
- Zest of 1 lemon plus 1 tablespoon lemon juice,
- 2 tablespoons parsley, chopped.
This one takes a bit more time than the other recipes, but it is totally worth it. So as we already explained, it is great when you season the drumsticks in salt and pepper first, at least for 30 minutes. Then pat the drumsticks dry with paper towels just before cooking.
Heat a heavy-bottomed frying pan and add the oil and half the butter. When the butter is foaming, brown the drumsticks on all sides in batches and transfer them to a plate.
Reduce the heat to medium-low and add the drumsticks back to the frying pan, cover with a lid and cook them for 20-25 minutes. Rearrange the drumsticks every 5-10 minutes for even cooking.
Then add the remaining butter, garlic, lemon zest and lemon juice. Take the frying pan off the heat and leave the flavors to infuse for a few minutes. Serve hot.
#5 Salmon and veggies
You all heard of omega-3 healthy fats. Seafood is a number one source of omega-3. Salmon is one of the most favorite choices, but you can use actually any seafood. Just add some of your favorite veggies on the side and you have perfect healthy Intermittent Fasting meal.
- ½ kg of salmon or other fish of your choice,
- 2 tablespoons of fresh lemon juice,
- 2 tablespoons of ghee,
- 4 cloves garlic, finely diced.
First, mix together lemon juice, ghee and garlic. Place salmon in a foil and pour lemon and ghee mixture over it. Wrap salmon in a foil and place on a baking sheet. Bake salmon for around 15 minutes, or until it is cooked enough. If your oven size allows this, you can roast your vegetables alongside salmon on a separate baking sheet. If not, you can simply eat some fresh veggies.
#6 Mediterranean quinoa salad rich in protein
Mediterranean quinoa salad is a perfect Intermittent Fasting healthy meal – easy to prepare and provides lots of energy. You will need only five minutes and it is good to go. You can bring it to your office and it will give you additional fuel to stay productive during the day. It is great for Intermittent Fasting because it prevents one of people’s often mistakes – just put anything into a salad! If you have any leftovers, this salad will be delicious even after refrigerating, which is not the case with so many other salads.
Ingredients for the dressing:
- 3 tablespoons of lemon juice,
- 2 tablespoons of red wine vinegar,
- ½ tablespoon of olive oil,
- Pinch of oregano.
Ingredients for the salad:
- 1 cup of quinoa, cooked,
- 2 cups of spinach,
- 1 red pepper, diced,
- 10 grape tomatoes, halved,
- 10 kalamata olives, sliced,
- ¼ cup of feta cheese.
Whisk the ingredients for the dressing and set them aside. In a large bowl mix quinoa, spinach and about half of the prepared dressing and mix well.
Add the red pepper, tomatoes, olives and the rest of the dressing in the bowl. Fold in the feta and either refrigerate or eat immediately!
These Intermittent Fasting meals ideas are enough for 2-days meal plan. It will help you kick off your Intermittent Fasting diet and decide whether this is the right choice for you. All these meals are easy to make, they will take the minimum of your time and they taste really good. For some additional tips and tricks feel free to write us!