Intermittent Fasting Meal Plans And Recipes for Beginners

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Starting intermittent fasting (IF) is easier when you have a well-planned meal structure. Choosing the right foods ensures that you stay full, energized, and reap the maximum health benefits. Here’s a simple meal plan and some easy recipes to help you get started.

Best Foods to Eat During Your Eating Window

When breaking your fast, focus on:

Protein-rich foods – Eggs, chicken, fish, tofu, lentils, Greek yogurt
Healthy fats – Avocados, nuts, seeds, olive oil, coconut oil
Fiber-rich carbs – Quinoa, brown rice, oats, sweet potatoes, whole grains
Hydrating foods – Watermelon, cucumbers, oranges, leafy greens
Probiotic-rich foods – Yogurt, kimchi, sauerkraut, kombucha

Avoid processed foods, excess sugar, and refined carbs, as they can cause energy crashes and hunger spikes.

16/8 Intermittent Fasting Meal Plan

During Fasting Window (16 Hours)

Drink plenty of water, herbal teas, black coffee, or apple cider vinegar (diluted).
Avoid calorie-containing drinks like soda, juices, or milk-based coffee.

Eating Window (8 Hours: 12 PM – 8 PM)

Meal 1: Breaking the Fast (12:00 PM)
Scrambled eggs with sautéed spinach and avocado
Whole grain toast or a bowl of Greek yogurt with nuts and berries
Green smoothie (spinach, banana, protein powder, almond milk)

Snack (3:00 PM, Optional)
A handful of almonds, walnuts, or mixed seeds
A fruit like an apple or banana with peanut butter
A boiled egg with hummus

Dinner (6:30 – 7:30 PM)
Protein: Grilled chicken, salmon, tofu, or paneer
Vegetables: Roasted broccoli, bell peppers, or mixed salad
Carbs: Quinoa, brown rice, or sweet potatoes
Healthy Fats: Olive oil dressing or avocado slices

Easy Intermittent Fasting Recipes

1. Avocado & Egg Toast (For Breaking Fast)

Ingredients:

• 1 whole-grain toast
• ½ avocado, mashed
• 1 boiled or poached egg
• Salt, pepper, chili flakes

Instructions:

• Toast the bread.
• Spread mashed avocado and place the egg on top.
• Sprinkle salt, pepper, and chili flakes for taste.

Tip: Add feta cheese or a drizzle of olive oil for extra flavor.

2. High-Protein Chickpea Salad (Light Meal or Snack)

Ingredients:

• 1 cup boiled chickpeas
• ½ cucumber, diced
• ½ tomato, chopped
• 1 tbsp olive oil
• 1 tbsp lemon juice
• Salt, pepper, cumin powder

Instructions:

• Mix all ingredients in a bowl.
• Toss well and enjoy as a refreshing snack.

3. Grilled Salmon with Quinoa (Dinner Option)

Ingredients:

• 1 salmon fillet (or paneer for a vegetarian option)
• ½ cup cooked quinoa
• 1 tbsp olive oil
• Garlic, salt, pepper, lemon juice
• Steamed veggies (broccoli, carrots, zucchini)

Instructions:

• Marinate the salmon with olive oil, garlic, salt, pepper, and lemon juice.
• Grill for 6-8 minutes until cooked.
• Serve with quinoa and steamed veggies.

Final Tips for Success

• Plan your meals in advance to avoid unhealthy cravings.
• Eat whole, nutrient-dense foods for sustained energy.
• Stay hydrated to support digestion and prevent hunger pangs.
• Adjust portion sizes based on your hunger and activity level.

(This article is intended for your general information only. Zee News does not vouch for its accuracy or reliability.)