Are you looking to start your journey into intermittent fasting, but unsure where to begin? The key to a successful transition is finding delicious and nutritious recipes that fit within your new eating schedule. In this article, we’ll explore 20 mouth-watering recipes perfect for beginners who are just starting out with intermittent fasting.
From hearty breakfast bowls to satisfying dinners and snacks in between, these recipes cater to various dietary preferences, including keto-friendly, low-carb, and veggie-packed options. Whether you’re a fan of omelets, salads, or stir-fries, we’ve got you covered. In this article, we’ll dive into the world of intermittent fasting recipes and provide you with inspiration to start your new eating journey.
Avocado and Egg Breakfast Bowl
Start your day with a nutritious and delicious breakfast bowl packed with creamy avocado, runny eggs, and crunchy texture.
Ingredients:
– 2 ripe avocados, diced
– 4 large eggs
– 1/4 cup cherry tomatoes, halved
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: chopped cilantro or red pepper flakes for garnish
Instructions:
1. In a non-stick skillet, heat the olive oil over medium heat.
2. Crack in the eggs and scramble them until cooked through, breaking into small pieces as they set.
3. Add the diced avocado to the skillet and stir gently to combine with the eggs.
4. Arrange the halved cherry tomatoes on top of the egg mixture.
5. Season with salt and pepper to taste.
6. Serve immediately in a bowl, garnished with chopped cilantro or red pepper flakes if desired.
Cooking Time: 10-12 minutes
Keto-Friendly Chia Seed Pudding
This creamy chia seed pudding is a perfect treat for those following a ketogenic diet. Made with just a few simple ingredients, it’s an easy and healthy dessert option that won’t blow your daily carb count.
Ingredients:
– 1/2 cup chia seeds
– 1 cup unsweetened almond milk
– 1 tablespoon honey or keto-friendly sweetener (optional)
– 1/4 teaspoon vanilla extract
– Pinch of salt
Instructions:
1. In a small bowl, mix together chia seeds and unsweetened almond milk. Stir well to combine.
2. If using, add honey or keto-friendly sweetener and stir until dissolved.
3. Add vanilla extract and salt, stirring to combine.
4. Cover the bowl with plastic wrap and refrigerate for at least 2 hours or overnight (8-12 hours).
5. Give the mixture a good stir before serving.
Cooking Time: None! This recipe is no-bake and ready in just a few hours.
Spinach and Feta Omelette
A classic breakfast or brunch option, this Spinach and Feta Omelette is a flavorful and nutritious twist on the traditional omelette. With just a few simple ingredients, you can create a delicious and satisfying meal.
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
Instructions:
1. In a small bowl, whisk together eggs and a pinch of salt until well combined.
2. Heat the butter in a medium-sized non-stick skillet over medium heat.
3. Pour in the egg mixture and let it cook for about 2-3 minutes or until the edges start to set.
4. Add the chopped spinach leaves on half of the omelette and sprinkle with feta cheese.
5. Use a spatula to gently fold the other half of the omelette over the filling.
6. Cook for an additional 30 seconds to 1 minute, until the cheese is melted and the eggs are fully cooked.
Cooking Time: Approximately 5-7 minutes
Greek Yogurt with Berries and Nuts
Combine the tanginess of Greek yogurt with the sweetness of fresh berries and crunch of nuts for a quick and satisfying snack. This simple recipe is perfect for a pick-me-up any time of day.
Ingredients:
– 1 cup Greek yogurt
– 1/2 cup mixed berries (strawberries, blueberries, raspberries)
– 1 tablespoon chopped walnuts or almonds
– Optional: honey or maple syrup to taste
Instructions:
1. Spoon the Greek yogurt into a bowl.
2. Top with fresh berries of your choice.
3. Sprinkle chopped nuts over the berries.
4. Add a drizzle of honey or maple syrup, if desired.
5. Serve immediately and enjoy!
Cooking Time: None required – just assemble and serve!
Low-Carb Cauliflower Fried Rice
A low-carb twist on a Chinese classic, this cauliflower fried rice recipe is a game-changer for anyone looking to reduce their carb intake without sacrificing flavor. With just a few simple ingredients and some quick cooking time, you can enjoy a guilt-free take on your favorite dish.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons of coconut oil
– 1 small onion, diced
– 2 cloves of garlic, minced
– 1 cup of mixed vegetables (e.g., peas, carrots, corn)
– 2 teaspoons of soy sauce
– Salt and pepper to taste
Instructions:
1. Rinse the cauliflower and remove the leaves and stem. Cut into florets and pulse in a food processor until it resembles rice.
2. Heat the coconut oil in a large skillet or wok over medium-high heat. Add the diced onion and cook for 3-4 minutes, until softened.
3. Add the minced garlic and cook for an additional minute.
4. Add the cauliflower “rice” to the skillet, along with the mixed vegetables, soy sauce, salt, and pepper. Cook for 5-7 minutes, stirring frequently, until the cauliflower is tender and lightly browned.
Cooking Time: 15-20 minutes
Grilled Chicken with Roasted Vegetables
This recipe combines the smoky flavor of grilled chicken with the natural sweetness of roasted vegetables, making it a perfect summer meal for any occasion. With just a few ingredients and some simple prep work, you’ll be enjoying a delicious and healthy dinner in no time.
Ingredients:
– 4 boneless, skinless chicken breasts
– 2 tbsp olive oil
– 1 tsp salt
– 1 tsp pepper
– 1 large red bell pepper, seeded and sliced
– 1 large yellow squash, sliced
– 1 large zucchini, sliced
– 2 cloves garlic, minced
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, mix together olive oil, salt, and pepper. Brush both sides of the chicken breasts with the mixture.
3. Grill the chicken for 6-8 minutes per side, or until cooked through.
4. Meanwhile, toss the bell pepper, squash, and zucchini with garlic, salt, and pepper on a baking sheet. Roast in the oven at 425°F (220°C) for 20-25 minutes, or until tender.
5. Serve grilled chicken with roasted vegetables and enjoy!
Cooking Time: 30-40 minutes
Zucchini Noodles with Pesto
This recipe brings together the flavors of Italy with the simplicity of a summer vegetable – zucchini noodles tossed in a rich and creamy pesto sauce. Perfect for a light and satisfying meal or as a side dish.
Ingredients:
– 2 medium zucchinis
– 1/4 cup freshly made pesto (see below for recipe)
– 1 tablespoon olive oil
– Salt to taste
– Grated Parmesan cheese (optional)
Pesto Recipe:
– 1 cup fresh basil leaves
– 1/3 cup pine nuts
– 1/2 cup grated Parmesan cheese
– 1/2 cup extra virgin olive oil
– 2 cloves garlic, minced
Instructions:
1. Preheat a large skillet or sauté pan over medium-high heat.
2. Spiralize the zucchinis into noodle-like strands.
3. Add the olive oil to the preheated skillet and sauté the zucchini noodles for 3-4 minutes, or until slightly tender.
4. Stir in the freshly made pesto and season with salt to taste.
5. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 10-12 minutes
Salmon and Asparagus Sheet Pan Dinner
This recipe is a flavorful and healthy one-pot wonder that combines the richness of salmon with the earthy taste of asparagus. It’s perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1 pound fresh asparagus, trimmed
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1 lemon, sliced
– Salt and pepper to taste
– Optional: 1/4 cup white wine (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a large sheet pan with parchment paper.
3. Place salmon fillets on one half of the pan, leaving space between each.
4. Toss asparagus with olive oil, garlic, and salt. Spread it out on the other half of the pan.
5. Drizzle lemon slices over the asparagus.
6. Bake for 12-15 minutes or until salmon is cooked through and asparagus is tender.
7. Remove from oven and sprinkle with pepper to taste.
Cooking Time: 12-15 minutes
Turkey and Veggie Stir-Fry
This recipe is a flavorful and healthy option for a weeknight dinner. It’s easy to make and can be customized with your favorite vegetables.
Ingredients:
– 1 lb boneless, skinless turkey breast, cut into bite-sized pieces
– 2 tablespoons vegetable oil
– 1 onion, sliced
– 2 cloves garlic, minced
– 1 bell pepper, sliced
– 2 carrots, peeled and sliced
– 1 cup broccoli florets
– 2 teaspoons soy sauce
– 1 teaspoon oyster sauce (optional)
– Salt and pepper to taste
– Cooked rice or noodles for serving
Instructions:
1. Heat oil in a large skillet or wok over medium-high heat.
2. Add turkey and cook until browned, about 3-4 minutes. Remove from pan.
3. Add onion, garlic, bell pepper, and carrots to the pan. Cook until vegetables are tender-crisp, about 5 minutes.
4. Add broccoli to the pan and cook for an additional minute.
5. Return turkey to the pan and stir in soy sauce and oyster sauce (if using). Season with salt and pepper to taste.
6. Serve over cooked rice or noodles.
Cooking Time: 15-20 minutes
Quinoa and Black Bean Salad
This refreshing salad combines the nutty flavor of quinoa with the creamy texture of black beans, all wrapped up in a tangy dressing. Perfect for a light and satisfying meal or as a side dish.
Ingredients:
– 1 cup cooked quinoa
– 1 can black beans, drained and rinsed
– 1/2 cup diced red bell pepper
– 1/4 cup chopped fresh cilantro
– 2 tablespoons lime juice
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked quinoa, black beans, red bell pepper, and cilantro.
2. In a small bowl, whisk together lime juice and olive oil.
3. Pour the dressing over the quinoa mixture and toss to coat.
4. Season with salt and pepper to taste.
5. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: 10 minutes
Broccoli and Cheese Stuffed Chicken
Elevate your chicken game with this flavorful recipe that combines tender poultry with a vibrant green veggie and melted cheese.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1 bunch of broccoli, steamed until tender
– 1 cup shredded cheddar cheese
– 2 cloves garlic, minced
– 1/2 cup cream cheese, softened
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix together steamed broccoli, garlic, and shredded cheddar cheese.
3. Lay chicken breasts flat and make a horizontal incision in each breast to create a pocket.
4. Stuff each breast with the broccoli mixture, dividing it evenly among the four breasts.
5. Close the incision and secure with toothpicks if needed.
6. Place stuffed chicken on a baking sheet lined with parchment paper.
7. Bake for 25-30 minutes or until cooked through.
Cooking Time: 25-30 minutes
Egg Muffins with Spinach and Cheese
Egg muffins are a great way to start the day with a nutritious breakfast that’s easy to prepare and takes minimal time. This recipe combines fresh spinach, melted cheese, and scrambled eggs for a delicious and satisfying morning meal.
Ingredients:
– 6 large eggs
– 1 cup fresh spinach leaves, chopped
– 1/2 cup shredded cheddar cheese
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 6 muffin cups
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, whisk together eggs, salt, and pepper.
3. Add chopped spinach and mix well.
4. Pour egg mixture into each muffin cup, filling about 3/4 of the way.
5. Sprinkle shredded cheese on top of each muffin.
6. Bake for 15-20 minutes or until the eggs are set and the cheese is melted.
7. Serve warm and enjoy!
Cooking Time: 15-20 minutes
Lentil and Vegetable Soup
This comforting soup is a perfect blend of protein-rich lentils, flavorful vegetables, and aromatic spices, making it a great option for a quick and nutritious meal. With its mild flavor profile, it’s also suitable for picky eaters.
Ingredients:
– 1 cup dried green or brown lentils
– 2 cups water
– 1 medium onion, chopped
– 2 cloves garlic, minced
– 1 medium carrot, chopped
– 1 medium celery stalk, chopped
– 1 can (14.5 oz) diced tomatoes
– 1 tsp dried thyme
– Salt and pepper to taste
– Optional: 1/4 cup chopped fresh parsley for garnish
Instructions:
1. In a large pot, sauté the onion, garlic, carrot, and celery in a little water until tender.
2. Add the lentils, diced tomatoes, thyme, salt, and pepper. Stir well.
3. Pour in the water and bring to a boil. Reduce heat and simmer for 30-40 minutes or until the lentils are tender.
4. Taste and adjust seasoning as needed.
5. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 30-40 minutes
Baked Cod with Lemon and Herbs
This recipe showcases the simplicity of baking cod with a zesty lemon and herb combination, resulting in a moist and aromatic dish perfect for any meal.
Ingredients:
– 4 cod fillets (6 oz each)
– 2 lemons, juiced
– 2 tbsp olive oil
– 1 tsp dried thyme
– 1 tsp dried parsley
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place cod fillets on the prepared baking sheet.
4. Drizzle olive oil over the fish, then sprinkle thyme and parsley evenly.
5. Squeeze lemon juice over the cod, making sure each piece is coated.
6. Season with salt and pepper to taste.
7. Bake for 12-15 minutes or until the fish is cooked through and flakes easily.
8. Garnish with chopped fresh parsley, if desired.
Cooking Time: 12-15 minutes
Shrimp and Avocado Salad
This light and refreshing salad combines succulent shrimp with creamy avocado, crunchy red onion, and tangy lime juice, perfect for a quick and healthy meal or snack.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 2 ripe avocados, diced
– 1/2 cup chopped red onion
– 2 tablespoons freshly squeezed lime juice
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a medium bowl, combine shrimp, avocado, and red onion.
2. Squeeze lime juice over the mixture and toss gently to coat.
3. Season with salt and pepper to taste.
4. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
5. Just before serving, garnish with fresh cilantro leaves if desired.
Cooking Time: 10-15 minutes (prep time)
Cauliflower and Chickpea Curry
This flavorful and nutritious curry recipe combines roasted cauliflower with chickpeas, onions, and aromatic spices, perfect for a quick and easy meal or as a healthy addition to your meal prep.
Ingredients:
– 1 head of cauliflower, broken into florets
– 1 can chickpeas (14.5 oz), drained and rinsed
– 2 medium onions, thinly sliced
– 2 cloves garlic, minced
– 1 tablespoon curry powder
– 1 teaspoon ground cumin
– 1/2 teaspoon turmeric
– 1/4 teaspoon cayenne pepper
– Salt and pepper to taste
– 2 tablespoons olive oil
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss cauliflower with 1 tablespoon olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
3. In a large pan, heat the remaining 1 tablespoon olive oil over medium-high heat. Add onions and cook for 5-7 minutes or until caramelized.
4. Add garlic, curry powder, cumin, turmeric, and cayenne pepper to the pan. Cook for 1 minute, stirring constantly.
5. Stir in chickpeas and roasted cauliflower. Season with salt and pepper to taste.
6. Serve hot over rice or with naan bread.
Cooking Time: Approximately 30-40 minutes
Beef and Vegetable Skewers
Elevate your grilling game with this flavorful and colorful recipe that combines tender beef strips with a variety of vegetables, all threaded onto skewers for an easy and impressive meal.
Ingredients:
– 1 pound beef sirloin or ribeye, cut into 1-inch cubes
– 1 red bell pepper, cut into 1-inch pieces
– 1 yellow bell pepper, cut into 1-inch pieces
– 1 onion, cut into 1-inch wedges
– 2 cloves garlic, minced
– 1 zucchini, cut into 1-inch slices
– 1 cup mushrooms, sliced
– 2 tablespoons olive oil
– 1 tablespoon soy sauce
– Salt and pepper to taste
Instructions:
1. Preheat grill to medium-high heat.
2. Thread beef, bell peppers, onion, garlic, zucchini, and mushrooms onto skewers.
3. Brush with olive oil and season with soy sauce, salt, and pepper.
4. Grill for 10-12 minutes, turning occasionally, or until beef reaches desired doneness.
5. Serve hot with your favorite sides.
Cooking Time: 10-12 minutes
Green Smoothie with Almond Butter
This refreshing green smoothie packs a nutritious punch, combining the creaminess of almond butter with the natural sweetness of spinach and banana. Perfect for a quick breakfast or post-workout snack.
Ingredients:
– 2 cups fresh spinach leaves
– 1 ripe banana
– 2 tablespoons creamy almond butter
– 1 cup unsweetened almond milk
– 1 tablespoon honey (optional)
– 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 by adding more honey if desired.
3. Pour into a glass and serve immediately.
Cooking Time: None!
Stuffed Bell Peppers with Ground Turkey
This recipe combines the sweetness of bell peppers with the savory flavor of ground turkey, creating a delicious and nutritious meal. Perfect for a weeknight dinner or special occasion, these stuffed bell peppers are easy to make and packed with flavor.
Ingredients:
– 4 large bell peppers, any color
– 1 pound ground turkey
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 cup cooked rice
– 1 teaspoon paprika
– Salt and pepper, to taste
– 1/4 cup shredded cheddar cheese (optional)
Instructions:
1. Preheat oven to 375°F.
2. Cut off the tops of the bell peppers and remove seeds and membranes.
3. In a large skillet, cook ground turkey over medium-high heat until browned, breaking into small pieces as it cooks.
4. Add chopped onion, garlic, paprika, salt, and pepper to the skillet. Cook until onion is translucent.
5. Stuff each bell pepper with the turkey mixture, filling to the top.
6. Cover with aluminum foil and bake for 30 minutes.
7. Remove foil and top with shredded cheese (if using). Return to oven and bake an additional 10-15 minutes or until cheese is melted.
Cooking Time: 40-50 minutes
Dark Chocolate and Nut Butter Fat Bombs
These bite-sized treats are perfect for satisfying your sweet tooth while also providing a boost of healthy fats. Made with melted dark chocolate, creamy nut butter, and crunchy nuts, these fat bombs are an indulgent treat that’s actually good for you.
Ingredients:
– 1/2 cup unsalted butter
– 1/4 cup creamy peanut butter or almond butter
– 1/4 cup dark chocolate chips (at least 85% cocoa)
– 1 tablespoon chopped walnuts or pecans
– Pinch of salt
Instructions:
1. In a small saucepan over low heat, melt the butter and nut butter together, stirring occasionally.
2. Remove from heat and stir in the melted dark chocolate until smooth.
3. Stir in the chopped nuts and salt.
4. Pour the mixture into an ice cube tray or a mini muffin tin lined with parchment paper.
5. Refrigerate for at least 30 minutes or until set.
6. Serve chilled and enjoy!
Cooking Time: None, as this recipe requires refrigeration.
Summary
Are you new to intermittent fasting? This collection of 20 delicious recipes will help you start your day off right, even on a fasting schedule. From breakfast bowls and omelets to salads and soups, these tasty dishes are designed for beginners looking to explore the world of intermittent fasting. Discover healthy twists on classic favorites, like cauliflower “fried rice” and zucchini noodles with pesto. Whether you’re in the mood for something savory or sweet, this list has got you covered.
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