7 simple and healthy recipes for intermittent fasting

The goal is to choose meals that provide satiety, essential nutrients, and stable energy — without triggering cravings or imbalances. These 7 recipes are quick, tasty, and perfect for anyone who keeps intermittent fasting, whether you're just starting out or have been practicing for months.

🥗 1. Bowl with quinoa, green vegetables and boiled egg

Ingredients:

• 100g cooked quinoa
• 2 hard boiled eggs
• a handful of fresh spinach
• 1/2 avocado
• 1 tablespoon olive oil
• lemon juice, salt, pepper

Nutritional table (per serving):

✅ Perfect for:first meal after morning fasting — rich in fiber, protein and healthy fats.

🐟 2. Salad with smoked salmon, cucumbers and olives

Ingredients:

• 100g smoked salmon
• 1 large cucumber
• 5-6 kalamata olives
• green salad mix
• 1 teaspoon olive oil + apple cider vinegar

Nutritional table (per serving):

✅ Ideal for:a light, fast meal with Omega-3 fatty acids and natural electrolytes.

🥚 3. Omelet with vegetables and pumpkin seeds

Ingredients:

• 2 eggs + 2 egg whites
• 1/2 grated zucchini
• 1/2 red bell pepper
• 1 tablespoon pumpkin seeds
• salt, turmeric, pepper

Nutritional table (per serving):

✅ Excellent for:balance of proteins and micronutrients, without glycemic load.

🥑 4. Spreads with avocado paste and hemp seeds

Ingredients:

• 2 slices of whole grain bread (or gluten-free)
• 1 small mashed avocado
• 1 tablespoon hemp seeds
• sea salt, chilli flakes, lemon juice

Nutritional table (per serving):

✅ Ideal for:a quick and nutritious breakfast in the window from 10:00 to 12:00.

🥣 5. Green smoothie with spinach, blueberries and almond butter

Ingredients:

• 1 handful of spinach
• 100g frozen blueberries
• 1 teaspoon almond butter
• 200ml water or vegetable milk
• 1 teaspoon chia seeds

Nutritional table (per serving):

✅ Great as a snack between meals or post-workout.

🍲 6. Creamy red lentil soup with turmeric

Ingredients:

• 100g cooked red lentils
• 1/2 onion, 1 small carrot, 1 clove garlic
• turmeric, ginger, salt, olive oil
• water enough to become cream

Nutritional table (per serving):

✅ Satiating, full of fiber and anti-inflammatory.

🐔 7. Grilled chicken breast with steamed vegetables

Ingredients:

• 120g chicken breast
• vegetable mix: broccoli, carrot, cauliflower
• 1 teaspoon olive oil
• salt, Provence herbs

Nutritional table (per serving):

✅ An ideal dinner for active days or after training.