The concept behind intermittent fasting (IF) is pretty straightforward and simple: You eat all of your meals and snacks for the day in a specific window of time (say, between noon and 8 p.m.). Easy enough, right? Well, if you’re new to a fasting diet, you’re probably still wondering, what am I actually supposed to eat as far as foods go on the diet?
It’s a valid question, and despite the fact that fasting diets tend to focus more on the clock than the foods, what you eat for your meals does matter if your goal is weight loss. Many people assume that because you’re eating in a shortened time window and likely cutting out some calories by skipping a meal (say, breakfast, if you follow something like the 16:8 diet), you can eat whatever you want once it’s time to eat.
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But if you totally disregard calories and don’t think about the macronutrients that you’re putting into your body, you could end up going overboard on calories when it comes time to eat—or you might not get enough proteins, fat, or carbs to properly fuel your body.
Don’t worry, though, because our friends at Men’s Health recently released a new bookazine, the Men’s Health Guide to Intermittent Fasting, that details allllll things IF—including exactly what to eat to break your fast, what to have for snacks, and what to prep for dinner—so you can do intermittent fasting and see weight-loss results if that’s your goal. (And remember, before you start a fasting diet, touch base with your doc or a nutritionist to make sure you approach it in a way that makes sense for you and your health.)
What you’ll get in the book:
- 40+ recipes for brunch and dinner (plus keto options!)
- Advice for how to not feel hangry
- Tips for how to do IF if you’re also following an intense workout routine
- A macronutrient breakdown to make sure each meal you make gives you energy and satiety
- And more
Ready to dive into an IF diet? Ahead, a seven-day meal plan preview from the new MH guide that you can follow to make sure your meals power you up and make the fasting period fly by. Mix and match these brunch and dinner recipes (and add healthy snacks between meals if you need to!), and you’ll be an IF pro in a week.
Brunch Recipes
1. Egg Scramble with Sweet Potatoes
Sam Kaplan
Total time: 25 minutes | Servings: 1
Ingredients:
- 1 (8-oz) sweet potato, diced
- ½ cup chopped onion
- 2 tsp chopped rosemary
- Salt
- Pepper
- 4 large eggs
- 4 large egg whites
- 2 tbsp chopped chive
Directions:
Per serving: 571 calories, 44 g protein, 52 g carbs (9 g fiber), 20 g fat
2. Greek Chickpea Waffles
Hearst
Total time: 30 minutes | Servings: 2
Ingredients:
- ¾ cup chickpea flour
- ½ tsp baking soda
- ½ tsp salt
- ¾ cup plain 2% Greek yogurt
- 6 large eggs
- Tomatoes, cucumbers, scallion, olive oil, parsley, yogurt, and lemon juice for serving (optional)
- Salt and pepper
Directions:
Per serving: 412 calories, 35 g protein, 24 g carbs (4 g fiber), 18 g fat
3. PB&J Overnight Oats
Hearst
Total time: 5 minutes (plus 8 hours for refrigeration) | Servings: 1
Ingredients:
- ¼ cup quick-cooking rolled oats
- ½ cup 2 percent milk
- 3 tbsp creamy peanut butter
- ¼ cup mashed raspberries
- 3 tbsp whole raspberries
Directions:
Per serving: 455 calories, 20 g protein, 36 g carbs (9 g fiber), 28 g fat
4. Turmeric Tofu Scramble
Hearst
Total time: 15 minutes | Servings: 1
Ingredients:
- 1 portobello mushroom
- 3 or 4 cherry tomatoes
- 1 tbsp olive oil, plus more for brushing
- Salt and pepper
- ½ block (14-oz) firm tofu
- ¼ tsp ground turmeric
- Pinch garlic powder
- ½ avocado, thinly sliced
Directions:
Per serving: 431 calories, 21 g protein, 17 g carbs (8 g fiber), 33 g fat
5. Avocado Ricotta Power Toast
REDA&COGetty Images
Total time: 5 minutes | Servings: 1
Ingredients:
- 1 slice whole-grain bread
- ¼ ripe avocado, smashed
- 2 tbsp ricotta
- Pinch crushed red pepper flakes
- Pinch flaky sea salt
Directions:
Per serving: 288 calories, 10 g protein, 29 g carbs (10 g fiber), 17 g fat
6. Turkish Egg Breakfast
Lisa Shin
Total time: 13 minutes | Servings: 2
Ingredients:
- 2 tbsp olive oil
- ¾ cup diced red bell pepper
- ¾ cup diced eggplant
- Pinch each of salt and pepper
- 5 large eggs, lightly beaten
- ¼ tsp paprika
- Chopped cilantro, to taste
- 2 dollops plain yogurt
- 1 whole-wheat pita
Directions:
Per serving: 469 calories, 25 g protein, 26 g carbs (4 g fiber), 29 g fat
7. Almond Apple Spice Muffins
Danielle Occhiogrosso
Total time: 15 minutes | Servings: 5
Ingredients:
- ½ stick butter
- 2 cups almond meal
- 4 scoops vanilla protein powder
- 4 large eggs
- 1 cup unsweetened applesauce
- 1 tbsp cinnamon
- 1 tsp allspice
- 1 tsp cloves
- 2 tsp baking powder
Directions:
Per serving: 484 calories, 40 g protein, 16 g carbs (5 g fiber), 31 g fat
Dinner Recipes
1. Turkey Tacos
Hearst
Total time: 25 minutes | Servings: 4
Ingredients:
- 2 tsp oil
- 1 small red onion, chopped
- 1 clove garlic, finely chopped
- 1 lb. extra-lean ground turkey
- 1 tbsp sodium-free taco seasoning
- 8 whole-grain corn tortillas, warmed
- ¼ cup sour cream
- ½ cup shredded Mexican cheese
- 1 avocado, sliced
- Salsa, for serving
- 1 cup chopped lettuce
Directions:
Per serving: 472 calories, 28 g protein, 30 g carbs (6 g fiber), 27 g fat
2. Healthy Spaghetti Bolognese
Eugene MymrinGetty Images
Total time: 1 hour 30 minutes | Servings: 4
Ingredients:
- 1 large spaghetti squash
- 3 tbsp olive oil
- ½ tsp garlic powder
- Kosher salt and pepper
- 1 small onion, finely chopped
- 1¼ lb. ground turkey
- 4 cloves garlic, finely chopped
- 8 oz. small cremini mushrooms, sliced
- 3 cups fresh diced tomatoes (or 2 15-oz cans)
- 1 (8-oz) can low-sodium, no-sugar-added tomato sauce
- Fresh chopped basil
Directions:
Per serving: 450 calories, 32 g protein, 31 g carbs (6 g fiber), 23 g fat
3. Chicken with Fried Cauliflower Rice
Philip Friedman/Studio D
Total time: 35 minutes | Servings: 4
Ingredients:
- 2 tbsp grapeseed oil
- 1 ¼ lb. boneless, skinless chicken breast, pounded to even thickness
- 4 large eggs, beaten
- 2 red bell peppers, finely chopped
- 2 small carrots, finely chopped
- 1 onion, finely chopped
- 2 cloves garlic, finely chopped
- 4 scallions, finely chopped, plus more for serving
- ½ cup frozen peas, thawed
- 4 cups cauliflower “rice”
- 2 tbsp low-sodium soy sauce
- 2 tsp rice vinegar
- Kosher salt and pepper
Directions:
Per serving: 427 calories, 45 g protein, 25 g carbs (7 g fiber), 16 g fat
4. Sheet Pan Steak
LauriPattersonGetty Images
Total time: 50 minutes | Servings: 4
Ingredients:
- 1 lb. small cremini mushrooms, trimmed and halved
- 1 ¼ lb. bunch broccolini, trimmed and cut into 2-in. lengths
- 4 cloves garlic, finely chopped
- 3 tbsp olive oil
- ¼ tsp red pepper flakes (or a bit more for extra kick)
- Kosher salt and pepper
- 2 1-in.-thick New York strip steaks (about 1½ lb total), trimmed of excess fat
- 1 15-oz can low-sodium cannellini beans, rinsed
Directions:
Per serving:464 calories, 42 g protein, 26 g carbs (8 g fiber), 22 g fat
5. Pork Tenderloin with Butternut Squash and Brussels Sprouts
Claudia TotirGetty Images
Total time: 50 minutes | Servings: 4
Ingredients:
- 1 ¾ lb. pork tenderloin, trimmed
- Salt
- Pepper
- 3 tbsp canola oil
- 2 sprigs fresh thyme
- 2 garlic cloves, peeled
- 4 cups Brussels sprouts, trimmed and halved
- 4 cups diced butternut squash
Directions:
Per serving:401 calories, 44 g protein, 25 g carbs (6 g fiber), 15 g fat
6. Wild Cajun Spiced Salmon
Philip Friedman/Studio D
Total time: 30 minutes | Servings: 4
Ingredients:
- 1½ lb. wild Alaskan salmon fillet
- Sodium-free taco seasoning
- ½ head cauliflower (about 1 lb), cut into florets
- 1 head broccoli (about 1 lb), cut into florets
- 3 tbsp olive oil
- ½ tsp garlic powder
- 4 medium tomatoes, diced
Directions:
Per serving:408 calories, 42 g protein, 9 g carbs (3 g fiber), 23 g fat
7. Pork Chops with Bloody Mary Tomato Salad
LesyyGetty Images
Total time: 25 minutes | Servings: 4
Ingredients:
- 2 tbsp olive oil
- 2 tbsp red wine vinegar
- 2 tsp Worcestershire sauce
- 2 tsp prepared horseradish, squeezed dry
- ½ tsp Tabasco
- ½ tsp celery seeds
- Kosher salt
- 1 pint cherry tomatoes, halved
- 2 celery stalks, very thinly sliced
- ½ small red onion, thinly sliced
- 4 small bone-in pork chops (1 in. thick, about 2¼ lb total)
- Pepper
- ¼ cup finely chopped flat-leaf parsley
- 1 small head green-leaf lettuce, leaves torn
Directions:
Per serving: 400 calories, 39 g protein, 8 g carbs (3 g fiber), 23 g fat
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