Intermittent fasting has taken the wellness world by storm and is touted for its benefits in weight management, metabolic health, and mental clarity. But for many, the big question remains: What do I eat during my eating window to maximize energy and stay satisfied? 

Below are five recipes designed for intermittent fasting enthusiasts. They focus on complex carbohydrates, high-quality proteins, healthy fats, and fibre, essential for maintaining energy and optimizing performance during fasting cycles.

Intermittent fasting is not about deprivation; it’s about nourishment. The meals you choose during your eating window should provide long-lasting energy, balance blood sugar levels, and support overall health. 

Here’s a quick breakdown of what your body craves: 

Protein for muscle repair and sustained energy. 

Healthy fats to keep you full and support brain health. 

Fibre aids digestion and stabilizes blood sugar.

Micronutrients like vitamins and minerals keep your system running smoothly. 

These recipes are built on this foundation, offering a variety of flavours and textures to keep your eating window as satisfying as it is nourishing.

Smoothie bowls are the perfect way to break your fast. They're light yet satisfying, loaded with healthy fats and fibre to jumpstart your day.

Servings: 2 

Prep Time: 10 minutes 

1 ripe avocado 

1 frozen banana 

1 cup unsweetened almond milk 

1 tablespoon chia seeds 

1 tablespoon almond butter 

1 teaspoon vanilla extract 

1/2 cup mixed berries (for topping) 

1/4 cup granola (for topping) 

1.Combine avocado, banana, almond milk, chia seeds, almond butter, and vanilla in a blender. Blend until smooth and creamy. 

2.Pour the mixture into bowls and top with mixed berries and granola. 

This hearty bowl contains plant-based protein, fibre, and colourful vegetables. It's perfect for lunch or dinner during your eating window.

Servings: 4 

Prep Time: 15 minutes 

Cooking Time: 20 minutes 

1 cup quinoa 

2 cups water or vegetable broth 

1 cup roasted sweet potatoes (cubed) 

1 cup steamed broccoli 

1/2 cup cherry tomatoes, halved 

1/4 cup pumpkin seeds 

2 tablespoons olive oil 

1 tablespoon lemon juice 

1 teaspoon Dijon mustard 

Salt and pepper to taste 

1.Rinse the quinoa under cold water. According to the package instructions, cook it in water or broth for about 15 minutes. Let it cool slightly.

2.Combine quinoa, sweet potatoes, broccoli, and cherry tomatoes in a large bowl. 

3.Whisk together olive oil, lemon juice, Dijon mustard, salt, and pepper to make a dressing. Toss with the quinoa mixture. 

4.Sprinkle pumpkin seeds on top before serving. 

This salmon dish is an excellent dinner option because it contains protein and omega-3 fatty acids. It's quick to prepare and bursts with fresh, zesty flavours.

Servings: 4 

Prep Time: 10 minutes 

Cooking Time: 20 minutes 

4 salmon fillets (about 6 oz each) 

1 bunch asparagus, trimmed 

2 tablespoons olive oil 

2 tablespoons fresh lemon juice 

1 teaspoon garlic powder 

1 teaspoon dried dill 

Salt and pepper to taste 

1.Preheat oven to 400°F. Arrange salmon fillets and asparagus on a baking sheet. 

2.Drizzle with olive oil and lemon juice. Sprinkle with garlic powder, dill, salt, and pepper. 

3.Roast 15-20 minutes or until the salmon flakes easily with a fork.

4.Savoury Sweet Potato and Black Bean Wrap

5.Wraps are a versatile and portable meal option, ideal for breaking your fast or as a midday energy boost. 

Wraps are versatile and portable meal options, ideal for breaking your fast or as a midday energy boost.

Servings: 4 

Prep Time: 15 minutes 

Cooking Time: 25 minutes 

2 medium sweet potatoes, peeled and diced 

1 tablespoon olive oil 

1 teaspoon smoked paprika 

1/2 teaspoon cumin 

1 can black beans, drained and rinsed 

4 large whole-grain tortillas 

1/2 cup mashed avocado 

1/4 cup salsa 

Fresh cilantro (optional) 

1.Preheat the oven to 425°F. Toss the sweet potatoes with olive oil, smoked paprika, cumin, and a pinch of salt. Roast for 20-25 minutes or until tender.

2.Warm tortillas in a skillet or microwave. 

3.Spread mashed avocado onto each tortilla. Add roasted sweet potatoes, black beans, salsa, and cilantro. Wrap tightly and serve. 

End your eating window with this decadent, nutrient-dense dessert. It's packed with fibre, healthy fats, and antioxidants, perfect for satisfying a sweet tooth without compromising your goals.

Servings: 4 

Prep Time: 10 minutes 

Chill Time: 4 hours (or overnight) 

1/4 cup chia seeds 

1 1/2 cups unsweetened almond milk 

2 tablespoons cocoa powder 

2 tablespoons maple syrup 

1/2 teaspoon vanilla extract 

Fresh berries or coconut flakes for topping 

1.Whisk chia seeds, almond milk, cocoa powder, maple syrup, and vanilla until well combined.

2.Cover and refrigerate for at least 4 hours or overnight, stirring once halfway through. 

3.Serve chilled, topped with fresh berries or coconut flakes. 

1.Focus on Nutrient Density: Choose foods rich in vitamins, minerals, and antioxidants to support overall health. 

2.Balance Your Macros: Incorporate a mix of proteins, healthy fats, and complex carbohydrates for sustained energy. 

3.Stay Hydrated: Drinking plenty of water (and herbal teas) is essential during fasting and eating windows alike. 

4.Listen to Your Body: Eat until satisfied, not stuffed, and adjust portion sizes to match your energy needs.

Intermittent fasting isn’t just a dietary choice; it’s a tool for fostering a healthier relationship with food. By focusing on nourishing, energy-boosting meals during your eating window, you can enhance the benefits of fasting while enjoying every bite. 

These recipes are just the beginning. As you experiment with your eating window, you'll discover endless possibilities for meals that support your goals and delight your taste buds. Remember, intermittent fasting is about more than timing; it's about eating with intention, savouring the process, and feeling empowered by your choices.