Intermittent fasting recipes: proper meals for your eating window

With intermittent fasting you eat within a shorter window – on 16:8, for example, between 12 noon and 8 pm. That makes every meal count: each recipe here has a satiety score of at least 8 out of 10, at least 20 g protein and 400 to 800 kcal per serving. In the SmarTasty app the fasting timer runs alongside and shows you when your eating window opens.

All intermittent fasting recipes

Low-carb quark Schmarrn with cinnamon and warm blackberries – 449 kcal
Chicken tikka masala with basmati rice – 480 kcal
High-protein creamy chicken strips with mushrooms – 450 kcal
Chicken tikka masala – 420 kcal
Vegan creamy edamame noodle salad – 460 kcal
Sweet vanilla quark bake with raspberries – 472 kcal
High-protein cinnamon roll porridge with skyr frosting – 498 kcal
Protein smoothie bowl with berries – 400 kcal
Chicken fajita bowl – 410 kcal
Vegetarian air fryer quesadillas with mushrooms, beans and cheddar – 572 kcal
High-protein air fryer steak with parsnips and horseradish – 537 kcal
Keto creamy sliced veal – 460 kcal
Low-carb halibut on fennel salad – 450 kcal
High-protein Mediterranean beef stew – 450 kcal
Creamy chicken and coconut curry with spinach – 460 kcal
High-protein peanut butter porridge – 400 kcal
High-protein turkey quinoa bowl with tahini – 540 kcal
High-protein salmon bowl with quinoa – 580 kcal
Gluten-free one-pot rice with chicken thighs, peppers and olives – 518 kcal
Keto chicken and mushroom pan – 510 kcal
Quick chicken and pepper pan-fry with rice – 430 kcal
Chicken and broccoli bake with wild rice – 510 kcal
Juicy chicken and avocado sandwich – 450 kcal
Keto salmon and avocado bowl – 550 kcal

Frequently asked questions

What do I eat when intermittent fasting?

Normal meals, just within a shorter window. Plan some protein (eggs, fish, quark, tofu or pulses), vegetables and wholegrains into every meal – on 16:8 that usually means two or three meals. The recipes here are chosen that way.

What can I drink while fasting?

Water, unsweetened tea and black coffee. Drinks with calories, such as juice, milk or lemonade, end the fast.

Who shouldn't do intermittent fasting?

Children and teenagers under 18, anyone who is pregnant or breastfeeding, anyone who is underweight and anyone with an eating disorder, past or present. If you have diabetes or take medication, talk to your doctor first. The SmarTasty app doesn't suggest fasting to anyone under 18 or with a BMI under 18.5.

How are the recipes chosen?

Breakfasts, lunches and dinners with a satiety score of 8 out of 10 or more, at least 20 g protein and 400 to 800 kcal per serving. Smaller dishes are left out on purpose: in a shorter eating window, meals should be complete.

Related ideas

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