5 Balanced and Yummy Intermittent Fasting Recipes

You have found an awesome compilation of intermittent fasting recipes. In the remainder of the article, you will learn recipes that are balanced, yummy, and easy to prepare.

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Let’s Find Yummy Intermittent Fasting Recipes

“In the intermittent fasting diet, it doesn’t matter what and how much you eat as long as you follow the time intervals.” Is this true?

The diet doesn’t work like that. As it is in every diet, there are certain prohibitions and limits to intermittent fasting.

For example, you should avoid alcohol consumption during the IF diet.

Apart from these, you need to completely abandon the intake of refined sugar and keep your carb consumption to a minimum.

Even calculating these for each meal is enough of a problem to give up on the diet, right? That’s why we’ve come to take this burden off your shoulders.

Just have to stick to your diet. We will handle the ‘recipes and what to cook’ part.

Intermittent Fasting Recipes

1. Celery and Carrots Recipe (4 Servings)

Intermittent fasting recipes

Intermittent fasting recipes – Celery and carrots recipe

Per Serving

Calories: 146

Net Carb: 12g

Total Fat: 10g

Protein: 2g

If you’ve tasted the celery dish before, but decided that you didn’t like it. Don’t worry, because with this recipe it’s impossible not to love it.

Ingredients

Celery (2, medium)

Potatoes (1 no)

Onion (1 no)

Carrot (1 no)

Lemon (1/2 lemon)

Olive oil (0.2 cups)

Orange juice (1 cup, freshly squeezed)

Celery leaves (4 leaves)

Salt to taste

Recipe

Step 1.

Finely chop the diced onions.

Fry on medium-low heat with 2-3 tablespoons of olive oil.

When the onions begin to soften, add the cubed carrots along with potatoes and continue frying.

Then peel the celery.

Chop the celery into medium-sized cubes.

Add it to the vegetables cooked on the stove immediately after chopping.

After adding the celery, squeeze the juice of the lemon immediately, mix and fry for 2-3 more minutes.

Step 2.

Add the remaining olive oil, orange juice, salt and mix it gently.

Finally, randomly sprinkle the celery leaves on it and let it boil.

After it starts to boil, turn the heat down and close the lid.

After cooking with the lid closed for 20-25 minutes, check the celery and vegetables.

Turn off the stove and let the dish cool.

Serve preferably at room temperature or after cooling, refrigerate overnight and serve.

Tip: Optionally, add 1 teaspoon of granulated sugar at the stage where you add salt, as it will greatly increase the flavor of the meal.

Recommendation: If you are not going to use the celery immediately after chopping, you should keep them in lemon juice.

2. Perch Fillet in Parchment Paper (2 Servings) Intermittent fasting recipes

Intermittent fasting recipes – Perch fillet in parchment paperIt is a low-fat, light fish with white meat that always preserves its flavor no matter how it is cooked.

But the recipe for perch (sea bass) wrapped in baking paper is a light, odorless, quick-cooking recipe made with a fillet perch (sea bass), flavored with vegetables and spices.

Per Serving

Calories: 381

Net Carb: 9g

Total Fat: 27g

Protein: 26g

Ingredients

Perch fillet (2 fillets)

Carrots (1/2)

Broccoli (4 small florets)

Cauliflower (4 small florets)

Cherry tomatoes (4 cherries)

Red bell pepper (Half pepper)

Red onion (1 small)

Garlic (2 cloves)

Butter (1 tsp)

Olive oil (4 tbsp)

White wine (1 tbsp)

Powdered coriander (1 tsp)

Fennel seeds (1 tsp)

Salt and pepper to taste

Recipe

Step 1.

Chop the onion into rings.

Chop vegetables into large pieces except for tomatoes and carrots.

Chop the carrots finely as they are more difficult to cook.

Sauté all vegetables except tomatoes in a tablespoon of olive oil and butter.

Cut two large pieces of parchment paper.

Divide the vegetables equally on two papers, cut the tomatoes in half and add them.

Step 2.

Place the fish fillets on top of the vegetables.

Mix the crushed garlic, olive oil, vinegar, salt and spices in a bowl.

Drizzle the olive oil mixture evenly over the fish.

Fold the paper so that the ingredients inside are airtight.

Bake for 20 minutes in a preheated oven at 200°C

Tip: If you want, you can prepare it by cooking it for 20 minutes on low heat with a lid-closed saucepan.

Tip: Fish is a food that should not be baked for a long time. When the meat starts to separate easily from each other, it is baked.

3. Sunchoke Recipe with Cheese Sauce (2 Servings) Intermittent fasting recipes

Intermittent fasting recipes – Sunchoke recipe with cheese sauceSunchokes is a vegetable that has not been popular with the masses. Compared to other root vegetables, it is surprising that it does not contain starch.

Put the sunchokes recipes aside for a while. Try this recipe with cheese sauce, which is both easy and delicious.

Per Serving

Calories: 333

Net Carb: 10g

Total Fat: 30g

Protein: 6g

Ingredients

Sunchoke (8 nos)

Nutmeg (Grated, half tsp)

Bay leaf (2 leaves)

Olive oil (3 tbsp)

Butter (1 tsp)

Garlic (3 large cloves)

Salt to taste

Cheese Sauce

Labneh cheese (1 tbsp)

Olive oil (1 tbsp)

Milk (1 tbsp)

White pepper (1/2 tsp)

Chives (4 sprigs)

Recipe

Step 1.

Preheat the oven at 200°C.

Wash the sunchokes well.

Mix with 2 tablespoons of olive oil, crushed garlic cloves and bay leaf.

Place on a parchment paper-lined baking tray.

Place in the preheated oven and bake for 25 minutes.

Take the sunchokes out of the oven, peel and thinly slice them.

Step 2.

Heat butter and 1 tablespoon of olive oil in a skillet.

Add thinly sliced sunchokes and oven-baked garlic and continue sautéing.

Add the nutmeg and salt.

When it starts to turn golden brown, take it off the stove.

Step 3.

Put a small saucepan over low heat

Put the olive oil, add the cheese and beat with a whisk.

When the cheese melted, add the milk and white pepper.

Stir a little and remove from the stove.

Take the sautéed sunchokes on a plate.

Drizzle with cheese sauce and sprinkle with chopped chives.

Recommendation: Those who do not like nutmeg can cut it from this recipe, but we suggest you try the style with it.

Tip: Do not forget to preheat the oven before starting the preparation.

4. Grilled Turkey Breast (2 Servings) Intermittent fasting recipes

The best way to beautify lean breast meat is to marinate it.

In addition, during the marination, it is necessary to use ingredients such as milk, mineral water, or yogurt that will flavor the meat as it waits.

It’s up to you whether you want to cook the tender breast meat in a pan or an oven.

You will love the combination of plenty of onions and greens. This recipe takes you to the heart of healthy eating.

Per Serving

Calories: 347

Net Carb: 2g

Total Fat: 24g

Protein: 31g

Ingredients

Turkey breast (4 breasts)

Olive oil (1 tbsp)

Mineral water (100 ml – 0.4 cups)

Red onion (1 medium size)

Ground garlic (1/2 tsp)

Salt and pepper to taste

Recipe

Marinate turkey breasts in mineral water, olive oil, pepper, salt and garlic powder.

Let sit in the refrigerator for 30-35 minutes.

Heat the pan.

Place the breasts in the heated pan and cook both sides for 10-15 minutes on low heat.

Chop the onions coarsely and cover the bottom of the serving plate with onions.

Insert the breasts and color them with greens.

Tip: You can make this meal even more filling with plenty of greens and 1 bowl of Greek yogurt.

Tip: If you wish, instead of cooking in a pan, you can bake it in the oven at 180 C for 15-20 minutes.

5. Mediterranean Bean Salad (4 Servings)

Intermittent fasting recipes

Intermittent fasting recipes – Bean Salad

We know that most of us can forget even the main course if there is a sour, colorful, carefully prepared salad. If you think so and you love bean salad, then you will fall in love with this colorful recipe.

Per Serving

Calories: 218

Net Carb: 10g

Total Fat: 17g

Protein: 6g

Ingredients

Boiled chickpeas (1/2 cup)

Boiled white beans (1/2 cup)

Boiled kidney beans (1/2 cup)

Red onion (1 medium)

Scallion (2 branches)

Green pepper (2 peppers)

Tomatoes (1 large)

Garlic (2 cloves)

Parsley (1 handful)

Lemon (1 no)

Olive oil (6 tbsp)

Pomegranate molasses (1 tbsp)

Vinegar (1 tbsp)

Sumac (1/2 tsp)

Salt and pepper to taste

Recipe

Take the white beans, chickpeas and kidney beans in a deep salad bowl.

Finely chop the onion in half rings and rub with plenty of salt then wash and add to the bowl.

Add the finely chopped scallions and finely chopped parsley to the bowl.

Finely chop the peppers and add, then grate the garlic in.

Add finely diced tomatoes and mix olive oil, lemon juice, pomegranate molasses, vinegar, salt, and spices in a bowl and pour over the salad you prepared.

Mix and serve.

Tip: If you soak the legumes the night before, they will cook faster.

Tip: Optionally, you can also add boiled green lentils and black-eyed peas.

References:

today.uic.edu

health.harvard.edu

See Also:

Intermittent Fasting Research

Ornish Diet Recipes

Intermittent Fasting Food List

Mediterranean Diet Lunch Ideas

Low Carb Lunch Ideas

Intermittent Fasting Meal Plan