Intermittent Fasting can seem like the easy part -- you just don't eat for a bit... right? But how you break your fast and what you eat within your eating window can make or break your results with Intermittent Fasting.
Today, I'm sharing 5 Intermittent Fasting lunch ideas to help you achieve a weight loss goal.
What Should Your First Meal Be When Intermittent Fasting?
When choosing your first meal with Intermittent Fasting, it's important to focus on high quality sources of protein, fat and fiber. Missing out on protein is specifically detrimental for a weight loss goal. Protein is the most important macronutrient when it comes to achieving a body recomposition goal (meaning, you're losing body fat, but not losing muscle mass).(1) Not to mention, protein causes the body to produce the satiety hormone called peptide YY. This helps prevent hunger and sugar cravings later in the day.
Whether your first meal is lunch or a more traditional "break-fast", each of the meals below are great options to break a fast or eat within the eating window to help support weight loss goals.
Pssst - wondering what type of fasting is best for your goals? Click below for my free Intermittent Fasting Schedule quiz to find out!
5 Intermittent Fasting Lunch Ideas For Weight Loss
Looking for a sweet lunch? Perhaps savory is more in line with your food preferences? Below you'll find 5 Intermittent Fasting lunch ideas packed with high quality sources of protein, fat and fiber, regardless of if you have a sweet tooth or prefer a savory meal.
Greek Yogurt Chia Pudding
Chia puddings are great grab-n-go meal options because you don't have to worry about heating it up. This greek yogurt chia pudding recipe is unique because it contains a full 20 grams of protein to help keep you satisfied.
Check out the recipe with the video above.
The Weeknighter Bake
This meal has EVERYTHING. And it's just beautiful to look at 😍 My favorite part about this recipe is the lemon-y dressing you drizzle over the whole thing! Revel in the simplicity of this nutrient dense, satiating meal. This is also an easy option to bring to your work and re-heat.
Try it out in the 21 Day Intermittent Fasting Program!
Grain-Free Pumpkin Spice "Oatmeal"
Prefer a little bit more of a traditional "break-fast" option? This grain-free "oatmeal" recipe swaps out the starchy, insulin spiking grains for high quality sources of protein, fat and fiber to help support your weight loss goal.
Grab the recipe for free HERE.
Cinnamon Vanilla Coffee Smoothie
Smoothies are great break-fast or lunch options with Intermittent Fasting because you can whip it up in the morning and stash it in a thermos for later. Just give it a quick shake before you're ready to drink it and you're good to go! This smoothie recipe contains some coffee, so make sure to have this before 2pm (or 12pm if you're more caffeine sensitive) so that you don't disrupt your sleep.
Try it out with THIS recipe.
Berries + Cottage Cheese Bowl
This is one of the most simple recipes you can use for an Intermittent Fasting lunch. Just mix 1 cup of full-fat cottage cheese with 1/4-1/2 cup berries of choice and 2-4 tablespoons of nuts or nut butter. You can even spruce it up a bit more by heating frozen berries on the stovetop before adding it into your cottage cheese bowl.
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Keto Coffee Cheers,
Autumn Elle Nutrition