• Autumn Bates, CCN, MS

The Best Foods to Break Your Intermittent Fast [3 Recipes!!]

Updated: May 27

Affiliate Disclosure

Intermittent Fasting has a ton of benefits (and you can nerd out on the details of these with me HERE) including improved insulin sensitivity and decreased bloating. But these can stop short if you aren't optimizing your eating window with foods that will support your goal.

If you break your fast with a high carbohydrate or high sugar meal (such as oatmeal with syrup, cereal or a high sugar açaí bowl), this will cause a spike in your blood glucose and therefore a spike in your storing hormone insulin. And if weight loss is your goal, then this is exactly opposite of what you are looking to achieve. Plus, this roller coaster of blood glucose levels leads you to crave more sugar packed foods, again working entirely against your goals in the first place.

Instead of this roller coaster effect, you want to optimize your meals with blood glucose stabilizing foods. This is where ensuring that your break-fast has protein, fat and fiber (as well as low sugar) is key. In fact, AENpeeps around the world utilize this component of proper Nutrient Timing within their eating window to help tap into fat burning, boost satiety and stabilize blood glucose levels.

Today, I'm sharing 3 recipes that utilize these blood glucose stabilizing principles so that you can break your fast properly!

PB + Banana Smoothie

Serves 1


10 oz homemade coconut milk 1/2 frozen banana 1 scoop unflavored collagen 2 Tbsp. peanut butter 🥜 1 Tbsp. Chia seeds 1 Tbsp. Flax seeds 1 tsp. Cinnamon Pinch of sea salt

1. Blend all ingredients until smooth. Optional to top with cacao nibs.

Chia Brekky Bowl

(featured from the 7 Day Intermittent Fasting Detox!)

Serves 6


1/2 cup chia seeds 14.5 oz. can full fat coconut milk 1 cup unsweetened coconut milk from a carton (or make your own HERE) pinch of sea salt

Toppings (per serving): 1/4 cup your favorite nut/seed mixture (I love cashews, pumpkin seeds, coconut flakes and almonds!)

1/2 - 1 cup blueberries, raspberries, blackberries or strawberries

1. Combine chia seeds, coconut milk (can) and coconut milk (carton/homemade) and a pinch of sea salt in a medium bowl. Whisk to combine and allow the mixture to sit for at least 30 minutes, stirring occasionally.

2. Split the chia pudding into 6 small glass mason jars to use throughout the week. Top with the listed toppings.

Piña Colada Fat Burning Smoothie

Serves 1


10-12 oz. unsweetened coconut milk (preferably homemade)

2 Tbsp. chia seeds

1 Tbsp. flax seeds

1 Tbsp. peanut or almond butter

2 Tbsp. hemp seeds

1/4 cup frozen pineapple

1/2 frozen banana

pinch of sea salt

Join AENpeeps all around the WORLD in the Fall Intermittent Fasting Challenge going on right now! Eat incredible meals (like the ones above!) while you decrease bloating, increase energy levels and tap into fat burning mechanisms. Head over HERE to join!

Your Nutritionist,


Autumn Elle Nutrition


Manhattan Beach, CA



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Medical Disclaimer

This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors, nutritionists and/or qualified health professionals regarding specific health questions. Neither Autumn Elle Nutrition nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.

© 2020 by Autumn Bates, CCN

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