Tasty and Healthy Recipes to Start Your Eating Window

If you are following IF, it’s important to monitor what you eat as well as when you eat.  Whether you do the 20:4, 18:6, or 16:8 method, you’ll want to carefully choose your first meal after a fast.

Some foods should definitely be avoided when you’re ready to break your fast. Pass on that cake in the fridge or the burger you were dreaming of. When breaking a fast, the goal is to keep your insulin at a normal level because it hasn’t been active for a long period of time.

Here are some symptoms you may experience if you eat food that spikes your insulin:
  • Lower energy levels
  • Increased fat storage
  • Bloating
  • Slower weight loss progress


Scientifically-approved Drinks and Meals that We Recommend


First, drink water/apple cider vinegar:

First things first – do not forget your liquids. You can always start your meal with a spoonful or two of apple cider vinegar mixed with water. This drink will improve your digestion and balance your electrolytes.


Secondly, choose one of our recommended appetizers:


1. Rice Noodle Broth And One Egg White (10-min preparation)
  • 1 cup bone broth – low sodium
  • ½ pack of rice noodles
  • 1 shredded carrot
  • 1 egg (only the egg white)

In a pan, mix broth, noodles, and shredded carrot. Let it simmer for 10 minutes.

Meanwhile, put 1 egg in the water and bring to a boil. Boil for 7 minutes, remove the egg shell and yolk, and serve the egg white next to the soup.

Nutritive values per portion:
Energy value 387Kcal
Proteins 21g
Carbohydrates 47g
Of which fibers 3g
Of which sugars 5g
Fats 2g
Of which saturated 0g
Of which cholesterol 10mg
Vitamin A 835%RDI
Vitamin C 6%RDI
Iron 2%RDI
Calcium 33%RDI


2. Mediterranean Salad With Leftover Lean Chicken (10-min preparation)
  • 1 tomato
  • 1 cucumber
  • Leftover small piece of lean chicken  (if no leftovers, quickly boil one)
  • Olive oil
  • Salt

Cut the veggies and place them in a bowl. Cut the chicken meat into small pieces and add it to the salad or serve it as a side dish. Season everything with olive oil and salt.

Nutritive values per portion:
Energy value 328Kcal
Proteins 40g
Carbohydrates 10g
Of which fibers 2g
Of which sugars 5g
Fats 17g
Of which saturated 3g
Of which cholesterol 86mg
Vitamin A 44%RDI
Vitamin C 24%RDI
Iron 8%RDI
Calcium 12%RDI


3. Coconut Smoothie (5-min preparation)
  • 1 cup of coconut water,
  • 1 tsp. of coconut oil (rich in MCT)
  • ½ cup raspberries
  • ½ scoop of collagen or protein if tolerated well

Blend all of the ingredients together until smooth.

Nutritive values per portion:
Energy value 285Kcal
Proteins 14g
Carbohydrates 29g
Of which fibers 10g
Of which sugars 9g
Fats 6g
Of which saturated 4g
Of which cholesterol 0mg
Vitamin A 100%RDI
Vitamin C 50%RDI
Iron 0%RDI
Calcium 50%RDI


4. Rice Cakes Pomodoro (5-min preparation)
  • 2 rice cakes
  • 3 tbsp. cottage cheese
  • 1 tomato

Spread the cottage cheese on the rice cakes; place tomatoes on a side dish.

Nutritive values per portion:
Energy value 219Kcal
Proteins 15g
Carbohydrates 26g
Of which fibers 1g
Of which sugars 7g
Fats 6g
Of which saturated 3g
Of which cholesterol 25mg
Vitamin A 44%RDI
Vitamin C 14%RDI
Iron 0%RDI
Calcium 18%RDI



What’s Next?

These meals are only meant to begin your eating window. They aren’t intended to provide the calories and nutrients that a full meal would. After having them, feel free to have another healthy dish of your choice.