Interested in collating different recommendations for snacks / recipes / meals specifically to break my fast. One of my biggest struggles is hitting my protein goals each day.
Chia seed pudding. I’ll make a few at a time so then when it’s time, I can just pull it out of the fridge and eat. You can make various flavours and add all sorts of fruits/nuts etc so it doesn’t get boring.
I have a few:
I do a simple 1 cup cooked rice and a sunny side up egg. Simple and delicious, seasoned with salt pepper garlic powder and thyme. That’ll usually get me through until dinner, but if I need a snack before then, I grab a handful of plain roasted almonds
I usually have a salad and then something sweet. My salads aren’t usually the “healthiest” but I do put some protein in there with the other fun stuff (craisins, cheese, seeds, etc)
Something sweet might be a couple cookies, a small piece of cake, or some trail mix with chocolate chips.
I roll my breakfast into lunch on a 16/8. So normally it’s a fresh spinach salad with lots of veg and pumpkin seeds, small fresh fruit bowl, and slice of home made vegetarian egg casserole with salsa. Possibly with a small Greek yogurt with blueberries/pomegranate if in season or chia pudding. This works well for me to avoid afternoon snacking and gets a nice mix of fat, protein, and fiber. I work from home so easy to manage. Also, sounds like a lot of food but portions are not over large.
Note: I do IF for general health reasons, not weight loss.
I’m a creature of habit so I usually eat soup with some tasty toppings, currently I’m working my way through a big pot of lentil soup but others that I frequently have in the rotation are chili, chicken tortilla, and beef stew.
The other common fast-breaker for me is salad with some type of protein and fat added in (usually some combination of chicken, salmon, avocado, cheese, nuts, etc.)
In general I aim to break my fast with something low carb, granted, my current lentil soup is not particularly low carb, but lentils are a complex carb with loads of fiber and a hefty dose of protein so I consider them healthy carbs. I mainly just avoid simple carbs.
Green smoothie. Here are the macros:
1/2 avocado: 120kCal / 1.5gP / 12gF / 6.5g Carb / 5g Fiber 1c cauliflower: 27kCcal / 1gP / 0gF / 5g Carb / 2g Fiber1/2c broccoli: 15kCal / 1gP / 0.3gF / 5.6g Carb / 2.6g Fiber1/2c carrots: 25kcCal / .6gP /0gF / 6g Carb / 2g Fiber Protein powders: 240kCal / 29P/ 7gF / 18g Carb/ 5g Fiber3c almond milk: 90kCal / 3gP / 7gF / 1g Carb / 1g Fiber
Calories: 517Protein: 36.1Fat: 26.3Fiber: 17.6gCarbs: 42.1