Updated: October 2026
In short: Good intermittent fasting recipes are filling, high in protein and quick to make, because you only have a few hours to eat. Aim for protein, vegetables and fibre in every meal. Below you'll find 12 compact ideas with quantities and a 7-day plan for an 8-hour window. As of: October 2026.
Instead of flicking through 21 recipes, here are 12 dishes you'll actually cook, plus a weekly plan that spreads them out.
What do I eat during intermittent fasting?
Eat meals that keep you full for a long time: protein (eggs, quark, lentils, tofu, fish), plenty of vegetables, wholegrain and a little fat. A short eating window isn't a free pass: Healthline points out that too many snacks and processed foods can undo the benefits.
A rule of thumb for your plate: half vegetables, a quarter protein, a quarter filling side such as potatoes, rice or wholegrain bread, plus a tablespoon of oil or a handful of nuts. You'll find more background in the Intermittent Fasting Nutrition Guide.
Which recipes work for breakfast or the first meal?
Your first meal after fasting should be rich in protein and easy to digest, not sweet. A big sugar rush quickly makes you hungry again. These four ideas are ready in 10 minutes; quantities are for one serving:
| Dish | Ingredients | How to make it |
|---|---|---|
| 1. Savoury scrambled eggs | 2 eggs, 1 handful of spinach, 1 slice of wholegrain bread, 1 tsp oil | Fry the spinach briefly, add the eggs and let them set |
| 2. Skyr bowl | 200 g skyr or low-fat quark, 80 g berries, 1 tbsp oats, 1 tbsp almonds | Layer it all up, no sugar needed |
| 3. Avocado toast | 2 slices of wholegrain bread, 1/2 avocado, 1 tomato, lemon juice | Mash the avocado, top with tomato |
| 4. Overnight oats | 40 g oats, 150 ml milk or plant-based drink, 1 tbsp chia seeds, 1 apple | Mix in the evening, eat in the morning |
Which lunches and dinners keep you full for a long time?
Lunch and dinner are your main meals. Plan them around vegetables and protein, and ideally cook ahead for two days at once. The following eight ideas are enough for a week:
| Dish | Ingredients (1 serving) | Note |
|---|---|---|
| 5. Lentil soup | 80 g red lentils, 1 carrot, 1/2 onion, 300 ml stock, 1 tsp curry powder | 20 minutes, keeps well for stocking up |
| 6. Roasted vegetables with feta | 300 g vegetables (courgette, peppers, aubergine), 50 g feta, 1 tbsp oil | 25 min at 200 degrees |
| 7. Chicken bowl | 120 g chicken, 70 g cooked rice, cucumber, carrot, yoghurt dressing | Cook the rice the day before |
| 8. Quinoa salad | 60 g quinoa, chickpeas, cucumber, parsley, lemon | Keeps for 2 days in the fridge |
| 9. Salmon with broccoli | 150 g salmon, 250 g broccoli, 150 g potatoes | All on one tray |
| 10. Tofu and vegetable stir-fry | 150 g tofu, 300 g stir-fry vegetables, soy sauce, ginger | 10 minutes |
| 11. Stuffed peppers | 2 peppers, 100 g mince or lentils, 40 g rice, tomato sauce | 35 minutes in the oven |
| 12. Vegetable omelette | 3 eggs, 1 tomato, mushrooms, herbs | Great as a light dinner |
Calories are deliberately not listed here, because they depend on brand and portion size. You can work out your needs with the calorie calculator.
What does a 7-day plan for 16/8 look like?
The plan assumes an eating window from 11 am to 7 pm, so a 16-hour fast. The numbers refer to the dishes above.
| Day | 11 am | 3 pm | 6 pm |
|---|---|---|---|
| Monday | Skyr bowl (2) | Apple and nuts | Lentil soup (5) |
| Tuesday | Scrambled eggs (1) | Vegetable sticks with hummus | Chicken bowl (7) |
| Wednesday | Overnight oats (4) | Yoghurt | Roasted vegetables with feta (6) |
| Thursday | Avocado toast (3) | Orange | Salmon with broccoli (9) |
| Friday | Skyr bowl (2) | Handful of nuts | Tofu stir-fry (10) |
| Saturday | Omelette (12) | Quinoa salad (8) | Stuffed peppers (11) |
| Sunday | Overnight oats (4) | Fruit | Lentil soup (5) |
Saturday with two big meals, Sunday light: that keeps the weekend more social. If you need a window from 10 am to 6 pm at the weekend, just shift everything by an hour.
How do I prepare meals for the week?
Meal prep saves you time that you'd otherwise spend hungry in your fasting window. Three simple steps on Sunday are enough:
- Cook a big batch of lentil soup or stew and freeze it in portions.
- Pre-cook rice, quinoa and potatoes for three days and store them in the fridge.
- Roast a tray of vegetables that you can vary at lunch and dinner.
If you're short on time, add ready-made meals. Our Soups are a fallback for a hectic day, but they don't replace a varied diet.
What goes on the shopping list?
With a fixed basic list, you don't have to rethink every day. For the recipes above, you'll need roughly this per week:
- Protein: 10 eggs, 500 g skyr or low-fat quark, 150 g tofu, 150 g salmon, 240 g chicken, feta
- Vegetables: spinach, broccoli, courgette, peppers, cucumber, carrots, tomatoes, mushrooms, stir-fry vegetables
- Staples: oats, lentils, rice, quinoa, potatoes, wholegrain bread, chickpeas
- Extras: nuts, berries, apples, oranges, olive oil, curry powder, ginger
That fits into one weekly shop and is easy to adapt. Swap the fish for lentils if you're vegetarian, and the chicken for tofu.
A tip that makes a big difference day to day: pick two go-to dishes for your first meal, for example scrambled eggs and a skyr bowl, and only rotate lunch and dinner. That cuts down on decisions, and you don't have to rack your brain about what's going on the table when you're hungry.
What about snacks and drinks in between?
Snacks belong in the eating window, not before it. Good options are fruit with a handful of nuts, yoghurt or vegetable sticks with hummus. During the fasting period, you drink water or unsweetened tea. If you'd like something warm, drink ginger water without sugar. When you break your fast, don't rush: first a glass of water, then take your time over the first meal. That's gentler on your stomach, and you notice sooner when you're full. If you still fancy something sweet after the window, have a piece of fruit or a piece of dark chocolate with your meal, not as a constant habit afterwards. You can read how to get cravings under control in Cravings While Fasting: What Now?
Vegetable juices can complement the eating window. Find out more in Why You Should Drink Vegetable Juices While Fasting.
Are there recipes specifically for 5:2?
Yes, but they need to be tailored to 500 to 600 calories. On 5:2, you eat about 500 kcal (women) or 600 kcal (men) on two days a week. The Cleveland Clinic gives fish with spinach or a vegetable soup with chicken as examples. You'll find suitable fasting-day recipes in the article Intermittent Fasting 5:2.
Pairs well with frank.
If you don't have time to cook one day, take a look at our Ginger Shots: organic, cold-pressed, from 2.50 EUR each (as of October 2026). The shots aren't a meal, but they work as a small sip to kick off your eating window.
You might also like
- Intermittent Fasting - Your Nutrition Guide
- What Is Intermittent Fasting and What Are the Rules?
- Cravings While Fasting - What Now?
Frequently asked questions about intermittent fasting recipes
What can I eat for breakfast on 16/8?
Anything high in protein and fibre: scrambled eggs with vegetables, skyr with berries or overnight oats. On 16/8, breakfast is simply the first meal in your eating window, around 11 am.
How much protein do I need while intermittent fasting?
That depends on body weight, age and exercise. If you're unsure, nutrition counselling can help. As a rule of thumb, include a protein source in every meal, such as egg, skyr, lentils or fish.
Can I eat anything in my eating window?
No, it's not worth it. Too many processed snacks can undo the effect, as Healthline stresses. The quality of your meals counts with intermittent fasting too.
How many meals make sense on 16/8?
Two to three meals fit into eight hours. Healthline suggests two to three meals for 16/8.
Can I freeze the dishes?
Soups, stews and vegetable stir-fries freeze well. Prepare scrambled eggs, salads and avocado toast fresh.
Note: This article is for general information and does not replace medical or therapeutic advice. If you have symptoms or pre-existing conditions, are pregnant or take medication, please speak to your doctor first.
