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Intermittent Fasting Lunch Ideas

 

We offer up intermittent fasting lunch ideas because Intermittent fasting is a hot topic right now and for good reason. This type of fasting has been shown to have a number of health benefits, including weight loss. But if you’re new to intermittent fasting, the thought of figuring out what to eat during your fast can be daunting.  Our lunch ideas will tempt your taste buds and keep you in fine fasting form!

What is Intermittent Fasting?

Intermittent fasting is not a diet as such; it’s a pattern of eating. There are many different ways to do intermittent fasting, but the basic idea is to eat all your meals within a certain period of time, and then fast for the rest of the day. The best way to make this eating regime work for you is to eat meals that satisfy your hunger and keep you feeling fuller for longer. That way, you will be less tempted to break your fast.

What to Eat is Debated

The debate over when to eat during an intermittent fasting plan is a heated one. Some proponents of the diet say that it’s best to eat breakfast and lunch and then fast for the later part of the day. Others say that it’s better to skip breakfast and have lunch and dinner. So, which approach is the best? The answer may depend on your individual goals.

For instance, if you’re trying to lose weight, skipping the meal when you tend to eat the most calories may be the best option. Assuming your evening meal is usually your biggest meal, if you have breakfast and lunch and then fast for the rest of the day, you’re essentially going 16 hours without food. This can be tough for some people, especially if they’re not used to it. It may leave you feeling hungry. You are then more likely to snack when you should be fasting which could undo all your good work.

When to Eat

If you’re someone who struggles with hunger, then skipping breakfast might be a better option for you. You can then break your fast with lunch and still have an evening meal to look forward to. Skipping breakfast and having lunch and dinner can be a bit easier because breakfast tends to be a smaller meal.

No matter which approach you choose, lunch is the meal that is always eaten. If you need some help getting started, check out these delicious and nutrient-rich intermittent fasting lunch ideas.

 

Here Come the Recipes!

Acknowledging that not all of these ingredients will be commonly available, they are easy enough to pick up at your local supermarket.  A word to the wise;  do not shop on a fasting cycle, or you’ll be tempted to bring home treats and snacks along with your healthy ingredients!

 

Black Bean Soup

This spicy soup is the perfect recipe for a cold winter day. It’s hearty and filling, but also packed with nutrients and flavor. The best part? It’s easy to make and can be on the table in less than an hour.

Black beans are the star of this soup, and they’re packed with protein, and fibre, which will keep hunger at bay all afternoon. They’re also low in calories and fat, making them a great choice for a healthy meal. To add some spice to the soup, add some cumin and chili powder. But if you don’t like it too spicy, you can always adjust the amount of these ingredients to suit your taste. Serve this soup with some fresh wholemeal bread or a side salad, and enjoy!

 

Quinoa Salad with roasted vegetables

This quinoa salad is packed with roasted vegetables, making it the perfect meal for Meatless Monday or any day of the week! The quinoa is cooked in vegetable broth to give it extra flavour, and then it’s mixed with roasted red peppers, courgettes/zucchini, eggplant/aubergine, cherry tomatoes and shallots.

A simple dressing of olive oil and lemon juice ties everything together. This salad can be served hot or cold, so it’s perfect for any season. And if you’re feeling extra hungry, you can add some grilled chicken or shrimp/prawns to make it a complete meal.

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Vegetable-Loaded Sweet Potato

This lunch idea is high in vitamins A and C, potassium, and is a good source of fibre. It is also low in calories and fat. On top of that, it is delicious and healthy and is another tasty way to keep those hunger pangs at bay for hours.  You can have this as a main dish or serve it with a moist chicken breast, salmon or any other fish of your choice. This lunch is perfect for those who are looking to add more vegetables to their diet or for those who follow a vegetarian or vegan diet. The recipe includes sweet potatoes, kale, broccoli, bell peppers, red onions, and garlic.

Bake the sweet potato with its skin still on. Or you can cook it quicker if you have an instant pot. While the sweet potato is cooking, steam the kale and broccoli until just cooked. Slice the onion and peppers and stir-fry them with the chopped garlic in a little vegetable oil. When everything is cooked, slice the sweet potato lengthwise and fill it with the vegetables. Drizzle with the dressing of your choice. Tahini and lime juice are delicious. Or grate mozzarella cheese over the vegetables and return them to the oven for five minutes so that it melts.

 

Coconut Cauliflower Rice Bowl with grilled chicken

This recipe is healthy, flavourful and easy to make! It is also great hot or cold, so is great to put in your lunch box if you will be out at lunch time. This colourful and vibrant dish is simple to make, and it’s sure to become a lunch-time favourite. On top of that it’s healthy and gluten-free!

Coconut cauliflower rice is a delicious and nutritious alternative to traditional rice, and it pairs perfectly with grilled chicken. First, you’ll need to rice the cauliflower. This is easier in a food processor, but you can also use a grater. Then, sauté the cauliflower in a little olive oil until it’s soft and tender. Next, stir in some full-fat coconut milk for creaminess and a touch of sweetness. Season with salt and pepper.

Now it’s time to assemble your bowl! Start with a scoop of rice, then top with grilled chicken, mango, avocado, cilantro/coriander and a squeeze of lime juice for the final flourish.

 

Salmon Salad with Avocado

This salmon salad is healthy and flavourful, and it comes together in just a few minutes. It’s packed with healthy fats from the salmon and avocado, as well as plenty of protein and fibre to keep you feeling satisfied. The combination of crisp salad leaves, creamy avocado, succulent salmon, and lemon vinaigrette works together perfectly.

This salad is perfect for a light lunch or as a starter for a dinner party. And it’s so easy to make! Bake the salmon, drizzled with the juice of half a lemon, for 20 minutes. While it is cooking, chop up the salad leaves. I like to use crisp iceberg lettuce, baby spinach, rocket/arugula and watercress. Chop up the avocado into half inch pieces, put it on top of the leaves, and dress it with a lemon vinaigrette. Use fresh lemon juice for a delicious, zingy taste that really makes this dish pop.

If you are making lunch your main meal, you can always add more salad ingredients to make it more filling. Tomatoes, celery, bell peppers, radish, spring onions/scallions and grated carrot all work well. Salads are an easy way to ‘eat a rainbow’, get in your “five a day”, as well as being packed full of vitamins, minerals, fibre and anti-oxidants.

 

Chicken and Vegetable Wrap

Delicious, healthy, and easy to make, this chicken and veggie wrap is the perfect on-the-go lunch. It’s so versatile. You can use whatever type of tortilla you like, although whole wheat is healthier and will keep you fuller for longer than white.  Just wrap up some grilled chicken, roasted veggies, or salad, and a little bit of cheese in your tortilla, and you’re good to go.

If it looks a bit dry, add a dollop of salsa, hummus or guacamole. Wraps make quick and easy meals that you can pop in your lunch box and take to work. They are a great alternative to a boring sandwich too!

 

Hummus dip with vegetables

This hummus and veggie lunch idea is not only healthy and delicious, but it’s also incredibly easy to make. The key ingredient in this recipe is, of course, the hummus. You can use any type of store-bought hummus, or if you’re feeling ambitious, you can make your own. There are lots of recipes online. Carrots, celery, bell peppers and cucumbers work best as you can cut them into sticks. Plus, they are a healthier alternative than chips, breadsticks or crackers. Now dig in. Or should that be dip in?

 

Compliments to the Chef!

I hope these intermittent fasting lunch ideas have given you some inspiration. The best way to stick to this eating regime is to make sure that lunch keeps you full until your next meal. There is nothing worse than feeling hungry, as that is when you are likely to hit the snacks. So, let’s do lunch!

For easy access to our section on Intermittent Fasting, click here .

To read “What Foods Are Best to Eat on an Intermittent Fasting Diet?” from Greatist Medical News, click here .