What To Eat During Intermittent Fasting

You can consume a variety of food items during intermittent fasting

Each person has their own approach to intermittent fasting, depending on their bodily needs. Some might wish to lose weight, while others want to prepare a diet plan to help mitigate certain illnesses. Whatever the program, what you eat in between the fasting period matters the most. Many medical experts would come to the same conclusion.

Thus, here is a comprehensive list of what to eat during intermittent fasting! It may not include all the suitable items, but the following should give you a brief idea of what you can expect from such a rigorous diet plan.

Numerous dairy products and eggs can be excellent protein sources without excess carbs. These make for fantastic breakfast items, especially when combined with cereal or muesli. A large egg can contain more than 7 grams of protein. It is an excellent meal for intermittent fasting since you can hard boil an egg and consume it later in the day once you’re past your fasting window.

Dairy products such as milk and cheese are also plentiful in nutrients. You can consume them directly or mix them with other daily meals. You should note that to make the most of your diet, you should avoid fat-rich products. Skimmed cheese and toned milk are great additions to your meal plan.

Some typical recipes fit for intermittent fasting include

  • Egg yolk omelet
  • Yogurt
  • Fat-free milkshakes
  • Egg whites
  • Grilled cottage cheese

Fruits and Nuts

When undergoing intermittent fasting, fruits and nuts are excellent snacks that don’t affect your weight even when consumed during the fasting window. Fruits are rich in fiber, vitamins, and other nutrients that you need throughout the day. Many are often recommended to those looking to rejuvenate their body’s digestive system.

If you want some munching, dry fruits and nuts can help satiate your chewing habits. They are rich in micronutrients and antioxidants, making them particularly favorable for patients with heart diseases. People who regularly consume nuts have also reported improved skin care and more relaxed sleep.

A few fruits and nuts popular with people following intermittent fasting include the following:

  • Apples
  • Oranges
  • Strawberries
  • Cashews
  • Almonds
  • Walnuts


Green vegetables can be invaluable additions to your meal plan if you adopt the 12-hour eating window. These are rich in dietary fiber and minerals like potassium, iron, and magnesium. You can mix them in a stew or eat them as a side to your main meal. Common vegetables part of intermittent fasting diets is:

  • Kale
  • Cabbage
  • Lettuce
  • Onions
  • Bottle gourd
  • Zucchini

Soups and Salads

These food items can suit you if you’re looking for a light meal. Most soups can include various ingredients and only take a few minutes to cook. Salads can last for a day without refrigeration, and you can mix them with other food items for better nutritional value.

Vegetable soups can help you balance the flow of nutrients during a strict diet plan

The best part about these foods is that they contain little to no fat. Therefore, you can consume them any time during the day without worrying about your physical activity. Moreover, they are great for people suffering from gastrointestinal disorders or other digestive issues. A few common soups and salad recipes include:

  • Tomato and cream soup
  • Vegetable corn soup
  • Chicken broth soup
  • Mediterranean salad
  • Sweet and spicy tofu salad
  • Strawberry almond salad with honey vinaigrette dressing

Grain Products

If you suffer from uneven blood pressure and cholesterol-related issues, fresh grain products should be the staple food for you. Whole grain food items provide immediate energy through good carbs without the risk of cardiovascular complications.

Depending on your preference, all grains can be rolled, crushed, or cracked. Many dishes from grains are rich in vitamins and minerals as well. You can choose from any of the following:

  • Whole-wheat pasta
  • Oatmeal
  • Millet
  • Brown rice
  • Wild rice

Meat Products and Fish

Rich protein intake is essential for those who want to replace body fat with healthy muscle growth. Meat is an excellent source of it. Whether you prefer lean cuts or seafood, you can include them for breakfast or dinner, depending on the type of intermittent fasting.

Meats are an excellent source of protein during intermittent fasting

In addition to protein, these food items help regulate your blood pressure and provide necessary nutrients such as iodine, zinc, vitamin B12, and essential fatty acids. If you plan on rigorous physical exercise as part of your daily routine, any nutritional expert would recommend including meat in your diet plan. These can include any of the below-mentioned food items:

  • Filet mignon
  • Roast beef
  • Grilled chicken
  • Salmon
  • Sea bass
  • Prawns


Water is not the only liquid allowed when you’re undergoing intermittent fasting. You can take your pick from a wide range of beverages as well. You can drink tea or coffee without sugar, so long as you’re not exceeding your daily caffeine limit. While carbonated drinks are off the menu, you can try out maple syrup or ciders.

Intermittent fasting allows you to indulge in a few alcoholic drinks, but only if you consume a limited amount. You can drink most red and white wines with heavier meals. The meal plan doesn’t take a hit with a glass of beer. But, the alcohol concentration levels by volume should be 10% or less.

You can go for any of the below-mentioned beverages with intermittent fasting:

  • Black tea
  • Cardamom green tea
  • Espresso
  • Apple cider vinegar
  • Bone broth


Just because you’re following a strict diet plan doesn’t mean you can treat your taste buds every so often. Delicacies are necessary to keep you on track for intermittent fasting since they reinforce a positive impact on your mental state. While many can prove detrimental with overconsumption, some can retain your health with the proper intake amount. These include:

  • Dark chocolate
  • Wheat pastries
  • Cookies
  • Crackers
  • Cheesecakes

Supplements and Organic Food

For people with a physical disorder or a deficiency, supplements are a necessary part of the meal plan. While the meal gaps can make adjusting the dosage challenging, you can swap them in favor of organic food items. A few that can make it to your diet plan are:

  • Cod liver oil
  • Multivitamin tablets
  • Creatine
  • Sauerkraut
  • Avocados
  • Kombucha

Final Thoughts

All in all, your intermittent fasting plan can accommodate several food items without affecting your health. Although, you should always consult a dietitian beforehand if you have any qualms about your diet.