Intermittent fasting is gaining popularity — and for good reason. Whether you choose the 16:8 schedule (16 hours fasting, 8 hours eating) or the 5:2 principle (5 normal days, 2 light eating days), what you eat during your eating window makes a big difference. Because healthy fasting starts with what's on your plate.
In this article, you'll find 10 delicious and nutritious recipes that are perfect for intermittent fasting. Low in carbs, high in protein and full of flavour — so your eating window becomes something to look forward to.
What do you eat during intermittent fasting?
During your eating window, you want to choose foods that nourish your body and keep you fuller for longer. That means: enough protein, healthy fats and fibre-rich vegetables. Sugar and fast carbohydrates should be avoided as much as possible — they cause a rapid blood sugar spike and make your eating window feel too short.
The following recipes are deliberately varied: from a hearty breakfast as your first meal during 16:8 to light options for a fasting day during 5:2.
Support during your fasting moments
Zero 3 + Vitamin C
Specifically developed for use during the fasting moments of the 5:2 diet and intermittent fasting. Vitamin C contributes to normal energy metabolism.*
View the IF value pack →*Health claims pending European approval.
Breakfast & first meal
1. Fried egg with ham and spinach
A protein-rich classic that fills you up quickly. Ideal as your first meal after your fasting period.
Ingredients (2 servings)
- 5 slices of ham
- 40 g baby spinach
- 2 medium free-range eggs
- 30 g wholegrain bread (or leave out for fewer carbs)
- A little low-fat margarine (optional)
- Salt and pepper
Preparation (10 to 30 min.)
- Preheat the oven to 180°C.
- Take a baking dish and place the ham inside.
- Heat a small pan over medium heat and add the spinach with a splash of water. Simmer for 2 minutes. Remove from heat, drain excess water and place the spinach on top of the ham.
- Bake the egg for 10 to 15 minutes and place on top of the spinach. Meanwhile, toast the bread and spread with low-fat margarine if desired.
- Enjoy your meal!
| Per serving | 195 kcal | 18 g protein | 7 g carbohydrates | 8 g fat | 2.5 g fibre |
2. Greek yoghurt with nuts and blueberries
No cooking required. High in protein, filling and ready in 2 minutes.
Ingredients (1 serving)
- 200 g Greek yoghurt (full-fat, unsweetened)
- 1 handful of blueberries
- 1 tbsp walnuts or almonds
- 1 tsp chia seeds (optional)
Preparation (2 min.) Spoon the yoghurt into a bowl, top with berries and nuts. Done.
| Per serving | 280 kcal | 18 g protein | 21 g carbohydrates | 14 g fat | 3 g fibre |
3. Omelette with pepper and feta
Quick, warm and nutritious. Perfect in a 16:8 schedule as your first meal around lunchtime.
Ingredients (1 serving)
- 3 eggs
- ½ red pepper, diced
- 30 g feta
- A handful of fresh spinach
- 1 tsp olive oil
- Salt, pepper, oregano
Preparation (10 min.)
- Whisk the eggs with salt and pepper.
- Briefly sauté the pepper in olive oil, then add the spinach.
- Pour the egg mixture over and crumble the feta on top.
- Cook over medium heat until set. Fold and serve.
| Per serving | 320 kcal | 22 g protein | 5 g carbohydrates | 23 g fat |
4. Prawn and avocado salad with tomatoes
Low in carbs, gluten-free and full of healthy fats. The combination of prawns and avocado keeps you satisfied for hours.
Ingredients (2 servings)
- 225 g raw peeled prawns
- 1 large avocado, diced
- 1 handful of cherry tomatoes, halved
- ½ red onion, finely chopped
- Fresh coriander or parsley
- 2 tbsp melted salted butter
- 1 tbsp lime juice
- 1 tbsp olive oil
- Salt and pepper
Preparation (20 min.)
- Coat the prawns in melted butter.
- Cook in a hot pan until done (±2 min. per side). Leave to cool.
- Combine avocado, tomatoes, onion and herbs in a bowl.
- Drizzle with olive oil and lime juice.
- Add the prawns and season with salt and pepper.
| Per serving | 280 kcal | 24 g protein | 18 g carbohydrates | 5 g fat |
5. Stir-fried chicken with broccoli and cauliflower rice
A quick weekday dinner that scores high on nutritional value. By replacing brown rice with cauliflower rice, this dish stays low in carbs.
Ingredients (2 servings)
- 1 chicken breast fillet, diced
- 200 g broccoli florets
- 1 red onion, sliced
- 2 garlic cloves
- 15 g ginger, finely chopped
- 1 roasted red chilli
- 2 tsp olive oil | 1 tsp chilli powder
- 1 tbsp soy sauce | 1 tsp honey (optional)
- 300 g cauliflower rice (fresh or frozen)
Preparation (25 min.)
- Cook the broccoli for 4 minutes, reserve the cooking water.
- Stir-fry the onion, garlic and ginger in olive oil for 2 min.
- Add the chicken and chilli powder (2 min.).
- Add broccoli, soy sauce, honey, chilli and 4 tbsp cooking water.
- Fry the cauliflower rice separately in a dry pan (5 min.). Serve together.
| Per serving | 280 kcal | 34 g protein | 12 g carbohydrates | 8 g fat |
6. Meatballs with courgette tagliatelle
By replacing pasta with courgette strips, this dish becomes low in carbs without losing any flavour.
Ingredients (2 servings)
- 250 g extra lean minced beef
- 1 small onion, finely chopped
- 1 tsp dried mixed herbs
- 1 garlic clove
- 227 g chopped tomatoes
- 2 tbsp fresh basil
- 2 medium courgettes
Preparation (30 min.)
- Mix the mince with half the onion, herbs, salt and pepper. Shape into 10 balls.
- Brown the meatballs in a greased pan (5-7 min.). Set aside.
- Sweat the remaining onion, add garlic. Add tomatoes, 300 ml water, herbs and basil.
- Return the meatballs and simmer for 20 min.
- Cut the courgettes into long strips and cook for 1 minute. Serve with the sauce.
| Per serving | 219 kcal | 26 g protein | 8 g carbohydrates | 10 g fat |
7. Salmon with roasted vegetables
Rich in omega-3 and anti-inflammatory — ideal after a fasting period.
Ingredients (2 servings)
- 2 salmon fillets
- 1 courgette, sliced
- 1 red pepper, in chunks
- 1 red onion, in wedges
- 2 tbsp olive oil
- Lemon, thyme, salt and pepper
Preparation (30 min.)
- Preheat the oven to 200°C.
- Spread the vegetables on a baking tray, drizzle with olive oil, salt and pepper.
- Place the salmon alongside and rub with lemon and thyme.
- Roast for 20-25 minutes until everything is cooked through.
| Per serving | 380 kcal | 35 g protein | 22 g carbohydrates | 10 g fat |
Light options for a fasting day (5:2)
8. Chicken soup with vegetables
Light, warm and nourishing. Perfect for a 5:2 fasting day — filling without many calories.
Ingredients (2 servings)
- 500 ml chicken stock (homemade or low-sodium)
- 1 chicken breast fillet, cooked and shredded
- 1 carrot, sliced
- 1 stick of celery
- Fresh parsley
- Salt and pepper
Preparation (20 min.)
- Bring the stock to the boil.
- Add the carrot and celery (cook for 10 min.).
- Add the chicken and heat through.
- Garnish with parsley.
| Per serving | 160 kcal | 24 g protein | 11 g carbohydrates | 5 g fat |
9. Salad with egg, tuna and green beans
Cold, quick and filling. Few calories, many nutrients.
Ingredients (2 servings)
- 2 hard-boiled eggs
- 1 tin of tuna in water, drained
- 150 g green beans, cooked
- A handful of lettuce
- 1 tbsp olive oil + lemon juice
- Salt and pepper
Preparation (15 min.) Combine everything in a bowl and drizzle with olive oil and lemon juice.
| Per serving | 230 kcal | 28 g protein | 11 g carbohydrates | 3 g fat |
10. Creamy courgette soup
Low in calories, warm and creamy — without any cream.
Ingredients (2 servings)
- 2 courgettes, diced
- 1 onion, sliced
- 1 garlic clove
- 500 ml vegetable stock
- 1 tbsp olive oil
- Salt, pepper, nutmeg
Preparation (20 min.)
- Sweat the onion and garlic in olive oil.
- Add the courgette and cook for 3 min.
- Pour in the stock and cook for 10 min.
- Blend until smooth. Season to taste.
| Per serving | 95 kcal | 4 g protein | 4 g carbohydrates | 7 g fat |
