Break Your Intermittent Fast with These Recipes…
To break your daily intermittent fast, we recommended choosing higher fat, higher protein meals (rather than higher-carbohydrate foods). Try breaking your fast with Phase 1 Meals OR experiment with Chef Kenzie’s ideas below… (Note: Some of these recipes are higher in fat than Phase 1 ratios – this may be an option for those who have done the Phase 1 Reset and find they do well eating higher fat, lower carb meals)
Baked Egg in an Avocado
Preheat oven to 425°F. Peel an avocado, remove the pit, and slice in half. Crack an egg into each half of the avocado. Season with salt and pepper. Cook in the oven for 12-15 minutes, or until the egg whites are fully set and the egg yolk is still runny. Top with a drizzle of Chipotle Mayo (or your favorite sauce from Always Hungry? or Always Delicious) and fresh herbs. Serve each person one of the avocado halves with a side of 3/4 cup blueberries OR sliced berries and 3/4 cup Greek yogurt (plain 2% fat yogurt OR plain whole-milk yogurt, depending on your preferences).
Ratios (with 1 tbsp Chipotle Mayo and 2% yogurt): 23% Protein, 27% Carbs, 50% Fat, 440 calories
Smoked Salmon Egg “Muffins”
See Chef Dawn’s recipe for an example here >> Add vegetables, swap the spinach for another dark green vegetable (asparagus, broccoli, etc. – chopped into small pieces), or swap the cheddar cheese for mozzarella for feta. Serve each portion with 1/2 avocado, and a side of 1 cup whole-milk plain Greek yogurt OR 1 cup full fat cottage cheese and 1/4 cup blueberries OR sliced berries.
Ratios (with cheddar cheese and Greek yogurt): 26% Protein, 19% Carbs, 55% Fat, 470 calories
Yogurt Parfait with Berries and Nut Butter
Enjoy 1 cup plain, whole-milk Greek yogurt with 1 cup berries and 2 tablespoons nut butter OR 1/4 cup nuts/seeds of choice. Add cinnamon, vanilla extract, citrus zest, or other flavourings of your choice.
Ratios (with cottage cheese and 2 tablespoons peanut butter): 23% Protein, 28% Carbs, 49% Fat, 540 calories
Granola with Cottage Cheese or Greek Yogurt
Preheat oven to 350°F. Mix together 1/4 cup coconut oil, 3 cups nuts/seeds of choice (salted OR unsalted – by preference), 1 teaspoon cinnamon (or more, to taste), 1/4 teaspoon nutmeg, and 1 teaspoon vanilla extract. Lay the mix in a single layer on a sheet pan. Roast until fragrant and nuts/seeds are lightly browned – about 20 minutes, tossing half way through cooking. This recipe yields 3 cups, or about 12 quarter-cup servings. Serve about 1/4 cup of Granola over 1 cup plain, whole-milk Greek yogurt OR 1 cup full fat cottage cheese.
Ratios (I used 1 cup each of cashews, almonds, and pecans and served with Greek yogurt): 23% Protein, 14% Carbs, 63% Fat, 470 Calories
Follow this recipe, using bell peppers OR portobello mushrooms as the base. If desired, replace the dried fruit with shredded carrots. This will yield a higher-fat, lower-carbohydrate meal.
Ratios (with shredded carrots in place of dried cranberries): 26% Protein, 14% Carbs, 60% Fat, 460 Calories
Not Ready for Black Coffee in the Morning?
Try one of these Fat-Adaption Transition “Hacks” to help move your body toward fat adapting. These work especially well if you find you are hungry in the mornings or have a hard time with just black coffee. You can use one of these in place of a Phase 1 breakfast first thing in the morning.
- Try one of our Phase 1 Power Shakes as is, or reduce the carbs, and add 1-2 tsp MCT oil
- Have coffee with cream or blend in 1-2 tsp MCT oil
- Make a “Bulletproof Coffee“
- Adjust the Creamy Vanilla Coffee Shake (recipe from Always Delicious pg. 84) by replacing the cashews with up to 1 Tbsp MCT oil and use half-and-half in place of milk. If needed, use up to 1 date or none if you can.
Want to explore more on implementing an Intermittent Fast into your routine?
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