Last Updated on September 20, 2024 by Arif Chowdhury

Are you trying to shed those extra pounds or simply maintain a healthy lifestyle? Intermittent fasting might be the answer you’re looking for!

This popular eating pattern has gained significant attention in recent years, with studies showing that it can lead to weight loss and improved metabolic health.

In fact, a review of 27 trials found that intermittent fasting led to weight loss of 0.8% to 13% from baseline weight.

But let’s face it: coming up with delicious, low-calorie meal ideas can be challenging, especially when you’re trying to stick to a fasting schedule. Don’t worry, though!

We’ve got you covered with five mouthwatering, nutritious, and easy-to-prepare meal ideas that will keep you satisfied during your eating windows.

Understanding Intermittent Fasting

Before we dive into our meal ideas, let’s quickly recap what intermittent fasting is all about. Intermittent fasting is an eating pattern that cycles between periods of fasting and eating. It doesn’t specify which foods to eat but rather when you should eat them. The most popular methods include:

1. The 16/8 method: Fast for 16 hours and eat within an 8-hour window.
2. The 5:2 diet: Eat normally for five days and restrict calories to 500-600 for two non-consecutive days.
3. Eat-Stop-Eat: Fast for 24 hours once or twice a week.

Now that we’ve got the basics covered, let’s explore some delicious low-calorie meal ideas that will make your intermittent fasting journey a breeze!

1. Colorful Quinoa Buddha Bowl

Start your eating window with a nutrient-packed, Instagram-worthy Buddha bowl!

Ingredients:

• 1/2 cup cooked quinoa
• 1 cup mixed leafy greens
• 1/4 cup roasted chickpeas
• 1/4 avocado, sliced
• 1/4 cup cherry tomatoes, halved
• 1/4 cup cucumber, diced
• 2 tbsp hummus
• 1 tsp olive oil
• Lemon juice, salt, and pepper to taste

Instructions:

1. Cook quinoa according to package instructions and let it cool.
2. Arrange the leafy greens in a bowl and top with quinoa.
3. Add roasted chickpeas, avocado slices, cherry tomatoes, and cucumber.
4. Dollop hummus in the center of the bowl.
5. Drizzle with olive oil and lemon juice, then season with salt and pepper.

This colorful bowl is not only visually appealing but also packed with protein, fiber, and healthy fats. The combination of quinoa and chickpeas provides a complete protein source, making it perfect for vegetarians and vegans.

2. Zucchini Noodle Shrimp Scampi

Craving pasta but want to keep it low-carb? This zucchini noodle shrimp scampi is the perfect solution!

Ingredients:

• 2 medium zucchini, spiralized
• 8 oz shrimp, peeled and deveined
• 2 cloves garlic, minced
• 1 tbsp olive oil
• 1 tbsp lemon juice
• 2 tbsp fresh parsley, chopped
• Salt and red pepper flakes to taste

Instructions:

1. Heat olive oil in a pan over medium heat. Add garlic and sauté for 30 seconds.
2. Add shrimp and cook until pink, about 2-3 minutes per side.
3. Toss in spiralized zucchini and cook for 1-2 minutes until slightly softened.
4. Remove from heat and add lemon juice, parsley, salt, and red pepper flakes.

This low-carb alternative to traditional pasta dishes is not only delicious but also incredibly low in calories. Zucchini noodles, or “zoodles,” contain only about 20 calories per cup, compared to regular pasta which has around 200 calories per cup. That’s a 90% reduction in calories!

3. Greek-Inspired Chicken Wrap

For a portable and satisfying meal, try this Greek-inspired chicken wrap.

Ingredients:

• 1 whole wheat tortilla
• 3 oz grilled chicken breast, sliced
• 1/4 cup cucumber, diced
• 1/4 cup cherry tomatoes, halved
• 2 tbsp red onion, thinly sliced
• 2 tbsp feta cheese, crumbled
• 1 tbsp tzatziki sauce
• Handful of mixed greens

Instructions:

1. Lay the tortilla flat and spread tzatziki sauce in the center.
2. Layer mixed greens, grilled chicken, cucumber, tomatoes, and red onion.
3. Sprinkle feta cheese on top.
4. Fold in the sides of the tortilla and roll tightly.

This wrap is a great option for those busy days when you need a quick and nutritious meal. The combination of lean protein from the chicken and fiber from the vegetables will keep you feeling full and satisfied.

4. Spicy Lentil and Vegetable Soup

Warm up with this hearty and comforting lentil soup that’s perfect for cooler days.

Ingredients:

• 1 cup red lentils
• 4 cups vegetable broth
• 1 onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 2 cloves garlic, minced
• 1 can diced tomatoes
• 1 tsp cumin
• 1 tsp paprika
• 1/2 tsp turmeric
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions:

1. In a large pot, sauté onion, carrots, celery, and garlic until softened.
2. Add lentils, vegetable broth, diced tomatoes, and spices. Bring to a boil.
3. Reduce heat and simmer for 20-25 minutes until lentils are tender.
4. Season with salt and pepper, and garnish with fresh cilantro.

This soup is not only delicious but also incredibly nutritious. Lentils are a powerhouse of nutrients, providing protein, fiber, and various vitamins and minerals. In fact, a cup of cooked lentils contains about 18 grams of protein and 15 grams of fiber, making it an excellent choice for those looking to stay full on fewer calories.

5. Berry and Spinach Smoothie Bowl

End your eating window on a sweet note with this antioxidant-rich smoothie bowl.

Ingredients:

• 1 cup mixed berries (strawberries, blueberries, raspberries)
• 1 banana
• 1 cup spinach
• 1/2 cup unsweetened almond milk
• 1 tbsp chia seeds
• 1 scoop vanilla protein powder (optional)
• Toppings: sliced almonds, coconut flakes, additional berries

Instructions:

1. Blend berries, banana, spinach, almond milk, chia seeds, and protein powder until smooth.
2. Pour into a bowl and add toppings of your choice.

Smoothie bowls are a great way to pack in nutrients while satisfying your sweet tooth. Berries are particularly beneficial for those practicing intermittent fasting, as they’re low in calories but high in fiber and antioxidants. For instance, a cup of mixed berries contains only about 85 calories but provides 8 grams of fiber, helping you feel full and satisfied.

Conclusion

Intermittent fasting doesn’t have to mean boring or unsatisfying meals. With these five low-calorie meal ideas, you can enjoy delicious, nutritious food while still sticking to your fasting schedule.

Remember to listen to your body, stay hydrated, and consult with a healthcare professional before starting any new diet regimen.

By incorporating these meals into your intermittent fasting routine, you’ll be well on your way to achieving your health and wellness goals. Happy fasting and bon appétit!