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5 Healthy Intermittent Fasting Recipes

Intermittent fasting (IF), a kind of eating, alternates between times of fasting and eating. Instead of focusing on the particular foods you should eat, it emphasizes the timing of your meals.

So, rather than being a traditional diet, it is an eating behavior.

Two popular types of intermittent fasting are twice-weekly 24-hour fasts and daily 16-hour fasts. People have been fasting ever since the beginning of time. Early hunter-gatherers had no access to supermarkets, refrigerators, or year-round food supplies. Sometimes it was difficult for them to get food.

The most common techniques are as follows:

  • The 16/8 strategy, also known as the Leangains programme, suggests skipping breakfast and keeping your eating window to 8 hours per day, such as from 1 to 9 p.m. You observe a 16-hour fast after that.
  • Eat-Stop-Eat: This involves going without food for one or two days a week. You might, for instance, skip supper one day and dinner the next.
  • On the 5:2 diet, you must eat 500–600 calories twice daily while continuing to eat regularly the other five days of the week.

As long as you don't overcompensate by consuming extra calories when you do eat, all of these methods should assist you in losing weight by reducing your caloric consumption.

Cajun Spiced Salmon

  • Prep Time: 10 min
  • Cooking Time: 20 min
  • Servings: 2
  • Serving Size: 360 g

Salmon with a straightforward homemade Cajun flavor that is versatile enough to be cooked in a number of ways, including as baking, broiling, pan searing, or grilling. You could prepare this healthy dinner in only 30 minutes.

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Macronutrients per serving

  • Calories: 359 kcal
  • Protein: 35.4 g
  • Fat: 21.4 g
  • Carbs: 9.1 g

Ingredients

  • ¾ lb. salmon filet
  • Sodium-free taco seasoning
  • ¼ head cauliflower, cut into florets
  • ½ head broccoli, cut into florets
  • 1-½ tbsp. olive oil
  • ¼ tsp. garlic powder
  • 2 medium tomatoes, diced

Instructions

  1. The oven should be set at 375°F. Salmon needs to be placed on a baking sheet. In a small bowl, combine the taco seasoning with 1/2 cup water. Pour the sauce over the salmon and bake it for 12 to 15 minutes, or until the fish is completely opaque.
  2. In the meantime, puree the broccoli and cauliflower in a food processor until they resemble "rice" (working in batches as needed).
  3. In a big skillet over medium heat, warm the oil. For 5 to 6 minutes, or until barely soft, add the broccoli and cauliflower and season with garlic powder.
  4. Top the "rice" with tomatoes and fish before serving.

Black Bean Soup

  • Prep Time: 10 min
  • Cooking Time: 20 min
  • Servings: 2
  • Serving Size: 328 g

Black bean soup is made simply but delectably using black beans and everyday ingredients. This delicious black bean soup is vegetarian, gluten-free, and vegan.

Macronutrients per serving

  • Calories: 725 kcal
  • Protein: 40.9 g
  • Fat: 14 g
  • Carbs: 113 g

Ingredients

  • 1-½ tbsp.avocado oil
  • 1 small onion, chopped
  • ½ tbsp. ground cumin
  • 2 -3 cloves garlic
  • 1 (14 1/2 ounce) cans black beans
  • 1 cups water
  • salt and pepper
  • 1 small red onion, chopped fine
  • 2 tbsp. cilantro, coarsely chopped

Instructions

  1. Sauté onion in avocado oil.
  2. When the onion becomes transparent, cumin ought to be added.
  3. Add the garlic and cook for an additional 30 to 60 seconds.
  4. Add a half-can of black beans and one cup of water.
  5. Bring to a simmer while stirring occasionally.
  6. Turn off the heat.
  7. Use a hand blender to combine the ingredients in the pot or switch to a blender.
  8. Add the ½ can of beans to the saucepan along with the mixed ingredients, and then heat to a simmer.
  9. Serve the soup garnished with bowls of cilantro and red onion.
  10. The soup also received some cilantro addition.

A workout program you should check:

Chicken Farro Bowls

  • Prep Time: 25 min
  • Cooking Time: 30 min
  • Servings: 2
  • Serving Size: 633 g

Due to its simplicity, quickness, and freshness, the chicken farro bowl recipe is excellent for dinner or lunch.

Macronutrients per serving

  • Calories: 539 kcal
  • Protein: 42.4 g
  • Fat: 30 g
  • Carbs: 23.3 g

Ingredients

  • ½ cup farro
  • 1-½ cups water
  • ¼ tsp. salt
  • 1 large boneless skinless chicken breasts
  • 1-½ tbsp. coconut oil
  • Zest of ½ lime
  • 1 tbsp. lime juice
  • 2 cloves garlic, grated
  • ½ tsp. dried oregano
  • ¼ tsp. kosher salt
  • ¼ tsp. black pepper
  • ½ tbsp. olive oil
  • ½ pint cherry tomatoes, halved
  • 1cup chopped cucumber
  • ¼ red onion, sliced
  • 1 cup tzatziki sauce (recipe below)
  • ¼ cup crumbled Ricotta cheese
  • Lemon wedges, for serving
  • Fresh parsley, for garnish, optional

Tzatziki sauce

  • 1 cucumber
  • 1 garlic clove
  • 1 cup greek yogurt
  • ½ tsp. salt
  • ½ tsp. lemon juice
  • ¼ tsp. dried tarragon

Instructions

  1. Farro is drained and cleaned. In a saucepan, combine the farro with water and salt. It needs to be heated to a simmer for 30 minutes after coming to a boil. Remove any more water.
  2. In a gallon-sized zip bag, add the chicken breasts, coconut oil, lime zest, lime juice, garlic, oregano, salt, and pepper. four hours or overnight.
  3. In a large skillet set over medium-high heat, the chicken breasts should be cooked for a total of 7 minutes before being turned over and continuing to cook for an additional 5-7 minutes, or until the internal temperature hits 165F. Remove the marinade.
  4. After taking the chicken out of the pan, give it five minutes before cutting.
  5. Make a layer of farro in the bottom of your bowl or meal prep container before assembling the Greek bowls. Chicken breasts that have been thinly sliced, ricotta cheese, tomatoes, cucumbers, red onion, and tzatziki sauce are all added on top. Serve with lemon wedges with parsley for garnish.

Tzatziki sauce

  1. Use a paper towel to line a large bowl and place the mesh strainer inside.
  2. Using a cheese grater, finely grate the cucumber and garlic, then pour away any surplus liquid.
  3. In a medium bowl, combine the cucumber chunks, garlic, Greek yoghurt, salt, lemon juice, and tarragon. Before serving, chill everything for an hour after combining it.

Cauliflower Shrimp Fried Rice

  • Prep Time: 10 min
  • Cooking Time: 10 min
  • Servings: 8
  • Serving Size: 261 g

Shrimp, cauliflower, and other veggies are stir-fried in this delectable, hearty, and straightforward recipe. One skillet may be used to prepare this meal in under twenty minutes.

Macronutrients per serving

  • Calories: 245 kcal
  • Protein: 23.5 g
  • Fat: 7.9 g
  • Carbs: 22.5 g

Ingredients

  • 2 large head cauliflower
  • ½ cup Coconut Aminos
  • 2 tbsp. Maple syrup
  • 1 tsp. grated fresh ginger
  • Pinch red pepper flakes
  • 2 tbsp. sesame oil
  • 2 bunch scallion , chopped, whites separated from greens
  • 1 cup frozen peas
  • 1 cup carrots, cubed
  • 6 eggs, beaten
  • 1 pound shrimp, thawed, peeled and deveined

Instructions

  1. In a food processor, add the chopped cauliflower. Set aside after pulsing the mixture until it resembles rice.
  2. In a small bowl, combine the Coconut Aminos, maple syrup, ginger, and red pepper flakes; set aside.
  3. A large skillet or wok should be used to heat the sesame oil over medium-high heat. Add the white part of the scallion and sauté for approximately a minute. Add the frozen peas and carrots and heat through for about two minutes. After shifting the vegetables to one side of the wok, add the beaten eggs. Cook eggs on one side of the pan while stirring the other ingredients until they are done. When the shrimp are pink, add them and boil them for about 2 minutes.
  4. Riced cauliflower has been added; combine. After evenly pouring the coconut aminos sauce mixture over the top, cook the cauliflower for an additional 4 minutes, or until it has softened but is still "al dente." The dish is added, the heat is turned off, and it is covered for a minute to allow the scallion to soften.

Beef and Broccoli Stir Fry

  • Prep Time: 10 min
  • Cooking Time: 10 min
  • Servings: 4
  • **Serving Size:**130 g

This 20-minute stir fry recipe is ideal for a weekday family dinner. To complete the meal, place over steamed or fried cauliflower rice.

Macronutrients per serving

  • Calories: 487 kcal
  • Protein: 65.5 g
  • Fat: 15.8 g
  • Carbs: 35.1 g

Ingredients

  • 2 tbsp. coconut oil, divided
  • 1 ½ pound sliced steak, 1-inch pieces
  • 4 cups broccoli florets
  • ½ cup coconut aminos
  • 3 tbsp. coconut sugar
  • 1 tbsp.minced garlic
  • 2 tsp. ginger paste
  • ¼ cup beef broth
  • ½ tsp. xanthan gum

Instructions

  1. In a sizable pan over high heat, add 1 tablespoon of coconut oil. After being added, the thinly cut steak is browned on both sides. From the pan, transfer to a plate and set aside.
  2. Turn down the heat to medium and add one tablespoon of coconut oil. Add the broccoli florets and cook for 10 to 15 minutes, or until tender.
  3. Replenish the skillet with the pork and broccoli. Add the ginger, garlic, xanthan gum, swerve, and broth. Wait for it to thicken after stirring everything together.
  4. the dish with cauliflower rice.
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