What to Eat After a 16 Hour Intermittent Fast [Intermittent Fasting Tips] (2024)

Okay, so you've completed your first 16 hour Intermittent Fast - congrats!!

...But now what do you EAT?!

This is a big question, because what you break your fast with matters just as much as the fast itself when it comes to achieving a weight loss or wellness goal.

Today, we're diving into what to eat after a 16 hour fast and 5 example meals that you can test out.

What to Eat After a 16 Hour Intermittent Fast

A lot of people think you need to eat "gentle" foods when you break a fast - think bone broth. This is only true if you're following an extended fast where your GI tract has been out of commission for multiple days on end and needs to ease back into the process of digesting food.

But with a shorter daily 16 hour fast, this "easing back into eating" process is not only unnecessary, but could actually work against your goals.

With a daily fast you also have a daily "eating window". Getting adequate protein during that eating window is crucial for maintaining muscle mass, bone density and metabolism. In fact, protein is likely the single most important nutrient when it comes to achieving a long lasting weight loss goal.(1) And because protein is so satiating, taking too much time to "ease back into eating" can actually limit how much time you have to fit all of your protein in for the day even more.

In the Complete Intermittent Fasting Bundle programs and recipes, we focus on protein, fat and fiber rich foods. This combination can help to boost satiety, prevent cravings during the fast, maintain muscle mass and help stabilize energy levels (because you're not getting a sugar crash).

On the flip side, foods that are rich in sugar or refined carbohydrates (think bagels, cereal and toast) can undo many of the perks that were just achieved with the 16 hour fast. These highly refined carbohydrates and sugars can greatly spike the storing hormone insulin (which can work against a weight loss goal) and lead to unstable blood sugar levels -- and the subsequent energy crash later on.

If you're looking for more of the science behind how to break your fast and over 100 recipes that can be used with Intermittent Fasting, you can checkout the Complete Intermittent Fasting Bundle HERE.

Otherwise, scroll down for 5 delish protein, fat and fiber packed recipes that you can use to break your next 16 hour Intermittent Fast.

Psssst... curious how long YOUR Intermittent Fast should be? Take my FREE Intermittent Fasting Schedule Quiz by clicking the button below!

5 Intermittent Fasting Break-Fast Meals

Each of the below meals follows the protein, fat and fiber format that we use with the Complete Intermittent Fasting Bundle. AND they've been optimized for maximum flavor - because why eat boring food when you can eat AMAZING meals?!

Classic Strawberry Smoothie

This smoothie is packed with protein using a combination of zero sugar whey protein powder (check out what protein powder I recommend HERE) and full-fat greek yogurt. It's smooth, delicious and super simple to prep for on-the-go. Check out the recipe by clicking the video above.

Vanilla Bean Protein Waffle

This high protein waffle recipe has zero sugar and zero flour, making it a great option for a weight loss goal. I love pairing this with strawberries and 1-2 Tbsp. of peanut butter.

Checkout the recipe HERE.

Greek Yogurt With Grain-Free Granola

Greek yogurt is surprisingly high in protein. One cup has around 20 grams of protein. If your protein needs are a bit higher, you can also stir in 1/2 serving of zero sugar vanilla protein powder for an extra 10 grams of complete protein.

You can test out my homemade Grain-Free Granola HERE.

Curry Salad Wrap

If you're looking for more of a savory break-fast, this Curry Salad Wrap is super simple to prep and easy to bring on-the-go! Try it out HERE.

Grain-Free Oatmeal

This is not your average oatmeal! This grain-free alternative uses a mixture of chia seeds, flax seeds, almond flour and hemp seeds as the "oat" base. For a boost of protein, you stir in greek yogurt and vanilla protein powder.

Try this out on the mornings you feel like something warm and cozy HERE.

100+ recipes, 8 weeks of meal planning, science-backed Intermittent Fasting tips and so much more!

❤️ Autumn

Autumn Elle Nutrition