Intermittent Fasting: Healthy Meal Ideas & Recipes (Print Version)
Discover healthy, easy meal ideas for intermittent fasting. Fuel your body with nutritious recipes designed for your eating window.
# Recipe Info:
Prep Time: 15 Minutes minutes
Cook Time: 20 Minutes minutes
Total Time: 35 minutes
Servings: 2 Servings
Difficulty: Beginner
Cuisine: Mediterranean
Dietary: Diabetic-Friendly
# Ingredients:
→ The Omega-Rich Star
01 -
2 (6-ounce) salmon fillets, skin-on or off
02 -
1 tbsp olive oil
03 -
Salt and black pepper to taste
→ Mediterranean Grain & Garden Fresh
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1/2 cup uncooked quinoa
05 -
1 cup water or vegetable broth
06 -
1/2 cup cherry tomatoes, halved
07 -
1/2 English cucumber, diced
08 -
1/4 red onion, thinly sliced
09 -
1/4 cup Kalamata olives, pitted and halved
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1/4 cup fresh parsley, chopped
11 -
2 tbsp fresh mint, chopped
→ Zesty Lemon-Herb Vinaigrette
12 -
2 tbsp extra virgin olive oil
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2 tbsp fresh lemon juice
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1 tbsp red wine vinegar
15 -
1 clove garlic, minced
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1/2 tsp dried oregano
17 -
Pinch of red pepper flakes (optional)
# Instructions:
01 -
Combine 1/2 cup uncooked quinoa and 1 cup water or vegetable broth in a small saucepan. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes until liquid is absorbed. Fluff with a fork. This forms the healthy base for your Intermittent Fasting Recipes: Healthy Meal Ideas.
02 -
In a small bowl, whisk together 2 tbsp extra virgin olive oil, 2 tbsp fresh lemon juice, 1 tbsp red wine vinegar, 1 clove minced garlic, 1/2 tsp dried oregano, and a pinch of red pepper flakes (optional). Set aside to allow flavors to meld for your Intermittent Fasting Recipes: Healthy Meal Ideas.
03 -
While quinoa cooks, prepare your fresh ingredients. Halve 1/2 cup cherry tomatoes, dice 1/2 English cucumber, thinly slice 1/4 red onion, halve 1/4 cup Kalamata olives, chop 1/4 cup fresh parsley, and chop 2 tbsp fresh mint.
04 -
Heat 1 tbsp olive oil in a skillet over medium-high heat. Season 2 (6-ounce) salmon fillets with salt and black pepper to taste. Sear salmon skin-side down for 4-5 minutes, then flip and cook for another 3-5 minutes, or until cooked through.
05 -
In a large bowl, combine the cooked quinoa, halved cherry tomatoes, diced English cucumber, thinly sliced red onion, halved Kalamata olives, chopped fresh parsley, and chopped fresh mint. Pour the prepared vinaigrette over the salad ingredients.
06 -
Gently toss the salad to combine all ingredients evenly. Divide the Mediterranean quinoa salad between two plates and top each with a seared salmon fillet. This completes your delicious Intermittent Fasting Recipes: Healthy Meal Ideas.
# Notes:
01 -
Don't overcook the salmon; it should be flaky but still moist for the best texture.
02 -
Store leftover salad and salmon separately in airtight containers in the refrigerator for up to 2 days. Reheat salmon gently or enjoy cold.
03 -
Feel free to swap salmon for grilled chicken breast or chickpeas for a vegetarian option.
04 -
A sprinkle of feta cheese or a dollop of Greek yogurt can add extra creaminess and flavor if desired.
# Tools You'll Need:
01 -
Large skillet or frying pan
02 -
Small saucepan
03 -
Cutting board
04 -
Sharp knife
05 -
Small bowl
06 -
Whisk
07 -
Large mixing bowl
# Nutrition Facts (Per Serving):
Calories: 755 kcal
Total Fat: 45 g
Total Carbohydrate: 38 g
Protein: 47 g