There are many ways you can develop a fasting schedule.
It may take some time to figure out what works best for you. A successful intermittent fasting schedule is one you can stick to without causing yourself stress. Choose recipes that include food you enjoy.
Here are a couple things to keep in mind for achieving the best results when planning meals.
Prioritize nutrient – dense foods like fruits and vegetables, whole grains, lean and plant-based protein, and healthy fats like nuts & seeds. Avoid processed foods, refined carbs, and saturated fats.
Protein helps preserve muscle mass and keeps you feeling full and satisfied by supporting stable blood sugar and steady energy levels.
Look for meals that are high in protein (like chicken, turkey, beans, lentils, & pork and incorporate whole grain carbs like quinoa, brown rice, oats or whole wheat pasta and of course fruits and vegetables. Remember to roast, bake or poach instead of frying.
Whether you are a seasoned faster or just trying fasting for the first time….we’ve put together a couple recipes suggestions for you to try!
Lemon Garlic Greek Chicken
Ingredients:
2lbs Boneless Skinless Chicken Thighs
¼ Cup Olive Oil
1 Cup Greek Yogurt
Juice of 1 lemon (approximately 2 tbsp)
4 Cloves Garlic Minced
1 tbsp Honey
1 tsp Paprika
1 tsp Onion Powder
½ tsp Dried oregano
¼ tsp Chili pepper flakes
Salt & Pepper to taste
¼ Cup grated parmesan cheese
Directions:
1. Pat dry chicken and transfer to a Ziplock bag
2. In a small bowl, whisk together olive oil, lemon juice, honey, garlic, spices, salt & pepper, grated parmesan. Reserve ¼ of this mixture and pour the remaining ¾ into the Ziplock bag with the chicken. Close the bag and shake to coat all sides of the chicken. Refrigerate for at least 30 minutes.
3. Preheat oven to 400 degrees
4. Bake marinated chicken for 20 – 25 minutes or until cooked.
Garlic Parmesan Zucchini Chips
Ingredients:
1 small Zucchini sliced ¼ inch slices
½ cup almond flour
½ cup grated parmesan
3 cloves minced garlic
½ tsp paprika
½ tsp salt
½ tsp pepper
1 egg
Directions:
Preheat oven to 400 degrees.
Combine almond flour, parmesan garlic, paprika, salt & pepper.
In a separate bowl whisk the egg
Use tongs to coat each zucchini slice in egg wash before dredging in the coating mixture.
Place each coated slice on parchment- lined baking sheet.
Bake 20 minutes or until golden brown and desired crispiness.
Enjoy!
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