Intermittent fasting isn’t just about skipping meals; it’s about eating smart when you do.
Whether tackling work or crushing a workout, the right meal prep can keep your energy high.
This article offers delicious dishes full of protein, fibre and healthy fats that will keep you feeling unstoppable.
These easy-to-make recipes will make your eating window something to look forward to.
8 Intermittent Fasting Meal Prep Foods For Maximum Energy
These eight recipes will keep you energised and thriving on intermittent fasting.
They’re easy to prep, packed with nutrients, and taste like a treat, not a chore.
Mix and match them into your week, tweak them to your liking, and watch how good “fasting food” can feel.
Also, here’s a handy table with prep time, cook time, and servings for each meal.
| Dish Name | Prep Time | Cook Time | Serves |
| 1. Whole Grain Oats with Bananas and Almond Butter | 5 min | 5 min | 2 |
| 2. Baked Salmon with Quinoa and Broccoli | 10 min | 20 min | 2 |
| 3. Chickpea and Vegetable Curry with Brown Rice | 10 min | 30 min | 4 |
| 4. Quinoa Salad with Black Beans and Avocado | 10 min | 15 min | 4 |
| 5. Grilled Chicken with Sweet Potatoes and Spinach | 10 min | 25 min | 2 |
| 6. Sweet Potato Curry with Spinach & Chickpeas | 10 min | 30 min | 4 |
| 7. Poached Eggs & Avocado Toast | 5 min | 10 min | 2 |
| 8. Lentil Soup with Whole Grain Bread | 10 min | 35 min | 4 |
Recipe 1 – Whole Grain Oats With Bananas And Almond Butter
Start your day with a creamy, dreamy bowl that’s like a hug from the inside out!
Ingredients
- ½ cup rolled oats (whole grain, not instant)
- 1 cup water or milk (your choice—almond milk adds extra creaminess)
- 1 ripe banana, sliced
- 1 tablespoon almond butter (smooth or crunchy, you pick)
- Pinch of cinnamon (optional, for that cosy vibe)
- Drizzle of honey (optional, if you’re feeling fancy)
Instructions
Step 1: Bring water or milk to a gentle boil over medium heat in a small pot.
Step 2: Stir in the oats, reduce heat to low, and let them mix for 5-7 minutes, mixing until soft and creamy.
Step 3: Pour the oats into a bowl, top with banana slices, and put the almond butter in the centre.
Step 4: Sprinkle with cinnamon or drizzle with honey if you’re in the mood.
Chef’s Tip: To save morning minutes, prepare a big batch of oats ahead of time and reheat them with a splash of liquid. Store toppings separately to keep them fresh.
Recipe 2 – Baked Salmon With Quinoa And Broccoli
Dinner just got a glow-up with this vibrant, energy-packed plate!
Ingredients
- 1 salmon fillet (4-6 oz, fresh or thawed)
- ½ cup quinoa (rinsed well)
- 1 cup water or low-sodium broth
- 1 cup broccoli florets (fresh or frozen)
- 1 tablespoon olive oil
- Salt and pepper to taste
- Squeeze of lemon juice (for that zesty kick)
Instructions
Step 1: Preheat your oven to 400°F (200°C) and line a baking sheet with baking paper.
Step 2: Place the salmon on the sheet, drizzle with half the olive oil, season with salt and pepper, and bake for 12-15 minutes, until it flakes easily.
Step 3: Meanwhile, in a small pot, bring water to a boil, add quinoa, let it boil gently, cover, and cook for 12-15 minutes until fluffy.
Step 4: Steam broccoli with the remaining olive oil for 5-7 minutes until tender but still bright green.
Step 5: Plate it with quinoa as the base, salmon on top, broccoli on the side, and a lemon squeeze to finish.
Chef’s Tip: Rub a little garlic or paprika on the salmon before baking for an extra flavour punch without extra effort.
Recipe 3 – Chickpea And Vegetable Curry With Brown Rice
Spice up your night with a hearty, healthy, and oh-so-satisfying curry!
Ingredients
- 1 cup cooked brown rice (or ½ cup dry to cook fresh)
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup mixed veggies (carrots, bell peppers, zucchini—whatever’s in the fridge)
- 1 cup coconut milk (light or full-fat, your call)
- 1 tablespoon curry powder
- 1 teaspoon olive oil
- Salt and pepper to taste
Instructions
Step 1: If cooking rice fresh, boil 1 cup water, add ½ cup brown rice, simmer covered for 35-40 minutes, then set aside.
Step 2: Heat olive oil in a skillet over medium heat. Toss the veggies and cook for 5 minutes, until they soften.
Step 3: Stir in the chickpeas, curry powder, and a pinch of salt. Let the spices toast for a minute.
Step 4: Pour the coconut milk, stir well, and mix for 10 minutes, until the sauce thickens and the flavours meld.
Step 5: Serve over a bed of warm brown rice and savour the magic.
Chef’s Tip: If you like heat, add some chilli flakes; it will wake up your taste buds and energy.
Recipe 4 – Quinoa Salad With Black Beans And Avocado
A fresh, filling lunch, ready to power you through the afternoon slump!
Ingredients
- ½ cup cooked quinoa (cooled)
- ½ cup canned black beans rinsed
- ½ avocado, diced
- 1 cup chopped spinach or mixed greens
- 1 tablespoon olive oil
- Juice of ½ lime
- Salt and pepper to taste
Instructions
Step 1: In a large bowl, toss the cooled quinoa, black beans, and greens together.
Step 2: Gently fold the diced avocado; don’t mash it; let those chunks shine.
Step 3: Drizzle with olive oil and lime juice, then season with salt and pepper.
Step 4: Mix it well, taste it, and adjust seasoning if necessary. Then, pack it up or eat it fresh.
Chef’s Tip: Throw in some cherry tomatoes or a sprinkle of feta if you’ve got ‘em lying around for extra zing.
Recipe 5 – Grilled Chicken With Sweet Potatoes And Spinach
A no-fuss dinner that’s equal parts comfort and fuel!
Ingredients
- 1 chicken breast (boneless, skinless)
- 1 medium sweet potato, peeled and cubed
- 2 cups fresh spinach
- 1 tablespoon olive oil
- Salt, pepper, and paprika to taste
Instructions
Step 1: Preheat your grill or skillet to medium-high. Brush the chicken with half the olive oil and season with salt, pepper, and paprika.
Step 2: Grill the chicken for 6-8 minutes per side until cooked through (165°F internal temperature), then let it rest.
Step 3: Toss sweet potato cubes with the remaining oil, salt, and pepper, and roast at 400°F (200°C) for 20-25 minutes until golden.
Step 4: In the skillet, cook the spinach with a splash of water for 2-3 minutes until soft.
Step 5: Slice the chicken, plate with sweet potatoes and spinach, and enjoy the harmony.
Chef’s Tip: Mash the sweet potatoes with a pinch of cinnamon for a cosy twist.
Recipe 6 – Sweet Potato Curry With Spinach & Chickpeas
Warm up your soul with a curry that’s as nourishing as delicious!
Ingredients
- 1 medium sweet potato, peeled and diced
- 1 can (15 oz) chickpeas, drained
- 2 cups fresh spinach
- 1 cup coconut milk
- 1 tablespoon curry powder
- 1 teaspoon olive oil
- Salt to taste
Instructions
Step 1: Heat olive oil in a large pan over medium heat. Add sweet potato cubes and cook for 5-7 minutes until they soften.
Step 2: Stir in chickpeas and curry powder, letting the spices bloom for a minute.
Step 3: Pour coconut milk, stir, and mix for 15 minutes until the sweet potatoes are tender.
Step 4: Toss in spinach and cook for 2-3 minutes until it wilts into the mix.
Step 5: Taste, adjust salt, and serve hot, solo or with a side of rice if you’re extra hungry.
Chef’s Tip: A squeeze of lime at the end brightens it up and cuts through the richness; try it.
Recipe 7 – Poached Eggs & Avocado Toast
Brunch vibes meet fasting-friendly energy in this quick, tasty bite!
Ingredients
- 2 large eggs
- 1 slice whole grain bread
- ½ avocado, mashed
- 1 teaspoon vinegar (for poaching)
- Salt and pepper to taste
- Pinch of chilli flakes (optional)
Instructions
Step 1: Fill a small pot with water, add vinegar, and gently mix over medium heat.
Step 2: Crack each egg into a small cup, swirl the water gently, and slide the eggs in. Poach for 3-4 minutes until the whites set, but the yolks are runny.
Step 3: Toast the bread until golden, then spread the mashed avocado on top.
Step 4: Use a slotted spoon to lift the eggs out, drain briefly, and place them on the avocado toast.
Step 5: Sprinkle with salt, pepper, and chilli flakes if you like a kick, and dig in.
Chef’s Tip: If poaching seems tricky, soft-boil the eggs instead. It’s the same vibe but less fuss.
Recipe 8 – Lentil Soup With Whole Grain Bread
A steamy bowl of goodness that’s like a warm blanket for your energy levels.
Ingredients
- 2 large eggs
- 1 slice whole grain bread
- ½ avocado, mashed
- 1 teaspoon vinegar (for poaching)
- Salt and pepper to taste
- Pinch of chilli flakes (optional)
Instructions
Step 1: Heat olive oil in a pot over medium heat. Add carrots and celery and cook for 5 minutes, until soft.
Step 2: Stir in lentils and broth, boil, then lower to a simmer and cover for 25-30 minutes until lentils are tender.
Step 3: Season with salt and pepper, taste, and tweak as needed.
Step 4: Toast or warm your bread slice while the soup finishes.
Step 5: Ladle the soup into a bowl and serve with the bread on the side.
Chef’s Tip: Toss in a bay leaf or a pinch of cumin during cooking for a flavour boost that’ll make it your go-to.
