Earlier today we highlighted some approaches to intermittent fasting and recommended a condensed eating window for those who were new to IF. Over time, many people who regularly IF with the condensed approach develop their “ideal” timing and balance to food intake during their eating windows.
For those who are new to the approach, we thought we’d offer up a simple (and easily modified) set of ideas for inspiration. Include all or some of the items in your condensed eating window, depending on your appetite and available time to cook. While we believe in including a good variety of nutrient rich food, we think it’s important to let your body’s signals guide your portions. Don’t feel you need to eat the amount you would normally eat in a regular day.
FIRST MEAL Spinach Salad
As a first meal during your eating window, a hearty spinach salad can offer you a quick nutrient boost and a good dose of protein. Assemble several large fresh spinach leaves, slices of a large or extra large DHA-enriched hardboiled egg, one to two strips worth of chopped nitrate-free bacon, a small chopped tomato and a few rings of red onion. Mix up a quick vinaigrette with a tablespoon of olive oil, a splash of white balsamic vinegar, a quarter teaspoon of minced chive and salt and pepper to taste.
OPTIONAL SNACK Blueberries and Pears with Greek Style Yogurt
If you’re up for a small snack, consider a small handful of blueberries and a few slices of ripe pear. Add a dollop of Greek-style yogurt and some ground flaxseed.
SECOND MEAL Pan Cooked Steak with Parsley and Oregano Pesto Sauce
Finely chop 1 clove of garlic, ½ cup fresh parsley, leaves from five or so stems of fresh oregano, and ¼ cup Parmesan cheese. Add 1 ½-2 tablespoons of olive oil and give one last whirl in the food processor to combine. Season with salt and pepper. Set aside.
Heat a tablespoon of oil in a large skillet over high. Cook a small to very small grass-fed beef steak 4 to 5 minutes on each side depending on thickness. Move steak to heated dish and tent with foil to retain heat. The juices will redistribute during resting. Warm pesto and drizzle over steak before serving.
Slice ½ of a small green pepper, a ¼ of a white onion, and 2-3 mushrooms. In skillet used for steak (feel free to deglaze the pan with a good splash of red wine.), sauté above vegetables for five or so minutes until softened and browned. Add a couple small tomatoes for an additional minute. Serve with steak right away and enjoy.