My High-Protein Lunch After a 16-Hour Fast! 💪✨
After a 16-hour fast, breaking your fast with a balanced, nutrient-dense meal is essential for replenishing your energy, supporting muscle recovery, and keeping you full for hours. This meal is packed with protein, fiber, and healthy fats, making it the perfect post-fast fuel!
Why This Meal is Perfect for Breaking a Fast
✅ High in Protein (38g) for Muscle Recovery
• Eggs 🥚: A complete protein source with all nine essential amino acids.
• Sliced Turkey 🦃: Lean, high-protein, and great for satiety.
• Feta Cheese 🧀: Adds extra protein and a delicious tangy flavor.
• Roasted Edamame 🫘: A plant-based protein powerhouse!
Protein is crucial after a fast because it helps prevent muscle breakdown, stabilizes blood sugar, and keeps hunger in check.
✅ Rich in Healthy Fats for Sustained Energy
• Avocado 🥑: Full of heart-healthy monounsaturated fats that keep you full and support brain function.
• Sunflower Seeds 🌻: Loaded with vitamin E and magnesium, which help reduce inflammation and support metabolism.
Healthy fats slow digestion, preventing energy crashes and promoting stable blood sugar levels.
✅ Packed with Fiber (15g) for Digestion & Gut Health
• Sourdough Toast 🍞: Easier to digest than regular bread, with gut-friendly probiotics.
• Roasted Edamame 🫘: High in both fiber and protein.
• Blueberries & Blackberries 🫐: Antioxidant-rich, high in fiber, and great for digestion.
Fiber is key for gut health, blood sugar balance, and keeping you full for longer!
The Perfect Post-Fast Macros
💡 Calories: 575 kcal
💡 Protein: 38g
💡 Fiber: 15g
This macro combination is ideal after fasting because it restores glycogen, supports muscle repair, and keeps you full without spiking blood sugar.
How to Make This Power-Packed Lunch
🍳 Eggs (2) – Cook them however you like (scrambled, boiled, poached). I love them soft-boiled for extra creaminess!
🦃 Sliced Turkey (3–4 slices) – Choose nitrate-free turkey for a clean protein source.
🍞 Sourdough Toast (1 slice) – Toast it to golden perfection for extra crunch!
🧀 Feta Cheese (1 oz) – Sprinkle it over for a tangy, salty bite.
🥑 Avocado (1/4 to 1/2 medium) – Mash it on the toast or eat it sliced on the side.
🫘 Roasted Edamame (1/4 cup) – Enjoy it as a crunchy side or mix it into your meal.
🌻 Sunflower Seeds (1 tbsp) – Sprinkle them over for added texture and healthy fats.
🫐 Blueberries & Blackberries (1/2 cup total) – A refreshing, naturally sweet finish!
Why Intermittent Fasting & This Meal Work So Well Together
Intermittent fasting (IF) has been shown to:
✔ Boost metabolism by improving insulin sensitivity
✔ Enhance fat burning while preserving lean muscle
✔ Support gut health by giving your digestive system a break
✔ Improve mental clarity by stabilizing blood sugar
By breaking your fast with whole, nutrient-dense foods, you maximize these benefits and avoid energy crashes or cravings later in the day.
Final Thoughts
This meal is:
✔ Easy to prepare
✔ Satisfying & nutrient-dense
✔ Perfect for muscle recovery & fat loss
If you’re practicing intermittent fasting, make sure your first meal is balanced, protein-rich, and full of fiber & healthy fats—just like this one!
🔥 Would you add anything to this meal? Drop your favorite post-fast foods in the comments! 👇✨