Best Food and Drinks for Intermittent Fasting

Intermittent fasting is a healthy way to boost energy, promote mental clarity, and lose weight. While abstaining from food is a HUGE part of it, what you eat in between is just as important. Today, I’m sharing the best foods and beverages to enjoy while practising IF.

image: cup of coffee with new york skyline

Fasting is a state in which one abstains from food for a certain period. It’s nothing new; fasting has been used for thousands of years for spiritual and cultural purposes, but only recently has there been a new shift in focus on fasting for the purpose of health. 

Not only does it promote weight loss, but it also gives mental clarity, boosts energy, improves blood sugar, and increases longevity. There are certain methods to IF so here’s a quick overview:

  • 16:8- A practice in which you narrow your eating window to 8 hours and fast the remaining 16. For instance, if your last meal is at 7 p.m, you wouldn’t eat again until 11 a.m the next morning. 
  • Eat-Stop-Eat- Fast for 24 hours once or twice a week. 
  • 5:2- With this method, you would consume 500 calories on non-consecutive days and eat regularly for the rest of the week. 

I go more in-depth on the benefits of Intermittent Fasting “IF” in this postbut in short, I find the 16:8 method best for me and I sometimes break my fast with Bulletproof Coffee

It’s my “meal of the morning” that supplies me with ample health benefits and a terrific boost of energy. 

What Liquids can I Drink While Fasting?

During a fast, you are to refrain from food but not drinking. As a matter of fact, liquids are important to maintain yourself hydrated.

You can still drink certain beverages and reap the full of benefits of fasting. Here are the top selections: 

This one’s a no-brainer. Steady sipping on H2O will keep you hydrated while fasting. 

Bone broth
Unlike regular broth, bone broth is rich in nutrients such as calcium, magnesium, other trace minerals, as well as collagen, an essential protein for skin, joints, and hair. 

Bone broth is liquid fuel that has proven to improve joint health and replenish electrolytes, which are beneficial during a fast. 

Black Coffee
YAS!! Coffee can help curb appetite during a fast but one drawback- no sugar or cream. You can add artificial sweeteners and a splash of cream but make sure to keep your intake under 50 calories.

Herbal teas
Same as water, decaffeinated tea is a great way to stay hydrated and can even help curb appetite. Be sure to drink it plain, no cream or sugar, at least while you’re fasting. 

Bulletproof Coffee
This coffee has around 230 calories so it’s not a good option to drink while fasting. However, Bulletproof Coffe is one of the best ways to break (or end) your fast. 

I like to make my daily cup of Bulletproof Coffee the thing that breaks my 12 or 16-hour fast for all of the benefits it provides. Check out this post to see read about the benefits of Bulletproof coffee for women

image: pouring coffee into mug from blender

Coffee During Intermittent Fasting

While black coffee is permitted during IF, a popular way to break the fast is with Bulletproof Coffee. It’s made with high-quality coffee, grass-fed butter, and MCT oil for a brain-boosting beverage that gives you energy and an excellent source of healthy fats. 

You may be thinking- hold up! What’s MCT oil?? Butter in coffee?? Yes, it’s not your typical first cup, so let ‘s discuss the benefits of Bullet Proof Coffee:

First, MCT oil, better known as brain octane oil, it’s a caprylic fatty acid which contains antibacterial and anti-inflammatory properties. You can find it in coconut oil, but Brain Octane oil is 18 times stronger! 

image: brewing coffee

When it comes to butter, grass-fed is the best choice. It’s higher in Omega-3’s, beta carotene, vitamins, and it tastes better. It also gives the coffee a creamy, golden texture and taste, after my first sip, I was sold. 

Best Food to Break an Intermittent Fast 

While Bullet Proof Coffee is a great way to break your fast, there are other foods you’ll want to consider eating to break your Intermittent Fasting period. 

More details on what you can eat and drink while intermittent fasting here.

To maximize the benefits of IF, it’s essential to reap the bulk of your energy from nutrient-dense foods during “feeding” windows.  Read this post to learn about fasting and feeding windows.

Choosing whole foods to build balanced meals will keep you energized during fasts and help your body process nutrients much more efficiently. 

Break the fast with lean proteins

Some of my favorite proteins to include to break a fast are chicken, beef, pork, turkey, seafood, and eggs. 

I often meal prep mini quiches for a quick grab-and-heat first meal option.

Breaking the fast with healthy fats

As mentioned earlier, Bulletproof Coffee (hah!), coffee, grass-fed butter, nuts, seeds, nut butters, olive oil, coconut oil, and avocados are all terrific healthy-fat options to eat to bread your fast.

Eat all the veggies you want

I’m sure this isn’t news to you but breaking the fast with a generous dose of veggies is always a great idea. 

If you don’t have time to make a meal, I love to make a Blueberry Muffin Smoothie or a Green Pineapple Smoothie to-go. Both have a nice serving of greens and they are full of nutrition. 

Eat one serving of fruit

Whether fresh or frozen, a serving of fruit is a delicious vessel for micronutrients. I try to keep it at one serving in order to maintain my blood sugar levels. 

Try to avoid canned fruits or juice because of the concentrated amounts of sugars per serving.

Complex Carbohydrates to eat

I love sweet potatoes, white potatoes, quinoa, rice, oats, and other whole grains.  

Ideally, you’ll want to avoid high-sugar foods and focus more on healthy fats and proteins to break your fast. In other words, skip the bowl of cereal and eat scrambled eggs or an omelet instead.

Here are just a few deliciously easy recipes ideas that provide a variety of nutrients and simple to prepare. 

image: vegetables, oats and a fried egg in a bowl

Recipe: Savory Oats Bowls

Great if you want your first meal to be breakfast. Creamy, savory oats loaded with roasted veggies and a fried egg, these bowls pack a variety of nutrients and are sure to satiate that post-fast appetite.

image: chicken salad bowl

Recipe: Chicken Farro Bowls

Hearty and refreshing at the same time, these Mediterranean Farro Bowls are one of my favorite meals to enjoy. Farro is a rich source of protein and fiber, and the grilled chicken with Tzatziki sauce tops it off!

image: two bowls of fried rice with shrimp

Recipe: Shrimp Fried Rice

A favorite low-carb meal thanks to cauliflower rice, this fried rice is high in protein and a cleaner version of the regular take-out without the energy crash. 

Image: Super Green Kale Salad

Recipe: Kale Salad with Grilled Chicken

I love my Asian Kale salad recipe topped with leftover rotisserie or grilled chicken because it’s nutrient-dense and I love the dressing! Seriously, it’s really good. 

image: mini quiches in a lunchbox with strawberries

Recipe: Spinach and Bacon Mini Quiches

You’ll want to make these on repeat. They are super easy to make in a big batch and they keep in the fridge for up to 5 days. 

The base for these mini quiches is eggs, a bit of milk, and cheese (optional of course) and then about 1-cup of add-ins. The possibilities are endless! Grab more recipes for egg cups here.

Check out this video for Easy Veggie Mini Quiches to see just how easy they are to make.

With delicious food & drink options like this, intermittent fasting might be easier than you think! Which recipe will you use to break your fast?

Best Food and Drinks for Intermittent Fasting – Easy Veggie Mini Quiches

Got your cup of Bulletproof coffee? Perfect! Now whip up a batch of these mini quiches and you will be ready to end your intermittent fasting period with the best foods & drinks possible.

  • Author: Laura Fuentes
  • Yield: 24 mini quiches 1x


  • 2 teaspooncoconut oil* (or any oil)
  • 3/4 cup packed grated green zucchini
  • 3/4 cup packed grated carrots
  • 2 green shallots (onions), green ends trimmed off, white finely chopped (optional)
  • 4 large eggs, whisked
  • 1/3 cup grated Monterrey Jack cheese*
  • 1/4 teaspoon salt


  1. Preheat oven to 350F (180C) and grease a mini cupcake pan.
  2. In a medium skillet, heat oil over medium heat. Add the zucchini, carrots, and shallots, and cook, stirring, for 5-7 minutes until the veggies begin to soften. Remove from heat and set aside to cool down to room temperature.
  3. In a large bowl, combine veggies, eggs, grated cheese, and salt. Spoon mixture into mini muffin pan.
  4. Bake for 15-18 minutes. Allow mini quiches to cool in the pan before carefully removing with a small knife or spatula.


  • Serving Size: 4 mini quiches
  • Calories: 94
  • Sugar: 1g
  • Sodium: 196.6mg
  • Fat: 6.8g
  • Saturated Fat: 3.5g
  • Trans Fat: 0.1g
  • Carbohydrates: 2.1g
  • Fiber: 0.5g
  • Protein: 5.8g
  • Cholesterol: 130.2mg

Keywords: intermittent fasting foods, intermittent fasting lunch, snack ideas intermittent fasting

December 3, 2019

2 thoughts on “Best Food and Drinks for Intermittent Fasting”

  1. Eliza says:

    You are right fasting is so beneficial for our health.It controls our physical and mental growth.

    1. Laura Fuentes says:

      I can attest to how much more mental clarity I experience the first few hours at work while fasting than during times where I don’t for sure!

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