Not all recipes are created equal when practicing intermittent fasting. Science suggests focusing on meals that:

1. Provide sustained energy — combine complex carbs, protein, and healthy fats.
2. Support satiety — fiber-rich vegetables and legumes slow digestion.
3. Minimize spikes in blood sugar — avoid refined sugars and processed foods.

Example meals:

• Lunch Bowl: Quinoa + roasted chickpeas + spinach + avocado + olive oil dressing. High protein, fiber, and healthy fats keep you full until dinner.
• Dinner Stir-Fry: Salmon + broccoli + bell peppers + sesame seeds, sautéed in minimal olive oil. Rich in omega-3s and micronutrients.
• Snack/Optional Meal: Greek yogurt with berries and chia seeds (fit for eating windows).

By focusing on nutrient-dense recipes, your fasting periods feel effortless because your meals are satisfying, and your body gets the fuel it needs. Fastry’s app even encourages mindful eating during windows, reminding you that quality matters as much as timing.