How to eat without feeling hungry during intermittent fasting? 3 filling and low-calorie meals to save your stomach

   "Intermittent Fasting" has become popular all over the world in recent years, but many people associate "intermittent fasting" with hunger, dizziness and fatigue. In fact, the problem is not "not eating", but "how to eat".

The correct intermittent fasting does not make you hungry, but through the combination of high protein, high fiber and high-quality fat, the body can get the maximum satisfaction within the limited calories.

Today, we recommend 3 meals with strong satiety and low calories, which not only conform to the principle of intermittent fasting, but also make the taste buds enjoy deliciousness. These recipes are simple and easy to make, and the ingredients are easy to obtain, suitable for busy modern life. Are you ready to say goodbye to hunger? Let's get started!

1. Avocado Chicken Breast Salad Bowl (500 calories)

Why fullness?

High protein (chicken breast 30g protein)

Healthy fat (avocado + olive oil)

High fiber (mixed green leafy vegetables)

Ingredients (1 serving)

Chicken breast 150g (sliced ​​after roasting or boiling)

Avocado ½ (cut into pieces)

Mixed salad (spinach, kale, arugula)

Chicken tomatoes 5-6 (cut in half)

Cucumber ½ (sliced)

Olive oil 1 teaspoon

Lemon juice 1 tablespoon

Salt and black pepper to taste

Method

Marinate the chicken breast with salt and black pepper for 10 minutes, roast or boil until cooked, slice and set aside.

Put mixed vegetables in a salad bowl, add cucumber, cherry tomatoes and avocado.

Put chicken breast slices on top, drizzle with olive oil and lemon juice, and sprinkle with a little salt and black pepper to taste.

Tips: Chicken breast can be roasted in batches in advance and stored in the refrigerator for 3 days. It can be used as needed to save time.

2. Greek yogurt oatmeal bowl (450 calories)

Why is it filling?

Slow digesting carbohydrates (oats provide lasting energy)

High protein (Greek yogurt + chia seeds)

Low GI (will not cause a sudden rise in blood sugar)

Ingredients (for 1 person)

150g unsweetened Greek yogurt

30g oatmeal (soaked in milk or water in advance)

½ cup blueberries/strawberries

1 teaspoon chia seeds

1 teaspoon honey (optional)

A pinch of cinnamon powder (for flavor)

Method

Put softened oatmeal on the bottom of a bowl.

Pour in Greek yogurt and sprinkle with chia seeds.

Put fresh blueberries or strawberries on top, drizzle with a little honey (optional), and finally sprinkle with a little cinnamon powder.

Tips: You can make it the night before and refrigerate it. Overnight oats will be softer and more convenient to eat directly in the morning!

3. Pan-fried salmon with quinoa and vegetables (550 calories)

Why is it full?

High-quality protein + fat (Omega-3 from salmon)

Complex carbohydrates (quinoa is more anti-hunger than white rice)

Rich dietary fiber (roasted vegetables increase satiety)

Ingredients (1 serving)

Salmon chunks 120g

Quinoa ½ cup (cooked)

Broccoli ½ cup

Carrot ½ root (cut into strips)

Olive oil 1 teaspoon

Garlic powder, lemon juice, salt, black pepper to taste

Method

Marinate salmon with salt, black pepper, and garlic powder for 10 minutes, and fry on medium heat until both sides are golden brown.

Mix broccoli and carrots with olive oil, salt, and black pepper, and bake at 200°C for 15 minutes.

Put cooked quinoa in a bowl, top with roasted vegetables and fried salmon, and squeeze a little lemon juice to enhance the flavor.

Tips: Salmon can be cooked in an air fryer (200°C for 10 minutes) to save oil and be crispy on the outside and tender on the inside!

3 key principles for fasting without feeling hungry

Protein first - chicken breast, Greek yogurt, salmon, etc. can stabilize blood sugar and reduce hunger.

Sufficient fiber - vegetables, oats, quinoa slow down digestion and prolong the time of fullness.

High-quality fats are essential - avocado, olive oil, nuts, etc. help absorb nutrients and avoid overeating.

Many people give up fasting because they are "too hungry", but in fact, as long as you choose the right food, you can eat enough while controlling calories. Today's recommended 3 low-calorie meals - avocado chicken breast salad, Greek yogurt oatmeal bowl, pan-fried salmon with quinoa - are not only nutritionally balanced, but also keep you energetic during fasting.

Your challenge: Try one of the recipes this week to see if it really makes you no longer hungry on fasting days? Welcome to share your experience in the comment area!