The break-fast formula
Dr. Mindy Pelz: protein + healthy fat + fiber at your first meal. Dr. Westman: eat when hungry, stop when full — do not "make up" missed calories.
For 16:8 IF, a normal-sized lunch works. For 24-hour fasts, start smaller — half plate, then assess hunger in 30–60 minutes.
Top recipe picks from our kitchen
Each recipe below is linked from our collection with estimated net carbs. All fit strict keto or insulin resistance plans.
- Scrambled Eggs with Spinach (~2g net carbs) — classic, gentle, high protein.
- Egg Muffins (~2g) — prep ahead for busy break-fast mornings.
- Chicken Salad Lettuce Cups (~3g) — light after extended fasts.
- Taco Bowl No Tortilla (~8g) — satisfying after 16:8, skip if just finished 24h+.
- Greek Yogurt with Berries (~6g) — moderate; best after shorter fasts, not first choice for strict IR.
Match the meal to the fast length
After 16–18 hours: any recipe above in a normal portion. After 24 hours: eggs, cottage cheese, or chicken salad first. After 36+ hours: follow our prolonged refeed steps in the fasting clock break-fast guide.