7 Filling and Low-Calorie Diet Recipes for Fasting

Kapanlagi.com - Fasting while dieting can be a challenge, especially if you're afraid of feeling hungry or lacking energy. However, by choosing diet menu recipes during fasting that are filling and low in calories, your body can stay energized without worrying about excessive calorie intake.

The key to creating a diet menu during fasting is to choose nutritious foods that can still help control weight. From pre-dawn meals to breaking the fast, a combination of protein, fiber, and healthy fats can help maintain a feeling of fullness for longer. Of course, these recipes are practical.

For those of you who want to try a diet program during fasting, here are some practical diet menu recipes for fasting that you can try. Come on, let's check it out, KLovers!

1. Oatmeal Date Almond

Oatmeal is a practical and filling sahur option because it is high in fiber. Combined with dates that provide natural energy and almonds for an extra protein boost, this dish is suitable for keeping you full longer while fasting. Here’s how to make this diet menu recipe while fasting:

Ingredients:

- 5 tablespoons of oatmeal

- 3 dates, chopped

- 1 tablespoon of chopped almonds

- 200 ml of low-fat milk or warm water

- 1 teaspoon of honey (optional)

Instructions:

1. Place the oatmeal in a bowl.

2. Pour in the low-fat milk or warm water, and stir well.

3. Add the chopped dates and almonds.

4. Let it sit for 5 minutes to allow the oatmeal to expand.

5. Add honey if desired, then serve.

2. Chicken Vegetable Soup

Illustration (credit: pexels.com)

Chicken soup with added vegetables is a healthy and light option for breaking the fast. The protein content from the chicken and the fiber from the vegetables help keep the body energized during fasting without feeling too heavy. Here’s how to make this diet menu recipe while fasting:

Ingredients:

- 100 grams of chicken breast, diced

- 1 carrot, diced

- 1 potato, diced

- 500 ml of water

- 1 clove of garlic, minced

- Salt and pepper to taste

Instructions:

1. Boil the chicken until cooked, skimming off the foam.

2. Add the carrot and potato, and cook until tender.

3. Sauté the garlic, then add it to the soup.

4. Season with salt and pepper to taste.

5. Serve while warm.

3. Banana Chia Seed Smoothie

Illustration (credit: pexels.com)

This smoothie is rich in fiber, protein, and healthy fats that help maintain energy for longer. Chia seeds provide a feeling of fullness, while bananas add natural sweetness and potassium to help maintain fluid balance during fasting. Here’s how to make this diet menu recipe during fasting:

Ingredients:

- 1 ripe banana

- 200 ml almond milk or low-fat milk

- 1 tbsp chia seeds

- 1 tsp honey (optional)

Instructions:

1. Put all the ingredients into a blender.

2. Blend until smooth and well combined.

3. Let it sit for 5 minutes for the chia seeds to expand.

4. Serve in a glass and enjoy immediately.

4. Brown Rice with Stir-Fried Tofu and Spinach

Brown rice is high in fiber, while tofu and spinach provide good sources of protein and iron for the body. This menu is suitable for sahur as it is filling without making the body feel weak during fasting. Here’s how to make this diet menu recipe during fasting:

Ingredients:

- 100 grams of brown rice

- 1 piece of tofu, diced

- 1 handful of spinach, pluck the leaves

- 1 clove of garlic, minced

- Salt and pepper to taste

- 1 tsp olive oil

Instructions:

1. Heat the olive oil, sauté the garlic until fragrant.

2. Add the tofu, stir-fry until golden brown.

3. Add the spinach, stir briefly until wilted.

4. Season with salt and pepper, remove from heat.

5. Serve with brown rice.

5. Avocado Egg Salad

Illustration (credit: pexels.com)

This salad is rich in protein, healthy fats, and fiber that keeps you feeling full longer. Avocado provides energy, while eggs help repair body tissues during fasting. Here are the steps to make this diet menu recipe during fasting:

Ingredients:

- 1/2 avocado, diced

- 1 boiled egg, chopped

- 1 tbsp plain yogurt

- A pinch of salt and pepper

- 1 tsp lemon juice

Instructions:

1. Combine avocado and egg in a bowl.

2. Add yogurt, salt, pepper, and lemon juice.

3. Mix well until all ingredients are combined.

4. Serve immediately as an iftar or sahur menu.

6. Stir-fried Broccoli and Shrimp

Illustration (credit: pexels.com)

This dish is rich in protein from shrimp and fiber from broccoli, helping to keep energy levels stable during fasting. It has a light taste but is still filling. Here are the steps to make this diet menu recipe during fasting:

Ingredients:

- 100 grams of broccoli, chopped

- 50 grams of peeled shrimp

- 1 clove of garlic, minced

- 1 tsp olive oil

- Salt and pepper to taste

Instructions:

1. Heat the olive oil, sauté the garlic until fragrant.

2. Add the shrimp, cook until it changes color.

3. Add the broccoli, stir briefly until wilted.

4. Season with salt and pepper, remove from heat.

5. Serve warm.

7. Banana Oatmeal Pancake

Illustration (credit: pexels.com)

This pancake is suitable as a sahur or iftar menu because it is high in fiber and complex carbohydrates. Bananas provide natural sweetness and help boost energy without making the stomach feel bloated. Here are the steps to make this diet menu recipe during fasting:

Ingredients:

- 5 tablespoons of oatmeal

- 1 ripe banana

- 1 egg

- 1 teaspoon of honey (optional)

Instructions:

1. Mash the banana in a bowl.

2. Add the oatmeal and egg, mix well.

3. Heat a non-stick pan, pour in enough batter.

4. Cook until both sides are done.

5. Serve with honey if desired.

Those are some filling yet low-calorie diet menu recipes during fasting. There are still many recipe recommendations that you can find out more about by reading articles on kapanlagi.com. Because, if not now, when?

(kpl/dhm)