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You made it to the end of your fast. Now what should you eat first?
Good news: if you fast for 12 to 16 hours, like most daily intermittent fasting schedules, you don’t need a special ritual. A normal, balanced meal built around protein is the best way to break your fast.
What you eat first still matters, though. The right meal keeps you full until your next one. The wrong one can leave your stomach unhappy, or have you hungry again an hour later.
In this article, we’re covering how to break your fast step by step, the best foods to eat first, what to go easy on, and how to break your fast for weight loss, for muscle and after a longer fast.
Check with your doctor first if you take medication for diabetes (fasting and then eating can swing your blood sugar), you’re pregnant or breastfeeding, you have a history of disordered eating, or you’re under 18.
How to break your fast at a glance
| How long you fasted | How to break it |
|---|---|
| 12 to 16 hours (12:12, 14:10, 16:8) | A normal, balanced meal with protein first |
| About 24 hours | A smaller meal first, then a normal meal a couple of hours later |
| Several days | Only with a doctor’s guidance (see below) |
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Does it matter how you break a fast?
For everyday intermittent fasting, less than you might think.
You’ll read that you need to “prime your gut” with special drinks, or that the wrong first bite will undo your fast. There’s no good evidence for either.
What matters most is the same thing that matters every day: a meal that fills you up, gives you protein, and fits the calories you need. Your first meal counts toward your day like any other.
The longer you fasted, though, the more it pays to start small. More on that below.
How to break your fast, step by step
1. Have a glass of water
Start with a big glass of water. It’s an easy way to top up your fluids after a fast, and it gives you a moment before you dive in.
2. Build your meal around protein
Protein is the most filling nutrient, and higher protein diets may help with appetite and weight loss. Then add some fiber from vegetables, fruit or whole grains, and a little healthy fat.
3. Eat slowly
Put your fork down between bites and chew well. A review of 22 studies found that people ate less when they ate more slowly, which helps if your goal is weight loss.
4. Stop when you’re comfortably full
It’s tempting to make up for the fast with a huge plate. A very big meal can leave you feeling heavy and uncomfortable, so aim for satisfied, not stuffed.
5. Plan your first meal ahead
When you’re hungry, the easiest thing to grab is rarely the best. Decide what you’ll eat before your window opens, or prep it the night before.
The best foods to break a fast
These are filling, easy on most stomachs and simple to put together:
- Eggs: quick, cheap and packed with protein
- Greek yogurt or kefir: high in protein, and kefir and many yogurts contain live cultures
- Fish and chicken: lean protein for a bigger first meal
- Tofu, beans and lentils: good plant protein, if they agree with you
- Cooked vegetables and soups: gentle and filling
- Fruit: yes, fruit is fine to break a fast, and berries go well with yogurt
- Oats and whole grains: filling fiber, and quick to make
- Avocado, nuts and olive oil: healthy fats, in sensible amounts
First meal ideas
These come from our 7 day intermittent fasting meal plan, where every meal has portions:
| First meal | Calories | Protein |
|---|---|---|
| Berry oatmeal with a cup of Greek yogurt | ~450 | ~30 g |
| Spinach and feta omelet, toast and strawberries | ~380 | ~28 g |
| Greek yogurt parfait with kiwi, granola and chia | ~420 | ~31 g |
| Avocado toast with 2 eggs and an orange | ~460 | ~23 g |
| Chicken, brown rice and vegetables | ~530 | ~44 g |
| Greek chicken salad with a small pita | ~480 | ~41 g |
Foods to go easy on
None of these are banned. They’re just more likely to leave you uncomfortable or hungry again soon if they’re the first thing you eat:
- Very large, greasy or fried meals: heavy on an empty stomach, and easy to overeat
- Sugary foods and drinks on their own: a donut or a soda won’t keep you full for long
- Lots of raw cabbage family vegetables or beans, if they tend to make you gassy
- Alcohol: best kept for later, with food
How to break your fast for weight loss
Break your fast with protein and fiber, and keep the portion in line with your day’s calories. That combination helps you stay full, which makes the rest of your eating window easier.
You may read that you should break your fast with MCT oil to “keep burning fat”. MCT oil is a type of fat, usually made from coconut oil. Three tablespoons, a common suggestion, adds about 360 calories, as much as a small meal.
And when researchers pooled 13 trials, swapping other fats for MCT oil led to only about 1 lb (0.5 kg) more weight loss. Not worth drinking oil for.
You may also read that you shouldn’t mix carbs and fat in your first meal, because insulin will make your body store the fat. There’s no good evidence for that either. In a year long trial of over 600 adults, a healthy low carb diet and a healthy low fat diet led to similar weight loss. How much insulin people released didn’t change which diet worked better for them.
A balanced plate, eaten slowly, is all you need. Our 7 day intermittent fasting meal plan puts this together for a full week.
How to break your fast to build muscle
You can absolutely build or keep muscle while doing intermittent fasting. In one study, lifters who ate within an 8 hour window for 8 weeks kept their strength and muscle while losing some fat.
The key is protein. Researchers suggest about 0.4 g of protein per kg of bodyweight per meal for muscle building. For a 150 lb (68 kg) person, that’s about 27 g, or roughly 4 eggs, or a cup of Greek yogurt with a little granola.
So if you train before your first meal, make that meal a protein rich one. There’s no need for a rice cake or a “fast carb” first. Carbs from rice, potatoes, oats or fruit alongside your protein are perfect.
Need more protein ideas? See our list of protein boosters.
How to break a longer fast
After about 24 hours
Start with something small and simple, like a bowl of soup, a couple of eggs or a cup of Greek yogurt. Wait an hour or two, then have a normal, balanced meal.
Bone broth is a gentle option here too. It does break your fast, since it has calories and protein, so save it for when your window opens.
After several days
Fasts that last several days should only be done with a doctor’s guidance. When someone has eaten very little for a long time, eating again can trigger refeeding syndrome, a dangerous shift in fluids and minerals like phosphate and potassium that needs medical care.
Should you drink apple cider vinegar before your first meal?
You don’t have to, but some people like it. In one small study of 12 healthy adults, vinegar taken with a bread breakfast lowered the rise in blood sugar and insulin, and made people feel fuller.
If you’d like to try it, mix 1 to 2 tablespoons into a large glass of water and drink it with your first meal. Drink it through a straw to protect your teeth, and never drink it straight. Our guide to whether apple cider vinegar breaks a fast has more.
Questions people ask
What should I eat after a 16 hour fast?
A normal, balanced meal. For example: eggs, whole wheat toast and fruit, or chicken, rice and vegetables. Our 16:8 guide has more ideas.
Does black coffee break a fast?
No. Black coffee, water and plain tea are all fine while you fast. Our list of liquid hacks that won’t break your fast covers the gray areas.
Is it bad to break a fast with fruit?
No. You’ll read that fruit after a fast gets “stored as fat”. There’s no good evidence for that. Fruit is a great part of your first meal, especially alongside some protein like yogurt or eggs.
Can I break my fast with a protein shake?
Yes. A protein shake is quick and easy, especially after a workout. Have it with some fruit or oats if it’s your whole meal, so it keeps you full.
Why do I feel sick or bloated when I break my fast?
Usually the first meal was too big, too fast or too greasy. Try a smaller meal, eat slowly, and save the heavy food for later in your window. If it keeps happening, check in with your doctor.
Why am I constipated while intermittent fasting?
Eating fewer meals can mean less fiber and less fluid. Fill your meals with vegetables, fruit, beans and whole grains, and drink plenty of water. If food alone isn’t enough, a fiber supplement can help. ColonBroom, for example, is a psyllium husk fiber powder you mix into a glass of water, taken an hour before or 30 minutes after a meal, so take it within your eating window. Our ColonBroom review covers what’s in it and how to use it. If constipation lasts, talk to your doctor.
How many calories should my first meal be?
There’s no magic number. Divide your day’s calories across the meals you eat. On our 7 day plan, first meals run from about 380 to 470 calories.
Happy fasting, and enjoy that first meal!
This article is for general information and is not medical advice. Check with a doctor before fasting, especially if you have diabetes or another medical condition, take medication, or are pregnant or breastfeeding.
