Ingredients:

• Boneless skinless chicken thighs (see portions)
• Cooked white rice
• Shredded green cabbage
• Shredded carrots
• Salt, garlic powder, paprika, black pepper (for chicken)
• ¼ cup plain Greek yogurt
• 1 tbsp hot sauce
• 1 tsp honey
• 1 tsp water, pinch salt (for sauce)

Instructions:

1. Season the chicken. Pat the chicken thighs dry with a paper towel – this helps browning. In a small bowl, mix ½ tsp salt, ½ tsp garlic powder, ¼ tsp paprika, and ¼ tsp black pepper. Sprinkle the blend evenly over both sides of the chicken, pressing gently so it sticks.
2. Cook the chicken. Heat a large non‑stick skillet over medium heat. When hot, add 1 tsp oil or a quick spray of cooking spray. Place the chicken in the skillet smooth‑side down and cook without moving for 6–7 minutes. You’ll see the edges turn golden. Flip carefully using tongs and cook the second side for another 6–7 minutes. The chicken is ready when the thickest part reaches 165°F and the centre is no longer pink. Transfer to a plate and let it rest for 5 minutes – this keeps it juicy.
3. Make the hot honey yogurt sauce. While the chicken rests, combine the Greek yogurt, hot sauce, honey, 1 tsp water, and a tiny pinch of salt in a small bowl. Stir until completely smooth and drizzle‑able. Add an extra teaspoon of water if it feels too thick.
4. Warm the rice. If using leftover or pre‑cooked rice, microwave it for 60–90 seconds until steaming.
5. Assemble the bowl. Spoon the warm rice into a bowl. Top with the shredded cabbage and carrots – they add fresh crunch. Slice the rested chicken against the grain and lay it over the vegetables. Drizzle the hot honey sauce generously over everything. Eat immediately while the chicken is still warm and the sauce is cool and creamy.

Why this meal works for IF: The combination of protein, fibre, and a little fat from the yogurt sauce keeps you full until your next meal. It’s also incredibly fast – you’ve just broken your fast with a restaurant‑worthy bowl.

Ingredients:

• Boneless skinless chicken thighs (see portions)
• Sweet potato(es)
• Carrots, peeled or whole baby carrots
• ½ cup plain Greek yogurt
• 1 tsp garlic powder
• 1 tsp lemon juice or vinegar
• 1 tbsp water
• Salt, pepper, and extra garlic powder for chicken & veg

Instructions:

1. Roast the sweet potatoes and carrots. Preheat oven to 425°F. Wash the sweet potato (no need to peel unless you prefer) and cut into ½‑inch cubes. If using whole carrots, slice them into similar‑sized pieces. Toss them on a baking sheet with 1 tsp oil, a pinch of salt, pepper, and ½ tsp garlic powder. Spread in a single layer and roast for 25–35 minutes, flipping halfway. They’re done when fork‑tender and lightly caramelised.
2. Cook the chicken. While the vegetables roast, season the chicken thighs with salt, pepper, and ½ tsp garlic powder. Heat a skillet over medium heat with 1 tsp oil. Cook the chicken 6–7 minutes per side, just like in Meal 1. Rest 5 minutes, then slice.
3. Mix the creamy garlic sauce. In a small bowl, stir together the Greek yogurt, garlic powder, lemon juice, water, ¼ tsp salt, and ¼ tsp pepper. Taste and adjust – it should be tangy and garlicky.
4. Plate it up. Arrange the roasted sweet potatoes and carrots on a plate. Add the sliced chicken. Spoon the creamy garlic sauce over the top (or serve it on the side for dipping). If you’re on the muscle‑gain track, add two fried or hard‑boiled eggs on the side.

Why this meal works for IF: Sweet potatoes are a slow‑digesting carb that keeps blood sugar stable through the fasting window. Combined with 6–10 oz of chicken, this dinner keeps you full until noon the next day.

Ingredients:

• Chicken thighs (see portions)
• Cooked rice
• Cooked lentils (canned or pre‑cooked from dry)
• Shredded cabbage
• Taco seasoning: ½ tsp chili powder, ½ tsp garlic powder, ¼ tsp cumin, ¼ tsp salt
• ¼ cup Greek yogurt, 2 tbsp salsa, 1 tsp hot sauce, 1 tsp water (sauce)

Instructions:

1. Season and cook the chicken. Mix chili powder, garlic powder, cumin, and salt. Pat the chicken dry and coat both sides with the seasoning. Cook in a skillet over medium heat for 6–7 minutes per side until 165°F. Rest 5 minutes, then chop into bite‑size pieces.
2. Warm the rice and lentils. Microwave the rice and lentils together until hot.
3. Make the creamy taco sauce. Stir together Greek yogurt, salsa, hot sauce, and water until smooth.
4. Build the bowl. Start with rice and lentils at the bottom. Add the cabbage, then the chopped chicken. Drizzle the taco sauce over everything. Eat immediately – the warm lentils and chicken mixed with the cold, creamy sauce are incredible.

Why this meal works for IF: Lentils are a secret weapon – they add plant protein and fibre that slow digestion, keeping hunger at bay for hours. Plus, the taco seasoning makes it feel like a cheat meal.

Ingredients:

• Chicken thighs
• Russet potatoes
• Shredded cabbage (for slaw)
• ⅓ cup Greek yogurt, 1 tbsp buffalo sauce, ½ tsp garlic powder, 1–2 tsp water, optional dried parsley
• Salt, pepper, garlic powder for chicken & potatoes

Instructions:

1. Roast the potatoes. Preheat oven to 425°F. Dice potatoes into ½‑inch cubes, toss with oil, salt, pepper, and garlic powder. Roast 30–35 minutes, flipping once, until golden and crispy.
2. Cook the chicken. Season chicken with salt, pepper, and garlic powder. Cook in a skillet 6–7 minutes per side. Rest, then slice.
3. Make the buffalo ranch. Combine Greek yogurt, buffalo sauce, garlic powder, parsley if using, and water. Stir until smooth.
4. Assemble. Plate the roasted potatoes, add the chicken on top, and pile the cabbage slaw on the side. Drizzle buffalo ranch over chicken and potatoes. Every bite is spicy, creamy, and crunchy.

Why this meal works for IF: The high volume from potatoes and slaw fills your stomach completely, making the overnight fast feel easy. The buffalo flavour keeps things exciting.

Ingredients:

• Chicken thighs
• Cooked rice
• Shredded cabbage and carrots
• 1 tbsp peanut butter
• 1 tbsp soy sauce
• 1 tbsp warm water
• 1 tsp honey
• ½ tsp garlic powder

Instructions:

1. Cook the chicken. Season with salt, pepper, and garlic powder. Sear in a skillet 6–7 minutes per side, rest, then slice.
2. Make the peanut sauce. In a bowl, whisk peanut butter, soy sauce, warm water, honey, and garlic powder until smooth. It should be pourable – add extra water a teaspoon at a time if needed.
3. Assemble. Warm rice goes into the bowl, followed by cabbage and carrots. Top with sliced chicken and pour the peanut sauce over everything. The sauce will warm from the rice and become luxuriously creamy.

Why this meal works for IF: Peanut butter provides healthy fats that slow digestion and keep you satisfied far longer than a low‑fat meal. Plus, it’s absolutely delicious – fasting feels like a choice, not a punishment.

Ingredients:

• Lean ground beef (or ground chicken)
• Russet potatoes
• Romaine or shredded cabbage
• Diced pickles
• ¼ cup Greek yogurt, 1 tbsp ketchup, 1 tsp mustard, 1 tsp pickle juice, pinch salt
• Salt, pepper, garlic powder for beef and potatoes

Instructions:

1. Roast potatoes. Dice potatoes, toss with oil, salt, pepper, and garlic powder. Roast at 425°F for 30–35 minutes until crispy.
2. Cook the beef. In a skillet over medium‑high heat, crumble the ground beef. Season with salt, pepper, and garlic powder. Cook 7–10 minutes until fully browned (160°F). Drain if needed.
3. Mix the burger sauce. Stir together yogurt, ketchup, mustard, pickle juice, and salt.
4. Build the bowl. Layer lettuce, roasted potatoes, and beef. Top with pickles and a generous drizzle of burger sauce. It tastes exactly like a great burger – just fork‑ready.

Why this meal works for IF: Ground beef is extremely satiating, and potatoes are one of the most filling foods per calorie. This bowl makes the 16‑hour fast feel effortless.

Ingredients:

• Chicken thighs
• Cooked rice
• Shredded cabbage or mixed greens
• ⅓ cup Greek yogurt, 1 tbsp lemon juice, ½ tsp garlic powder, 1 tsp water, salt & pepper

Instructions:

1. Cook chicken. Season with salt, pepper, and garlic powder, then pan‑sear 6–7 minutes per side. Rest and slice.
2. Mix lemon garlic sauce. Combine yogurt, lemon juice, garlic powder, water, salt, and pepper.
3. Assemble. Rice, then cabbage, then chicken, then sauce. The lemon brightens everything – it’s the perfect midday meal.

Why this meal works for IF: The high volume of cabbage fills your stomach with very few calories, while the chicken and rice provide lasting energy.

Ingredients:

• Chicken thighs
• Cooked rice
• Shredded cabbage
• 2 tbsp sweet chili sauce
• 1 tsp soy sauce
• 2 tbsp Greek yogurt, 1 tsp water (for drizzle)
• Salt and garlic powder

Instructions:

1. Cook the chicken. Season with salt and garlic powder. Sear in a skillet until almost done. In the last 1–2 minutes, add sweet chili sauce and soy sauce directly to the pan. Stir to coat the chicken as the sauce reduces and turns glossy. Remove from heat.
2. Make the yogurt drizzle. Mix Greek yogurt with water until smooth and pourable.
3. Build the bowl. Rice, cabbage, sticky glazed chicken on top, then the yogurt drizzle. The creamy yogurt balances the sweet heat perfectly.

Why this meal works for IF: Sweet chili sauce is cheap but delivers huge flavour. Paired with protein and fibre, it makes dinner something you genuinely look forward to – which makes fasting easier.

Ingredients:

• Chicken thighs
• Potatoes
• Carrots (or extra cabbage)
• ½ cup Greek yogurt, 2 tbsp grated Parmesan, 1 tbsp milk/water, ½ tsp garlic powder, salt & pepper

Instructions:

1. Roast potatoes and carrots. Dice potatoes, toss with oil, salt, and pepper, and roast at 425°F for 30–35 minutes. Add carrot sticks or cabbage for the last 15 minutes if using.
2. Cook chicken. Season and sear 6–7 minutes per side. Rest and slice.
3. Make Alfredo sauce. In a bowl, whisk yogurt, Parmesan, milk, garlic powder, salt, and pepper until smooth. (Don’t heat it directly – the hot potatoes and chicken will gently warm it.)
4. Plate and sauce. Roasted potatoes and veg on the plate, chicken on top, then spoon the Alfredo sauce over everything. It tastes decadent but is packed with protein.

Why this meal works for IF: The rich, cheesy flavour makes it feel like a restaurant meal, but the high protein and resistant starch from potatoes keep you full through the evening.

Ingredients:

• Chicken thighs, cut into bite‑size pieces
• Cooked rice
• Shredded cabbage
• 1 tbsp honey, 1 tbsp soy sauce, 1 tsp garlic powder, 1 tbsp water
• Salt, pepper, extra garlic powder for chicken

Instructions:

1. Cook the chicken bites. Season the chicken pieces with salt, pepper, and garlic powder. Heat a skillet over medium heat with 1 tsp oil. Add the chicken and cook 8–10 minutes, stirring occasionally, until golden and cooked through.
2. Make the sticky glaze. In a small bowl, mix honey, soy sauce, garlic powder, and water. During the last 2 minutes of cooking, pour the glaze into the skillet. Stir continuously as it bubbles and thickens, coating every piece of chicken. Remove from heat immediately once sticky and glossy.
3. Assemble. Rice in the bowl, cabbage on the side, top with the sticky honey garlic chicken. Spoon any extra glaze from the pan over the top. It’s sweet, savoury, and ridiculously satisfying.

Why this meal works for IF: Ending the week with a crave‑worthy meal reinforces that fasting isn’t about deprivation. You’ll go into the weekend feeling full, happy, and on track.