To keep from negating the positive benefits of fasting, protein-rich meals and easy-to-digest vegetables are a good combination for the first meal of the day. Digestible vegetables include asparagus, cucumbers, zucchini, and cooked carrots—to name a few. When it comes to protein, both animal-based and plant-based sources can be beneficial. Either way, LeVeque says, “protein is the most satisfying nutrient.”
However, quality does matter when choosing a protein source. If your protein is coming from an animal, she recommends looking for pasture-raised and regenerative farms. If it’s coming from a plant, LeVeque recommends beans, legumes, and other cellular foods rich in phytochemicals and fiber.
LeVeque also has a few go-to meal recommendations: