Intermittent Fasting: Best Meal To Break Your Fast

Recently I posted an article about the benefits of intermittent fasting and my personal results.  Since then a lot of people have asking me what’s the first thing I eat after 16 hours of intermittent fasting.

So in this video I show you my exactly what I eat to break my fast.

As you can see, this post workout meal is no slouch in the calorie department. It’s a whopping 1000 calories, 200 grams of carbohydrates, 50 grams of protein and 20 grams of healthy fats.

I prepare this meal replacement shake almost every morning modifying the ingredients depending on what organic fruits and vegetables I have available but it’s basically the same macros everyday.

This puppy is loaded with nutrients, vitamins, minerals and enzymes that your body will suck up like a sponge after your workouts especially if you worked out in a fasted state (which I recommend).

This is my largest meal of the day.  I take in about 2/3 of my daily carbohydrates at this meal and then taper my carbs and calories for the remainder of the day.

I have found that my body responds best to this schedule and it helps me stay lean even when my diet isn’t strict.

Here’s what goes in it:

  •  10 oz of non sweetened almond milk
  • 2 tablespoons of ground flax meal
  • 2 cups of Black Emperors Rice
  • 2 scoops of Warrior Blend Raw plant based protein powder
  • 2 whole organic free range eggs
  • 2-3 kale leaves
  • 2-3 leaves of red or green Swiss Chard
  • 3-4 florets of Broccoli
  • Few sprigs of parsley
  • 1 cup of Spinach
  • ¼ cucumbers
  • 1 apple
  • 1 orange
  • 1 carrot
  • 1 banana
  • Add a nub of ginger for taste
  • ¼ cup of blueberries

What’s great about a whole foods shake as opposed to a regular meal is that because it’s mostly raw your body will be able to utilize these nutrients immediately.

And by blending it, it’s actually pre-digested for your body which saves your body a great deal of energy that would normally go towards the digestion process.

So if you need to eat a lot of calories in one sitting to maintain your weight or grow muscle like I do, then this an easy way to get the calories in without feeling like you have a lead balloon in your stomach.

Plus it’s healthy as hell.

Now I understand the ladies won’t need this many calories post workout so you will need to adjust this to your specific requirements.

The important thing I want you to take away from this is that whole food smoothies are incredible healthy meal replacements that your body will thank you for especially after a 16 hr fast.

In fact, it will more than likely be the healthiest, most nutrient dense meal you eat all day.

Happy Blending…

-Mike S.

PS. If you want to learn how to kill body fat 24/7==>  join me at BodyMax 212°F  today!


  1. Troy says:

    Mike – Have you ever tried I.F. coffee during the fast? It’s supposed to increase ketone production and actually boost fat loss. It also boosts cognitive function and increases energy. I do it once a week and it definitely helps me.

    Here’s what I do:
    1 cup coffee
    1-2 Tbsp unsalted grass-fed butter like KerryGold
    1/2-1 Tbsp MCT oil
    1/4 Tsp Cinnamon
    2-3oz Coconut milk

    Blend or froth together.

    Delicious and keeps me full for about 4 hours until I break the fast 16 hours in.

    • Mike says:


      I never tried this. Usually during my fasting period (16 hrs) I will not consume anything over 40 calories. I will have coffee but usually only with a tablespoon of almond milk. I am really never hungry while I fast, for me the majority of my fasting is at night and I workout in the early am so this curbs any hunger I have for at least 1.5 to 2 hours which puts me right at the end of my 16 hour fast… BUT I will definitely try this during the day…it sounds awesome thanks

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