Whether you are ending a prolonged fast or breaking your fasting period for a day of time restricted feeding, what you eat post-fast can have an impact on the benefits you receive from fasting, how you feel after a fast and how your body responds to that first meal. Ideally, we want to choose items that have protein, are low glycemic carbohydrates, are easy on the digestive tract (more important after a long fast) and possibly some healthy fats. Here are 10 essential items to stock your kitchen with to help build the optimal post-fast treat!

1.  Chicken

Protein is an essential nutrient post-fast, important for repair and regrowth. It’s a versatile meal or snack option with essential amino acids that are readily used by our bodies. Consider buying organic whole chickens, and eating the skin and organ meat to increase your micronutrient intake. Buy fresh and freeze to keep a good stockpile on hand or meal/snack-prep some options that can be kept in the fridge for a quicker go-to option.

2.  Hardboiled eggs

Eggs provide us with a highly bioavailable form of protein, which is important to signal growth pathways after your fast. They’re also full of additional micronutrients. Choline, an essential nutrient used in methylation, fat digestion and proper brain function, is found in egg yolks. There aren’t a lot of naturally dense sources of choline aside from eggs and liver, so it’s difficult to consume enough from other food sources, especially if total food volume is limited. Choose organic, free range eggs and consider buying pre-boiled eggs in order to cut down on total prep time.

3.  Canned sardines or salmon

Sardines and salmon are another great source of protein that also give us essential anti-inflammatory omega 3 fatty acids. Sardines and smaller fish such as salmon are generally low in mercury as well, so we can consume these types of fish more frequently with lower risk of building up heavy metals. Buy sardines and salmon that are wild, canned in olive oil or water and come with bones for the additional calcium.

4.  Baby carrots

Vegetables are an important part of any healthy, well-balanced diet, providing fiber, vitamins, minerals and other important nutrients. Choosing non-cruciferous vegetables immediately following your fast can be a bit easier on the stomach, so carrots are a great choice. Baby carrots also have staying power - they can last up to a couple of weeks in the refrigerator. They’re a versatile food that can be eaten raw as a snack or steamed and served with a meal.

5.  Cucumbers

Cucumbers are another guilt-free vegetable with a longer shelf life when refrigerated.  Sliced and eaten raw, they can be a great substitute for crackers. Try dipping in guacamole, topping with tuna or egg salad, or chopped into a fresh garden salad.

6.  Almonds

Nuts, in general, are a great source of healthy fats, fiber, protein and micronutrients. Almonds are a better option than most since they are higher in monounsaturated fatty acids, which are great for heart health. These can be eaten whole, chopped and added to vegetable dishes, or blended into a butter to be used as a spread or incorporated into a sauce.

7.  Olives

Olives are another staple that can last weeks or months in the fridge and pantry. They are full of healthy monounsaturated fatty acids and low in carbohydrates. These are an especially good #FastBreaker option if you’re transitioning to a keto or low carb diet after your fast. Spanish, kalamata, black olives - there’s an endless array of sizes and flavors to add some variety to your post fast meal. Eat them alone as a snack or incorporate them into meals to add a punch of flavor.

8.  Avocado

Arguably the healthiest fruit out there (Yes! Avocados are a fruit!), avocados provide a sustainable source of energy post-fast. They’re full of monounsaturated fats, fiber and a myriad of micronutrients like potassium. Electrolytes, including potassium, can become depleted during a fast, especially a prolonged one, so upping your avocado intake once you start feeding again will help replenish those lost stores.

9.  Quinoa

Quinoa, which is actually a seed, can be a healthy way to add in some low-glycemic clean carbohydrates post-fast. Compared to many of the staple grains, quinoa is a bit more nutrient dense, providing some essential amino acids, fiber and micronutrients such as B vitamins, copper, magnesium and zinc. Magnesium is another mineral that becomes depleted while fasting, so having a good source post-fast will help increase those stores while providing a good source of stable energy. Dried quinoa can last a couple years in the pantry before it expires!

10.  Bone broth

Every faster’s favorite staple, bone broth contains the essential nutrients calcium, magnesium, zinc, iron, manganese, phosphorus, potassium and sodium, as well as gelatin, which has been shown to improve intestinal permeability and provide anti-inflammatory effects. Look for slow-cooked, organic, grass-fed options that are shelf-stable or can be kept in the freezer, so you always have some on hand.

Breaking your fast should be easy, but it’s often tempting to binge on junk food after a period of abstaining. If you build up your pantry stores with these essential items, you’ll have the building blocks for a nutrient dense, beneficial post-fast meal or snack. If you want to branch out, remember to look for lean protein, low glycemic carbohydrates, healthy fats and essential micronutrients to optimize your feeding window.