{"meta":{"title":"Rezepte fürs Intervallfasten","h1":"Rezepte fürs Intervallfasten: vollwertig durchs Essensfenster","description":"Sättigende Gerichte fürs Essensfenster bei 16:8, 18:6 oder 20:4: mindestens 20 g Eiweiß und 400 bis 800 kcal pro Portion – Frühstück, Bowls und Abendessen.","tags":[],"count":312,"listHeading":"Alle Rezepte fürs Intervallfasten","intro":null,"answer":"Beim Intervallfasten isst du in einem kürzeren Zeitfenster, bei 16:8 zum Beispiel zwischen 12 und 20 Uhr. Dann sollte jede Mahlzeit vollwertig sein: Alle Rezepte hier haben einen Sättigungs-Wert von mindestens 8 von 10, mindestens 20 g Eiweiß und 400 bis 800 kcal pro Portion. In der SmarTasty-App läuft der Fasten-Timer mit und zeigt dir, wann dein Essensfenster öffnet.","topics":[{"q":"frühstück","chip":"Frühstück","heading":"Für die erste Mahlzeit","text":"Mit Ei, Skyr, Quark oder Haferflocken – auch wenn sie erst mittags kommt.","count":22,"recipes":[{"slug":"low-carb-quark-schmarrn-mit-zimt-und-warmen-brombeeren","title":"Low-Carb Quark-Schmarrn mit Zimt und warmen Brombeeren","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/low-carb-quark-schmarrn-mit-zimt-und-warmen-brombeeren-main.webp","prepTime":10,"cookTime":15},{"slug":"pizzabroetchen-mit-gemuese","title":"Pizzabrötchen mit Gemüse","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/pizzabroetchen-mit-gemuese-main.webp","prepTime":15,"cookTime":12},{"slug":"suesser-vanille-quark-auflauf-mit-himbeeren","title":"Süßer Vanille-Quark-Auflauf mit Himbeeren","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/suesser-vanille-quark-auflauf-mit-himbeeren-main-sun1.webp","prepTime":10,"cookTime":25,"calories":472},{"slug":"high-protein-zimtschnecken-porridge-mit-skyr-frosting","title":"High Protein Zimtschnecken-Porridge mit Skyr-Frosting","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-zimtschnecken-porridge-mit-skyr-frosting-main.webp","prepTime":10,"cookTime":8},{"slug":"protein-smoothie-bowl-mit-beeren-und-granola","title":"Protein-Smoothie-Bowl mit Beeren","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/protein-smoothie-bowl-mit-beeren-und-granola-main.png","prepTime":10,"cookTime":0,"calories":400},{"slug":"high-protein-erdnussbutter-porridge","title":"High-Protein Erdnussbutter-Porridge","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-erdnussbutter-porridge-main-sun1.webp","prepTime":5,"cookTime":8}],"tile":{"slug":"paleo-pastinaken-rote-bete-pfanne-mit-rinderhack-und-ei","title":"Paleo Pastinaken-Rote-Bete-Pfanne mit Rinderhack und Ei","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/paleo-pastinaken-rote-bete-pfanne-mit-rinderhack-und-ei-main.webp"}},{"q":"bowl","chip":"Bowls","heading":"Bowls","text":"Getreide, Gemüse und Eiweiß in einer Schüssel – gut vorzubereiten.","count":24,"recipes":[{"slug":"protein-smoothie-bowl-mit-beeren-und-granola","title":"Protein-Smoothie-Bowl mit Beeren","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/protein-smoothie-bowl-mit-beeren-und-granola-main.png","prepTime":10,"cookTime":0,"calories":400},{"slug":"paleo-haehnchen-suesskartoffel-bowl","title":"Paleo Hähnchen-Süßkartoffel-Bowl","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/paleo-haehnchen-suesskartoffel-bowl-main-p1.webp","prepTime":15,"cookTime":30},{"slug":"fitness-huehnchen-fajita-bowl","title":"Hühnchen-Fajita-Bowl","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/fitness-huehnchen-fajita-bowl-main.png","prepTime":15,"cookTime":15,"calories":410},{"slug":"high-protein-rinder-fajita-bowl","title":"High Protein Rinder-Fajita-Bowl","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-rinder-fajita-bowl-main-p1.webp","prepTime":15,"cookTime":15},{"slug":"high-protein-puten-quinoa-bowl-mit-tahini","title":"High Protein Puten-Quinoa-Bowl mit Tahini","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-puten-quinoa-bowl-mit-tahini-main-sun1.webp","prepTime":10,"cookTime":20},{"slug":"high-protein-lachs-bowl-mit-quinoa","title":"Lachs-Quinoa-Bowl mit Avocado und Edamame","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-lachs-bowl-mit-quinoa-main-sun1.webp","prepTime":15,"cookTime":15}],"tile":{"slug":"glutenfreie-haehnchen-gyros-bowl-mit-tzatziki-und-ofenkartoffeln","title":"Glutenfreie Hähnchen-Gyros-Bowl mit Tzatziki und Ofenkartoffeln","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/glutenfreie-haehnchen-gyros-bowl-mit-tzatziki-und-ofenkartoffeln-main-sun1.webp"}},{"q":"vegetarisch","chip":"Vegetarisch","heading":"Vegetarisch","text":"Mit Linsen, Bohnen, Tofu, Eiern oder Käse.","count":76,"recipes":[{"slug":"low-carb-quark-schmarrn-mit-zimt-und-warmen-brombeeren","title":"Low-Carb Quark-Schmarrn mit Zimt und warmen Brombeeren","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/low-carb-quark-schmarrn-mit-zimt-und-warmen-brombeeren-main.webp","prepTime":10,"cookTime":15},{"slug":"veganer-cremiger-edamame-nudelsalat","title":"Veganer cremiger Edamame-Nudelsalat","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganer-cremiger-edamame-nudelsalat-main-sun1.webp","prepTime":15,"cookTime":10},{"slug":"pizzabroetchen-mit-gemuese","title":"Pizzabrötchen mit Gemüse","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/pizzabroetchen-mit-gemuese-main.webp","prepTime":15,"cookTime":12},{"slug":"suesser-vanille-quark-auflauf-mit-himbeeren","title":"Süßer Vanille-Quark-Auflauf mit Himbeeren","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/suesser-vanille-quark-auflauf-mit-himbeeren-main-sun1.webp","prepTime":10,"cookTime":25,"calories":472},{"slug":"high-protein-zimtschnecken-porridge-mit-skyr-frosting","title":"High Protein Zimtschnecken-Porridge mit Skyr-Frosting","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-zimtschnecken-porridge-mit-skyr-frosting-main.webp","prepTime":10,"cookTime":8},{"slug":"protein-smoothie-bowl-mit-beeren-und-granola","title":"Protein-Smoothie-Bowl mit Beeren","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/protein-smoothie-bowl-mit-beeren-und-granola-main.png","prepTime":10,"cookTime":0,"calories":400}],"tile":{"slug":"vegetarischer-linsen-moehren-salat","title":"Vegetarischer Linsen-Möhren-Salat","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegetarischer-linsen-moehren-salat-main-sun1.webp"}}],"faqs":[{"q":"Was esse ich beim Intervallfasten?","a":"Ganz normale Mahlzeiten, nur in einem kürzeren Zeitfenster. Plane in jede Mahlzeit eine Eiweißquelle, Gemüse und Vollkorn oder Hülsenfrüchte ein – bei 16:8 sind das meist zwei bis drei Mahlzeiten. Die Rezepte hier sind danach ausgewählt."},{"q":"Was darf ich in der Fastenzeit trinken?","a":"Wasser, ungesüßten Tee und schwarzen Kaffee. Getränke mit Kalorien wie Saft, Milch oder Limonade beenden das Fasten."},{"q":"Für wen ist Intervallfasten nichts?","a":"Nicht für Kinder und Jugendliche unter 18, nicht in Schwangerschaft und Stillzeit, nicht bei Untergewicht und nicht bei Essstörungen, auch früheren. Wer Diabetes hat oder Medikamente nimmt, spricht vorher mit der Ärztin oder dem Arzt. Die SmarTasty-App schlägt unter 18 Jahren und bei einem BMI unter 18,5 kein Fasten vor."},{"q":"Nach welcher Regel sind die Rezepte ausgewählt?","a":"Frühstück, Mittag- oder Abendessen mit einem Sättigungs-Wert ab 8 von 10, mindestens 20 g Eiweiß und 400 bis 800 kcal pro Portion. Kleinere Gerichte fehlen bewusst: Im kürzeren Essensfenster sollen die Mahlzeiten vollwertig sein."}],"related":[{"slug":"leicht-ins-neue-jahr","title":"Leicht ins neue Jahr"},{"slug":"saettigende-rezepte-wenig-kalorien","title":"Sättigend unter 450 kcal"},{"slug":"essen-nach-dem-training","title":"Essen nach dem Training"},{"slug":"veganuary-rezepte","title":"Veganuary-Rezepte"},{"slug":"gesunde-suppen","title":"Gesunde Suppen"},{"slug":"eintopf-rezepte","title":"Eintopf-Rezepte"}],"ratgeber":[{"path":"/ernaehrungswissen/intervallfasten","label":"Intervallfasten: 16:8 einfach erklärt"}]},"recipes":[{"id":"0301b0e8-6edb-4f5f-91cd-73ca0894792b","title":"Low-Carb Quark-Schmarrn mit Zimt und warmen Brombeeren","slug":"low-carb-quark-schmarrn-mit-zimt-und-warmen-brombeeren","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/low-carb-quark-schmarrn-mit-zimt-und-warmen-brombeeren-main.webp","totalTime":25,"calories":449,"protein":36,"authorName":"SmarTasty","likes":5},{"id":"76ae87f0-9b88-479e-90c0-79bf33a00e72","title":"Chicken Tikka Masala mit Basmatireis","slug":"chicken-tikka-masala-mit-basmatireis","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/chicken-tikka-masala-mit-basmatireis-main-sun1.webp","totalTime":45,"calories":480,"protein":40,"authorName":"SmarTasty","likes":4},{"id":"ecc0f8c1-8046-473b-af29-64bf10627b85","title":"High-Protein Hähnchen-Pilz-Geschnetzeltes","slug":"high-protein-haehnchen-pilz-geschnetzeltes","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-haehnchen-pilz-geschnetzeltes-main.png","totalTime":25,"calories":450,"protein":50,"authorName":"SmarTasty","likes":3},{"id":"f8a13526-a741-4435-98da-650132d3234b","title":"Chicken Tikka Masala","slug":"schnelles-chicken-tikka-masala","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/schnelles-chicken-tikka-masala-main-sun1.webp","totalTime":35,"calories":420,"protein":42,"authorName":"SmarTasty","likes":2},{"id":"adb103a0-3663-482b-b121-419138094a75","title":"Veganer cremiger Edamame-Nudelsalat","slug":"veganer-cremiger-edamame-nudelsalat","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganer-cremiger-edamame-nudelsalat-main-sun1.webp","totalTime":25,"calories":460,"protein":45,"authorName":"SmarTasty","likes":2,"appHide":"data"},{"id":"9f3edd6a-ce80-4f53-9f2e-0894e008eca6","title":"Pizzabrötchen mit Gemüse","slug":"pizzabroetchen-mit-gemuese","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/pizzabroetchen-mit-gemuese-main.webp","totalTime":27,"calories":561,"protein":28,"authorName":"SmarTasty","likes":2},{"id":"3acf501e-5487-46e4-af75-95ccf87c43d2","title":"Süßer Vanille-Quark-Auflauf mit Himbeeren","slug":"suesser-vanille-quark-auflauf-mit-himbeeren","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/suesser-vanille-quark-auflauf-mit-himbeeren-main-sun1.webp","totalTime":35,"calories":472,"protein":43,"authorName":"SmarTasty","likes":2},{"id":"f125102c-a012-4870-8f60-35a9a66cc79c","title":"High Protein Zimtschnecken-Porridge mit Skyr-Frosting","slug":"high-protein-zimtschnecken-porridge-mit-skyr-frosting","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-zimtschnecken-porridge-mit-skyr-frosting-main.webp","totalTime":18,"calories":498,"protein":30,"authorName":"SmarTasty","likes":2},{"id":"c9f84656-742f-46d4-8ed2-d111947112fc","title":"Protein-Smoothie-Bowl mit Beeren","slug":"protein-smoothie-bowl-mit-beeren-und-granola","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/protein-smoothie-bowl-mit-beeren-und-granola-main.png","totalTime":10,"calories":400,"protein":20,"authorName":"SmarTasty","likes":2},{"id":"a51dbe2a-16cb-4a7d-83e8-32b4286a34ed","title":"Paleo Hähnchen-Süßkartoffel-Bowl","slug":"paleo-haehnchen-suesskartoffel-bowl","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/paleo-haehnchen-suesskartoffel-bowl-main-p1.webp","totalTime":45,"calories":510,"protein":38,"authorName":"SmarTasty","likes":2},{"id":"5e6a3bb2-67b1-4f46-8da4-950e018cf19a","title":"Hühnchen-Fajita-Bowl","slug":"fitness-huehnchen-fajita-bowl","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/fitness-huehnchen-fajita-bowl-main.png","totalTime":30,"calories":410,"protein":45,"authorName":"SmarTasty","likes":2},{"id":"23b426ca-ca94-42b7-9c73-ea4ca6a7b4cf","title":"High Protein Rinder-Fajita-Bowl","slug":"high-protein-rinder-fajita-bowl","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-rinder-fajita-bowl-main-p1.webp","totalTime":30,"calories":520,"protein":45,"authorName":"SmarTasty","likes":2},{"id":"21ea8738-4451-4683-b072-4ec9e6b7d320","title":"Vegetarische Airfryer-Quesadillas mit Pilzen, Bohnen und Cheddar","slug":"vegetarische-airfryer-quesadillas-mit-pilzen-bohnen-und-cheddar","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegetarische-airfryer-quesadillas-mit-pilzen-bohnen-und-cheddar-main.webp","totalTime":25,"calories":572,"protein":29,"authorName":"SmarTasty","likes":2},{"id":"0749d03a-8afc-41ac-b7d9-6c2a6b2ecae3","title":"High Protein Steak aus dem Airfryer mit Pastinaken und Meerrettich","slug":"high-protein-steak-aus-dem-airfryer-mit-pastinaken-und-meerrettich","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-steak-aus-dem-airfryer-mit-pastinaken-und-meerrettich-main.webp","totalTime":30,"calories":537,"protein":51,"authorName":"SmarTasty","likes":2},{"id":"fc0c3873-1659-424f-8c18-b0fa66736d4a","title":"Low-Carb gefüllte Spitzpaprika mit Putenhack, Feta und Pinienkernen","slug":"low-carb-gefuellte-spitzpaprika-mit-putenhack-feta-und-pinienkernen","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/low-carb-gefuellte-spitzpaprika-mit-putenhack-feta-und-pinienkernen-main.webp","totalTime":40,"calories":498,"protein":33,"authorName":"SmarTasty","likes":1},{"id":"eac8fd84-e009-4ba3-895c-627cf0b08ef9","title":"Keto Kalbs-Rahmgeschnetzeltes","slug":"keto-kalbs-rahmgeschnetzeltes","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/keto-kalbs-rahmgeschnetzeltes-main-sun1.webp","totalTime":40,"calories":460,"protein":48,"authorName":"SmarTasty","likes":1},{"id":"ea678050-f9e5-4cdd-8542-2513f55a0fb9","title":"Low-Carb Heilbutt auf Fenchel-Salat","slug":"low-carb-heilbutt-auf-fenchel-salat","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/low-carb-heilbutt-auf-fenchel-salat-main-sun1.webp","totalTime":25,"calories":450,"protein":35,"authorName":"SmarTasty","likes":1},{"id":"e754595c-59f7-495a-879a-aa14eef1eaaa","title":"High-Protein mediterraner Rinder-Schmortopf","slug":"mediterraner-rinder-schmortopf","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/mediterraner-rinder-schmortopf-main-sun1.webp","totalTime":140,"calories":450,"protein":48,"authorName":"SmarTasty","likes":1},{"id":"d9cfa556-6618-4c5e-8c34-f16a0ade034c","title":"Gemüseauflauf mit Kartoffeln und Feta","slug":"gemueseauflauf-mit-kartoffeln-und-feta","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/gemueseauflauf-mit-kartoffeln-und-feta-main.webp","totalTime":60,"calories":411,"protein":22,"authorName":"SmarTasty","likes":1},{"id":"d221bf80-c6ab-4fd8-9e7d-e50425f77b28","title":"Cremiges Hähnchen-Kokos-Curry mit Spinat","slug":"cremiges-haehnchen-kokos-curry-mit-spinat","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/cremiges-haehnchen-kokos-curry-mit-spinat-main-sun1.webp","totalTime":30,"calories":460,"protein":38,"authorName":"SmarTasty","likes":1},{"id":"bf5bc9ba-96e9-4521-be4d-49e0f9cc649c","title":"Nudelauflauf mit Brokkoli und Hähnchen","slug":"nudelauflauf-mit-brokkoli-und-haehnchen","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/nudelauflauf-mit-brokkoli-und-haehnchen-main.webp","totalTime":45,"calories":541,"protein":43,"authorName":"SmarTasty","likes":1},{"id":"b8d32aef-b89e-4af5-a663-17dc07160624","title":"High-Protein Erdnussbutter-Porridge","slug":"high-protein-erdnussbutter-porridge","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-erdnussbutter-porridge-main-sun1.webp","totalTime":13,"calories":400,"protein":33,"authorName":"SmarTasty","likes":1},{"id":"b303e87c-6e5b-4843-bd0e-e388b3b3539e","title":"High Protein Puten-Quinoa-Bowl mit Tahini","slug":"high-protein-puten-quinoa-bowl-mit-tahini","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-puten-quinoa-bowl-mit-tahini-main-sun1.webp","totalTime":30,"calories":540,"protein":55,"authorName":"SmarTasty","likes":1},{"id":"85326b51-27f9-41fc-8a17-d7ba7a6495a4","title":"Lachs-Quinoa-Bowl mit Avocado und Edamame","slug":"high-protein-lachs-bowl-mit-quinoa","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-lachs-bowl-mit-quinoa-main-sun1.webp","totalTime":30,"calories":580,"protein":35,"authorName":"SmarTasty","likes":1}],"total":312,"offset":0,"limit":24,"q":null,"topic":null,"hasMore":true}