What to Eat After a 36-Hour Fast (Without Devouring a Cow 🐄)

So you just crushed a 36-hour fast… and now you’re eyeing the fridge like it owes you money.

We get it.

After an extended fast, it’s very tempting to make up for lost time (and meals) with a mega-feast. But if you want to feel energized—not bloated or regretful—it’s important to break your fast intentionally and strategically.

Here are a few helpful tips to help you reintroduce food the right way and avoid eating like a wild animal in a buffet line.

1. Start Small: Light & Easy on the Digestive System

Think of your digestive system like a car that’s been parked for a couple of days. You don’t go from 0 to 100 instantly—you ease into it.

Best “first bites”:

• Bone broth or vegetable broth

• A few slices of avocado

• A boiled egg or soft scrambled eggs

• A small protein shake or collagen drink

These gentle starters help “wake up” your digestion without overwhelming your system.

2. Build Your Meal with Protein, Fiber, and Healthy Fats

Once you’ve eased in, your first full meal should be:

• High in protein (to support muscle and satiety)

• Rich in fiber (for digestion and fullness)

• Balanced with healthy fats (to help you feel satisfied)

Post-fast meal ideas:

• Grilled chicken breast + sautéed spinach + ½ avocado

• Scrambled eggs + steamed broccoli + olive oil drizzle

• Protein smoothie with chia seeds, almond butter, and unsweetened almond milk

3. Skip Sugar and Refined Carbs (For Now)

Sure, that cinnamon roll might be calling your name, but eating high-glycemic carbs right after a fast can spike your insulin and set off cravings or energy crashes.

Hold off on the heavy carbs for a few hours—or even better, save them for a controlled meal later in the day if you choose to have them at all.

4. Hydrate Before, During, and After

Your body is still flushing and rebalancing after a fast. Drink water or an electrolyte drink (like LMNT) before eating and sip fluids while eating to help digestion and prevent overeating.

Bonus: Being hydrated helps you feel full sooner.

5. Slow Down and Chew Your Food

You may want to inhale your first meal, but that’s a fast track to bloating and discomfort.

Eat slowly. Chew thoroughly. Pause halfway through your plate. You’ll likely realize you’re satisfied much sooner than your brain expected.

One More Tip: Keep It Simple

Don’t overthink it—just focus on quality, balance, and listening to your body.

Sample Post-Fast Meal:

• Grilled salmon

• Steamed asparagus or zucchini

• Half an avocado

• Sparkling water with lemon or lime

Final Thought

After 36 hours without food, your body is primed to absorb nutrients. Give it what it needs—not what it thinks it missed. You’ll feel stronger, more energized, and more in control of your progress.

You’ve already done the hard part. Finish strong.
One life. One body. Make today count.