For me on 16:8 it’s more a question of don’ts than dos. As long as I’m not like literally eating a box of refined sugar, doesn’t seem to matter much how I break my fast with regards to hunger cues and digestive comfort - though whey protein was a struggle for a while.
My old method was hard boiled eggs and a piece of fruit.
These days it’s usually a bunch of lean protein in some form, because that’s typically what my lunch looks like. Egg white wraps, chicken breast, and some fixings is my go to work lunch. So that’s what ends up breaking my fast.
2 Glasses of Organic Unsweetened Soy Milk
1 Tablespoon of Organic Unsweetened Cocoa
1 Scoop Organic Powdered Vegetables
2 Chicken Thighs and 4 oz of Cooked Wild Caught Alaskan Salmon
Benefits: 89 grams of Protein, 8 grams of Carbs, 410 mg of Calcium, 700 mg of Potassium, 40 mg of Magnesium, 250 mg of Sodium
I also work out for an hour before eating (On an empty stomach). Works wonders.