90 30 50 diet plan for intermittent fasting

Written byListonic team

Updated on Nov 1, 2024

Pairing the 90 30 50 diet with intermittent fasting can streamline your health goals, focusing on when and what you eat. This combination helps manage calorie intake without sacrificing nutrition, thanks to well-balanced meals rich in protein, fiber, and fats. It’s all about timing your meals to get the most out of these nutrients.

Diet plan grocery list

Chicken breast

Salmon

Ground turkey

Eggs

Greek yogurt

Cottage cheese

Tofu

Quinoa

Lentils

Black beans

Chickpeas

Broccoli

Spinach

Bell peppers

Avocado

Almonds

Walnuts

Chia seeds

Flaxseeds

Olive oil

Coconut oil

Avocado oil

Sweet potatoes

Brown rice

Oats

Blueberries

Apples

Oranges

Strawberries

Kale

Brussels sprouts

Cauliflower

Greek salad mix

Share this list

Diet plan overview

The 90 30 50 diet plan for intermittent fasting works well for those who prefer time-restricted eating. You still get 90 grams of protein, which is crucial during the eating windows to maintain muscle mass and satiety. The 30 grams of fiber will help regulate digestion, especially important during fasting periods. Meanwhile, 50 grams of healthy fats provide long-lasting energy which is essential in a fasting-focused lifestyle.

This dietary setup can be particularly effective when trying to lose weight or manage insulin levels. Combining intermittent fasting with the 90 30 50 diet enhances the benefits of both, potentially leading to better metabolic health and more effective weight management. Always ensure you are well-hydrated and consult a healthcare provider before starting any new diet regimen.

90 30 50 diet plan for intermittent fasting exemplary product

Foods to eat

Lean Proteins: Chicken breast, turkey, and lean beef for sustaining muscle during fasting periods.
Non-Starchy Vegetables: Broccoli, spinach, and cauliflower to stay full without spiking insulin.
Healthy Fats: Avocado, olive oil, and fatty fish for steady energy.
Berries: High in fiber and antioxidants, but low in sugar.
Bone Broth: Supports gut health and provides electrolytes and protein.

✅ Tip

During intermittent fasting, break your fast with avocado and salmon to replenish healthy fats and proteins without spiking your blood sugar.

Foods not to eat

Sugary Breakfast Cereals: They can cause insulin spikes and make fasting periods difficult.
Refined Grains: Avoid white bread, pasta, and other refined grains.
Sugary Drinks: Soda, fruit juices, and energy drinks spike blood sugar levels.
Processed Meats: Deli meats and bacon can contain additives and excess salt.
Trans Fats: Avoid margarine and processed baked goods.

Main benefits

The 90 30 50 diet plan for intermittent fasting ensures your meals are packed with satiating proteins, fibers, and fats to sustain energy during fasting periods. It focuses on high-fiber foods like chia seeds and leafy greens, which slow digestion and keep you feeling full longer. Lean proteins like poultry and seafood prevent muscle loss, while healthy fats like coconut oil provide steady energy.

90 30 50 diet plan for intermittent fasting graph

📊 Nutrient breakdown of the 90 30 50 diet (Source)

How to budget on this diet plan

While doing intermittent fasting with the 90 30 50 diet plan, focus on nutrient-dense foods during your eating window. Eggs and cottage cheese are excellent, inexpensive protein sources. Fibrous vegetables like broccoli and cauliflower can be frozen in batches to minimize waste. Pick up a large bottle of extra virgin olive oil for salads and cooking. Plan your meals ahead of time so you’re not tempted to overspend or reach for pricier convenience foods.

Download the grocery list for FREE

Add and remove items
Sort items by store aisles
Share the list with your partner

Meal plan suggestion

Day 1

Breakfast:Greek yogurt with chia seeds, blueberries, and flaxseeds
Lunch:Chicken breast with quinoa and roasted Brussels sprouts
Dinner:Salmon with Greek salad mix and avocado
Snack:Apple with almond butter

Day 2

Breakfast:Cottage cheese with strawberries and walnuts
Lunch:Ground turkey with sweet potatoes and steamed broccoli
Dinner:Tofu stir-fry with bell peppers, kale, and brown rice
Snack:Orange with almonds

Day 3

Breakfast:Oats with flaxseeds, blueberries, and Greek yogurt
Lunch:Salmon with spinach and roasted cauliflower
Dinner:Ground turkey with quinoa and roasted Brussels sprouts
Snack:Avocado with chia seeds

Day 4

Breakfast:Eggs with spinach, avocado, and strawberries
Lunch:Chicken breast with brown rice and steamed kale
Dinner:Lentils with roasted bell peppers and sweet potatoes
Snack:Apple with walnuts

Day 5

Breakfast:Greek yogurt with chia seeds, flaxseeds, and blueberries
Lunch:Tofu with quinoa and roasted Brussels sprouts
Dinner:Salmon with Greek salad mix and avocado
Snack:Orange with almonds

Day 6

Breakfast:Cottage cheese with strawberries and chia seeds
Lunch:Ground turkey with sweet potatoes and roasted cauliflower
Dinner:Black beans with bell peppers and quinoa
Snack:Apple with walnuts

Day 7

Breakfast:Oats with flaxseeds, blueberries, and Greek yogurt
Lunch:Chicken breast with brown rice and roasted Brussels sprouts
Dinner:Lentils with Greek salad mix and sweet potatoes
Snack:Orange with almonds

Download the FREE grocery list for this Diet plan

Want to learn more?

⚠️ Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

Other diet plans

Carnivore diet plan for diabetics

This diet plan on the carnivore diet for diabetic individuals is quite low on carbs while approximating almost 100 percent in protein and fats. This helps to control blood sugar levels. Avoiding sugars and most of carbs can make it possible to have diabetes well under control. It is a radical but straightforward dietary intervention which should be done with supervision and guidance from health practitioners.

Carnivore diet plan for healthy eating

Healthy eating in the carnivore diet plan comprises a range of nutrient-dense sourced meats, such as organs and bone broths, which contain critical vitamins and minerals. It aims to eliminate inflammatory reactions, which are characteristic of some lifestyle diseases, and cut back the diet to essential nutrients. It may seem limiting, however, it facilitates looking deeper into the quality of every piece of meat cuisine.

Carnivore diet plan for beginners

The following carnivore beginner’s plan is especially intended for those who are new to the carnivore way of life. It begins by eating only meat instead of animal-based foods. Just after a few weeks or so, start introducing other types of food, such as fish, poultry, and organ meat. No complicated steps involved - learn the basics of meat preparation and accommodate a new food pattern.