High-protein diet plan for intermittent fasting
Listonic team
Updated on Nov 1, 2024
Diet plan grocery list
Chicken breast
Turkey breast
Lean beef
Pork loin
Tofu
Tempeh
Edamame
Greek yogurt
Cottage cheese
Eggs
Salmon
Tuna
Sardines
Mackerel
Protein powder
Lentils
Chickpeas
Black beans
Almonds
Walnuts
Pistachios
Quinoa
Chia seeds
Hemp seeds
Peanut butter
Almond butter
Spinach
Kale
Broccoli
Brussels sprouts
Avocado
Milk
Cheese
Diet plan overview
The high-protein diet plan for intermittent fasting combines the benefits of time-restricted eating with a focus on protein intake. This diet enhances muscle retention and boosts metabolism during fasting periods. By consuming high-quality protein sources like chicken, fish, beans, and tofu during eating windows, followers can maintain energy and muscle mass effectively.
This approach not only aids in weight loss but also helps in managing hunger better, making fasting intervals more manageable. It's an excellent strategy for those looking to enhance the effectiveness of their intermittent fasting routine.
Foods to eat
Protein-Rich Snacks: Jerky, boiled eggs, and protein bars for quick, nutrient-dense eating during eating windows.
Nutrient-Dense Meals: Meals packed with vegetables, lean proteins, and healthy fats to maximize satiety.
Nuts and Seeds: Almonds, peanuts, and pumpkin seeds for healthy fats and proteins.
Whole Grains: Quinoa, barley, and whole oats to provide sustained energy.
Hydration: Water, herbal teas, and other non-caloric beverages during fasting periods.
✅ Tip
Foods not to eat
Caloric Beverages: Sodas, fruit juices, and other sugary drinks that could break the fast.
Highly Processed Foods: Fast food, chips, and packaged snacks.
Heavy Meals: Large, heavy meals that can cause discomfort during fasting periods.
High-Sugar Foods: Confectionery, ice cream, and candies.
Excessive Caffeine: Too much coffee or energy drinks, which may disrupt fasting benefits.
Main benefits
The high-protein diet plan for intermittent fasting enhances the benefits of fasting periods by ensuring sustained energy and minimal hunger. High protein intake during eating windows helps maintain muscle mass and promotes fuller feelings for longer. This combination is effective for fat loss while preserving lean muscle tissue.
📊 39% of American men have obesity (Source)
How to budget on this diet plan
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Meal plan suggestion
Day 1
- Breakfast:Greek yogurt with chia seeds, almond butter, and almonds
- Lunch:Grilled chicken breast with quinoa and steamed broccoli
- Dinner:Baked salmon with kale and avocado salad
- Snack:Cottage cheese with sliced walnuts
Day 2
- Breakfast:Scrambled eggs with spinach and feta cheese
- Lunch:Turkey breast wraps with hummus (made from chickpeas) and spinach
- Dinner:Lean beef stir-fry with Brussels sprouts and hemp seeds
- Snack:Protein shake with protein powder and milk
Day 3
- Breakfast:Smoothie with protein powder, Greek yogurt, and a handful of berries
- Lunch:Lentil soup with kale and chunks of pork loin
- Dinner:Grilled mackerel with sautéed spinach and avocado
- Snack:Edamame with sea salt
Day 4
- Breakfast:Omelet with eggs, cheese, and broccoli
- Lunch:Tofu and quinoa salad with pistachios and cranberries
- Dinner:Baked tuna steaks with Brussels sprouts and kale chips
- Snack:Greek yogurt topped with sliced almonds and honey
Day 5
- Breakfast:Cottage cheese pancakes with peanut butter
- Lunch:Chicken salad with avocado, chickpeas, and spinach
- Dinner:Grilled sardines with quinoa and roasted Brussels sprouts
- Snack:A handful of mixed nuts (almonds, walnuts, pistachios)
Day 6
- Breakfast:Chia pudding made with almond milk and topped with hemp seeds
- Lunch:Grilled lean beef patties with a side of sautéed kale and broccoli
- Dinner:Baked tempeh with a side of roasted Brussels sprouts and avocado
- Snack:Hard-boiled eggs
Day 7
- Breakfast:Protein smoothie with spinach, protein powder, and Greek yogurt
- Lunch:Salmon fillet with a side of edamame and avocado salad
- Dinner:Stir-fried tofu with broccoli, bell peppers, and almonds
- Snack:Tuna salad with cottage cheese
Want to learn more?
⚠️ Keep in mind
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Listonic team
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