High-Protein Intermittent Fasting Meal Plan: The Key to Better Energy and Performance

The history of dietary fasting can be traced back several centuries. There have been different spins on this practice in every era, but the core purpose remains the same – to keep human health at its prime.

In recent decades, we’ve witnessed a new tweak of intermittent fasting that prioritizes a high-protein diet. Given protein’s role as a micronutrient that promotes satiety while building and maintaining muscle mass, it’s now proven that increasing your protein intake during an intermittent fasting routine can boost your health in numerous ways (1).

Combining intermittent fasting with a high-protein diet requires skillful planning. You can’t really depend on the information gathered haphazardly to proceed effectively. Instead, you should develop a well-rounded meal plan coupled with solid lifestyle modifications in order to reap the best rewards.

This article takes a deep dive into high-protein intermittent fasting meal planning. Knowing exact meal portions and having access to sample menu concepts could help you design a more well-rounded plan. 

What Is a High-Protein Intermittent Fasting Meal Plan?

The name pretty much tells us the basic concept of a high-protein intermittent fasting meal plan. It combines the principles of intermittent fasting with a diet rich in proteins. This type of fasting involves cycling between periods of eating and fasting. At the same time, a high-protein diet focuses on prioritizing the consumption of protein-rich foods to support muscle maintenance, satiety, and overall health.

The U.S. Department of Agriculture suggests that adults should get 10% to 35% of their daily calories from protein (2). It also recommends 46 to 56 grams of protein per day, depending on age and gender. That being said, the definition of a high-protein diet isn’t completely clear. Some studies define a high-protein diet as getting 20% to 30% of your energy intake from protein (3) while others set the marker at 35% (1).

There are several reasons why combining protein and intermittent fasting can help with weight loss (even more than the usual calorie deficit plans). For example, it promotes periods of weight loss, which could promote fat burning (4). It also positively affects gut microbial diversity, which is likely to result in better digestive health and improved metabolic function (5).

Protein that is strategically consumed within the eating window can help maximize muscle repair and promote satiety. It can also play a role in preserving muscle mass during the fasting windows while its high thermic effect supports a healthy metabolism (6).

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Can I Follow a High-Protein Diet with Intermittent Fasting?

Yes, you can follow a high-protein diet with intermittent fasting. Getting familiar with the basics such as high-protein breakfast meal prep and low-calorie, high-protein snacks can help you create a dietary approach that keeps you on track.

Here is some basic info you should know when implementing this plan:

Choose an Intermittent Fasting Schedule

Some trending intermittent fasting schedules are:

• The 16/8 Method: This is when you have to fast for 16 hours and eat during the remaining 8 hours of the day. Get acquainted with the 16/8 intermittent fasting meal plan to ensure you don’t overeat during the non-fasting window.
• The 18/6 Method: This is when you fast for 18 hours and eat during the remaining 6 hours of a 24-hour period. The timing you choose depends on your lifestyle. Try to accommodate most of your fasting hours during sleep so you don’t have to fight your cravings while you’re awake.
• OMAD (One Meal a Day): This is one of the most extreme intermittent fasting plans. Such plans aren’t usually sustainable for long periods and in some instances may be unhealthy. This fasting schedule permits eating just one high-protein meal a day.

Evaluate each high-protein, intermittent fasting plan carefully. Determine which one is best aligned with your fitness and lifestyle goals, then choose the right one for you.

Read more: 14/10 Fasting Schedule: How Does It Work For Weight Loss?

Eat Protein-Dense Foods During Eating Window

You should look at how much protein you currently take and aim to increase the quantity by replacing some of your usual foods with high-protein foods. Look for a variety of quality sources of protein. The following pointers may help:

• Animal Proteins: Chicken, turkey, fish, eggs, lean beef, and dairy products such as Greek yogurt or cottage cheese.
• Plant Proteins: Lentils, chickpeas, tofu, tempeh, edamame, and quinoa.
• Protein Supplements: Use whey, casein, or plant-based protein powders for convenience.

You can consume low-calorie beverages such as black coffee, water, or unsweetened tea during fasting, so focus on protein intake during your eating windows.

Balance Your Meals

Meal balance is yet another factor you should take seriously. A higher-than-usual protein intake may also cause problems such as digestive issues (7). Combine protein with healthy fats, fiber, and moderate carbs to ensure your body gets the right nutrition. Examples include:

• Grilled chicken with quinoa and roasted vegetables.
• Scrambled eggs with avocado and sautéed spinach.
• Salmon with a side of sweet potatoes and a mixed greens salad.

Time Your Meals Appropriately

You can choose a timeframe that works best for your schedule. Some popular 8-hour eating windows include: 9 am-5 pm, 12 pm-8 pm, 7 am-3 pm, and 2 pm-10 pm. Just make sure you have enough protein intake to keep you full and your muscles healthy. For example, you can make your 16:8 intermittent fasting protein-dense by preparing meals on the weekends and shopping for groceries that mainly include protein-rich food items.

Break your fast with a high-protein meal to refuel your body. Distribute protein evenly across meals during your eating window to maximize muscle repair and satiety. There’s no doubt that intermittent fasting can provide muscle gain benefits when it’s done properly. However, you should take precautions and talk to a registered dietician when starting any kind of new dietary plan.

How Much Protein Should I Eat a Day While Intermittent Fasting?

The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight daily. This amount is considered enough to meet the basic metabolic needs of the average adult, regardless of age or gender.

To calculate your RDA, divide your weight in pounds by 2.2 to convert it to kilograms. For example, someone who weighs 150 pounds weighs approximately 68 kilograms (150 ÷ 2.2). Multiply this by 0.8, which equals roughly 55 grams of protein daily.

Note that this level of protein intake may not be enough to consistently stimulate muscle protein synthesis or maintain muscle mass, especially in older adults or those who are physically active or engage in athletics.

Also, here’s an interesting fact:

A recent study revealed that only 50-69% of older adults consume the recommended 0.8 grams of protein per kilogram of body weight daily (8). For example, 50-69% of people who weigh 150 pounds eat at least 55 grams of protein each day.

Another study that was published in The American Journal of Clinical Nutrition found that eating 1.5-1.6 grams of protein per kilogram of body weight each day helps older adults build muscle and strength (9). This means they’re less likely to be weak or have fractures. It may also reduce the need for hospital visits, surgeries, and rehab.

Aging can impact most of our capabilities, including how well we build muscle. Therefore, the total protein requirement in adults is higher than for younger people. Many older adults may eat most of their daily protein in one meal, which can lead to an uneven daily intake. This pattern may prevent them from reaching their ideal daily protein intake that’s needed to maximize muscle protein synthesis.

It is suggested that you have a solid 16/8 intermittent fasting meal plan in place. This is often considered to be one of the most convenient fasting plans, and you can easily spread your protein intake throughout the eating window period. You may find that you need to increase the protein quantity at your second or third meal to reach the optimal protein quantity for the day. Perhaps this is why many dietary experts aren’t big fans of OMAD (one meal a day) diets.

To summarize, you need at least 20-30 grams of high-quality protein per meal, with 30 grams considered ideal. Aim for more than the minimum to meet your daily protein needs if you eat two meals daily. Two meals with 50 grams of protein each will exceed the recommended dietary allowance, but it may be adequate depending on a number of factors such as your age, daily caloric intake, and level of physical activity.

Make sure the protein you select is of a high quality and contains all the essential amino acids. Seek help from a professional to design a 7-day meal plan for intermittent fasting whenever possible. This will help you get a good idea of how it works, and later, you can create plans on your own.

How to Get 100 Grams of Protein While Intermittent Fasting

Getting 100 grams of protein while intermittent fasting is achievable by focusing on high-protein foods and strategic meal planning. In addition to knowing what to eat during intermittent fasting 16/8 plans, you should also get a good idea about the food quantities you should be eating.

For example, the steps to take when you need 100 grams of protein in your diet are:

Step 1: Split Protein Across Meals

Let’s say you follow a 16/8 fasting schedule. Divide the 100 grams into 2-3 meals during your eating window. For example:

• 40 grams in meal 1
• 30 grams in meal 2
• 30 grams in meal 3

Step 2: Include High Protein Foods

Including high-protein foods in your meal may require some planning. You can plan for low-calorie, high-protein snacks or aim for high-protein breakfast meal prep. Scan the list below and make food combinations according to your liking.

Animal-Based Options:

• Chicken breast (3 oz): ~26g protein
• Salmon (3 oz): ~22g protein
• Eggs (3 large): ~18g protein
• Greek yogurt (1 cup): ~20g protein
• Cottage cheese (½ cup): ~14g protein

Plant-Based Options:

• Lentils (1 cup cooked): ~18g protein
• Tofu (½ block): ~20g protein
• Quinoa (1 cup cooked): ~8g protein
• Edamame (1 cup): ~17g protein
• Chickpeas (1 cup cooked): ~15g protein

Protein Supplements:

• Whey or plant-based protein shake: ~20–25g of protein per scoop

These two steps to hit a 100-gram protein requirement may seem daunting for beginners of this diet plan, but once you start and stay consistent, you will start to enjoy your meals and are likely to find that a 100-gram protein intake is easier than it seems. And who knows? You may end up recommending the plan to your friends due to the perks you start to experience.

What Is a Good Example of a High-Protein Intermittent Fasting Meal Plan?

You’ll encounter hundreds of meal plans online. You should look for a plan that works well around your schedule. Don’t opt for a plan that could cause weakness or that may exacerbate previous medical issues. Instead, keep it simple and balanced so you can adhere to it consistently.

Here’s a sample 16/8 intermittent fasting 7-day meal plan that could give you the kick you need:

Day 1

Meal 1 (12:00 PM):

• Grilled chicken breast (4 oz)
• Quinoa (1 cup)
• Steamed broccoli (1 cup)

Protein: ~46g

Meal 2 (6:00 PM):

Salmon (4 oz)

• Sweet potato (½ medium)
• Asparagus (1 cup)

Protein: ~41g

Day 2

Meal 1 (12:00 PM):

• Turkey breast slices (5 oz)
• Spinach salad with olive oil
• Whole grain crackers (5)

Protein: ~40g

Meal 2 (6:00 PM):

• Tofu stir-fry with mixed vegetables (1 cup)
• Brown rice (½ cup)

Protein: ~30g

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Day 3

Meal 1 (12:00 PM):

• Greek yogurt (1 cup)
• Mixed berries (½ cup)
• Almonds (¼ cup)

Protein: ~22g

Meal 2 (6:00 PM):

• Grilled shrimp (4 oz)
• Quinoa (1 cup)
• Roasted Brussels sprouts (1 cup)

Protein: ~38g

Day 4

Meal 1 (12:00 PM):

• Scrambled eggs (3 large)
• Whole-grain toast (1 slice)
• Avocado (½)

Protein: ~22g

Meal 2 (6:00 PM):

• Chicken breast (4 oz)
• Lentils (½ cup)
• Sautéed spinach (1 cup)

Protein: ~41g

Day 5

Meal 1 (12:00 PM):

• Cottage cheese (1 cup)
• Walnuts (¼ cup)
• Apple (1 medium)

Protein: ~28g

Meal 2 (6:00 PM):

• Grilled steak (4 oz)
• Roasted sweet potato (½ medium)
• Steamed broccoli (1 cup)

Protein: ~41g

Read more: Intermittent Fasting Weight Loss Plateau: Why it Happens and What to Do

Day 6

Meal 1 (12:00 PM):

• Protein smoothie (1 scoop protein powder, almond milk, spinach)

Protein: ~25g

Meal 2 (6:00 PM):

• Salmon (4 oz)
• Brown rice (½ cup)
• Mixed greens salad with olive oil

Protein: ~38g

Day 7

Meal 1 (12:00 PM):

• Chicken breast (4 oz)
• Quinoa (1 cup)
• Roasted carrots (1 cup)

Protein: ~46g

Get your personal plan according to your age and BMI

Select your gender

Male Female

Get your personal plan according to your age and BMI

Select your gender

Male Female

Meal 2 (6:00 PM):

• Tofu (½ block)
• Sautéed zucchini (1 cup)
• Sweet potato (½ medium)

Protein: ~30g

This meal plan balances proteins, fats, and complex carbs while maintaining the 16/8 intermittent fasting schedule. You can change the portion sizes according to your nutritional needs. Just make sure you get the green light from a healthcare professional before you start.

Frequently Asked Questions

• What is a high-protein breakfast for intermittent fasting?

A high-protein breakfast for intermittent fasting could include scrambled eggs, Greek yogurt, cottage cheese, or a protein smoothie. These options provide around 20–30 grams of protein, which helps support muscle maintenance and keep you full longer during your eating window.

• What is the best protein shake for intermittent fasting?

The best protein shake for intermittent fasting is low in sugar and high in protein, such as whey or plant-based protein powder. Opt for 20-30 grams of protein per serving and minimal added sugars or carbs to support muscle maintenance without spiking insulin levels. Ideally, you should get recommendations from your doctor to ensure you get the right composition.

• How can I lose 10 lbs in a month with intermittent fasting?

To lose 10 lbs in a month with intermittent fasting, follow these steps:

• Choose a fasting schedule (e.g. 16/8 or 18/6).
• Create a calorie deficit by eating fewer calories than you burn.
• Eat high-protein, nutrient-dense meals to stay full and support muscle.
• Stay hydrated with water, herbal teas, or black coffee.
• Include regular exercise, especially strength training and cardio, to boost fat loss.
• Avoid overeating during your eating window to stay within your calorie goal while ensuring you maintain a healthy, daily caloric deficit.

Always consult a healthcare professional before you start a new weight loss plan.

• Does intermittent fasting burn protein?

Intermittent fasting can burn protein if you don’t consume enough protein during your eating window or engage in intense exercise without proper nutrition. However, if you maintain a high-protein diet and include resistance training, intermittent fasting primarily burns fat rather than muscle.

The Bottom Line

Intermittent fasting can be a game-changer for your health!

Studies by Harvard University have shown that intermittent fasting can help the mitochondria in our cells work more efficiently, boosting energy production and promoting a more youthful state (10). It has also been linked to longer lifespans in animals. Research by the University of Florida suggests that it may also slow aging in humans (11).

All in all, a high-protein intermittent fasting dietary plan could be the biggest favor you do for yourself. No matter which method you choose, make sure you proceed gradually. Consulting a doctor before you start fasting can be helpful for greater insight.