{"id":69030,"date":"2025-01-08T17:41:59","date_gmt":"2025-01-08T17:41:59","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=69030"},"modified":"2025-01-08T18:18:36","modified_gmt":"2025-01-08T18:18:36","slug":"high-protein-intermittent-fasting-meal-plan","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/high-protein-intermittent-fasting-meal-plan\/","title":{"rendered":"High-Protein Intermittent Fasting Meal Plan: The Key to Better Energy and Performance"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/high-protein-intermittent-fasting-meal-plan\/#What_Is_a_High-Protein_Intermittent_Fasting_Meal_Plan\" >What Is a High-Protein Intermittent Fasting Meal Plan?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/high-protein-intermittent-fasting-meal-plan\/#Can_I_Follow_a_High-Protein_Diet_with_Intermittent_Fasting\" >Can I Follow a High-Protein Diet with Intermittent Fasting?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/high-protein-intermittent-fasting-meal-plan\/#Choose_an_Intermittent_Fasting_Schedule\" >Choose an Intermittent Fasting Schedule<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/high-protein-intermittent-fasting-meal-plan\/#Eat_Protein-Dense_Foods_During_Eating_Window\" >Eat Protein-Dense Foods During Eating Window<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/high-protein-intermittent-fasting-meal-plan\/#Balance_Your_Meals\" >Balance Your Meals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/high-protein-intermittent-fasting-meal-plan\/#Time_Your_Meals_Appropriately\" >Time Your Meals Appropriately<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/high-protein-intermittent-fasting-meal-plan\/#How_Much_Protein_Should_I_Eat_a_Day_While_Intermittent_Fasting\" >How Much Protein Should I Eat a Day While Intermittent Fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/high-protein-intermittent-fasting-meal-plan\/#How_to_Get_100_Grams_of_Protein_While_Intermittent_Fasting\" >How to Get 100 Grams of Protein While Intermittent Fasting<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/high-protein-intermittent-fasting-meal-plan\/#Step_1_Split_Protein_Across_Meals\" >Step 1: Split Protein Across Meals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/high-protein-intermittent-fasting-meal-plan\/#Step_2_Include_High_Protein_Foods\" >Step 2: Include High Protein Foods<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/high-protein-intermittent-fasting-meal-plan\/#What_Is_a_Good_Example_of_a_High-Protein_Intermittent_Fasting_Meal_Plan\" >What Is a Good Example of a High-Protein Intermittent Fasting Meal Plan?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/high-protein-intermittent-fasting-meal-plan\/#Day_1\" >Day 1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/high-protein-intermittent-fasting-meal-plan\/#Day_2\" >Day 2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/high-protein-intermittent-fasting-meal-plan\/#Day_3\" >Day 3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/high-protein-intermittent-fasting-meal-plan\/#Day_4\" >Day 4<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/high-protein-intermittent-fasting-meal-plan\/#Day_5\" >Day 5<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/high-protein-intermittent-fasting-meal-plan\/#Day_6\" >Day 6<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/high-protein-intermittent-fasting-meal-plan\/#Day_7\" >Day 7<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/high-protein-intermittent-fasting-meal-plan\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/high-protein-intermittent-fasting-meal-plan\/#What_is_a_high-protein_breakfast_for_intermittent_fasting\" >What is a high-protein breakfast for intermittent fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/high-protein-intermittent-fasting-meal-plan\/#What_is_the_best_protein_shake_for_intermittent_fasting\" >What is the best protein shake for intermittent fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/high-protein-intermittent-fasting-meal-plan\/#How_can_I_lose_10_lbs_in_a_month_with_intermittent_fasting\" >How can I lose 10 lbs in a month with intermittent fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/high-protein-intermittent-fasting-meal-plan\/#Does_intermittent_fasting_burn_protein\" >Does intermittent fasting burn protein?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/high-protein-intermittent-fasting-meal-plan\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">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 \u2013 to keep human health at its prime.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High-Protein_Intermittent_Fasting_Meal_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">In recent decades, we\u2019ve witnessed a new tweak of intermittent fasting that prioritizes a high-protein diet. Given protein\u2019s role as a micronutrient that promotes satiety while building and maintaining muscle mass, it\u2019s now proven that increasing your protein intake during an intermittent fasting routine can boost your health in numerous ways (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10107279\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Combining intermittent fasting with a high-protein diet requires skillful planning. You can\u2019t 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_High-Protein_Intermittent_Fasting_Meal_Plan\"><\/span><strong>What Is a High-Protein Intermittent Fasting Meal Plan?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The name pretty much tells us the basic concept of a high-protein <a href=\"https:\/\/betterme.world\/articles\/pro-and-cons-of-intermittent-fasting\/\">intermittent fasting<\/a> 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The U.S. Department of Agriculture suggests that adults should get 10% to 35% of their daily calories from protein (<\/span><a href=\"https:\/\/www.dietaryguidelines.gov\/sites\/default\/files\/2021-03\/Dietary_Guidelines_for_Americans-2020-2025.pdf\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). 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\u2019t completely clear. Some studies define a high-protein diet as getting 20% to 30% of your energy intake from protein (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fcvm.2021.705282\/full\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">) while others set the marker at 35% (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10107279\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High-Protein_Intermittent_Fasting_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-62835\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/intermittent-fasting-1024x576.png\" alt=\"High-Protein Intermittent Fasting Meal Plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/intermittent-fasting.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/intermittent-fasting-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/intermittent-fasting.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/intermittent-fasting-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/intermittent-fasting.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">There are several reasons why combining protein and <a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-stages\/\">intermittent fasting<\/a> 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 (<\/span><a href=\"https:\/\/nutritionj.biomedcentral.com\/articles\/10.1186\/s12937-022-00790-0\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). It also positively affects gut microbial diversity, which is likely to result in better digestive health and improved metabolic function (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10894978\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15466943\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High-Protein_Intermittent_Fasting_Meal_Plan\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_I_Follow_a_High-Protein_Diet_with_Intermittent_Fasting\"><\/span><strong>Can I Follow a High-Protein Diet with Intermittent Fasting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, you can follow a <a href=\"https:\/\/betterme.world\/articles\/1300-calorie-meal-plan-high-protein\/\">high-protein diet<\/a> 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here is some basic info you should know when implementing this plan:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Choose_an_Intermittent_Fasting_Schedule\"><\/span><strong>Choose an Intermittent Fasting Schedule<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Some trending intermittent fasting schedules are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>The 16\/8 Method:<\/b><span style=\"font-weight: 400;\"> This is when you have to fast for 16 hours and eat during the remaining 8 hours of the day. Get acquainted with the <a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-14-10-vs-16-8\/\">16\/8 intermittent fasting<\/a> meal plan to ensure you don\u2019t overeat during the non-fasting window.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>The 18\/6 Method:<\/b><span style=\"font-weight: 400;\"> 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\u2019t have to fight your cravings while you\u2019re awake.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>OMAD (One Meal a Day):<\/b><span style=\"font-weight: 400;\"> This is one of the most extreme intermittent fasting plans. Such plans aren\u2019t usually sustainable for long periods and in some instances may be unhealthy. This fasting schedule permits eating just one high-protein meal a day.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/14-10-fasting-schedule\/\">14\/10 Fasting Schedule: How Does It Work For Weight Loss?<\/a><\/em><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Eat_Protein-Dense_Foods_During_Eating_Window\"><\/span><strong>Eat Protein-Dense Foods During Eating Window<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Animal Proteins:<\/b><span style=\"font-weight: 400;\"> Chicken, turkey, fish, eggs, lean beef, and dairy products such as Greek yogurt or cottage cheese.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Plant Proteins:<\/b><span style=\"font-weight: 400;\"> Lentils, chickpeas, tofu, tempeh, edamame, and quinoa.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Protein Supplements:<\/b><span style=\"font-weight: 400;\"> Use whey, casein, or plant-based protein powders for convenience.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Balance_Your_Meals\"><\/span><strong>Balance Your Meals<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Meal balance is yet another factor you should take seriously. A higher-than-usual protein intake may also cause problems such as digestive issues (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4045293\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Combine protein with healthy fats, fiber, and moderate carbs to ensure your body gets the right nutrition. Examples include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grilled chicken with quinoa and roasted vegetables.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Scrambled eggs with avocado and saut\u00e9ed spinach.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Salmon with a side of sweet potatoes and a mixed greens salad.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High-Protein_Intermittent_Fasting_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-60798\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/Tips-for-Fasting-1024x576.png\" alt=\"High-Protein Intermittent Fasting Meal Plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/Tips-for-Fasting.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/Tips-for-Fasting-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/Tips-for-Fasting.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/Tips-for-Fasting-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Time_Your_Meals_Appropriately\"><\/span><strong>Time Your Meals Appropriately<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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\u2019s no doubt that intermittent fasting can provide muscle gain benefits when it\u2019s done properly. However, you should take precautions and talk to a registered dietician when starting any kind of new dietary plan.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Much_Protein_Should_I_Eat_a_Day_While_Intermittent_Fasting\"><\/span><strong>How Much Protein Should I Eat a Day While Intermittent Fasting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 \u00f7 2.2). Multiply this by 0.8, which equals roughly 55 grams of protein daily.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">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.<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Also, here\u2019s an interesting fact:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/journals.lww.com\/co-clinicalnutrition\/Fulltext\/2021\/01000\/Protein_and_physical_activity_in_older_persons.8.aspx?casa_token=sca4tmraptMAAAAA:hMHM2zeLyHBOce_xZ3KEA0fFiqscLb_3VLhcFT2qYYR0Z1CssYNQd_co-K--SBrFSByZ9MRbO6Y5_Z_pwxMkxu-p\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). For example, 50-69% of people who weigh 150 pounds eat at least 55 grams of protein each day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/academic.oup.com\/ajcn\/article\/108\/5\/1026\/5201551?login=true\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). This means they\u2019re less likely to be weak or have fractures. It may also reduce the need for hospital visits, surgeries, and rehab.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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\u2019s needed to maximize muscle protein synthesis.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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\u2019t big fans of OMAD (one meal a day) diets.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Get_100_Grams_of_Protein_While_Intermittent_Fasting\"><\/span><strong>How to Get 100 Grams of Protein While Intermittent Fasting<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Getting 100 grams of protein while intermittent fasting is achievable by focusing on <a href=\"https:\/\/betterme.world\/articles\/low-calorie-high-protein-foods-for-weight-loss\/\">high-protein foods<\/a> 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, the steps to take when you need 100 grams of protein in your diet are:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_1_Split_Protein_Across_Meals\"><\/span><strong>Step 1: Split Protein Across Meals<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Let\u2019s say you follow a 16\/8 fasting schedule. Divide the 100 grams into 2-3 meals during your eating window. For example:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">40 grams in meal 1<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">30 grams in meal 2<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">30 grams in meal 3<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_2_Include_High_Protein_Foods\"><\/span><strong>Step 2: Include High Protein Foods<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Including high-protein foods in your meal may require some planning. You can plan for low-calorie, <a href=\"https:\/\/betterme.world\/articles\/low-calorie-high-protein-snacks\/\">high-protein snacks<\/a> or aim for high-protein breakfast meal prep. Scan the list below and make food combinations according to your liking.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Animal-Based Options:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chicken breast (3 oz): ~26g protein<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Salmon (3 oz): ~22g protein<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eggs (3 large): ~18g protein<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Greek yogurt (1 cup): ~20g protein<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cottage cheese (\u00bd cup): ~14g protein<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Plant-Based Options:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lentils (1 cup cooked): ~18g protein<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tofu (\u00bd block): ~20g protein<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quinoa (1 cup cooked): ~8g protein<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Edamame (1 cup): ~17g protein<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chickpeas (1 cup cooked): ~15g protein<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Protein Supplements:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whey or plant-based protein shake: ~20\u201325g of protein per scoop<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High-Protein_Intermittent_Fasting_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-57714\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/Intermittent-Fasting-Meal-Plan-Example-1024x576.png\" alt=\"High-Protein Intermittent Fasting Meal Plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/Intermittent-Fasting-Meal-Plan-Example.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/Intermittent-Fasting-Meal-Plan-Example-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/Intermittent-Fasting-Meal-Plan-Example.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/Intermittent-Fasting-Meal-Plan-Example-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/Intermittent-Fasting-Meal-Plan-Example.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Good_Example_of_a_High-Protein_Intermittent_Fasting_Meal_Plan\"><\/span><strong>What Is a Good Example of a High-Protein Intermittent Fasting Meal Plan?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You\u2019ll encounter hundreds of meal plans online. You should look for a plan that works well around your schedule. Don\u2019t 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s a sample 16\/8 intermittent fasting 7-day meal plan that could give you the kick you need:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_1\"><\/span><strong>Day 1<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: center;\"><strong>Meal 1 (12:00 PM):<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grilled chicken breast (4 oz)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quinoa (1 cup)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Steamed broccoli (1 cup)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Protein: ~46g<\/span><\/p>\n<p style=\"text-align: center;\"><strong>Meal 2 (6:00 PM):<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Salmon (4 oz)<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sweet potato (\u00bd medium)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Asparagus (1 cup)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Protein: ~41g<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_2\"><\/span><strong>Day 2<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: center;\"><strong>Meal 1 (12:00 PM):<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turkey breast slices (5 oz)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spinach salad with olive oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole grain crackers (5)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Protein: ~40g<\/span><\/p>\n<p style=\"text-align: center;\"><strong>Meal 2 (6:00 PM):<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tofu stir-fry with mixed vegetables (1 cup)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brown rice (\u00bd cup)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Protein: ~30g<\/span><\/p>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High-Protein_Intermittent_Fasting_Meal_Plan\" target=\"_blank\" rel=\"noopener\">start using the BetterMe: Health Coaching app<\/a> and overhaul your entire life!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_3\"><\/span><strong>Day 3<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: center;\"><strong>Meal 1 (12:00 PM):<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Greek yogurt (1 cup)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mixed berries (\u00bd cup)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Almonds (\u00bc cup)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Protein: ~22g<\/span><\/p>\n<p style=\"text-align: center;\"><strong>Meal 2 (6:00 PM):<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grilled shrimp (4 oz)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quinoa (1 cup)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Roasted Brussels sprouts (1 cup)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Protein: ~38g<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_4\"><\/span><strong>Day 4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: center;\"><strong>Meal 1 (12:00 PM):<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Scrambled eggs (3 large)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole-grain toast (1 slice)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avocado (\u00bd)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Protein: ~22g<\/span><\/p>\n<p style=\"text-align: center;\"><strong>Meal 2 (6:00 PM):<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chicken breast (4 oz)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lentils (\u00bd cup)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Saut\u00e9ed spinach (1 cup)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Protein: ~41g<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High-Protein_Intermittent_Fasting_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-57693\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/intermittent-fasting-mistakes-1024x576.png\" alt=\"\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/intermittent-fasting-mistakes.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/intermittent-fasting-mistakes-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/intermittent-fasting-mistakes.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/intermittent-fasting-mistakes-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/intermittent-fasting-mistakes.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_5\"><\/span><strong>Day 5<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: center;\"><strong>Meal 1 (12:00 PM):<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cottage cheese (1 cup)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walnuts (\u00bc cup)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Apple (1 medium)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Protein: ~28g<\/span><\/p>\n<p style=\"text-align: center;\"><strong>Meal 2 (6:00 PM):<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grilled steak (4 oz)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Roasted sweet potato (\u00bd medium)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Steamed broccoli (1 cup)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Protein: ~41g<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-weight-loss-plateau\/\">Intermittent Fasting Weight Loss Plateau: Why it Happens and What to Do<\/a><\/em><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_6\"><\/span><strong>Day 6<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: center;\"><strong>Meal 1 (12:00 PM):<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein smoothie (1 scoop protein powder, almond milk, spinach)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Protein: ~25g<\/span><\/p>\n<p style=\"text-align: center;\"><strong>Meal 2 (6:00 PM):<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Salmon (4 oz)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brown rice (\u00bd cup)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mixed greens salad with olive oil<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Protein: ~38g<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_7\"><\/span><strong>Day 7<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: center;\"><strong>Meal 1 (12:00 PM):<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chicken breast (4 oz)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quinoa (1 cup)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Roasted carrots (1 cup)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Protein: ~46g<\/span><\/p>\n\n    <section class=\"ad-select-gender\">\n        <div class=\"ad-select-gender-wrapper\">\n            <img class=\"ad-select-gender-image\" alt=\"MaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/MaleImage.webp\">\n    \n            <div class=\"ad-select-gender-text mobile-hide\">\n                <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n                <div class=\"ad-select-gender-title f-600\">\n                    Select your gender\n                <\/div>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n            <\/div>\n    \n            <img class=\"ad-select-gender-image\" alt=\"FemaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/FemaleImage.webp\">\n        <\/div>\n    \n        <div class=\"ad-select-gender-text desktop-hide mobile-block\">\n          <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n          <div class=\"ad-select-gender-title f-600\">\n            Select your gender\n          <\/div>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n        <\/div>\n    <\/section>\n<p style=\"text-align: center;\"><strong>Meal 2 (6:00 PM):<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tofu (\u00bd block)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Saut\u00e9ed zucchini (1 cup)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sweet potato (\u00bd medium)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Protein: ~30g<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">This meal plan balances proteins, fats, and complex carbs while maintaining the <a href=\"https:\/\/betterme.world\/articles\/can-you-drink-alcohol-on-the-16-8-diet\/\">16\/8 intermittent fasting<\/a> 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.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High-Protein_Intermittent_Fasting_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-57946\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/dirty-fasting-1024x576.png\" alt=\"High-Protein Intermittent Fasting Meal Plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/dirty-fasting.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/dirty-fasting-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/dirty-fasting.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/dirty-fasting-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/dirty-fasting.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_a_high-protein_breakfast_for_intermittent_fasting\"><\/span><strong>What is a high-protein breakfast for intermittent fasting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A high-protein breakfast for intermittent fasting could include scrambled eggs, Greek yogurt, cottage cheese, or a protein smoothie. These options provide around 20\u201330 grams of protein, which helps support muscle maintenance and keep you full longer during your eating window.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_the_best_protein_shake_for_intermittent_fasting\"><\/span><strong>What is the best protein shake for intermittent fasting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_can_I_lose_10_lbs_in_a_month_with_intermittent_fasting\"><\/span><strong>How can I lose 10 lbs in a month with intermittent fasting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">To lose 10 lbs in a month with intermittent fasting, follow these steps:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Choose a fasting schedule (e.g. 16\/8 or 18\/6).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Create a calorie deficit by eating fewer calories than you burn.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat high-protein, nutrient-dense meals to stay full and support muscle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stay hydrated with water, herbal teas, or black coffee.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Include regular exercise, especially strength training and cardio, to boost fat loss.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid overeating during your eating window to stay within your calorie goal while ensuring you maintain a healthy, daily caloric deficit.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Always consult a healthcare professional before you start a new weight loss plan.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_intermittent_fasting_burn_protein\"><\/span><strong>Does intermittent fasting burn protein?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Intermittent fasting can burn protein if you don\u2019t 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.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High-Protein_Intermittent_Fasting_Meal_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-12.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Intermittent fasting can be a game-changer for your health!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/news.harvard.edu\/gazette\/story\/2017\/11\/intermittent-fasting-may-be-center-of-increasing-lifespan\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). 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 (<\/span><a href=\"https:\/\/ufhealth.org\/news\/2018\/intermittent-fasting-leads-significant-weight-loss-slows-aging-uf-research-review-finds#:~:text=UF%20Health%20researchers%20said%20in,the%20aging%20and%20disease%20process.\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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 \u2013 to keep human health at its prime. In recent decades, we\u2019ve witnessed a new tweak of intermittent fasting that prioritizes a high-protein diet. Given protein\u2019s [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":69031,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[150],"tags":[],"coauthors":[45],"class_list":["post-69030","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fasting-diet"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>High-Protein Intermittent Fasting Meal Plan: The Key to Better Energy and Performance - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 HIGH-PROTEIN INTERMITTENT FASTING MEAL PLAN \u27a4 are all the rage in dietary circles. Learn how this routine can fix your health and keep you fit.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/high-protein-intermittent-fasting-meal-plan\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"High-Protein Intermittent Fasting Meal Plan: The Key to Better Energy and Performance\" \/>\n<meta property=\"og:description\" content=\"\u2605 HIGH-PROTEIN INTERMITTENT FASTING MEAL PLAN \u27a4 are all the rage in dietary circles. Learn how this routine can fix your health and keep you fit.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/high-protein-intermittent-fasting-meal-plan\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-01-08T18:18:36+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4932-high-protein-intermittent-fasting-meal-plan-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/high-protein-intermittent-fasting-meal-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/high-protein-intermittent-fasting-meal-plan\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/7100a3394b90d4ed5b5fbddc895cc293\"},\"headline\":\"High-Protein Intermittent Fasting Meal Plan: The Key to Better Energy and Performance\",\"dateModified\":\"2025-01-08T18:18:36+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/high-protein-intermittent-fasting-meal-plan\/\"},\"wordCount\":2299,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/high-protein-intermittent-fasting-meal-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4932-high-protein-intermittent-fasting-meal-plan.png\",\"articleSection\":[\"Fasting\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">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 \u2013 to keep human health at its prime.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In recent decades, we\u2019ve witnessed a new tweak of intermittent fasting that prioritizes a high-protein diet. Given protein\u2019s role as a micronutrient that promotes satiety while building and maintaining muscle mass, it\u2019s now proven that increasing your protein intake during an intermittent fasting routine can boost your health in numerous ways (<\/span><a href=\\\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10107279\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Combining intermittent fasting with a high-protein diet requires skillful planning. You can\u2019t 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.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">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.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Is a High-Protein Intermittent Fasting Meal Plan?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The name pretty much tells us the basic concept of a high-protein <a href=\\\"https:\/\/betterme.world\/articles\/pro-and-cons-of-intermittent-fasting\/\\\">intermittent fasting<\/a> meal plan. It combines the principles of intermittent fasting with a diet rich in proteins. 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Learn how this routine can fix your health and keep you fit.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/high-protein-intermittent-fasting-meal-plan\/","og_locale":"en_US","og_type":"article","og_title":"High-Protein Intermittent Fasting Meal Plan: The Key to Better Energy and Performance","og_description":"\u2605 HIGH-PROTEIN INTERMITTENT FASTING MEAL PLAN \u27a4 are all the rage in dietary circles. Learn how this routine can fix your health and keep you fit.","og_url":"https:\/\/betterme.world\/articles\/high-protein-intermittent-fasting-meal-plan\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2025-01-08T18:18:36+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4932-high-protein-intermittent-fasting-meal-plan-1024x640.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/high-protein-intermittent-fasting-meal-plan\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/high-protein-intermittent-fasting-meal-plan\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/7100a3394b90d4ed5b5fbddc895cc293"},"headline":"High-Protein Intermittent Fasting Meal Plan: The Key to Better Energy and Performance","dateModified":"2025-01-08T18:18:36+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/high-protein-intermittent-fasting-meal-plan\/"},"wordCount":2299,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/high-protein-intermittent-fasting-meal-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4932-high-protein-intermittent-fasting-meal-plan.png","articleSection":["Fasting"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">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 \u2013 to keep human health at its prime.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">In recent decades, we\u2019ve witnessed a new tweak of intermittent fasting that prioritizes a high-protein diet. Given protein\u2019s role as a micronutrient that promotes satiety while building and maintaining muscle mass, it\u2019s now proven that increasing your protein intake during an intermittent fasting routine can boost your health in numerous ways (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10107279\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Combining intermittent fasting with a high-protein diet requires skillful planning. You can\u2019t 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.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">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.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><strong>What Is a High-Protein Intermittent Fasting Meal Plan?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">The name pretty much tells us the basic concept of a high-protein <a href=\"https:\/\/betterme.world\/articles\/pro-and-cons-of-intermittent-fasting\/\">intermittent fasting<\/a> 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. 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