How to Eat a High-Protein Diet While Practicing an Intermittent Fasting Dietary Approach

What is Protein?

Protein is a multipurpose macronutrient that the body needs for the growth, repair, and proper functioning of cells. General dietary guidelines recommend that 15-30% of your daily calories come from protein. The Recommended Dietary Allowance (RDA) states adults should consume 0.8 grams of protein per kilogram of body weight per day. However, the RDA is set to meet basic nutritional requirements so for some people, this amount may not be enough—especially those trying to build muscle. 

Why Eat A High Protein Diet?

There are many reasons why eating a higher protein diet may be beneficial. Though research is always undergoing, a high protein diet has been linked to help with weight loss, assist in muscle strength, and increase lean body mass. 

A high-protein diet can encourage weight loss by increasing energy expenditure, promoting satiety, and improving body composition. One study suggested a higher protein diet that increases protein intake, between 1.2 to 1.6 grams per kilogram of body weight, can be used to reduce body weight and preserve muscle mass. For example, if someone weighs 70 kilograms and eats 0.8 grams per kilogram of body weight, they end up eating 56 grams of protein daily. Now, if that same person ups their protein intake to 1.6 grams per kilogram of body weight, then they’ll eat 112 grams of protein daily—double the amount of protein to help them preserve muscle, while still being able to lose weight. 

How To Try A High-Protein, Intermittent Fasting Dietary Approach

The key to building a successful high-protein (HP) diet usually involves creating a bonafide meal plan. Meal planning is a great way to hone in on high-protein foods such as lean red meat, poultry, seafood, dairy products, eggs, legumes, nuts, and seeds.

Since an intermittent fasting (IF) diet does not restrict the types of foods you eat, only the times, it gives you the autonomy to eat as you please.

Here are four ways to prioritize a healthy, high protein, IF dietary approach: 

1. Prioritize lean protein at all meals.
2. Snack on protein during your feasting window. 
3. Use the Lose It! app to track your daily protein intake to ensure you hit the recommended targets.
4. Enable notifications in the Lose It! app, so you never miss your eating window.  

Organizing and planning meals using the tips mentioned above saves you from the hassle of figuring out what, when, and how much to eat while practicing a HP, IF dietary approach. 

Meal Ideas On A High Protein, IF Dietary Approach

Creating flavorful and healthy meals involves a little ingenuity. For example, if you’re aiming for at least 112 grams of protein daily, consider breaking up this amount evenly during your feasting window. Here’s an example of the meals you can create while adhering to the 12:12 IF dietary approach:

Breakfast: ~32 grams of protein

• Vegetable omelet using two large eggs (~12 grams)
• 1 piece of wheat toast (~4 grams) with 1 tbsp chunky peanut butter (~4 grams)
• 1 apple
• 1 cup of coffee with 1/2 scoop whey protein powder (~12 grams)

Lunch: ~35 grams of protein

• 4oz of grilled chicken breast without skin (~ 30 grams)
• 1 cup of brown rice (~4 grams)
• Side salad made from spinach, carrots, tomatoes, cucumbers, and balsamic vinegar
• 1 piece of lemon meringue pie (~1 gram)

Dinner: ~49 grams of protein

• 4oz of 90% lean ground beef (~30 grams)
• 2 corn tortillas (~2 grams)
• 4 oz corn and black bean salsa sprinkled with 3 tbsp hemp hearts (~10 grams)
• ¼ cup shredded cheese (~7 grams)
• Romaine lettuce, diced onions, and mashed avocado

The Bottom Line:

Combining an intermittent fasting (IF) dietary approach with high-protein (HP) foods may help you to feel more satiated and improve body composition. Prioritizing protein does not have to be complicated. Creating a weekly meal plan and using the Lose It! app provides a tailored approach to help you reach your goals.

Disclaimer: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website, or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis, or treatment. Always consult your medical provider before changing your dietary approach and eating habits.