5 High Protein Food Ideas for Optimal Intermittent Fasting

June 15, 2023

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One of my favorite things to do for my overall health and wellness and give myself a boost is do a system of intermittent fasting throughout the month.

Before I go any further– don’t try to attempt fasting the week before your menstrual cycle. I found out that this week of your cycle (partly due to PMS symptoms) your body needs some extra TLC, so don’t even think about fasting during this time. Instead focus on good nourishing foods, and focus specifically on getting in magnesium. Broccoli, spinach, carrots, sweet potato, fish, rice, grass-fed beef are all great places to start. Also, make sure to rest your body more during this phase.

But when I am intermittent fasting (usually during the menstrual + follicular phase of my cycle) I do my best to increase the amount of protein I am consuming. You should also note that during your menstrual phase work on continuing getting magnesium-rich foods, and also put an emphasis on iron.

So what is an intermittent fast?

It’s a plan for eating that involves eating only during specific times. You typically focus your eating window between six to eight hours each day. The rest of the time, you’re fasting.

My intermittent fasting system usually lasts five days. I start my eating window at 12 noon and stop eating at 8pm. I have a high protein snack or small meal at noon when I break my fast and also have a protein-infused ketone at that time. Then for dinner, I focus on a lower carb meal and another protein-infused ketone about an hour before I head to bed.

And what is protein, again?

Protein consists of amino acids. It’s a macro that your body needs!! It helps regulate your body tissue, organs and cells.

Why is protein important?

I mean, good hair, skins, nails, muscles.

So what are some high-protein foods you should have if you want to give this a try?

1. Eggs- Scramble two eggs and cook them omelette style with some shredded cheese. Add some alfalfa sprouts on top with a side of sunflower seeds and a cup of fresh strawberries.

There are 6 grams of protein per egg, so that gives you 12 grams of protein. Depending on how much cheddar you add in, that’s 2 more grams of protein per tablespoon. The sunflower seeds have a total of 6 grams of protein per quarter cup.

2. Chicken Breast- Add a simple side salad and voila!

Just one boneless, skinless chicken breast will give you 58 grams of protein. That’s definitely a no-brainer here.

3. Cottage Cheese- Serve with a cup of blueberries, and this is perfect for meal prep or a super simple lunch idea.

This stuff has been severely underrated IMO. It has more protein than two eggs! Serve up a cup of cottage cheese and you’ll snag 25g of protein here.

4. Peanut Butter- Serve with some carrot sticks or celery, or spread it over some wholesome, organic toast and enjoy.

There are 7 total grams in just 2 tablespoons. If you opt for a different type of nut butter, almond & sunflower seed butter both have around 6 grams of protein for the same 2 tablespoons and cashew butter has about 5 grams for 2 tablespoons.

5. Tuna- Grab a can packed in water. You can either eat it alone or pair with a side of veggies or a salad.

One cup of tuna fish will add 39 grams of protein to your day.

What are some other high-protein ideas?? Don’t worry, I got you–

  • greek yogurt
  • almonds
  • rolled oats
  • quinoa
  • salmon
  • black beans
  • broccoli
  • grass-fed beef
  • guava
  • artichokes
  • turkey
  • chickpeas
  • avocado
  • chia seeds
  • sardines
  • tempeh
  • kefir
  • navy beans


This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Christin does not take responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.

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