Health
Foods to Eat During Intermittent Fasting


Protein-Rich Foods
- Lean Meats: Chicken, turkey, lean beef, and pork.
- Fish and Seafood: Salmon, tuna, shrimp, lobster, and crab.
- Eggs: Rich in protein and healthy fats.
- Dairy Products: Greek yogurt, cottage cheese, and milk.
- Legumes: Lentils, chickpeas, black beans, and kidney beans.
Vegetables
- Dark, Leafy Greens: Spinach, kale, collard greens, and broccoli.
- Non-Starchy Vegetables: Bell peppers, cucumbers, tomatoes, and avocados.
- Cruciferous Vegetables: Cauliflower, Brussels sprouts, and cabbage.
Healthy Fats
- Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds.
- Avocados: Rich in healthy fats and fiber.
- Olive Oil: Use as a healthy cooking oil.
Whole Grains
- Brown Rice: Rich in fiber and nutrients.
- Quinoa: Complete protein and rich in fiber.
- Whole-Wheat Bread: Choose whole-grain bread for fiber and nutrients.
Fruits
- Berries: Blueberries, strawberries, raspberries, and blackberries.
- Citrus Fruits: Oranges, grapefruits, and lemons.
- Apples and Pears: Rich in fiber and antioxidants.
Beverages
- Water: Stay hydrated with plenty of water.
- Herbal Teas: Choose from peppermint, chamomile, and hibiscus.
- Black Coffee: Enjoy in moderation.
Foods to Avoid
- Sugary Foods: Candy, cakes, cookies, and sweetened beverages.
- Processed Meats: Hot dogs, sausages, and processed deli meats.
- Refined Grains: White bread, sugary cereals, and processed snacks.
- Fried Foods: Fried chicken, french fries, and doughnuts.
Animal-Based Protein Sources
- Lean Meats
- Chicken breast (3-4 ounces cooked, 26-30 grams protein)
- Turkey breast (3-4 ounces cooked, 24-28 grams protein)
- Lean beef (3-4 ounces cooked, 22-26 grams protein)
- Pork tenderloin (3-4 ounces cooked, 23-27 grams protein)
- Fish and Seafood
- Salmon (3-4 ounces cooked, 20-24 grams protein)
- Tuna (3-4 ounces cooked, 20-24 grams protein)
- Shrimp (3-4 ounces cooked, 16-20 grams protein)
- Lobster (3-4 ounces cooked, 16-20 grams protein)
- Crab (3-4 ounces cooked, 15-18 grams protein)
- Eggs
- Large egg (6-7 grams protein)
- Dairy Products
- Greek yogurt (6-8 ounces, 15-20 grams protein)
- Cottage cheese (1/2 cup, 28-30 grams protein)
- Milk (1 cup, 8-9 grams protein)
Plant-Based Protein Sources
- Legumes
- Lentils (1 cup cooked, 18-20 grams protein)
- Chickpeas (1 cup cooked, 15-18 grams protein)
- Black beans (1 cup cooked, 15-18 grams protein)
- Kidney beans (1 cup cooked, 15-18 grams protein)
- Nuts and Seeds
- Almonds (1 ounce, 6-8 grams protein)
- Chia seeds (1 ounce, 5-7 grams protein)
- Hemp seeds (1 ounce, 10-12 grams protein)
- Tofu and Tempeh
- Tofu (3-4 ounces, 9-12 grams protein)
- Tempeh (3-4 ounces, 15-18 grams protein)
- Whole Grains
- Quinoa (1 cup cooked, 8-9 grams protein)
- Brown rice (1 cup cooked, 5-6 grams protein)