Foods to Eat During Intermittent Fasting

Protein-Rich Foods

1. Lean Meats: Chicken, turkey, lean beef, and pork.
2. Fish and Seafood: Salmon, tuna, shrimp, lobster, and crab.
3. Eggs: Rich in protein and healthy fats.
4. Dairy Products: Greek yogurt, cottage cheese, and milk.
5. Legumes: Lentils, chickpeas, black beans, and kidney beans.

Vegetables

1. Dark, Leafy Greens: Spinach, kale, collard greens, and broccoli.
2. Non-Starchy Vegetables: Bell peppers, cucumbers, tomatoes, and avocados.
3. Cruciferous Vegetables: Cauliflower, Brussels sprouts, and cabbage.

Healthy Fats

1. Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds.
2. Avocados: Rich in healthy fats and fiber.
3. Olive Oil: Use as a healthy cooking oil.

Whole Grains

1. Brown Rice: Rich in fiber and nutrients.
2. Quinoa: Complete protein and rich in fiber.
3. Whole-Wheat Bread: Choose whole-grain bread for fiber and nutrients.

Fruits

1. Berries: Blueberries, strawberries, raspberries, and blackberries.
2. Citrus Fruits: Oranges, grapefruits, and lemons.
3. Apples and Pears: Rich in fiber and antioxidants.

Beverages

1. Water: Stay hydrated with plenty of water.
2. Herbal Teas: Choose from peppermint, chamomile, and hibiscus.
3. Black Coffee: Enjoy in moderation.

Foods to Avoid

1. Sugary Foods: Candy, cakes, cookies, and sweetened beverages.
2. Processed Meats: Hot dogs, sausages, and processed deli meats.
3. Refined Grains: White bread, sugary cereals, and processed snacks.
4. Fried Foods: Fried chicken, french fries, and doughnuts.

Animal-Based Protein Sources

1. Lean Meats
   1. Chicken breast (3-4 ounces cooked, 26-30 grams protein)
   2. Turkey breast (3-4 ounces cooked, 24-28 grams protein)
   3. Lean beef (3-4 ounces cooked, 22-26 grams protein)
   4. Pork tenderloin (3-4 ounces cooked, 23-27 grams protein)
2. Fish and Seafood
   1. Salmon (3-4 ounces cooked, 20-24 grams protein)
   2. Tuna (3-4 ounces cooked, 20-24 grams protein)
   3. Shrimp (3-4 ounces cooked, 16-20 grams protein)
   4. Lobster (3-4 ounces cooked, 16-20 grams protein)
   5. Crab (3-4 ounces cooked, 15-18 grams protein)
3. Eggs
   1. Large egg (6-7 grams protein)
4. Dairy Products
   1. Greek yogurt (6-8 ounces, 15-20 grams protein)
   2. Cottage cheese (1/2 cup, 28-30 grams protein)
   3. Milk (1 cup, 8-9 grams protein)

Plant-Based Protein Sources

1. Legumes
   1. Lentils (1 cup cooked, 18-20 grams protein)
   2. Chickpeas (1 cup cooked, 15-18 grams protein)
   3. Black beans (1 cup cooked, 15-18 grams protein)
   4. Kidney beans (1 cup cooked, 15-18 grams protein)
2. Nuts and Seeds
   1. Almonds (1 ounce, 6-8 grams protein)
   2. Chia seeds (1 ounce, 5-7 grams protein)
   3. Hemp seeds (1 ounce, 10-12 grams protein)
3. Tofu and Tempeh
   1. Tofu (3-4 ounces, 9-12 grams protein)
   2. Tempeh (3-4 ounces, 15-18 grams protein)
4. Whole Grains
   1. Quinoa (1 cup cooked, 8-9 grams protein)
   2. Brown rice (1 cup cooked, 5-6 grams protein)