High Protein Foods for Fasting: What to Eat to Stay Full

Protein is the king of nutrients when you're fasting. It keeps you full longer, preserves muscle mass, and supports your metabolism. Here's your complete guide to protein while fasting.

Why Protein Matters for Fasters

When you fast, your body needs protein to:

• Preserve muscle mass - Prevent muscle breakdown during fasting
• Stay satiated - Feel full with fewer calories
• Boost metabolism - Protein burns more calories to digest
• Support recovery - Essential for exercise and daily function

How Much Protein Do You Need?

General guideline: 0.7-1g per pound of body weight

Body Weight	Daily Protein Target
150 lbs	105-150g
175 lbs	125-175g
200 lbs	140-200g

Top High-Protein Foods for Fasting

Tier 1: Animal Proteins

Food	Protein per 100g	Best For
Chicken breast	31g	Lean muscle
Turkey breast	29g	Low fat option
Salmon	25g	Omega-3s + protein
Eggs	13g	Complete protein
Greek yogurt	10g	Probiotics + protein

Tier 2: Plant Proteins

Food	Protein per 100g	Best For
Tempeh	19g	Soy-based, fermented
Lentils	9g	High fiber
Black beans	8g	Budget-friendly
Tofu	8g	Versatile
Chickpeas	7g	Snacking, hummus

Best Protein Timing for Fasters

Breaking Your Fast

Start with easily digestible protein:

• Eggs
• Greek yogurt
• Bone broth
• Fish

Mid-Window Meal

Add substantial protein:

• Chicken or turkey
• Lean beef
• Salmon or tuna

Last Meal Before Fast

Slow-digesting protein for overnight:

• Cottage cheese
• Casein-rich dairy
• Lean beef with fat

High-Protein Meal Ideas

Meal 1: Greek yogurt parfait with nuts and berries Meal 2: Grilled chicken salad with olive oil Meal 3: Salmon with quinoa and vegetables

Protein Mistakes to Avoid

❌ Not getting enough total protein ❌ Relying only on one protein source ❌ Forgetting protein at first meal ❌ Choosing processed proteins over whole foods

Track Your Protein Intake

IMCAF's AI meal analyzer helps you:

• Track protein per meal
• Ensure you hit daily targets
• Find protein-rich meal suggestions
• Balance macros throughout your eating window

Fuel your fast with smart protein choices. Download IMCAF.