If you’re diving into intermittent fasting, or any kind of fasting for that matter, one thing you’ll quickly realize is that your meal choices can make all the difference in how you feel during your eating window. For me, one of the most important things I’ve learned is that combining low-carb and high-protein meals during my eating periods has made a huge difference in my energy levels and hunger management.
Let me tell you, when I first started fasting, I had a tough time figuring out what to eat. I didn’t want to eat too much, but I also didn’t want to feel hungry or sluggish all day. That’s when I started focusing on meals that were both low in carbs and high in protein. They help keep me full longer, and the energy boost is real! If you’re looking for meal ideas to boost your results, I’ve got you covered with a few of my go-to low-carb, high-protein meals. Trust me, these meals will keep you satisfied and energized while sticking to your fasting goals.
Why Low-Carb and High-Protein Work Well Together During Fasting
Before we jump into the recipes, let’s talk about why combining low-carb and high-protein meals works so well when fasting. Protein is filling and helps to repair and build muscle, which is key if you’re also working out during your fasting routine. Low-carb meals, on the other hand, prevent those blood sugar spikes and crashes that can leave you feeling drained. When you combine the two, you get steady energy, longer-lasting fullness, and a stable metabolism.
For me, eating low-carb and high-protein foods during my eating windows helps me avoid feeling hungry too soon after a meal. I don’t want to be reaching for a snack every few hours, especially when I’m fasting. By focusing on protein and limiting carbs, I’ve found I stay full longer and don’t experience those annoying mid-afternoon crashes.
1. Grilled Chicken Salad with Avocado and Olive Oil Dressing
This meal is a staple for me. It’s simple, light, and packed with protein, healthy fats, and fiber. To make it, I grill a chicken breast (you could also use grilled turkey or lean beef) and slice it thin. Then, I toss it with mixed greens, half an avocado, cherry tomatoes, cucumber, and a handful of nuts for some extra crunch. I drizzle olive oil and lemon juice on top for some healthy fat and flavor.
What I love about this salad is how customizable it is. You can add any veggies you like or swap the chicken for grilled shrimp or salmon for a change. It’s the kind of meal that fills you up without weighing you down, perfect for a light lunch or dinner when you’re fasting.
2. Zucchini Noodles with Turkey Meatballs
If you’re craving pasta but want to stick to a low-carb option, zucchini noodles (zoodles) are a great alternative. You can spiralize the zucchini or buy pre-made zoodles at the store. I like to cook them up with a little olive oil and garlic for flavor.
Then, I make turkey meatballs, which are high in protein and much lighter than beef or pork meatballs. For the meatballs, I combine ground turkey with egg, almond flour, garlic, and herbs. After baking the meatballs, I serve them on top of the zucchini noodles with some sugar-free marinara sauce. This meal gives you the comfort of pasta but with way fewer carbs!
3. Egg White Omelette with Veggies and Feta Cheese
This is my go-to breakfast when I want something quick but satisfying. I make an egg white omelette (using 4-5 egg whites) and fill it with spinach, mushrooms, and feta cheese. The egg whites are full of protein, while the veggies provide fiber and essential nutrients. I’ll sometimes add a bit of avocado on the side for some healthy fat.
The best part about this meal is that it’s super versatile. You can change up the veggies based on what you have in your fridge, and the egg whites keep the calorie count low without sacrificing protein. If you want a little extra flavor, you can drizzle a bit of hot sauce or sprinkle some herbs on top.
4. Salmon with Asparagus and Cauliflower Rice
Salmon is one of my favorite fish to eat during fasting days because it’s high in protein and healthy fats, especially omega-3s, which are great for your body. I bake the salmon with a bit of olive oil, salt, and pepper, and it comes out tender and flaky.
On the side, I love roasted asparagus and cauliflower rice. The cauliflower rice is a great low-carb substitute for regular rice and is so easy to make. I simply pulse cauliflower florets in a food processor until it’s rice-sized, then sauté it in olive oil with some garlic and seasonings.
This meal is filling, light, and provides a great balance of protein and healthy fats. Plus, it’s so delicious, you won’t even miss the carbs!
5. Tuna Salad Lettuce Wraps
If you’re looking for a super quick and protein-packed meal, tuna salad lettuce wraps are a lifesaver. I make the tuna salad by mixing canned tuna (packed in water) with plain Greek yogurt, mustard, and a little salt and pepper. Then, I spoon the tuna salad onto large lettuce leaves and wrap them up like a taco.
These wraps are so refreshing and low-carb, and the protein from the tuna will keep you full for hours. Plus, Greek yogurt adds a nice creamy texture without all the calories of mayo. You can also add chopped celery or onion to the tuna salad for a bit of crunch if you’re in the mood.
6. Chicken and Veggie Stir-Fry
Stir-fries are another go-to for me, especially when I have leftover chicken or veggies. I take some chicken breast and slice it thin, then toss it in a hot pan with a variety of veggies like bell peppers, broccoli, and snap peas. To keep it low-carb, I avoid rice, but you can serve it with cauliflower rice for an extra boost.
For the sauce, I use a mix of low-sodium soy sauce, garlic, ginger, and a little sesame oil. Stir-fries are so easy to make and a great way to get in plenty of veggies, protein, and flavor without the carbs. You can also use other lean meats, like turkey or shrimp, depending on what you prefer.
7. Grilled Steak with Broccoli and Garlic Butter
Sometimes, I just want a hearty meal, and grilled steak is perfect for that. I love a good piece of lean steak, grilled to perfection and served with roasted broccoli and a drizzle of garlic butter. The protein from the steak keeps me full for hours, while the broccoli adds fiber and vitamins.
For the garlic butter, I melt some butter with minced garlic and pour it over the steak and broccoli for extra flavor. This meal feels indulgent but is still low-carb and high-protein—perfect for keeping you on track with your fasting goals.
8. Stuffed Bell Peppers with Ground Turkey
Stuffed bell peppers are a great low-carb, high-protein meal that you can prep ahead of time. I start by cutting the tops off the bell peppers and removing the seeds. Then, I cook some ground turkey with onions, garlic, and spices, and stuff the mixture into the peppers. After baking them in the oven, I top with a little shredded cheese and bake for a few more minutes until the cheese is melted.
These stuffed peppers are filling, flavorful, and make a great dinner for when you’re looking for something hearty but healthy. Plus, they’re easy to store and reheat for the next day’s lunch!
9. Chia Seed Pudding with Protein Powder
If you’re craving something sweet but want to keep it low-carb, chia seed pudding with protein powder is the way to go. I mix chia seeds with unsweetened almond milk and a scoop of vanilla protein powder, then let it sit overnight in the fridge. In the morning, I have a creamy, protein-packed pudding that keeps me satisfied until my next meal.
Chia seeds are loaded with fiber and healthy fats, while the protein powder adds that extra boost to keep you feeling full. You can top the pudding with some berries or nuts for added texture.
10. Shrimp and Avocado Salad
This shrimp and avocado salad is so refreshing and light, but still packs a punch in the protein department. I sauté shrimp with a little garlic and lime juice, then toss it with mixed greens, avocado, cucumber, and a sprinkle of pumpkin seeds. A light olive oil dressing finishes it off.
The shrimp gives you plenty of protein, and the avocado adds healthy fats to keep you full. This meal is perfect for a quick lunch or dinner when you’re fasting but still need something that will keep you energized.
There you have it! Ten delicious, low-carb, high-protein meal ideas to keep you full and energized during your fasting windows. These meals not only support your fasting goals but will also leave you feeling satisfied, without the need for constant snacking. Whether you’re looking for something light, hearty, or somewhere in between, these recipes will make sure you get the nutrition you need while boosting your results. Happy fasting!