What to Eat During Intermittent Fasting?

When you’re doing intermittent fasting, it’s important to eat nutrient-dense and whole foods during your eating window. These foods should provide you with the energy you need and help you feel more full during the day. Some great food choices include fruits, vegetables, whole grains and healthy fats.

  • Protein: Include lean proteins such as tofu, tempeh or legumes in your meals. Protein helps build and repair tissues, supports muscle growth and promotes feelings of fullness.1
  • Fruits and vegetables: Include different fruits and vegetables in your meals to provide your body with essential vitamins, minerals and antioxidants.
  • Whole grains: Choose whole grains like brown rice, quinoa, oats or whole brown bread to provide complex carbohydrates and fiber. Whole grains are more filling and nutritious compared to refined grains.2
  • Fats: Include sources of healthy fats such as avocados, nuts or seeds in your diet. Healthy fats support brain health, hormone production and absorption of fat-soluble vitamins. 3

It’s important to focus on nutrient-dense whole foods and avoid excessive consumption of processed foods, sugar and refined carbohydrates during your eating window.4


  1. Kreider, R. B., & Campbell, B. (2009). Protein for exercise and recovery. The Physician and Sportsmedicine, 37(2), 13–21.
  2. Whole Grains | The Nutrition Source | Harvard T.H. Chan School of Public Health. (n.d.). Retrieved 19 April 2024, from
  3. Chianese, R., Coccurello, R., Viggiano, A., Scafuro, M., Fiore, M., Coppola, G., Operto, F. F., Fasano, S., Layé, S., Pierantoni, R., & Meccariello, R. (2018). Impact of Dietary Fats on Brain Functions. Current Neuropharmacology, 16(7), 1059–1085.
  4. Clemente-Suárez, V. J., Beltrán-Velasco, A. I., Redondo-Flórez, L., Martín-Rodríguez, A., & Tornero-Aguilera, J. F. (2023). Global Impacts of Western Diet and Its Effects on Metabolism and Health: A Narrative Review. Nutrients, 15(12), 2749.

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