9 Delicious Plant-Based Protein Sources For Intermittent Fasting

Intermittent fasting encourages limiting food intake to specific time windows, allowing your body to rest and rejuvenate between meals. However, maintaining optimal protein intake while fasting can be challenging for individuals on a plant-based diet.

Luckily, many delicious plant-based protein sources for intermittent fasting provide enough protein and essential vitamins and minerals.

Let’s explore a variety of plant-based foods that can help you meet your protein needs during intermittent fasting while highlighting the many health benefits these foods offer.

Whether you follow a vegetarian or vegan diet or simply want to incorporate more plant foods into your routine, this guide will provide the information you need to thrive.

The Importance Of Protein In Intermittent Fasting

Protein supports muscle mass, immune system function, and overall health^1,2. During intermittent fasting, you must ensure you consume enough protein during your eating window to maintain body weight and muscle health.

Research shows intermittent fasting can support weight loss and improve metabolic health with the right foods, including adequate protein^3,4,5.

Key Protein Functions

Protein is crucial for various bodily functions, particularly during intermittent fasting when you have limited time to consume essential nutrients.

The right amount of plant-based protein is vital for maintaining muscle mass, supporting the immune system, and regulating hormones involved in appetite and metabolism^1,2.

Research supports the importance of maintaining sufficient protein intake during fasting periods, especially for muscle mass preservation. Protein helps repair and build muscle tissue, which is crucial when practicing intermittent fasting to avoid muscle breakdown⁶.

Muscle Mass

Protein is essential for maintaining and building muscle. Studies show that adequate protein consumption, particularly from high-quality sources, promotes muscle protein synthesis and prevents muscle breakdown during caloric restriction⁶.

Immune System

Protein plays a crucial role in immune system function, helping to produce antibodies, cytokines, and other immune molecules that protect against infection. Protein-rich diets support the immune system’s response to stressors, including fasting periods⁷.

Hormonal Regulation

Protein helps regulate hormones like ghrelin and leptin, which control hunger and satiety. Intermittent fasting combined with a high-protein diet can improve the balance of these appetite-regulating hormones, helping to control hunger and improve body weight management⁵.

How Much Protein Do You Need During Intermittent Fasting?

As a general guideline, adults should consume about 0.8 grams of protein per kilogram of body weight. Those who are more active or looking to build muscle may need slightly more⁸.

Protein Requirements by Weight

Protein requirements vary depending on age, activity level, and overall health^9,10.

Sedentary individuals: 0.8 grams per kg of body weight.
Low-intensity, recreational exercise: 0.8–1.0 grams per kg of body weight.
Regular moderate-intensity exercise, moderate-intensity endurance athletes: 1.2–1.5 grams per kg of body weight.
Ultra-endurance athletes: 1.2–2.0 grams per kg of body weight.
Strength-trained athletes: 1.6–2.0 grams per kg of body weight.

Delicious Plant-Based Protein Sources For Intermittent Fasting

1. Whole Grains: A Nutritious Protein Source

Whole grains are a staple in a plant-based diet, offering a variety of nutrients and plant-based protein. Although whole grains are not complete proteins, they can be combined with other foods to form a complete protein source.

Popular Whole Grains for Protein

Quinoa: A complete protein source containing all nine essential amino acids.
Brown rice: Pairs well with beans to form a protein-rich meal.
Ancient grains: Options like farro and barley are high in protein and fiber.

2. Legumes: A Powerhouse of Plant Protein

Legumes like kidney beans, black beans, and green peas are excellent plant-based protein sources. These foods are not only protein-rich but also provide fiber, which aids digestion and keeps you full longer during fasting periods¹¹.

Top Legumes for Protein

Black beans: 100g provides around 8.86 grams of protein.
Lentils: High in protein and fiber, perfect for soups and salads.
Green peas: A versatile protein source that can be added to stir-fries and soups.

3. Tofu and Tempeh: Protein-Rich Meat Substitutes

Tofu and tempeh are the best plant-based protein sources for those looking to eat meat alternatives. Made from soybeans, they offer complete protein and can be used in various dishes¹².

Ways to Enjoy Tofu and Tempeh

Stir fry: Combine with vegetables and a savory sauce for a quick, protein-packed meal.
Grilled or baked: Marinate for extra flavor and texture.

4. Nuts and Seeds: Compact Sources of Protein and Healthy Fats

Nuts and seeds like hemp, chia, and almonds are protein-rich and provide healthy fats¹³. These nutrient-dense foods are ideal for snacking during intermittent fasting windows.

High-Protein Nuts and Seeds

Hemp seeds: Extremely high in protein, offering three grams per tablespoon¹⁴.
Chia seeds: High in fiber and protein, ideal for smoothies or puddings.
Almonds: A convenient snack with protein and unsaturated fats.

5. Leafy Greens: Surprisingly High in Protein

While leafy greens like bok choy and Brussels sprouts may not be the first foods that come to mind for protein, they offer a surprising amount of this vital nutrient. Including them in your diet supports overall health and helps meet your protein needs.

High-Protein Leafy Greens

Spinach: One cup of cooked spinach provides about 5 grams of protein¹⁵.
Kale: Another leafy green that offers protein and plenty of vitamins and minerals.
Bok choy: Great for adding to stir-fries and soups.

6. Fortified Plant-Based Milks

Fortified foods like soy and almond milk provide essential nutrients such as vitamin D, B12, and calcium. Soy milk is exceptionally high in protein, making it a great alternative to cow’s milk.

Benefits of Fortified Plant-Based Milks

Soy milk: Offers around 7 grams of protein per cup¹⁶.
Almond milk: Is lower in protein but often fortified with vitamins and minerals.
Oat milk: A creamy option, great for smoothies and cereals.

7. Meat Substitutes

Many plant-based meat substitutes are available for those who want to eat meat alternatives without sacrificing taste or nutrition. These foods often contain plant-based protein and are fortified with additional nutrients.

Popular Meat Substitutes

Seitan: Made from wheat gluten, offering 24.7 grams of protein per serving¹⁷.
Veggie burgers: Look for those made with high protein ingredients like beans and lentils.
Beyond Meat and Impossible Burger: These products offer a meat-like texture with plant-based ingredients.

8. High-Protein Plant-Based Powders for Smoothies

Plant-based protein powders are a convenient option for those struggling to get enough protein during fasting. Many powders are made from pea protein, brown rice, and other plant-based foods.

Best Plant-Based Protein Powders

Pea protein: High in protein and easy to digest¹⁸.
Brown rice protein: Provides amino acids and is often mixed with other protein sources¹⁹.
Hemp protein: A complete protein that also provides healthy fats.

9. Nutritional Yeast: A Flavorful Protein Booster

Nutritional yeast is a versatile ingredient that adds a cheesy flavor to dishes while providing a significant amount of protein and b vitamins. It’s often fortified with vitamin B12, making it ideal for those on vegan diets.

How to Use Nutritional Yeast

Sprinkle on salads or pasta: Adds flavor and protein.
Blend into sauces: Perfect for creamy, dairy-free recipes.

Conclusion

Incorporating delicious plant-based protein sources for intermittent fasting into your routine is essential for maintaining a healthy diet that supports muscle maintenance, hormone regulation, and overall wellness.

Whether you follow a vegan diet or simply wish to reduce your reliance on animal products, plant-based foods offer abundant nutrients and protein. From legumes and whole grains to plant-based protein powder, there are numerous options to meet your daily protein requirements while also providing essential vitamins and minerals.

Choosing a diverse range of plant-based foods ensures you receive enough protein and other important nutrients, such as calcium and magnesium, critical for bone health.

Incorporating protein-rich foods like hemp seeds and soy milk helps maintain muscle mass, immune function, and satiety, making intermittent fasting sustainable for achieving health goals. With the proper balance of protein and nutrients, a plant-based diet can be satisfying and nutritionally complete.