Meal Plan: High-Protein Diet within 12 PM–8 PM Eating Window
Daily Nutritional Targets:
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Calories: Adjust based on individual needs.
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Protein: 180 grams
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Carbohydrates: Moderate, focusing on complex sources.
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Fats: Healthy fats from nuts, seeds, and oils.
Meal Timing:
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12:00 PM: First Meal
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3:00 PM: Snack
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6:00 PM: Second Meal
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7:45 PM: Pre-Fast Snack
Sample Daily Meal Plan
12:00 PM – First Meal:
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Grilled Chicken Quinoa Salad:
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Grilled chicken breast (6 oz): 42g protein
o
Quinoa (1 cup cooked): 8g protein
o
Mixed greens, cherry tomatoes, cucumbers
o
Olive oil & lemon dressing
Greek Yogurt Parfait:
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Greek yogurt (1 cup): 20g protein
o
Mixed berries
o
Chia seeds (1 tbsp): 2g protein
Total Protein: ~72g
3:00 PM – Snack:
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Protein Smoothie:
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Whey protein isolate (1 scoop): 25g protein
o
Almond butter (1 tbsp): 4g protein
o
Spinach, banana, almond milk
Total Protein: ~29g
6:00 PM – Second Meal:
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Baked Salmon with Sweet Potato & Asparagus:
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Baked salmon (6 oz): 42g protein
o
Sweet potato (1 medium)
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Steamed asparagus
Quinoa (½ cup cooked): 4g protein
Total Protein: ~46g
7:45 PM – Pre-Fast Snack:
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Cottage Cheese with Almonds:
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Cottage cheese (1 cup): 28g protein
o
Almonds (1 oz): 6g protein
Total Protein: ~34g
Daily Total Protein: ~181g