My Experience with Intermittent Fasting 19:5 (And the High-Protein Meals That Keep Me Going)

I never thought I’d be the kind of person who skips breakfast. I’m a wellness girly through and through — but breakfast? She was sacred. That said, when I started to feel sluggish, bloated, and just off, I decided to experiment with intermittent fasting. Specifically, the 19:5 protocol: fasting for 19 hours and eating during a 5-hour window.

It sounds intense, I know. And at first, it kind of was. But I gave myself grace and got curious. I wasn’t here to punish my body — I was here to listen to it. Now, two weeks in, I’ve settled into a rhythm that feels surprisingly aligned. My energy is up, my skin is clearer, and I’m actually enjoying the structure. So I wanted to share how it’s really going — and what I’m eating to keep it sustainable (and honestly, delicious).

Why I Chose 19:5

The shorter eating window forces me to be really intentional with my food. I'm not snacking all day, and I’m focused on getting high-quality, nutrient-dense meals that are packed with protein. I’m eating in a moderate calorie deficit, which works for me because I’m also walking 10k steps daily and drinking a ton of water. It's not about restriction — it’s about being efficient with how I fuel myself.

I break my fast around 1:30/2PM and finish eating by 7PM. That gives me time for one solid meal, a snack, and sometimes a little sweet moment to close it out.

Here’s what my days look like.

MEAL 1 : The Glow Bowl

35g+ protein

This is my go-to “meal one” that hits every note: savory, filling, and super high in protein. I switch up the ingredients but the base is always greens + protein + crunch + something creamy.

Recipe:

• 1 Meati Classic Cutlet (air-fried until golden)

• 2 cups mixed greens or chopped romaine

• ¼ avocado, sliced

• 1 tbsp hemp seeds

• 1 tbsp pumpkin seeds

• 1-2 tbsp lemon garlic dressing (get the recipe)

• Cherry tomatoes

• Shaved cucumber

• 1 tbsp nutritional yeast or a sprinkle of Everything Bagel seasoning

What I love: The Meati cutlet crisps up beautifully and feels super satisfying. It’s high-protein without being heavy, and it makes the bowl feel like a meal — not a sad side salad. This one keeps me full for hours.

SNACK (or MEAL 2, depending on the day): Crunch Wrap

30g+ protein

Sometimes I need something fun. This wrap gives all the flavor and texture with none of the bloat. I load it up with sprouted stuff and sneak in protein wherever I can.

Recipe:

• 1 high-protein wrap or low-carb tortilla

• ½ block tofu, air-fried with coconut aminos, garlic, and smoked paprika

• Handful of purple cabbage

• 2 tbsp vegan sour cream or a homemade cashew-lime crema

• 1 tbsp sprouts (broccoli or protein blend)

• Squeeze of lime + a little hot sauce

• Optional: 1 tbsp black beans or avocado mash

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Wrap it up, grill both sides, and cut in half.

Why it works: It’s hot, crunchy, creamy, and satisfying. I keep the fat moderate and the protein high by sticking with tofu and sprouted toppings. It feels like a little treat, but it totally fits into my window.

LITTLE SWEET BITE: Matcha Chia Pudding Parfait

15g protein

After I’ve eaten my savory foods, I like to finish with something lightly sweet but still nourishing. I don’t go for dessert-dessert most nights, but I do love this high-protein pudding that doubles as a beauty snack.

Recipe:

• 2 tbsp chia seeds

• ¾ cup unsweetened almond milk

• ½ scoop vanilla plant protein

• ½ tsp ceremonial matcha

• Tiny splash of maple syrup or a few drops monk fruit

• Let sit overnight or at least 2 hours. Top with a few berries and a spoon of coconut yogurt or cashew cream.

  
  

Why I love it: It’s full of fiber, easy on digestion, and gives me a little antioxidant hit to wind down. It’s like skincare in a cup.

TIPS THAT HELPED ME ADJUST

• Hydration is everything. I drink lemon water in the morning, herbal teas throughout the day, and electrolytes when I feel off.

• Salt matters. When fasting, I make sure to get enough minerals through mineral drops.

• Stay busy. I don’t sit around thinking about food all day. I plan my meals ahead of time so there’s no stress during my window.

• Move gently. I walk a lot, stretch, and sometimes do light pilates or yoga.

HOW I FEEL NOW

Honestly? Lighter. Not just physically — though my digestion has majorly improved — but mentally too. The simplicity of 19:5 gives my day a built-in boundary that makes everything else easier. My cravings are down, my meals taste better, and I don’t waste energy overthinking what I’m going to eat next.

Is it for everyone? No. But if you’re feeling curious and ready to listen to your body, it might be worth exploring. Just know that the key isn’t not eating — it’s eating smart. Getting enough protein. Keeping it real. And loving what’s on your plate.

If you’re in your 30s, walking into your wellness era, and looking for something that supports your energy without obsessing over calories or carbs, intermittent fasting (done right) might be your thing.

And if you try it, let me know! I’ve got recipes for days.

xxFrancesca