Intermittent Fasting meal plan for vegans
Listonic team
Updated on Nov 22, 2024
The Intermittent Fasting meal plan for vegans aligns with vegan dietary restrictions, focusing on plant-based foods during eating periods. It includes a variety of fruits, vegetables, legumes, grains, nuts, and seeds, providing balanced nutrition while adhering to both vegan and intermittent fasting principles.
Meal plan overview
The Intermittent Fasting meal plan for vegans is a unique blend of the vegan diet and intermittent fasting schedules. This eating pattern is a thoughtful approach to health and ethics, providing numerous health benefits.
Featuring plant-based proteins, whole grains, and nutrient-dense foods, this plan ensures a balanced plant-based diet within the fasting regimen. Thanks to delicious recipes, incorporating healthier eating habits with a vegan intermittent fasting plan is both enjoyable and beneficial.
Foods to eat
Plant-Based Proteins: Tofu, tempeh, lentils, and chickpeas.
Whole Grains: Quinoa, brown rice, and whole grain bread for energy and fiber.
Nuts and Seeds: Almonds, chia seeds, and flaxseeds for healthy fats and omega-3s.
Vegetables: A variety of colors and types for a range of nutrients.
Fruits: Berries, apples, and citrus fruits for vitamins and antioxidants.
Plant-Based Milk Alternatives: Such as almond milk and soy milk, fortified with calcium and vitamins.
Healthy Fats: Avocado and olive oil for essential fatty acids.
Ample Water and Herbal Teas: To stay hydrated and lose weight healthily.
✅Tip
Foods not to eat
Processed Vegan Foods: Often high in additives and low in nutrients.
Refined Carbohydrates: White bread and pasta, which offer less nutritional value.
Sugary Vegan Snacks: Like vegan cookies and candies, high in sugar.
Fried Plant-Based Foods: High in unhealthy fats.
Artificial Sweeteners: Found in many processed foods and beverages minimize blood sugar control.
Excessive Use of Vegan Cheese: Often high in oils and processed ingredients.
Alcohol: Can interfere with the benefits of intermittent fasting.
High-Sodium Processed Foods: Such as some meat substitutes and canned goods.
Main benefits
Well-balanced meals of vegan intermittent fasting combine plant-based eating with fasting periods. Vegan meal plan focuses on fruits, vegetables, grains, nuts, seeds, and legumes, providing comprehensive nutrition that adheres to the vegan lifestyle, while intermittent fasting focuses on structured eating patterns, thanks to which meal planning becomes much easier.
Recommended nutrient breakdown
Protein: 15%
Fat: 30%
Carbs: 50%
Fiber: 3%
Other: 2%
How to budget on this meal plan
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Extra tips
Here are vegan snacks perfect for your fasting schedule:
- Raw vegetables with guacamole
- Fruit smoothie with plant-based milk
- Roasted chickpeas with spices
- Nuts and seeds mix
- Whole grain toast with nut butter
- Edamame with sea salt
- Oven-baked kale chips
For vegans undertaking intermittent fasting, hydration is key with water and herbal teas, which can also manage healthy weight loss. Black coffee is acceptable, provided it’s without dairy. Fresh vegetable juices are great for nutrients. Almond or soy milk, unsweetened, can also be incorporated during eating windows.
Meal plan suggestion
Day 1
- Lunch (12:00 PM): Quinoa salad with black beans, avocado, cherry tomatoes, corn, and lime dressing
- Snack (3:00 PM): A handful of almonds and a medium apple
- Dinner (7:00 PM): Stir-fried tofu with broccoli, bell peppers, and brown rice
Day 2
- Lunch (12:00 PM): Whole grain wrap with hummus, cucumber, carrots, and mixed greens
- Snack (3:00 PM): Carrot sticks with tahini
- Dinner (7:00 PM): Lentil soup with a side of whole grain bread and a mixed greens salad
Day 3
- Lunch (12:00 PM): Chickpea and vegetable curry with basmati rice
- Snack (3:00 PM): A small banana and a handful of walnuts
- Dinner (7:00 PM): Grilled vegetable kebabs with a side of quinoa
Day 4
- Lunch (12:00 PM): Vegan Caesar salad with chickpea croutons
- Snack (3:00 PM): A handful of mixed berries and a few pieces of dark chocolate
- Dinner (7:00 PM): Baked sweet potato with black bean salsa and guacamole
Day 5
- Lunch (12:00 PM): Buddha bowl with brown rice, roasted chickpeas, avocado, spinach, and tahini dressing
- Snack (3:00 PM): Sliced bell peppers with hummus
- Dinner (7:00 PM): Vegan chili with a side of cornbread
Day 6
- Lunch (12:00 PM): Sushi rolls with avocado, cucumber, carrot, and tofu
- Snack (3:00 PM): Edamame with sea salt
- Dinner (7:00 PM): Vegetable stir-fry with tempeh and cauliflower rice
Day 7
- Lunch (12:00 PM): Spinach and avocado salad with pumpkin seeds and balsamic vinaigrette
- Snack (3:00 PM): A handful of dried fruit and nuts
- Dinner (7:00 PM): Eggplant and chickpea tagine with couscous
Want to learn more?
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