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Intermittent Fasting meal plan for vegans

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.

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Meal plan grocery list

Quinoa

Black beans

Avocado

Cherry tomatoes

Corn

Limes

Tofu

Broccoli

Bell peppers

Brown rice

Whole grain wraps

Hummus

Cucumber

Carrots

Mixed greens

Tahini

Lentils

Basmati rice

Chickpeas

Curry spices

Vegan Caesar dressing

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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.

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Foods to eat

Other

✅ Tip

Other

Foods not to eat

Monitor your blood sugar levels closely and adjust your eating window and meal composition accordingly to maintain stable glucose levels.

Main benefits

Other

🎓 Recommended nutrient breakdown

Fat

Carbs

Protein

Fiber

Other

Food alternatives

An intermittent fasting meal plan for vegans can be delicious and nutritious with these substitutions:

  • For a different protein source, use hemp seeds instead of chia seeds in smoothies.
  • Replace brown rice with red quinoa for a different texture and flavor.
  • Try cashew cream instead of tahini for a creamy addition to dishes.
  • Enhance your salads with watercress instead of mixed greens for a peppery flavor.
  • Consider using sunflower seeds instead of pumpkin seeds for a nutty crunch.

How to budget on this meal plan

To save on costs, buy quinoa, lentils, and brown rice in bulk. Avocados can be bought in bulk when in season and frozen for later use. For a variety of meals, consider making large batches of vegan chili and Buddha bowls, using affordable ingredients like canned beans and seasonal vegetables. Homemade hummus and guacamole are cost-effective and can be used in multiple dishes. Utilize versatile ingredients like tofu and tempeh in different recipes to maximize their use.

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Extra tips

Any healthy snack ideas?

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

What should I drink on this meal plan?

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.

How to get even more nutrients?

For vegans engaging in intermittent fasting, it’s crucial to plan meals that include all necessary nutrients to sustain health and energy levels. Plant-based protein sources such as tofu, tempeh, and legumes are key, along with a variety of vegetables and fruits for essential vitamins and minerals. Whole grains offer sustained energy, while nuts and seeds provide healthy fats and additional protein, ensuring that nutritional needs are met even with the eating window restrictions.

Meal plan suggestion

Intermittent Fasting 16/8 Meal Plan for Vegans

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

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Want to learn more?

⚠️ Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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