Intermittent Fasting meal plan for vegetarian

Written byListonic team

Updated on Nov 22, 2024

The Intermittent Fasting meal plan for vegetarians includes a variety of plant-based foods during eating windows. Meals are rich in nutrients and include vegetables, fruits, legumes, whole grains, nuts, and seeds, ensuring vegetarians receive adequate protein, vitamins, minerals, and numerous health benefits provided by the vegetarian diet.

Meal plan grocery list

Dairy & eggs

Greek yogurt

Feta cheese

Mozzarella cheese

Eggs

Meats

Chicken breast

Salmon fillet

Fish & seafood

Salmon fillet

Plant based

Almond milk

Chia seeds

Hummus

Nuts

Avocado

Mixed greens

Spinach

Basil

Fresh grocery

Cherry tomatoes

Cucumber

Olives

Asparagus

Berries

Mushrooms

Snacks & sweets

Nuts

Hummus

Beverages

Almond milk

Protein

Protein powder

Meal plan overview

Discover the power of vegetarian intermittent fasting with the Intermittent Fasting meal plan for vegetarians. This plan combines vegetarian nutrition with the timing structure of intermittent fasting.

Rich in vegetables, fruits, and whole grains, it provides a balanced and satisfying approach to vegetarian eating within fasting guidelines. This intermittent fasting diet plan for vegetarian diets can help you lose weight healthily, support heart health, and prevent possible chronic diseases.

Intermittent Fasting meal plan for vegetarian exemplary product

Foods to eat

Vegetable Proteins: Lentils, chickpeas, and tofu for protein sources.
Whole Grains: Quinoa, barley, and brown rice for fiber and energy.
Healthy Fats: Nuts, seeds, and olive oil for essential fatty acids.
Dairy or Plant-Based Alternatives: Greek yogurt, almond milk, or soy milk for calcium.
Fruits and Vegetables: A wide variety for nutrients and fiber.
Nuts and Seeds: Almonds, flaxseeds, and chia seeds for snacking and added nutrients.
Hydration: Plenty of water, herbal teas, and natural juices.
Eggs: If lacto-ovo vegetarian, for a good source of protein and nutrients.

✅Tip

Ensure you're getting enough protein on your plant based diet by including sources such as tofu, tempeh, and lentils in your meals during your eating window.

Foods not to eat

Processed Vegetarian Foods: Often high in sodium and preservatives.
Refined Grains: White bread and pasta offer less nutrition.
High-Sugar Snacks: Candies and sugary desserts.
Fried Vegetarian Foods: High in unhealthy fats.
Excessive Dairy: Especially high-fat cheeses and creams.
Artificial Sweeteners: Found in many low-calorie processed foods.
Alcohol: Can disrupt metabolic health and fasting benefits.
High-Sodium Processed Foods: Such as canned soups and veggie burgers.

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Main benefits

The balanced vegetarian meal plan with intermittent fasting incorporates a variety of plant-based foods during eating periods. It includes fruits, vegetables, legumes, whole grains, and plant-based proteins, ensuring a balanced and nutritious diet that aligns with vegetarian dietary preferences while incorporating the principles of an intermittent fasting schedule.

Recommended nutrient breakdown

Protein: 10%

Fat: 35%

Carbs: 50%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Quinoa, chickpeas, and cucumber are staples for a vegetarian diet and can be more affordable when bought in bulk or in season. Avocado, lemon, and olive oil are essential for adding flavor and nutrients and can be more economical when purchased in larger quantities. Tofu, mixed vegetables, and brown rice are also cost-effective when bought in bulk. Consider making your own hummus and vegetarian chili to save money.

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Extra tips

Vegetarian-friendly snacks that fit well with intermittent fasting:

Hummus with carrot sticks
Yogurt with mixed nuts and honey
Fruit salad with a sprinkle of chia seeds
Rice cakes with avocado and tomato
Cottage cheese with pineapple
Baked sweet potato fries
Vegetable soup

Vegetarian intermittent fasting should include plenty of water. Herbal teas and black coffee are fine, but be mindful of caffeine intake. Vegetable juices provide nutrients without animal products. Almond milk, unsweetened, can one of plant based milk alternatives.

Be mindful of possible nutrient deficiencies and practice vegetarian fasting safely by ensuring a balanced diet of high nutrient value foods: plant-based proteins like beans and lentils, ample fruits and vegetables for a broad spectrum of nutrients, and whole grains for fiber and energy. Including a variety of seeds and nuts provides essential fatty acids and additional protein, crucial for maintaining health during fasting periods.

Meal plan suggestion

Day 1

Lunch (12:00 PM): Quinoa salad with chickpeas, cucumber, cherry tomatoes, avocado, and a lemon-olive oil dressing
Snack (3:00 PM): Greek yogurt with a handful of blueberries
Dinner (7:00 PM): Stir-fried tofu with mixed vegetables and brown rice

Day 2

Lunch (12:00 PM): Whole grain wrap with hummus, grated carrots, cucumber, and mixed greens
Snack (3:00 PM): A medium apple and a handful of almonds
Dinner (7:00 PM): Lentil soup with a side of whole grain bread and a mixed greens salad

Day 3

Lunch (12:00 PM): Avocado and black bean salad with corn, tomatoes, and a cilantro-lime dressing
Snack (3:00 PM): Carrot sticks with hummus
Dinner (7:00 PM): Grilled vegetable kebabs with a side of quinoa

Day 4

Lunch (12:00 PM): Caprese salad with fresh mozzarella, tomatoes, basil, and balsamic glaze
Snack (3:00 PM): A small banana and a small handful of walnuts
Dinner (7:00 PM): Vegetable stir-fry with tofu and a side of cauliflower rice

Day 5

Lunch (12:00 PM): Greek salad with olives, cucumber, tomato, and feta cheese
Snack (3:00 PM): A handful of mixed berries and a few pieces of dark chocolate
Dinner (7:00 PM): Baked eggplant with tomato sauce and a side of mixed greens

Day 6

Lunch (12:00 PM): Whole grain sandwich with grilled vegetables and pesto
Snack (3:00 PM): Bell pepper slices with guacamole
Dinner (7:00 PM): Vegetarian chili with a side of cornbread

Day 7

Lunch (12:00 PM): Spinach and mushroom omelette with a side of whole grain toast
Snack (3:00 PM): A handful of mixed nuts and dried fruit
Dinner (7:00 PM): Stuffed bell peppers with quinoa, black beans, and vegetables

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⚠️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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