Vegan meal plan for intermittent fasting
Experience the benefits of intermittent fasting on a vegan diet with our meal plan. Featuring strategically timed and plant-based recipes, this plan supports the principles of intermittent fasting while offering a variety of delicious options. Enjoy the flexibility and health benefits of intermittent fasting on a vegan lifestyle.
Meal plan grocery list
Black coffee
Green tea
Water
Herbal tea
Quinoa
Lentils
Chickpeas
Tofu
Kale
Spinach
Blueberries
Strawberries
Avocado
Almonds
Walnuts
Chia seeds
Flaxseeds
Tempeh
Seitan
Nutritional yeast
Olive oil
Sweet potatoes
Tomatoes
Whole-grain bread
Water with lemon
Meal plan overview
Embrace the power of intermittent fasting with our vegan meal plan. Featuring strategically timed and nutrient-conscious recipes, this plan supports the principles of intermittent fasting. Enjoy a diverse range of delicious options that make intermittent fasting an enjoyable and sustainable part of your vegan lifestyle.
Foods to eat
- Fruits: Opt for a variety of fresh fruits, such as berries, apples, oranges, and bananas.
- Vegetables: Include a colorful array of vegetables like leafy greens, broccoli, carrots, and bell peppers.
- Whole Grains: Choose whole grains like quinoa, brown rice, oats, and whole wheat for sustained energy.
- Legumes: Incorporate protein-rich legumes such as lentils, chickpeas, black beans, and edamame.
- Nuts and Seeds: Enjoy the nutritional benefits of almonds, walnuts, chia seeds, and flaxseeds.
- Plant-Based Proteins: Include tofu, tempeh, and seitan for a variety of protein sources.
- Healthy Fats: Add avocado, olive oil, and coconut oil to your meals for essential fatty acids.
- Dairy Alternatives: Opt for plant-based milk, yogurt, and cheese made from soy, almond, or oat.
- Herbs and Spices: Enhance flavors with a variety of herbs and spices like basil, turmeric, and garlic.
- Water: Stay hydrated with plenty of water throughout the day.
✅ Tip
Foods not to eat
- Processed Foods: Minimize intake of processed vegan snacks and convenience foods.
- Sugary Beverages: Avoid sugary drinks and opt for water or unsweetened plant-based alternatives.
- Refined Grains: Limit consumption of refined grains like white bread and sugary cereals.
- Excessive Frying: Minimize deep-fried foods, as they may contribute to weight gain.
- High-Calorie Snacks: Be mindful of calorie-dense snacks that may hinder weight management.
- Artificial Sweeteners: Steer clear of excessive use of artificial sweeteners in processed foods.
- Highly Processed Vegan Meats: Consume vegan meat alternatives in moderation due to their processing.
- Excessive Salt: Limit added salt to control sodium intake and support overall health.
- Unbalanced Meals: Ensure a well-balanced diet with a variety of nutrients to promote overall well-being.
Main benefits
The Vegan meal plan for free offers a budget-friendly approach to vegan eating. It includes cost-effective, nutritious plant-based foods that are accessible and easy to prepare.
🎓 Recommended nutrient breakdown
Fat
Carbs
Protein
Fiber
Other
Food alternatives
For those following a vegan meal plan with intermittent fasting, variety is key to keeping meals enjoyable and nutritious. Here are some alternative ideas:
- Instead of seitan, try using jackfruit for a meaty texture in your dishes.
- For a different taste, swap green tea with rooibos tea during your fasting period.
- Replace chickpeas with black-eyed peas for a unique flavor and texture.
- Use pecans instead of almonds for a different nutty taste in your snacks.
- For a refreshing change, replace water with lemon with cucumber-infused water.
How to budget on this meal plan
Download the grocery list for FREE
- ✔️ Add and remove items
- ✔️ Sort items by store aisles
- ✔️ Share the list with your partner
Extra tips
Any healthy snack ideas?
Opt for these nutrient-packed vegan snacks during your eating window in intermittent fasting:
- Berries with vegan yogurt
- Steamed broccoli with tahini sauce
- Raw nuts and seeds mix
- Grilled vegetable skewers
- Spirulina smoothie
- Roasted chickpeas with spices
- Kale salad with lemon dressing
What should I drink on this meal plan?
For vegan intermittent fasting, water is essential during fasting periods, herbal teas like green tea to support metabolism, black coffee for a caffeine kick without breaking the fast, vegetable broth for a warming, low-calorie option during eating windows, and fruit-infused water for a flavorful hydration boost are suitable.
How to get even more nutrients?
Meal plan suggestion
Vegan Meal Plan for Intermittent Fasting
This meal plan is designed for individuals following a vegan lifestyle and practicing intermittent fasting. It includes nutritious plant-based foods to support health and well-being during fasting periods.
Day 1
- Breakfast (During Eating Window): Quinoa porridge topped with sliced strawberries and a sprinkle of chia seeds
- Snack: Handful of almonds
- Lunch: Chickpea salad with mixed greens, cherry tomatoes, cucumber, and a lemon-tahini dressing
- Snack: Sliced avocado drizzled with olive oil and nutritional yeast
- Dinner (Before Fasting Window): Baked tofu with roasted sweet potatoes and steamed broccoli
Calories: 2000 Fat: 85g Carbs: 235g Protein: 85g
Day 2
- Breakfast (During Eating Window): Green smoothie made with kale, spinach, banana, flaxseeds, and almond milk
- Snack: Berry chia pudding
- Lunch: Lentil soup with whole-grain bread
- Snack: Handful of walnuts
- Dinner (Before Fasting Window): Stir-fried tempeh with mixed vegetables and quinoa
Calories: 2000 Fat: 85g Carbs: 240g Protein: 85g
Day 3
- Breakfast (During Eating Window): Whole-grain toast topped with mashed avocado and sliced tomatoes
- Snack: Apple slices with almond butter
- Lunch: Quinoa salad with roasted vegetables (such as bell peppers, zucchini, and eggplant) and a balsamic vinaigrette
- Snack: Raw carrot sticks with hummus
- Dinner (Before Fasting Window): Vegan chili made with beans, tomatoes, onions, and spices
Calories: 2000 Fat: 80g Carbs: 250g Protein: 80g
Day 4
- Breakfast (During Eating Window): Overnight oats prepared with almond milk, chia seeds, and sliced strawberries
- Snack: Handful of mixed nuts
- Lunch: Spinach and tofu salad with sliced almonds, cranberries, and a lemon-tahini dressing
- Snack: Sliced cucumber with tahini dip
- Dinner (Before Fasting Window): Roasted chickpea and vegetable Buddha bowl
Calories: 2000 Fat: 85g Carbs: 230g Protein: 90g
Day 5
- Breakfast (During Eating Window): Vegan protein smoothie made with mixed berries, tofu, almond milk, and a scoop of vegan protein powder
- Snack: Rice cakes with avocado slices
- Lunch: Lentil and vegetable stir-fry with brown rice
- Snack: Homemade trail mix with nuts, seeds, and dried fruit
- Dinner (Before Fasting Window): Stuffed bell peppers with quinoa, black beans, corn, and salsa
Calories: 2000 Fat: 80g Carbs: 240g Protein: 85g
Day 6
- Breakfast (During Eating Window): Vegan breakfast burrito with scrambled tofu, black beans, avocado, and salsa wrapped in a whole-grain tortilla
- Snack: Coconut yogurt with a sprinkle of granola
- Lunch: Chickpea and vegetable curry served with brown rice
- Snack: Sliced bell peppers with guacamole
- Dinner (Before Fasting Window): Tofu and vegetable stir-fry with quinoa
Calories: 2000 Fat: 85g Carbs: 230g Protein: 90g
Day 7
- Breakfast (During Eating Window): Vegan protein pancakes topped with mixed berries and maple syrup
- Snack: Handful of pumpkin seeds
- Lunch: Black bean and corn salad with diced tomatoes, red onion, cilantro, and lime dressing
- Snack: Sliced apple with tahini
- Dinner (Before Fasting Window): Roasted vegetable and hummus wrap with whole-grain bread
Calories: 2000 Fat: 80g Carbs: 240g Protein: 85g
These values are approximate and can vary slightly based on specific portion sizes and preparation methods.
Want to learn more?
⚠️ Keep in mind
Article reviewed
- Written by our editorial team.
- Published on Feb 3, 2024
- Updated on Nov 22, 2024