Vegan meal plan for intermittent fasting
Experience the benefits of intermittent fasting on a vegan diet with our 14-day 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 14-day 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
- Plant-Based Proteins: Choose tofu, tempeh, and legumes for protein-rich meals during eating windows.
- Fruits and Vegetables: Include a variety of colorful and nutrient-dense fruits and vegetables for vitamins and minerals.
- Whole Grains: Opt for quinoa, brown rice, and oats for sustained energy during eating periods.
- Healthy Fats: Incorporate avocados, nuts, and seeds to support satiety during fasting periods.
- Intermittent Fasting-Friendly Beverages: Drink water, herbal teas, and black coffee during fasting windows.
- Plant-Based Milk: Choose unsweetened and fortified plant-based milk options.
- Lean Plant Proteins: Include sources like lentils, chickpeas, and black beans for a protein boost.
- Low-Calorie Vegetables: Embrace low-calorie vegetables like leafy greens, cucumbers, and bell peppers.
- Nutrient-Dense Snacks: Enjoy small portions of nutrient-dense snacks like hummus with veggies or fruit slices.
- Seeds: Sprinkle seeds like chia, flaxseed, and sunflower seeds for added nutrients.
✅ Tip
During your eating window, focus on nutrient-dense foods like fruits, vegetables, and whole grains to ensure you're getting essential vitamins and minerals while fasting.
Foods not to eat
- High-Calorie Snacks: Minimize intake of high-calorie snacks during fasting periods to maintain calorie control.
- Processed Foods: Limit processed vegan snacks and convenience foods to support overall health.
- Sugary Beverages: Avoid sugary drinks, opting 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 calorie-dense meals.
- Artificial Sweeteners: Steer clear of excessive use of artificial sweeteners in processed foods.
- High-Fat Foods: Control intake of high-fat foods during eating windows to maintain balance.
- Unbalanced Meals: Ensure a well-balanced diet with a variety of nutrients to support overall well-being.
Main benefits
The Vegan meal plan for intermittent fasting combines vegan eating with fasting periods. It includes nutrient-rich vegan meals for the eating windows to maintain a balanced diet.
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
Opt for simple, whole foods like quinoa, lentils, and chickpeas, which are affordable and versatile. Leafy greens like kale and spinach can be more economical when bought frozen. Berries, purchased frozen, can be a cost-effective option. Nuts and seeds, such as almonds and chia seeds, can be bought in bulk. Herbal teas and green tea are great for hydration and can be bought in larger quantities.
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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?
Vegan intermittent fasting involves eating within a specific time window, focusing on nutrient density during those periods. During eating windows, it's vital to include a variety of plant-based foods that are high in protein and fiber to maintain satiety and provide lasting energy. Foods rich in healthy fats like nuts and avocados also help sustain energy levels through fasting periods.
Meal plan suggestions
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
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.
