Creating a Healthy Vegetarian Intermittent Fasting Meal Plan: What to Eat and When

Vegetarian Intermittent Fasting Meal Plan: What to Eat and When

Vegan Intermittent Fasting has become an increasingly popular way to maintain a healthy lifestyle. It involves alternating between periods of eating and periods of fasting, all while following a vegetarian or vegan diet. Under this plan, you’ll eat your normal vegan diet for 5 days, and the other 2 days a week you will limit your calorie intake to about 500-600 calories.

What Can You Eat or Drink During Your Fasting Window?

Ideally, when practicing vegan intermittent fasting, it is best to go for the highest quality and organic proteins like beans, lentils, seeds, and tofu. This will ensure optimal nutritional balance and provide enough energy to stay energized throughout the day. On fasting days, it is also okay to drink plenty of water, unsweetened tea, and coffee.

My Recommended Vegan Intermittent Fasting Meal Plan

My recommendation for a Vegan Intermittent Fasting Meal Plan includes two meals and one snack in between those meals. The snack in between will make it easier to get through the fasting window and help maintain your energy levels throughout the day.


Break your fast with a nutritious breakfast. A great option is an oatmeal and yogurt bowl with fresh fruit. This breakfast is packed with plant-based proteins, healthy carbohydrates, and plenty of vitamins and minerals to get your day started off right.


For lunch, opt for a veggie stir-fry. This dish is loaded with fiber and nutrients, while being low in calories. You can add your favorite vegetables, such as mushrooms, bell peppers, and spinach, to your stir-fry for an extra boost of vitamins and minerals.


For dinner, make a delicious sweet potato and black bean enchilada. This dish is not only flavorful, but is also full of plant-based proteins, healthy carbs, and plenty of fiber. Plus, this dish is easy to make and can be customized to suit your taste preferences.


If needed, you can also have a snack in between meals. A great option is a grapefruit, which is full of antioxidants and can help you stay energized throughout the day.

A Full Week of Vegan Intermittent Fasting Meal Plans

If you’re looking for a full week of vegan intermittent fasting meal plans, here is a great option. This plan is based on a lacto-vegetarian diet that allows dairy but no eggs.


Breakfast: Overnight oats with almond milk, chia seeds, and fresh fruit

Lunch: Lentil and vegetable soup

Snack (if needed): Grapefruit

Dinner: Veggie stir-fry


Breakfast: Avocado toast

Lunch: Hummus wrap

Snack (if needed): Carrot sticks

Dinner: Lentil bolognese


Breakfast: Oatmeal with nut butter and banana

Lunch: Greek salad

Snack (if needed): Trail mix

Dinner: Roasted cauliflower and quinoa


Breakfast: Chia pudding

Lunch: Vegetable soup

Snack (if needed): Edamame

Dinner: Baked sweet potato and black bean tacos


Breakfast: Smoothie bowl

Lunch: Veggie wrap

Snack (if needed): Apple slices

Dinner: Roasted vegetables and quinoa


Breakfast: Overnight oats

Lunch: Lentil and spinach curry

Snack (if needed): Hummus and vegetables

Dinner: Veggie stir-fry


Breakfast: Chia seed pudding

Lunch: Lentil and vegetable soup

Snack (if needed): Apple slices

Dinner: Roasted vegetables and quinoa


Vegetarian Intermittent Fasting is a great way to maintain a healthy lifestyle. With this meal plan, you can enjoy a variety of vegan meals and snacks that will provide you with the energy you need to stay energized throughout the day. With the help of this meal plan, you can ensure that your vegan intermittent fasting meal plan is nutritionally balanced and tailored to your individual taste preferences.

Is it possible to be a vegetarian and practice intermittent fasting?

Intermittent fasting while following a vegan diet can provide numerous health benefits, such as decreased blood sugar and cholesterol levels, a lower risk of cancer and heart disease, and can even aid in weight loss.

What steps can a vegetarian take to shed 10 pounds in a month?

Including healthy fats. …
Staying hydrated. …
Including plant-based sources of iron.

What is the optimal food to eat during a period of intermittent fasting?

Essentially, the optimal foods to consume while intermittent fasting are the same as those that would be considered healthy in any other diet. These include fruits and vegetables, such as avocado, potatoes, and cruciferous vegetables; lean sources of protein, such as fish and seafood; whole grains; nuts; and fermented foods. Additionally, drinking plenty of water is essential to staying hydrated throughout the day.

What type of food should I consume while following a 16 8 fasting diet?

Once the 16-hour fasting window is over, you can enjoy a healthy meal of your choice.

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