Vegan Intermittent Fasting: How to Do It? Sample Meal Plan

Vegan Intermittent Fasting: How to Do It? Sample Meal Plan

We always talk about intermittent fasting as a rising trend and its numerous health benefits, including fat burn and weight loss. And in this article, we’ll cover another popular diet: veganism. In fact, more than a diet, veganism is a lifestyle for its practitioners.

As of January 2021, there are approximately 79 million vegans worldwide. In the USA, around 2%-6% of the population is vegan. The number of vegans has risen by 350% in the last decade.

In this article, we’ll discuss whether intermittent fasting is compatible with being on a vegan diet, what the benefits are, and what vegans should consider when practicing intermittent fasting. And we’ll also provide a sample vegan intermittent fasting diet plan.



What do vegans eat?

Simply, vegans eat anything that is plant-based. Here’s a quick grocery list for vegans:

  • Fruits
  • Vegetables
  • Mushrooms
  • Legumes
  • Whole grains
  • Nuts and seeds
  • Non-dairy milk alternatives…



What can’t vegans eat?

Vegans don’t eat any kind of meat, (beef, poultry, seafood, etc.), eggs, dairy products, honey, or all other animal-derived ingredients.

Some vegans also don’t eat or drink products processed with animal products, such as wine, as most wines are processed with egg whites.

Here’s a simple list of things vegans don’t eat:

  • Meat (beef, pork, lamb, veal, and other red meat)
  • Poultry (chicken, turkey, duck, quail)
  • Pork (bacon, sausage, hot dogs, ham, pork ribs, pork tenderloin, etc.)
  • Fish (all types of fish and other sea foods like shrimp, scallops, lobster, mussels, clams)
  • Eggs (all types of eggs from any type of animal including chickens, quail, fish, etc.)
  • Dairy products (milk, yogurt, cheese, butter, ice cream, etc.)
  • Honey



What is vegan intermittent fasting?

As intermittent fasting isn’t actually a diet but an eating pattern, you can incorporate any kind of diet into it, like keto, vegan, paleo, or vegetarian diets etc.)

So vegan intermittent fasting simply means eating your regular vegan meals during your intermittent fasting plan’s eating window.

When practicing vegan intermittent fasting, you must plan well-balanced meals with plenty of plant-based proteins, whole carbs, and healthy fats to keep you satiated and healthy.



The Benefits of Vegan Intermittent Fasting

Both a vegan diet and intermittent fasting come with a variety of health benefits.

The benefits of intermittent fasting include:

  • Weight loss
  • Blood sugar control
  • Reduced inflammation
  • Improved heart health 
  • Lowered blood pressure
  • Lowered BMI (body mass index)
  • Healthier eating habits
  • Improved digestion
  • Improved focus and brain health

A vegan diet’s benefits are very similar to the benefits of intermittent fasting, such as weight loss, blood sugar control, improved heart health, reduced inflammation, lowered BMI, and many more. This means that when combined together, intermittent fasting and a vegan diet’s benefits can be multiplied.



What should vegans consider when practicing intermittent fasting?

The vegan diet has some strict limitations, and intermittent fasting is a way of eating that means you only eat during a restricted period. As a result of these limits, the calories you take in and the variety of food you eat may decrease.

When planning your meals, try to add more of the nutrients that vegans tend to be deficient in, like iron, zinc, calcium, vitamin D, and B12. You may consider taking vegan multivitamins after consulting your doctor, but taking multivitamins should not be the foundation of healthy nutrition.

Taking in enough protein is an important concern for vegans, as most protein sources are found in animal products. To determine the amount of protein in grams that you should consume on a daily basis, multiply your weight (in pounds) by 0.36 or multiply your weight (in kg) by 0.8. According to Harvard Health, this is your daily basic nutritional protein requirement to stay healthy. (1) 

For example, a woman who weighs 140 pounds needs to eat a minimum of 53 grams of protein a day. The amount can be more depending on the individual’s physiological needs and activity level.



Intermittent Fasting Vegan Diet Plan

If you’re following a plant-based diet, here’s a vegan intermittent fasting meal plan to give you some ideas for preparing your daily meals.

The following example is prepared for a 16/8 intermittent fasting plan, but can also be used for the 12/12 and 14/10 fasting plans simply by changing the meal times.


Don’t forget to drink plenty of water. If you think you’re not getting enough water, try these tips to drink more water.



To sum up

If you are a vegan and practicing intermittent fasting, bear in mind that this nutrition style requires very careful planning and may not be suitable for everyone. Consult a medical professional before changing your diet to vegan intermittent fasting. 

If there are no concerns about your health, Fasting Kompanion can accompany you on your unique journey. Because even if you feel ready to plan your life according to the requirements of your diet, it’s much easier to achieve this with a little help.

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