Intermittent fasting is becoming increasingly popular among those looking to lose weight. Oh, you don’t eat meat? No problem.
Since intermittent fasting prescribes when you eat and not what you eat, it is perfectly suitable for vegetarians. Here’s how to compile an optimally nutritious vegetarian intermittent fasting meal plan.
Pros and cons of intermittent fasting for vegetarians
The health benefits of intermittent fasting and vegetarianism are similar. This means that fasting can enhance the benefits you are already experiencing from leading a vegetarian lifestyle.
Decreased risk of brain and heart diseases
Fasting alone has been shown to contribute to lower cholesterol, lower blood pressure and decreased oxidative stress in the body – all of which is great for heart health.
Fasting also protects against brain diseases like Alzheimer’s. As for a vegetarian diet, this has also been shown to drastically decrease heart problems, and also helps lower the risk of brain degeneration disorders.
Weight loss
Some sources claim that intermittent fasting is the best method for weight loss, and that this is enhanced by a vegetarian diet.
An increased lifespan
Intermittent fasting has been shown to sort out inflammation in the body, which increases your risk of chronic inflammatory diseases like cancer.
Dealing with diabetes
Fasting and a nutritious vegetarian diet can work together to lower insulin sensitivity and control blood sugar levels, helping with diabetes and pre-diabetes.
The benefits are certainly worth it, but there are potential drawbacks for vegetarians who want to try intermittent fasting. Consider the following before you start:
- Be aware of potential nutrient deficiencies.
While you can certainly get all your daily nutrients from plant-based foods, some nutrients, like protein, vitamin B12 and iron are more readily available in meat-based foods.
Many plant-based proteins are not complete proteins, as they are missing some essential amino acids. It’s important for vegetarians to consume a large variety of proteins.
Vitamin B12 deficiency is fairly common among vegetarians. Discuss this with your doctor and take a supplement if necessary.
The iron found in meat is easier absorbed in the body than plant-based iron. Combining plant-based iron with foods high in vitamin C can help with absorption. Supplements are also an option.
- Vegetarian food is generally more nutritious, but also tends to be lower in calories. This means you need to eat more to meet your energy needs and not risk inadequate calorie intake.
Only eating certain times a day can make it a challenge to consume enough calories, potentially leading to difficulty gaining muscle and decreased energy levels.
- Most vegetarians will be aware of the challenge of finding vegetarian options at restaurants and social events. Intermittent fasting can bring added challenges when combined with your social calendar.
Careful planning will be necessary on some days to ensure that your needs get met and your eating plan stays on the right track.
Your vegetarian intermittent fasting meal plan
Intermittent fasting is a flexible eating plan, meaning there are different schedules to choose from. You decide for what periods of time you will be fasting, and when you’ll be eating.
Some of the most popular intermittent fasting schedules are as follows:
- Fasting for 12 hours a day. This is a good starting point for beginner fasters, as much of the fasting period occurs during sleep, making it a bit easier.
You could, for example, fast between 7pm and 7am and then be asleep for much of the time in between.
- With the 16:8 method you have a 16-hour fasting window and an 8-hour eating window. On this fast people typically finish eating by 8pm, and then only eat again at noon the next day.
- On the 5:2 method you eat standard amounts of healthy food for five days, and then be restricted to 600 calories for two days. There should at least be one non-fasting day between fasting days.
- Alternate day fasting means that you fast every second day, either by not eating at all during the fasting window, or by reducing calorie intake to 600 calories.
- If you like to take things to the extreme, the Warrior Diet might be for you. You eat very little, usually just a few servings of raw fruit and veg during a 20-hour window.
A large meal is then enjoyed at night, during a 4-hour eating period.
Healthy, balanced meals are vital for optimal health and weight loss. For vegetarians, balanced meals contain plenty of the following:
- vegetables like spinach, tomatoes, green leaf lettuce, cauliflower, and broccoli.
- starchy vegetables such as carrots, corn and potatoes.
- whole grains such as brown rice, barley, wheat, quinoa, and oats.
- whole fruits like bananas, berries, oranges, and apples.
- unsaturated oil, including olive and sunflower oils.
- plant-based proteins, including beans, tofu, tempeh, legumes, seeds (chia and flax), and unsalted nuts.
For the purposes of this article we will look at a meal plan for the 16:8 method, being one of the most popular ways to practise intermittent fasting.
So what would a vegetarian meal plan on the 16:8 schedule look like? Let’s explore some ideas.
Breakfast (12pm – 1pm)
- Scrambled eggs with vegetables. Simply add cooked veggies to your scramble, making it even more nutritious, and colourful.
This will work with most vegetables, so you can use what you have available or according to your preferences. Cherry tomatoes, mushrooms, baby marrow, bell pepper and spinach will all work well. Serve with toast or avocado on the side.
- Make a quick English muffin sandwich with egg, cheese, tomato and a dash of your favourite condiment.
- A hearty bowl of oatmeal with some of your favourite toppings, such as fruit, honey or peanut butter.
- Take a glass, and add layers of yoghurt, granola and berries for a breakfast that will satisfy your sweet tooth.
- Spread ricotta cheese on toast, and then add some of your favourite toppings. Both sweet and savoury toppings will work here.
For example, smoked salmon, capers and fresh dill, or fruit drizzled with honey and cinnamon.
Lunch (1pm – 2pm)
- Quinoa salad with chickpeas, tomatoes, cucumbers and your choice of dressing.
- Create vegetarian enchiladas with a sweet potato and black bean filling, of course served with guacamole.
- Veggie burger on a whole-grain bun. Search online for countless ideas and recipes for yummy vegetarian patties.
- Lentils, along with a few simple ingredients, can make a delicious soup. Serve with wholewheat bread or crackers.
- A large, fresh, leafy green salad. Add nuts and seeds for extra crunch and flavour, and top it off with a dressing of your choice.
Snack (3pm – 4pm)
- Veggie sticks dipped in hummus.
- A small handful of unsalted nuts.
- Chickpeas become a crunchy, satisfying snack when roasted in the oven at 200 degrees Celsius for around 45 minutes. Flavour them with a spice of your choice.
- Dates stuffed with almond butter. Dates are healthy but high in calories, so best not to go overboard with them. Two almond butter stuffed dates contain around 233 calories.
- Berry and yoghurt popsicles are healthy sweet treats ideal for the South African summer.
Dinner (6pm – 7pm)
- Vegetable curry served with brown rice.
- Veggie burritos with mushrooms, beans and corn with Mexican spice. Serve with tomato salsa and guacamole.
- Many different recipes for gorgeous vegetarian lasagne are available. You could probably have a different one every night!
- Eggplant parmesan is a firm favourite, consisting of eggplant layered with tomato sauce, herbs and cheese.
- Spinach quiche with a green salad on the side.
Fitting three meals and a snack into your eight hours might seem like a lot, but when you keep it healthy and nutritious like in the example, the calorie count will remain in a healthy range.
Conclusion
Combining intermittent fasting and vegetarian eating can be a powerful way to optimise your health and well-being.
Remember, the key to success is finding an approach that works best for you and your lifestyle.
Be patient, listen to your body, and make adjustments as needed. With a little time and commitment, you can reap the incredible benefits of an intermittent fasting vegetarian meal plan.