Veganism, characterized by a plant-based diet free from animal products, and intermittent fasting, an eating pattern involving cycles of eating and fasting, have gained popularity for their potential health benefits.
As you explore this lifestyle, one crucial aspect that demands attention is ensuring that your midday meal is aligned with your ethical and health goals and provides the necessary sustenance to navigate the fasting periods effectively.
Let’s explore vegan intermittent fasting lunch ideas to help you succeed and lose weight.
What Is A Vegan Diet?
If you’re following a vegan diet, you’re exclusively embracing plant-based foods like fruits, vegetables, beans, grains, nuts, and seeds. You steer clear of animal-derived products on this eating pattern, away from dairy, eggs, and honey.
According to research, a plant-based diet may lower the risk of various diseases, which is one of the main reasons people adopt a vegan lifestyle1.
Vegetarian vs Vegan
It’s common to mix up veganism and vegetarianism because they share similarities. However, the key distinction lies in the level of strictness. As a vegetarian, you abstain from animal flesh like meat, poultry, and fish; dairy and eggs may still be part of your diet.
On the other hand, if you’re embracing a vegan diet, it means going a step further by excluding all animal-derived foods, extending to products like honey that are produced by animals.
What Is Vegan Intermittent Fasting?
If you’re contemplating intermittent fasting, you’re about to embrace a dietary regimen that involves alternating between periods of eating and fasting.
Unlike traditional diets that emphasize specific foods, intermittent fasting emphasizes when to eat. It commonly involves a daily 16-hour fast or bi-weekly 24-hour fasts.
With regard to veganism, vegan intermittent fasting means applying intermittent fasting principles to a vegan diet. In this case, the cycle still involves alternating between eating and fasting periods, but the foods consumed during your eating windows are entirely plant-based. It’s a tailored approach that aligns with both the intermittent fasting philosophy and your commitment to a vegan diet.
While some people adopt intermittent fasting and vegan meal plans for weight loss, additional benefits also emerge.
Vegan diets are considered healthy due to its emphasis on nutrient-dense plant foods, lower saturated fats and cholesterol, and associations with reduced risks of chronic diseases. Intermittent fasting may take this a step further with its numerous health advantages.
One benefit of intermittent fasting is its potential to enhance insulin sensitivity and manage blood sugar levels, a crucial factor, especially if you have type 2 diabetes2.
Additionally, research indicates that intermittent fasting can lower inflammation, offering a preventive measure against chronic conditions like heart disease and cancer. It has a positive impact on your health that extends beyond just managing weight3,4.
Nutritional Considerations For Vegan Intermittent Fasting Meal
If you’re following a vegan diet, naturally you avoid consuming foods derived from animals, such as dairy products and eggs. Fortified foods and supplements can also be valuable additions to support your nutritional requirements.
Here are key details to keep in mind to ensure you get sufficient nutrient intake and manage your energy levels while doing a vegan intermittent fast:
Protein Sources for Sustained Energy
Incorporate plant-based protein options such as legumes (beans, lentils), tofu, tempeh, and edamame.
Include quinoa, a complete protein, to ensure you’re getting all essential amino acids.
Healthy Fats to Promote Satiety
Opt for sources like avocados, nuts, seeds, and olive oil to provide healthy monounsaturated and polyunsaturated fats.
Consider incorporating flaxseeds or chia seeds for an added dose of omega-3 fatty acids.
Complex Carbohydrates for Gradual Energy Release
Choose whole grains like brown rice, quinoa, and oats to sustain energy throughout fasting.
Include a variety of colorful vegetables, rich in fiber and complex carbohydrates, for added nutritional benefits.
Essential Vitamins and Minerals
Ensure a diverse selection of vegetables to cover a range of vitamins and minerals.
Leafy greens, bell peppers, and berries can contribute to your daily intake of vitamins C and K and antioxidants.
Include sources of calcium and iron such as fortified plant milk, tofu, and dark leafy greens to support bone health and prevent deficiencies. You can also include sesame seeds, tahini, raisins, figs, and apricots.
Vegan Intermittent Fasting Lunch Ideas
Here are some vegan intermittent fasting meal plan lunch ideas to help you with your journey:
1. Quinoa and Black Bean Salad
Quinoa, black beans, cherry tomatoes, red onion, avocado, fresh cilantro, lime juice, olive oil, salt and pepper.
- Cook quinoa according to package instructions.
- Combine cooked quinoa, black beans, chopped cherry tomatoes, red onion, avocado, and chopped cilantro in a large bowl.
- Whisk together lime juice, olive oil, salt, and pepper in a small bowl to create the dressing.
- Pour the dressing over the salad and toss gently to combine. Serve chilled.
2. Chickpea and Vegetable Medley
Chickpeas (canned), bell peppers (various colors), red onion, kalamata olives, cherry tomatoes, cucumber, fresh parsley, olive oil, lemon juice, garlic (optional), salt and pepper.
- Rinse and drain canned chickpeas.
- Dice cucumber, bell peppers, red onion, and cherry tomatoes.
- Combine chickpeas, diced vegetables, sliced Kalamata olives, and chopped parsley in a large bowl.
- Whisk together olive oil, lemon juice, minced garlic (if using), salt, and pepper for the dressing in a small bowl.
- Pour the dressing over the salad and toss well. Refrigerate before serving.
3. Tofu and Avocado Salad
Extra-firm tofu, mixed salad greens, avocado, cherry tomatoes, red bell pepper, sesame seeds, soy sauce, rice vinegar, sesame oil, maple syrup, and garlic powder.
- Press and cube the tofu. Sauté in a pan until golden.
- Combine mixed salad greens, diced avocado, halved cherry tomatoes, and sliced red bell pepper in a large bowl.
- Add the sautéed tofu to the salad.
- Whisk together soy sauce, rice vinegar, sesame oil, maple syrup, and garlic powder in a small bowl for the dressing.
- Pour the dressing over the salad, sprinkle with sesame seeds, and toss gently. Serve.
4. Brown Rice Bowl with Roasted Vegetables
Brown rice, broccoli, carrots, bell peppers (various colors), red onion, olive oil, garlic powder, paprika, salt and pepper.
- Cook brown rice according to package instructions.
- Chop broccoli, carrots, bell peppers, and red onion.
- Toss the chopped vegetables with olive oil, garlic powder, paprika, salt, and pepper.
- Roast the vegetables in the oven until tender.
- Serve the roasted vegetables over a bed of cooked brown rice.
5. Lentil and Sweet Potato Bowl
Lentils, sweet potatoes, spinach, red onion, garlic, cumin, paprika, olive oil, lemon juice, salt and pepper.
- Cook lentils according to package instructions.
- Dice sweet potatoes and roast them with olive oil, cumin, paprika, salt, and pepper until tender.
- Sauté chopped red onion and garlic until softened.
- Combine cooked lentils, roasted sweet potatoes, sautéed onions, and garlic with fresh spinach.
- Drizzle with olive oil and lemon juice. Toss gently and serve.
6. Millet and Mixed Greens Bowl
Millet, kale, brussels sprouts, pomegranate seeds, walnuts, balsamic vinaigrette, olive oil, salt and pepper
- Cook millet according to package instructions.
- Massage kale with olive oil until softened. Slice Brussels sprouts.
- Combine cooked millet, massaged kale, sliced Brussels sprouts, pomegranate seeds, and chopped walnuts in a bowl.
- Drizzle with balsamic vinaigrette, season with salt and pepper, and toss well before serving.
7. Collard Green Wraps with Hummus and Veggies
Collard green leaves, hummus, carrots, cucumber, red bell pepper, avocado, alfalfa sprouts, lemon juice, salt and pepper.
- Blanch collard green leaves in hot water to make them pliable.
- Spread hummus on each collard green leaf.
- Julienne carrots, cucumber, red bell pepper, and avocado. Place the julienned vegetables on the hummus-covered collard green.
- Sprinkle with alfalfa sprouts, drizzle with lemon juice and season with salt and pepper.
- Roll up the collard green wraps and secure them with toothpicks—slice before serving.
8. Whole Grain Tortilla Rolls with Avocado and Beans
Whole grain tortillas, avocado, black beans, corn, red onion, cilantro, lime juice, cumin, chili powder, salt and pepper.
- Mash avocado and spread it on whole grain tortillas.
- Mix black beans, corn, diced red onion, and chopped cilantro.
- Season the bean mixture with lime juice, cumin, chili powder, salt, and pepper.
- Spoon the bean mixture onto the tortillas, roll them up, and slice into rolls before serving.
9. Spicy Black Bean Stew
Black beans, corn, tomatoes, red bell pepper, onion, garlic, vegetable broth, cumin, cayenne pepper, chili powder, smoked paprika, lime juice and avocado (for garnish).
- Sauté onions and garlic in a pot until translucent.
- Add black beans, corn, diced tomatoes, chopped red bell pepper, vegetable broth, cumin, chili powder, smoked paprika, and cayenne pepper.
- Simmer until the stew thickens and flavors meld.
- Stir in lime juice. Serve hot, garnished with sliced avocado.
10. Almond Butter and Banana Sandwich on Whole Grain Bread
Whole grain bread, almond butter, banana, chia seeds (optional), agave syrup or maple syrup (optional).
- Spread almond butter on whole-grain bread slices.
- Slice bananas and arrange them on one slice of bread.
- Sprinkle chia seeds on top and drizzle with agave syrup or maple syrup if desired.
- Top with the other slice of bread and press gently. Slice and enjoy.
Fusing a vegan diet with intermittent fasting provides everything you need for a balanced and nutritious midday meal. The carefully curated recipes, rich in plant-based proteins, healthy fats, and complex carbohydrates, contribute to sustained energy levels and promote satiety. Moreover, these meals are designed to cater to your dietary preferences and align with your intermittent fasting goals.
As you embark on this journey, it’s essential to consider your calorie intake, ensuring that each meal is fulfilling and nutritionally dense. These vegan intermittent fasting lunch ideas are more than just recipes; they represent a mindful and intentional approach to nourishing your body and adopting a lifestyle focused on healthy eating.
2 Obermayer A, Tripolt NJ, Pferschy PN, Kojzar H, Jacan A, Schauer M, Aziz F, Oulhaj A, Aberer F, Sourij C, Obermayer-Pietsch B, Stadlbauer V, Sourij H. INTERmittent FASTing in people with insulin-treated type 2 diabetes mellitus – the INTERFAST-2 study protocol. Diabet Med. 2022 Jun;39(6):e14813. doi: 10.1111/dme.14813. Epub 2022 Feb 28. PMID: 35179802; PMCID: PMC9304224.