7-Day Meal Plan for
16:8 Intermittent Fasting For Vegetarians And Vegans
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| There are several potential health benefits associated with 16:8 intermittent fasting |
Friends, I am sure you would like to know more about Intermittent Fasting before reading this article. For that please visit our other articles Intermittent Fasting-Health Benefits and Effects and 16:8 Intermittent Fasting 7-Day Meal Plan.
After reading these articles, some friends asked us to post a 7-Day Meal Plan for 16:8 Intermittent Fasting for Vegetarians.
So in this article, we shall discuss the 7-day intermittent fasting meal plan for Vegetarians and Vegans for Indian as well as Western meals.
Before that, I would like to tell you, here too, the health benefits of the 16:8 intermittent fasting meal plan.
Health Benefits of 16:8 Intermittent Fasting
There are several potential health benefits associated with 16:8 intermittent fasting. Here are some of the most notable ones:
Weight loss:
One of the most well-known benefits of intermittent fasting is weight loss.
By restricting the eating window to 8 hours or less, people often consume fewer calories overall, leading to weight loss over time.
Improved metabolic health:
Intermittent fasting has been shown to improve metabolic health by reducing insulin resistance, improving blood sugar control, and decreasing inflammation in the body.
Reduced risk of chronic diseases:
Intermittent fasting has been associated with a reduced risk of chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer.
Improved brain function:
Some studies have suggested that intermittent fasting can improve brain function, increase cognitive function, and reduce the risk of neurodegenerative diseases such as Alzheimer's.
Increased longevity:
Some animal studies have shown that intermittent fasting can increase lifespan and delay age-related chronic diseases.
It's worth noting that while there is promising research on the potential benefits of intermittent fasting, more research is needed to fully understand its long-term effects on human health.
Additionally, intermittent fasting may not be appropriate for everyone, particularly those with certain medical conditions or who are pregnant or breastfeeding.
It's always best to consult with a healthcare provider before starting any new diet or exercise regimen.
7-Days 16:8 Intermittent Fasting Meal Plan For Indian Vegetarians
(or other surrounding eastern countries with the same eating habits)
Day 1:
12 PM (noon): 2 whole wheat chapatis with vegetable curry
4 PM: Greek yogurt with berries
7 PM: Lentil soup with mixed vegetables
Day 2:
12 PM (noon): Vegetable stir-fry with brown rice
4 PM: Apple slices with almond butter
7 PM: Vegetable biryani with raita
Day 3:
12 PM (noon): Spinach and mushroom omelette with whole wheat toast
4 PM: Carrot sticks with hummus
7 PM: Chana masala with quinoa
Day 4:
12 PM (noon): Masoor dal with steamed rice and mixed vegetables
4 PM: Greek yogurt with sliced bananas
7 PM: Vegetable pulao with cucumber raita
Day 5:
12 PM (noon): Aloo paratha with chutney
4 PM: Trail mix with nuts and seeds
7 PM: Palak paneer with quinoa
Day 6:
12 PM (noon): Vegetable dalia khichdi with mixed vegetable soup
4 PM: Apple slices with cashew butter
7 PM: Rajma masala with brown rice
Day 7:
12 PM (noon): Vegetable uttapam with chutney
4 PM: Carrot and celery sticks with guacamole
7 PM: Mixed vegetable curry with quinoa
Remember to drink plenty of water and stay hydrated throughout the day.
Also, it's important to listen to your body and adjust the meal plan to suit your individual needs and preferences.
This is a sample plan for 7 days. You can continue it for further weeks or months.
16:8 Intermittent Fasting 7-Day Meal Plan For Western Vegetarians
Here's a 16:8 intermittent fasting 7-days meal plan for western vegetarians
Day 1:
12 PM (noon): Avocado toast with whole grain bread and mixed greens
4 PM: Greek yogurt with mixed berries
7 PM: Zucchini noodles with marinara sauce and vegetarian meatballs
Day 2:
12 PM (noon): Veggie omelette with spinach, mushrooms, and cheese
4 PM: Raw veggies with hummus
7 PM: Cauliflower rice stir-fry with mixed veggies and tofu
Day 3:
12 PM (noon): Quinoa bowl with roasted sweet potatoes, black beans, and avocado
4 PM: Apple slices with almond butter
7 PM: Lentil soup with mixed vegetables
Day 4:
12 PM (noon): Whole wheat pasta with tomato sauce and vegetarian meatballs
4 PM: Trail mix with nuts and dried fruit
7 PM: Roasted vegetable salad with feta cheese and balsamic dressing
Day 5:
12 PM (noon): Grilled cheese sandwich with tomato soup
4 PM: Carrot sticks with ranch dressing
7 PM: Chickpea curry with brown rice
Day 6:
12 PM (noon): Tofu scramble with veggies and whole grain toast
4 PM: Greek yogurt with sliced bananas
7 PM: Portobello mushroom burgers with sweet potato fries
Day 7:
12 PM (noon): Spinach and cheese quesadilla with salsa
4 PM: Raw veggies with hummus
7 PM: Ratatouille with quinoa
Remember to drink plenty of water and stay hydrated throughout the day.
Also, it's important to listen to your body and adjust the meal plan to suit your individual needs and preferences.
This is a sample plan for 7 days. You can continue it for further weeks or months.
16:8 intermittent fasting 7-day meal plan for Indian Vegans
(or other surrounding eastern countries with the same eating habits)
Here's a 16:8 intermittent fasting meal plan for Indian vegans that you can follow for 7 days:
Day 1:
12 PM (noon): Aloo paratha with pickle
4 PM: Fresh fruit salad with a sprinkle of chaat masala
7 PM: Vegan chana masala with brown rice
Day 2:
12 PM (noon): Vegetable pulao with mixed vegetable raita
4 PM: Vegan protein shake with mixed berries
7 PM: Lentil soup with mixed vegetables
Day 3:
12 PM (noon): Masoor dal with steamed rice and mixed vegetables
4 PM: Vegan energy balls with nuts and dates
7 PM: Vegetable biryani with cucumber raita
Day 4:
12 PM (noon): Tofu scramble with veggies and whole grain toast
4 PM: Carrot sticks with hummus
7 PM: Mixed vegetable curry with quinoa
Day 5:
12 PM (noon): Vegetable dalia khichdi with mixed vegetable soup
4 PM: Vegan yogurt with sliced bananas
7 PM: Rajma masala with brown rice
Day 6:
12 PM (noon): Chana dal with quinoa and mixed vegetables
4 PM: Vegan protein bar
7 PM: Vegetable stir-fry with brown rice
Day 7:
12 PM (noon): Vegetable uttapam with chutney
4 PM: Vegan protein shake with mixed berries
7 PM: Palak tofu with quinoa
Remember to drink plenty of water and stay hydrated throughout the day.
Also, it's important to listen to your body and adjust the meal plan to suit your individual needs and preferences.
This is a sample plan for 7 days. You can continue it for further weeks or months.
16:8 Intermittent Fasting 7-Day Meal Plan for Western Vegans
Here's a sample 16:8 intermittent fasting meal plan for western vegans that you can follow for 7 days:
Day 1:
12 PM (noon): Avocado toast with whole grain bread and mixed greens
4 PM: Vegan protein shake with mixed berries
7 PM: Vegan lentil soup with mixed vegetables
Day 2:
12 PM (noon): Vegan protein smoothie with mixed berries and spinach
4 PM: Carrot sticks with hummus
7 PM: Vegan chickpea curry with brown rice
Day 3:
12 PM (noon): Vegan quinoa bowl with roasted sweet potatoes, black beans, and avocado
4 PM: Vegan protein bar
7 PM: Vegan lentil and vegetable stir-fry with brown rice
Day 4:
12 PM (noon): Vegan grilled cheese sandwich with tomato soup
4 PM: Raw veggies with hummus
7 PM: Vegan tofu stir-fry with mixed vegetables and brown rice
Day 5:
12 PM (noon): Vegan protein smoothie with mixed berries and spinach
4 PM: Vegan energy balls with nuts and dates
7 PM: Vegan lentil shepherd's pie with mixed vegetables
Day 6:
12 PM (noon): Vegan vegetable omelette with spinach, mushrooms, and vegan cheese
4 PM: Fresh fruit salad with a sprinkle of cinnamon
7 PM: Vegan cauliflower rice stir-fry with mixed veggies and tofu
Day 7:
12 PM (noon): Vegan protein smoothie with mixed berries and spinach
4 PM: Vegan protein bar
7 PM: Vegan lentil and vegetable soup with whole grain bread
Remember to drink plenty of water and stay hydrated throughout the day.
Also, it's important to listen to your body and adjust the meal plan to suit your individual needs and preferences.
This is a sample plan for 7 days. You can continue it for further weeks or months.
Who should not go for 16:8 Intermittent Fasting?
While 16:8 intermittent fasting can be safe and effective for many people, it may not be appropriate for everyone.
Here are some groups of people who should avoid or be cautious with intermittent fasting:
Pregnant or breastfeeding women:
Intermittent fasting can affect a woman's milk supply and may not provide enough nutrients for fetal growth and development.
Children and adolescents:
Children and adolescents have different nutritional needs than adults and may not be able to meet those needs with an intermittent fasting diet.
People with a history of eating disorders:
Intermittent fasting may trigger or exacerbate disordered eating behaviors in some people with a history of eating disorders.
People with diabetes:
Intermittent fasting can affect blood sugar levels and insulin sensitivity, which may be problematic for people with diabetes who are managing their blood sugar with medications.
People who are underweight:
Intermittent fasting can lead to unintentional weight loss, which can be dangerous for people who are already underweight.
People who are taking certain medications:
Some medications may need to be taken with food, so intermittent fasting may interfere with their effectiveness.
It's always best to consult with a healthcare provider before starting any new diet or exercise regimen, particularly if you have a medical condition or are taking medications.
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Compiled by: Paramjit Singh Rana
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