Finding nutritious and satisfying meals can be a challenge for people following a vegan lifestyle and practicing intermittent fasting. However, combining these two practices can offer numerous health benefits.

Following a plant-based diet has been linked to lower rates of chronic diseases such as heart disease and certain cancers[1], while intermittent fasting has been shown to improve insulin sensitivity and support weight loss[2]. 

In this collection of recipes, we will explore delicious and nutritious meals that are suitable for vegan intermittent fasters.

Mexican Bean Salad

Yield: 6 servings

Ingredients:

1 can black beans, rinsed and drained
1 can kidney beans, rinsed and drained
1 can corn, drained
1 red bell pepper, diced
1/4 cup red onion, diced
1/4 cup fresh cilantro, chopped
1/4 cup lime juice
2 tablespoons olive oil
1 teaspoon ground cumin
1/2 teaspoon chili powder
Salt and pepper, to taste
Tortilla chips (for serving)

Instructions:

In a large bowl, combine the black beans, kidney beans, corn, red bell pepper, red onion, and cilantro.

In a small bowl, whisk together the lime juice, olive oil, cumin, chili powder, salt, and pepper.

Pour the dressing over the salad and toss to combine.

Chill in the refrigerator for at least 30 minutes before serving.

Estimated Nutrient Content per serving:
Calories: 212
Carbohydrates: 32g
Protein: 8g
Fat: 6g
Vitamin C: 47.7mg
Iron: 2.8mg
Calcium: 41mg
Fiber: 8g

Note that these values may vary slightly depending on the specific brands and products used.

Vegan Mixed Fruits and Walnuts Chia Pudding

Ingredients:

2 tablespoons chia seeds
1/2 cup unsweetened almond milk (or any plant-based milk of your choice)
1/2 tablespoon maple syrup (or any other sweetener of your choice)
1/8 teaspoon vanilla extract
2-3 sliced strawberries
1/2 sliced banana
1 tablespoon chopped walnuts

Instructions:

In a small mixing bowl, whisk together the chia seeds, almond milk, maple syrup, and vanilla extract until well combined.

Let the mixture sit for 5 minutes, then whisk it again to ensure that the chia seeds are evenly distributed.

Cover the bowl with plastic wrap and refrigerate for at least 2 hours (or overnight) until the mixture thickens and forms a pudding-like texture.

Give the chia pudding a good stir before serving.

Top with sliced strawberries, sliced banana, and chopped walnuts.

Estimated Nutrient Content per serving:

Calories: 275
Fat: 13 g
Carbohydrates: 34 g
Fiber: 11 g
Protein: 5 g

Note: The nutrition facts may vary depending on the specific plant-based milk and sweetener used in the recipe.

Tempeh Buddha Bowl

Yield: 2 Servings

Ingredients:

Buddha Bowl:

1 block of tempeh, cut into small cubes
1 cup cooked quinoa
1 cup steamed broccoli florets
1 cup shredded carrots
1/2 cup sliced cucumber
1/2 avocado, sliced
1/4 cup chopped fresh cilantro

Dressing:

1/2 cup raw cashews, soaked in water for at least 2 hours
1/4 cup water
2 tablespoons apple cider vinegar
1 tablespoon honey or maple syrup
1/2 teaspoon ground cumin
Salt and pepper, to taste

Instructions:

Preheat your oven to 375°F.

Place the tempeh cubes on a baking sheet lined with parchment paper and bake for 15-20 minutes, until crispy.

To make the cashew base dressing, drain the soaked cashews and add them to a blender along with the water, apple cider vinegar, honey or maple syrup, cumin, salt, and pepper.

Blend until smooth and creamy.

In a large bowl, combine the cooked quinoa, steamed broccoli florets, shredded carrots, and sliced cucumber.

Divide the quinoa and vegetable mixture into two bowls. Top each bowl with the crispy tempeh cubes, sliced avocado, and chopped cilantro.

Drizzle the cashew base dressing over the top of the Buddha bowls and serve.

Estimated Nutrient Content per serving:

Calories: 400
Fat: 19 g
Carbohydrates: 39 g
Fiber: 9 g
Protein: 19 g
Sugar: 5 grams (from honey or maple syrup)

Note: The nutrition facts may vary slightly depending on the specific brand and amount of each ingredient used.

Reference:
1. Tuso, P. J., Ismail, M. H., Ha, B. P., & Bartolotto, C. (2013). Nutritional update for physicians: plant-based diets. The Permanente journal. Link.
2. Patterson, R. E., Laughlin, G. A., LaCroix, A. Z., Hartman, S. J., Natarajan, L., Senger, C. M., Martínez, M. E., Villaseñor, A., Sears, D. D., Marinac, C. R., & Gallo, L. C. (2015). Intermittent Fasting and Human Metabolic Health. Journal of the Academy of Nutrition and Dietetics. Link.