Combining a vegan keto diet with intermittent fasting (IF) can be a powerful way to burn fat, boost energy, and simplify your eating routine – all while staying plant-based.
In this 7-day plan, you’ll follow a low-carb, high-fat vegan diet and restrict your eating window to 8 hours a day (16:8 method). That means:
- Fasting for 16 hours (including overnight)
- Eating all meals between 12 PM – 8 PM
This approach helps keep insulin levels low, supports ketosis, and may lead to faster weight loss and better mental clarity.
Why Combine Vegan Keto with Intermittent Fasting?
Both strategies individually support fat burning – together, they:
- Enhance brain function and reduce brain fog
- Preserve lean muscle while burning fat
- Reduce cravings and appetite naturally
- Improve blood sugar and insulin sensitivity
- Simplify meal prep and timing
Many people have reported losing 5-7 kg within 10-14 days using this approach.
How the 16:8 Intermittent Fasting Method Works
The 16:8 intermittent fasting method is simple:
You fast for 16 hours and eat during an 8-hour window each day.
For this vegan keto meal plan, here’s the suggested schedule:
| Time | What to Do |
| 7:00 AM | Wake up + drink warm lemon water with cinnamon or black coffee (no sugar or milk) |
| 8:00-11:00 AM | Continue fasting – drink water, black tea, or herbal infusions |
| 12:00 PM | Break your fast with a healthy vegan keto meal |
| 2:00-3:00 PM | Lunch – high-fat, moderate-protein, low-carb vegan meal |
| 5:00 PM | Snack (optional) – almonds, tea, or vegan buttermilk |
| 7:00-8:00 PM | Dinner – light, fiber-rich, and satisfying |
| After 8:00 PM | Begin your 16-hour fast – only water, tea, or black coffee allowed |
Why it works: Every time you eat, insulin rises. Fasting keeps insulin low, which helps your body switch to burning fat instead of glucose. Paired with vegan keto, this becomes even more effective.
Fasting Tips for Beginners
- Stay hydrated: Drink 2-3 liters of water daily
- If hungry in the morning, try black coffee with a dash of MCT oil
- Avoid snacking outside your eating window
- Focus on nutrient-dense meals to stay full longer
7-Day Vegan Keto Meal Plan (With Recipes & Timing)
This meal plan follows the 16:8 intermittent fasting window and stays under 20-30g net carbs per day, focusing on high fat, moderate protein, and low-carb vegetables – all 100% plant-based.
Each day includes:
- 12 PM (Break-Fast)
- 2-3 PM (Lunch)
- 5 PM (Optional Snack)
- 7-8 PM (Dinner)
Day 1
12:00 PM – Break-Fast:
- Vegan bullet coffee (black coffee + 1 tsp MCT oil or coconut oil)
- Tofu bhurji with zucchini, capsicum, and herbs (50g tofu)
2:30 PM – Lunch:
- Palak tofu curry (palak puree + grilled tofu)
- Lettuce leaf wraps
- 1 bowl coconut yogurt with flaxseeds
5:00 PM – Snack (optional):
- Green tea + 5 soaked almonds
7:30 PM – Dinner:
- Stir-fried mushrooms & cabbage with olive oil and black pepper
- Chamomile tea before bed
Day 2
12:00 PM:
- Vegan Greek-style coconut yogurt + mixed berries (strawberries, raspberries)
- 1 tbsp peanut butter on the side
2:30 PM:
- Grilled eggplant, zucchini, bell peppers
- Avocado and olive oil drizzle
- Vegan almond yogurt
5:00 PM:
- Black coffee or green tea
7:30 PM:
- Cauliflower rice stir-fry with broccoli, tofu cubes, and sesame oil
- Herbal ajwain water after dinner
Day 3
12:00 PM:
- Tofu scramble with tomato, capsicum, and turmeric
- Black coffee with MCT oil
2:30 PM:
- Vegan butter-fried cabbage with chopped tempeh
- Flaxseed almond wrap (homemade)
- Coconut cream with crushed walnuts
5:00 PM:
- Buttermilk made with cashew yogurt + roasted cumin
7:30 PM:
- Zucchini noodles in vegan pesto
- Grilled mushrooms on the side
Day 4
12:00 PM:
- Vegan bullet coffee with MCT oil
- Avocado bowl: half avocado mashed with olive oil, lime juice, hemp seeds, and pink salt
2:30 PM:
- Vegan mushroom curry with coconut milk
- Cauliflower rice
- Side of sautéed spinach
5:00 PM:
- Herbal tea + 5 roasted almonds
7:30 PM:
- Tofu lettuce wraps with shredded cabbage and tahini-lime dressing
- Chamomile tea before bed
Day 5
12:00 PM:
- Coconut yogurt + chia seeds + shredded coconut
- 1 tbsp almond butter
2:30 PM:
- Eggplant stir fry with sesame oil and ginger
- Zucchini chips (baked with olive oil)
- Vegan cashew yogurt
5:00 PM:
- Green tea or black coffee
7:30 PM:
- Mushroom and broccoli soup with vegan cream
- Flaxseed crackers (low-carb)
Day 6
12:00 PM:
- Spicy tofu scramble with onion, tomato, and chili flakes
- Black coffee with MCT oil
2:30 PM:
- Grilled cauliflower steaks with tahini drizzle
- Vegan yogurt with chopped mint and cucumber
5:00 PM:
- Ajwain water or fennel tea
7:30 PM:
- Stir-fried Brussels sprouts with garlic and coconut oil
- Side of avocado with pink salt
Day 7
12:00 PM:
- Vegan bullet coffee + coconut yogurt with cinnamon and walnuts
2:30 PM:
- Thai-style tofu curry with coconut milk, green beans, and mushrooms
- Cauliflower rice
- Shredded lettuce salad with olive oil
5:00 PM:
- Vegan buttermilk (almond yogurt, water, cumin, and black pepper)
7:30 PM:
- Cabbage soup with vegan broth
- Steamed broccoli with lemon oil drizzle
Notes
- All meals are under ~20-25g net carbs/day
- Replace tofu with tempeh or seitan for variety
- Adjust portion sizes to match calorie needs (1,200-1,600 kcal/day range)
Vegan Keto Shopping List (Weekly Essentials)
Here’s everything you need to follow the 7-day vegan keto meal plan. This list focuses on low-carb, high-fat, plant-based staples that support ketosis and keep your meals delicious and nutrient-dense.
Low-Carb Vegetables (Buy fresh or frozen)
- Spinach
- Kale
- Broccoli
- Cauliflower
- Zucchini
- Cabbage
- Bell peppers
- Eggplant (brinjal)
- Mushrooms
- Lettuce (for wraps)
- Brussels sprouts
- Cucumber
- Green beans
Vegan Protein Sources
- Tofu (firm or extra firm)
- Tempeh
- Seitan (check carb content if using)
- Vegan protein powder (pea, hemp, rice-based)
- Unsweetened almond or coconut yogurt
Healthy Fats
- Avocados
- Coconut oil
- MCT oil
- Olive oil
- Nut butters (peanut, almond – unsweetened)
- Vegan mayonnaise (check ingredients)
- Vegan butter or ghee (if plant-based version is available)
Nuts & Seeds
- Almonds (soaked or raw)
- Walnuts
- Brazil nuts
- Chia seeds
- Flaxseeds (ground)
- Pumpkin seeds
- Hemp seeds
- Sunflower seeds
Dairy Alternatives
- Unsweetened almond milk
- Coconut milk (full-fat)
- Cashew or macadamia milk
- Vegan cheese (check carb content)
Spices, Condiments & Pantry
- Pink Himalayan salt or sea salt
- Black pepper, cumin, cinnamon, turmeric
- Apple cider vinegar
- Lemon juice
- Tomato puree (no added sugar)
- Mustard (sugar-free)
- Coconut flour
- Almond flour
- Psyllium husk (optional – for baking or fiber)
Teas & Beverages
- Green tea
- Herbal teas (chamomile, peppermint, ajwain)
- Black tea or black coffee (unsweetened)
- Apple cider vinegar
- Sparkling water (unsweetened)
Tip: Always check labels for hidden sugars or starches, especially in vegan substitutes, sauces, and packaged items.
Tips for Success on a Vegan Keto Intermittent Fasting Plan
Transitioning to a vegan keto diet with intermittent fasting can feel overwhelming at first – but these practical tips will help you stay consistent, energized, and on track.
1. Stick to Your Fasting Window
- Follow the 16:8 schedule: fast for 16 hours, eat within 8 hours (e.g., 12 PM-8 PM).
- Drink black coffee, herbal teas, or lemon water during the fasting period to curb cravings.
- Avoid snacking outside your window – even healthy snacks trigger insulin.
2. Prioritize Fats in Every Meal
- Include healthy fats like avocado, coconut oil, olive oil, and nuts in each meal.
- Fats help you stay full longer and are essential for maintaining ketosis.
3. Don’t Fear a Little Hunger
- Feeling slightly hungry during fasting is normal – it’s part of the fat-adaptation process.
- If you feel weak, hydrate, take electrolytes, or adjust your meal portions slightly.
4. Eat Enough Fiber-Rich Veggies
- Load up on low-carb vegetables (like spinach, zucchini, broccoli) to keep digestion smooth and avoid constipation.
- Add flaxseed, chia, or psyllium husk for extra fiber if needed.
5. Hydrate Like It’s Your Job
- Aim for 2-3 liters of water per day, especially in your first week on keto.
- Add a pinch of sea salt or sip mineral-rich water to replenish electrolytes.
6. Cycle the Plan If Needed
- Try the 7-day plan for 2 weeks, then switch to a moderate low-carb plan before returning to strict keto.
- This helps prevent plateaus and reduces the risk of nutrient fatigue.
7. Track Your Progress
- Use an app like Carb Manager or Cronometer to track macros and net carbs.
- Journal how you feel each day – energy levels, digestion, sleep, hunger, etc.
8. Supplement Smart
- Consider vegan-friendly supplements:
- Vitamin B12
- Omega-3 (ALA or algae oil)
- Vitamin D3
- Iron if needed
- Check your levels with a doctor if doing keto long-term.
Conclusion: Is the Vegan Keto Intermittent Fasting Plan Right for You?
Combining the vegan keto diet with intermittent fasting is a powerful way to support your health goals – from burning fat and boosting energy to improving focus and simplifying your meals.
This 7-day meal plan gives you a structured, flexible, and sustainable start without compromising your plant-based values. Whether you’re aiming to reset your metabolism, lose weight, or just eat cleaner, this plan offers a practical approach that works.
Just remember:
- Prioritize whole, fiber-rich, low-carb plant foods
- Load your meals with healthy fats
- Stick to your eating window
- Stay hydrated, track progress, and supplement wisely
Consistency beats perfection. Start where you are, and let your body adjust naturally. Your energy, clarity, and confidence will follow.
FAQs: Vegan Keto & Intermittent Fasting
Can I work out while doing this plan?
Yes – light to moderate exercise (yoga, walking, strength training) is encouraged. Fuel properly and hydrate well post-workout.
Can I eat fruit on a vegan keto diet?
Only low-sugar fruits like berries (strawberries, raspberries, blackberries) – in moderation. Avoid high-carb fruits like bananas, apples, and grapes.
Do I have to follow the 12-8 PM eating window?
No, you can adjust the window (e.g., 10 AM-6 PM or 1 PM-9 PM) to fit your lifestyle. The key is maintaining the 16:8 fasting ratio.
What if I feel dizzy or weak?
You may need more electrolytes or calories. Add sea salt to meals, increase healthy fats, and ensure you’re eating enough during your window.
Can I do this plan long-term?
Yes, but with proper planning. Monitor nutrient intake, rotate veggies and proteins, and consider cycling with less strict plans every 2-3 weeks.
