I was recently asked a question about vegetarian meal plan options for those doing the 5:2 fasting diet challenge, so I thought I would share this here for other vegetarians looking for a plan to follow.
(For more ideas and inspiration on meals and meal plans, make sure that you check out this page… Low Calorie 5.2 Fasting Diet Recipes)
As a vegetarian doing the fasting challenge should be easy for you. The reason being is when fasting you typically eat meals that have a higher concentration of salads, vegetables, fruits, soups and smaller amounts of protein and carbs.
So below is an idea of what I eat on fasting days. Pretty well all my fasting days are vegetarian and I find many meals can be interchangeable between lunch, dinner, breakfasts and snacks.
Typical Fasting Day Vegetarian Meal Plan
Breakfast: I typically eat fruit, such as strawberries, grapes, rockmelon (cantaloupe) or watermelon; all these fruits have a low-calorie count.
I also love my Chia seed pudding or Berry Panna Cotta with berries on the side. I actually often eat this on the other days of the week too; I just add more nuts and seeds to it.
If I have a little more time in the morning I will do cooked mushrooms, asparagus tossed with garlic and chili and then 2 poached eggs or an omelet or make a green smoothie (all veggies and herbs).
Lunch/Dinner: is usually a salad, soup, stew, curry or veggie burger.
Snacks: include fruit, a few almonds, or veggie sticks with dips like hummus, which is at approx. 50 calories.
Chickpeas and lentils are my staples. A Chickpea salad with mixed greens and the color of the rainbow – veggies like capsicum (peppers), cucumber, celery, sprouts and grape tomatoes.
Other times I make up a batch up of Lentil soup/stew/curries and have a small bowl of this (I make it really chunky with loads of added veggies like zucchini, cauliflower, carrot, broccoli, celery, and beans). I flavor it with spices like paprika, garlic, ginger or cumin or use a spoon of curry paste.
I love Asian flavors so I often have veggie stir-frys with firm Tofu, instead of putting lots of condiments in the sauce I soak the Tofu in some soya sauce with Mirin for about 10 mins then add that to the stir-fry. I add lots of herbs and spices to add the flavor rather than calorie-laden sauces. I love coriander, Thai basil, chili, garlic, ginger. I get my protein here with the tofu and mushrooms – A squeeze of lime before serving just brings it to life.
And of course there is another favorite for any time of year; Chickpea or Lentil burgers. These are great as I can pre-make these and have them in the freezer ready to go at any time.
Here is a recipe that makes about 6 – 8 burger patties and is only approx. 150 calories per serve.
Chickpea, Pumpkin and Zucchini Burgers
- 500g / 18oz butternut peeled pumpkin, grated or finely diced (235 calories)
- 1 x 400g / 14oz can chickpeas, rinsed, drained (400 calories)
- 1 large green zucchini, coarsely grated and squeezed dry (110 calories)
- 1 small red onion, finely diced or grated (6 calories)
- 1 egg, lightly whisked (125 calories)
- 2 tbsps of corn flour (53 calories)
- 1½ teaspoons sweet paprika (12 calories)
- 1 teaspoon ground cumin (8 calories)
- 1 clove of garlic (5 calories)
- 1 small chili deseeded (18 calories)
- Salt & freshly ground black pepper (0 calories)
- Small bunch about the size of your palm or herbs you have like coriander, parsley chives or a combination (10 calories)
- 1 tablespoon olive oil (120 calories)
- Grate zucchini and squeeze out excess liquid.
- Finely dice or grate the small onion.
- Finely chop garlic and chili. Roughly chop herbs.
- Pulse drained chickpeas in food processor until coarsely chopped.
- Add zucchini, onion, pumpkin, cornflour, egg, herbs, spices and seasoning to chickpeas and pulse in food processor until it all comes together.
- Form into patties.
- Place in the fridge to chill for at least 30 mins – 1 hr; this is so they best hold their shape when cooking.
- Lightly spray cast iron fry pan. Cook for 6-8 mins and then turn over and cook for another 6-8 mins.
- Tip: Do not put too many burgers into the pan, otherwise it may be difficult to turn them over without breaking.
- Serve with a side salad of mixed greens.
Calories: Total calories = 1102. The equals approx 138-184 calories per serving
Combine this with a small green side salad, and you have a tasty healthy vegetarian option for lunch or dinner.
So as you can see, being vegetarian on the 5:2 diet plan isn’t that difficult. Combine this with some of out other breakfast, lunch, dinner and snack ideas and you can easily come up with a 500 calorie vegetarian meal plan that is healthy and tasty.
And men can have an additional 100 calories on top of this.
I hope this helps you with a suggested vegetarian meal plan.
PS. Make sure that you check out this resource for more 5:2 fasting diet meal ideas.