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7-Day Vegan Intermittent Fasting Meal Plan

Healthy eating made simple and delicious.

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We’ve put together a sample 7-day vegan meal plan to give you a head start on your weight loss journey the vegan way.


The Fast Philosophy is a simple weight-loss plan based on intermittent fasting. It’s easy, eat low-calorie meals and snacks four days a week and on the other three, you can enjoy four LighterLife Fast products. See more about the plan here.




Breakfast – Porridge with Spiced Apple Compote 

Spice up your life with a hint of cinnamon and cloves in your porridge – and pack in one of your five a day, too!


Lunch – Butternut Squash Soup

This lovely smooth soup is bursting with autumn goodies and flavour.


Dinner – Toasted Hazelnut and Avocado Salad

We go nuts for this lush avocado lunch and we’re sure you will, too.


Fast Days – Tuesday & Wednesday


Breakfast – Banana Porridge

Gluten-free and vegan, Banana Porridge meal replacement, with chia and flax seeds, only 217 calories per meal with 10 meals in each pack!


LunchVegan Spicy Sweet Potato Soup

This warming sweet potato soup is delicately spiced, providing you with a hearty meal to keep you full on your fast days.


Dinner – Super Green Vegetable Soup

Super green vegetable soup meal replacement, vegan and gluten-free and only 203 calories per meal with 10 meals in each pack!


SnackVegan Vanilla Smoothie

Whisk up a delicious, plant-based treat using the LighterLife Fast Vegan Vanilla Smoothie, made with soy protein.





Breakfast – Mega Muesli

Making your own muesli means you can minimise the sugars and maximise the taste. This recipe will make approx’ 40 servings of 30g portions.


Lunch – Crunchy Quinoa Salad 

Quick and easy to put together, this protein-packed lunch will keep you on form all afternoon.


DinnerRoasted Vegetables with Pearl Barley and Balsamic Vinegar

Give yourself a tasty treat with this easy to prep, nutrient-packed lunch.


Fast Day – Friday


BreakfastBanana Porridge

Warm-up a nutritious breakfast in the morning using the LighterLife Fast Banana Porridge, naturally sweet with no added sugar.


Lunch – Super Green Vegetable Soup

This nourishing meal replacement soup will fill you up with goodness for only 203 calories per serving.


DinnerVegan Spicy Sweet Potato Soup

Enjoy a deliciously spiced sweet potato soup, rich in protein and high in fibre, providing a warming meal on your fast day,


Snack – Vegan Vanilla Smoothie

A delicious plant-based version of the classic vanilla smoothie, rich in flavour and made with vegan soy protein.





Breakfast – Chilled Fruit & Peanut Smoothie 

Enjoy a chilled start to your day with this colourful, nutrient-packed smoothie.


Lunch – Humous & Veggie Dippers 

Home-made humous is the perfect way to enjoy a low fat, protein-packed lunch and three of your five a day.


Dinner – Sweet Potato Jacket with Guacamole 

Sweet potato is bursting with flavour, as well as beta-carotene, fibre and antioxidants like vitamins C and E, so it’s a great alternative to the trusty white jacket.




Breakfast – Fruit & Nut Breakfast Bars 

Bake these delicious little bars in advance and store in an airtight container. They also make a healthy snack or a great addition to a lunch box.


LunchGarlicky Tomato and Basil Soup

There’s nothing to beat a steaming hot bowl of tomato soup on a cold winter’s day – especially when it’s this easy to make!


Dinner – Full of Beans Casserole 

Easy to prepare the night before, our casserole reheats beautifully for a filling, protein-packed lunch at work.



Mix and match from our selection of vegan snacks, you can have two per smart day.


1 tsp (10g) smooth peanut butter with 1 small apple, sliced, 96 kcal

2 Medjool dates, 112 kcal

20g dark chocolate, 102 kcal

125ml white wine in a tall glass, topped up with low-cal soda water, 95 calories

3 medium clementines, 87 kcal

20g dried cranberries and 5 hazelnuts, 99 kcal

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