Plant-based · Vegan

Plant-based fasting with energy and no gaps

16:8 fasting with photo meal logging so protein, iron, B12 and omega-3 stay covered in your window. Less bloating, steadier energy, complete nutrition.

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16:88-hour window

B12Essential supplement

PhotoPlate check by AI

Free Data in the EU iOS · Android

Sound familiar?

I struggle to hit the protein I need

Steady energy all day

All those legumes leave me bloated

Less bloating

I don't know if I'm missing nutrients and I'm tired

Protein fully covered

What you will notice

What you get out of it

This is what changes in your day to day when you give your body well-guided hours without food.

Steady energy all day

No crashes from low iron or protein: your window is well stocked.

Why:Planning beans, tofu and grains into your window covers the basics.

Less bloating

Lighter digestion even when you eat plenty of fiber and legumes.

Why:More hours without eating gives your gut a break between meals.

Protein fully covered

You know whether you hit your daily protein without calculators.

Why:Pairing legumes and grains delivers all the amino acids.

Fewer carb cravings

Goodbye to the cookies and bread between meals.

Why:Full meals with protein and fat keep you fuller than snacks.

Better lab numbers

Studies link fasting with better blood sugar and lipids, a good fit with plants.

Why:Hours with low insulin improve how you handle sugar and fats.

Nutrients under control

Photo logging and an AI coach to keep an eye on B12, iron and omega-3.

Why:Plant-based eating has critical nutrients; tracking them protects you.

SCIENCE · PHASE BY PHASE

What happens in your body, hour by hour

The app tells you the moment you enter each phase. No more waiting around to "see if it works."

Digestion

Nutrients from a full plate

0-4hDigestion

Nutrients from a full plate

Legumes or tofu, whole grains, vegetables and seeds.

4-8hStable blood sugar

Digestive rest

You sleep with digestion done, no heaviness.

8-12hInsulin drops

Your body taps its reserves

You wake up light. Water, tea or black coffee.

12-14hFat burning

Energy coming from fat

Mid-morning with no bread or cookies. Mild hunger that passes.

14-16hLight ketosis

Clear head

Hunger settles. Plan your first meal around protein.

16hWindow open

Protein and iron for your day

Legumes with vitamin C (peppers, citrus) to absorb iron.

Your progress

What to expect, week by week

Week 1

Settling into 16:8 and first plate photos to check your protein.

Weeks 2-3

Less bloating and steady energy. B12 and omega-3 routine locked in.

Month 1

You know how to build complete plant-based plates for your window.

Month 3

A good time for bloodwork on iron, B12 and vitamin D.

What the science saysVegan & Vegetarian Intermittent Fasting

Reviewed on 11/10/2026

Well-planned vegetarian and vegan diets are nutritionally adequate, but there are no trials of intermittent fasting specifically in this population. Shortening the eating window raises the risk of falling short on protein, vitamin B12, iron, zinc, iodine, calcium and omega-3, nutrients that already tend to run lower on these diets. Planning complete meals and supplementing B12 is essential.

A review of 141 studies found lower intake and status of B12, vitamin D, iron, zinc, iodine and calcium on plant-based diets than omnivorous ones. [1]
Vegans had the lowest intake of B12, calcium and iodine, and lower bone mineral density than other dietary patterns. [1]
The Academy of Nutrition and Dietetics considers well-planned vegan diets adequate, but requires reliable sources of B12. [2]

Frequently asked questions

Can you do intermittent fasting as a vegan?

Yes. Fasting sets when you eat and a vegan diet sets what you eat. You just need to plan your window well so you cover protein, iron, calcium, omega-3 and B12.

Which nutrients should I watch?

B12 (always supplemented), iron, calcium, zinc, iodine, omega-3 and vitamin D. Periodic bloodwork with your doctor will tell you if you're on track.

How do I hit my protein in a short window?

Put protein in every meal: legumes, tofu, tempeh, seitan, textured soy or a plant protein powder. Snap a photo of your plate and the AI coach tells you if you're falling short.

Can vegan fasting cause an iron deficiency?

Not from the fasting itself, but with a short window and no planning you can fall short. Pair legumes with vitamin C and avoid tea or coffee alongside your main meals.

What should I eat to break my fast?

Something complete and gentle: sautéed tofu with vegetables and brown rice, hummus with whole-grain bread and a salad, or a bowl of lentils. Don't open with just fruit or pastries.

Scientific sources (2)