Low-carb diet plan for vegans

Written byListonic team

Updated on Nov 1, 2024

It takes some inventiveness to maintain the most basic low-carb vegan diet. This variant emphasizes the eating of plant protein products like soy products, nuts, and seeds. The diet consists of green leafy vegetables, along with other non-starchy vegetables, which help to get sufficient nutrients, vitamins, and minerals without so many carbohydrates. It is nutri-centric, sustainable, and good for the environment, hence ideal for the conscious consumers.

Diet plan grocery list

Tofu

Tempeh

Seitan

Almond milk

Coconut milk

Avocado

Spinach

Kale

Broccoli

Cauliflower

Mushrooms

Zucchini

Bell peppers

Asparagus

Green beans

Olives

Walnuts

Almonds

Chia seeds

Flax seeds

Hemp seeds

Pumpkin seeds

Coconut oil

Olive oil

Vegan protein powder

Artichokes

Eggplant

Cucumber

Celery

Arugula

Radishes

Brussels sprouts

Cabbage

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Diet plan overview

The vegan version of the low carbohydrate diet excludes regular carbohydrates, such as cereals, and gives preference to plant proteins. High-protein plant options include nut and seed butters, tofu, and tempeh, while staple foods are low-carb leafy and cruciferous vegetables. In this plan, healthy fats from avocados and coconut products are also included.

This approach, in addition to being vegan, assists in weight control and optimizes health indicators related to metabolism. It’s a healthier lifestyle without animal products.

Low-carb diet plan for vegans exemplary product

Foods to eat

Protein-rich Foods: Tofu, tempeh, and seitan are good sources of protein.
Nuts and Seeds: Fatty and protein-rich options like almonds, flax seeds, hemp seeds, and walnuts.
Foods of Low Carbohydrate Content: Spinach, kale, and zucchini.
Sources of Healthy Fats: Fats from avocados, coconuts, and olive oils.
Dairy-Free Low-Carb Substitutes: Unsweetened almond milk, coconut yogurt, and similar alternatives.

✅ Tip

Leverage high-protein, low-carb vegan foods like tofu, almond butter, and chia seeds to ensure nutritional adequacy without compromising your diet principles.

Foods not to eat

Grain Products: Cereals, rice, wheat, and other high-carb items.
High-Carb Fruits: Pears, grapes, bananas, and other fruits high in sugar content.
Sugary Processed Foods: Sugar-filled vegan cookies, candies, and other highly processed sweets.
Starchy Vegetables: Yams, potatoes, squashes, corn, and other high-carb vegetables.
Refined Oils and Fats: Fatty oil products and vegan butters that lack nutritional value.

Main benefits

For many vegans, the low carb vegan diet is a great nutritional approach. It integrates nutrition from plants and restricts carbohydrates, which can be healthy for everyone. This idea concentrates on healthy low carbohydrate food intake, including wholesome vegetables, seeds, tofu which are nutritious but low carb. It is a good natural way to lose weight and boost energy levels.

📊 Nutrient breakdown of the low-carb diet (Source)

How to budget on this diet plan

Eliminate the unnecessary cost of protein powders and other meals; instead, focus on cheaper alternatives, such as legumes and nuts that are whole food sources of proteins. Buy soy products, tofu, and soy milk in bulk at a wholesale or warehouse store, as they are basic features of a low carbohydrate diet for vegans. Use the farmer’s market to buy in season greens to enhance variety without increasing costs.

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Meal plan suggestion

Day 1

Breakfast:Tofu scramble with spinach, mushrooms, and bell peppers cooked in olive oil
Lunch:Zucchini noodle salad with avocado, arugula, and pumpkin seeds, dressed in olive oil and lemon juice
Dinner:Grilled tempeh with a side of steamed broccoli and cauliflower mash
Snack:Celery sticks with almond butter

Day 2

Breakfast:Chia pudding made with almond milk, topped with crushed walnuts and coconut flakes
Lunch:Vegan protein powder smoothie with spinach, avocado, and coconut milk
Dinner:Roasted Brussels sprouts and artichokes with seitan strips sautéed in olive oil
Snack:Sliced cucumber with hemp seeds and olives

Day 3

Breakfast:Almond yogurt (homemade with almond milk) with flax seeds and a sprinkle of cinnamon
Lunch:Kale and avocado salad topped with roasted chickpeas and a drizzle of tahini
Dinner:Stir-fried eggplant and bell peppers with tofu, seasoned with soy sauce and ginger
Snack:Handful of almonds and pumpkin seeds

Day 4

Breakfast:Vegan protein shake with almond milk, chia seeds, and a scoop of vegan protein powder
Lunch:Stuffed bell peppers with quinoa, black beans, corn, and avocado
Dinner:Zucchini lasagna with tofu ricotta and spinach
Snack:Kale chips baked with olive oil and nutritional yeast

Day 5

Breakfast:Smoothie bowl with coconut milk, mixed berries, flax seeds, and a sprinkle of chopped nuts
Lunch:Asparagus and arugula soup, served cold, with a swirl of coconut cream
Dinner:Vegan sushi rolls with cauliflower rice, avocado, cucumber, and nori
Snack:Steamed artichoke hearts dipped in vegan mayo

Day 6

Breakfast:Avocado toast on gluten-free bread with radish slices
Lunch:Spinach and mushroom quiche with a tofu and almond milk filling
Dinner:Coconut curry with mixed vegetables (broccoli, cauliflower, and bell peppers) and tempeh
Snack:Raw carrot sticks with almond butter

Day 7

Breakfast:Coconut yogurt with a handful of walnuts and sliced strawberries
Lunch:Grilled zucchini and eggplant stacks with vegan pesto
Dinner:Seitan steak with sautéed kale and garlic mushrooms
Snack:A bowl of mixed olives and sliced radishes

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⚠️ Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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