Vegan Low-Carb Diet Plan: Shed Pounds and Stay Healthy
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
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.
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
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
Meal plan suggestion
7-Day Meal Plan for Low-Carb Vegan Diet
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
Article reviewed
- Written by our editorial team.
- Published on Apr 29, 2024
- Updated on Nov 1, 2024