Low-carb meal plan for vegans

Written byListonic team

Updated on Nov 22, 2024

The Low-Carb meal plan for vegans is tailored to meet the nutritional needs of a vegan diet while restricting carbohydrate intake. It includes a variety of plant-based foods such as non-starchy vegetables, nuts, seeds, and vegan protein sources, ensuring a comprehensive and balanced diet that adheres to both low-carb and vegan principles.

Meal plan grocery list

Plant based

Tofu

Black beans

Almonds

Chia seeds

Almond milk

Quinoa

Lentils

Edamame

Chickpeas

Tahini

Coconut milk

Pumpkin seeds

Fresh grocery

Spinach

Mushrooms

Avocado

Apples

Cauliflower

Mixed vegetables

Berries

Zucchini

Cherry tomatoes

Bell peppers

Eggplant

Snacks & sweets

Hummus

Pesto

Overnight oats

Vegan Caesar dressing

Dry goods

Chia seeds

Quinoa

Lentils

Pumpkin seeds

Meal plan overview

This balanced vegan diet with lower daily carb intake redefines plant-based eating within low carb diets. It offers a range of creative low carb vegan foods that are both nutritious and satisfying.

Centered on whole foods like nuts, seeds, and low-carb vegetables, this plan is perfect for maintaining low carb vegan diets and providing essential nutrients at the same time.

Low-carb meal plan for vegans exemplary product

Foods to eat

Plant-Based Proteins: Tofu, tempeh, and seitan for essential proteins.
Low-Carb Vegetables: Leafy greens, bell peppers, and asparagus.
Nuts and Seeds: Almonds, sunflower seeds, and flaxseeds for healthy fats.
Healthy Fats: Avocado, olive oil, and coconut oil for energy and satiety.
Low-Sugar Fruits: Berries and avocados for vitamins and fiber.
Plant-Based Milk Alternatives: Unsweetened almond, coconut, or soy milk.
Hydration: Plenty of water, herbal teas, and black coffee.
Herbs and Spices: To add flavor without carbs or sugar.

✅Tip

Include plenty of nuts and seeds in your diet to ensure you're getting enough omega-3 fatty acids, which are essential for heart and brain health.

Foods not to eat

High-Carb Plant Foods: Bread, pasta, and rice should be limited.
Starchy Vegetables: Potatoes, corn, and peas.
Sugary Vegan Snacks: Such as vegan cookies and candies.
Processed Vegan Foods: Often high in carbs and unhealthy additives.
High-Sugar Fruits: Bananas, pineapples, and mangoes.
Alcohol: Can disrupt ketosis and add unnecessary calories.
Fried Plant-Based Foods: Typically high in unhealthy fats and carbs.
Sweetened Beverages: Soda and sweetened fruit juices.

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Main benefits

The Low-Carb meal plan for vegans is tailored to meet the nutritional needs of a vegan diet while restricting carbohydrate intake. With its weight loss potential, it includes a variety of plant-based foods such as non-starchy vegetables, nuts, seeds, and plant based protein sources, ensuring a comprehensive and balanced diet that adheres to both low-carb and vegan principles.

Recommended nutrient breakdown

Protein: 25%

Fat: 35%

Carbs: 30%

Fiber: 7%

Other: 3%

How to budget on this meal plan

Tofu, spinach, and mushrooms are great staples for a vegan diet and can be bought in bulk. Almond milk and vegan yogurt are often cheaper when purchased in larger sizes. Opt for a variety of vegetables, buying them in season for the best prices. Homemade dips like hummus and guacamole can be more economical. Consider making your own vegan sushi and Buddha bowls for diverse and affordable meals.

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Extra tips

Satisfy your hunger with these vegan, low-carb snacks:

Roasted chickpeas
Almond butter on celery sticks
Coconut yogurt with flaxseeds
Guacamole with bell pepper strips
Stuffed mushrooms with vegan cheese
Marinated tofu cubes
Kale chips with nutritional yeast

On a low-carb vegan diet, hydration primarily comes from water. Herbal teas are excellent for variety and health benefits. Almond, soy, or coconut milk can serve as great non-dairy, low-carb options. Black coffee is a staple for an energy kick, and green tea offers additional health benefits, particularly in antioxidants.

Vegans eating low-carb diet need to creatively combine protein sources to meet their dietary needs without grains and legumes traditionally relied upon. Focus on nut and seed butters, and consider protein-rich alternatives like spirulina and hemp seeds. Coconut products, avocados, and olives are excellent for adding healthy fats. Nutritional yeast can be a valuable addition for flavor, essential amino acids, and vitamins, particularly B12, which is crucial in a vegan diet.

Meal plan suggestion

Day 1

Breakfast: Tofu scramble with spinach and mushrooms (calories: 250, protein: 20g, carbs: 10g, fat: 15g)
Lunch: Avocado and black bean salad with a lime vinaigrette (calories: 350, protein: 15g, carbs: 20g, fat: 20g)
Snack: Almonds and a small apple (calories: 200, protein: 6g, carbs: 18g, fat: 12g)
Dinner: Cauliflower rice stir-fry with mixed vegetables and tofu (calories: 400, protein: 18g, carbs: 20g, fat: 22g)

Day 2

Breakfast: Chia seed pudding with almond milk and berries (calories: 280, protein: 6g, carbs: 15g, fat: 15g)
Lunch: Zucchini noodles with avocado pesto and cherry tomatoes (calories: 320, protein: 8g, carbs: 18g, fat: 25g)
Snack: Sliced cucumber with hummus (calories: 150, protein: 4g, carbs: 10g, fat: 8g)
Dinner: Stuffed bell peppers with quinoa and black beans (calories: 350, protein: 12g, carbs: 30g, fat: 15g)

Day 3

Breakfast: Smoothie with spinach, almond milk, peanut butter, and a small banana (calories: 300, protein: 10g, carbs: 25g, fat: 18g)
Lunch: Lentil salad with roasted vegetables and tahini dressing (calories: 400, protein: 18g, carbs: 35g, fat: 20g)
Snack: Edamame with sea salt (calories: 120, protein: 12g, carbs: 8g, fat: 5g)
Dinner: Eggplant and chickpea curry with coconut milk (calories: 450, protein: 15g, carbs: 30g, fat: 25g)

Day 4

Breakfast: Overnight oats with almond milk, chia seeds, and a few raspberries (calories: 250, protein: 8g, carbs: 25g, fat: 12g)
Lunch: Vegan Caesar salad with chickpea croutons and avocado (calories: 350, protein: 12g, carbs: 20g, fat: 22g)
Snack: A handful of pumpkin seeds (calories: 180, protein: 9g, carbs: 3g, fat: 15g)
Dinner: Vegan chili with a variety of beans and vegetables (calories: 400, protein: 20g, carbs: 40g, fat: 15g)

Day 5

Breakfast: Vegan yogurt with flaxseeds and a sprinkle of nuts (calories: 200, protein: 6g, carbs: 10g, fat: 12g)
Lunch: Quinoa bowl with roasted vegetables and tahini (calories: 350, protein: 12g, carbs: 30g, fat: 18g)
Snack: Sliced bell peppers with guacamole (calories: 150, protein: 2g, carbs: 10g, fat: 12g)
Dinner: Baked tofu with a side of steamed broccoli and cauliflower (calories: 350, protein: 25g, carbs: 15g, fat: 20g)

Day 6

Breakfast: Protein shake with almond milk, spinach, and a tablespoon of almond butter (calories: 250, protein: 20g, carbs: 6g, fat: 15g)
Lunch: Vegan sushi rolls with avocado, cucumber, and tofu (calories: 300, protein: 12g, carbs: 30g, fat: 10g)
Snack: A small serving of berries with coconut cream (calories: 150, protein: 2g, carbs: 15g, fat: 10g)
Dinner: Stuffed acorn squash with wild rice and mushroom mixture (calories: 400, protein: 10g, carbs: 30g, fat: 25g)

Day 7

Breakfast: Savory avocado toast on low-carb bread (calories: 250, protein: 8g, carbs: 20g, fat: 18g)
Lunch: Spinach and walnut salad with a balsamic vinaigrette (calories: 350, protein: 8g, carbs: 15g, fat: 28g)
Snack: Air-popped popcorn with nutritional yeast (calories: 100, protein: 4g, carbs: 15g, fat: 3g)
Dinner: Vegan shepherd's pie with a lentil base and mashed cauliflower topping (calories: 400, protein: 18g, carbs: 30g, fat: 20g)

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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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