Low-carb meal plan for vegans

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.

Complete meal plan

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Meal plan grocery list

Tofu

Spinach

Mushrooms

Avocado

Black beans

Almonds

Apples

Cauliflower

Mixed vegetables

Berries

Chia seeds

Almond milk

Zucchini

Pesto

Cherry tomatoes

Hummus

Bell peppers

Quinoa

Tahini

Lentils

Edamame

Eggplant

Chickpeas

Coconut milk

Overnight oats

Vegan Caesar dressing

Pumpkin seeds

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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.

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Foods to eat

Low-Carb Vegetables: Leafy greens, tomatoes, cucumbers, and bell peppers.
Lean Proteins: Chicken, fish, and eggs.
Healthy Fats: Avocados, extra virgin olive oil, fatty fish, and nuts.
Low-Sugar Fruits: Berries and melons in moderation.
Seafood: Salmon, mackerel, and shrimp for omega-3 fatty acids.
Dairy: Greek yogurt and cheese in moderation.
Herbs and Spices: To flavor dishes without adding carbs.
Plenty of Water and Herbal Teas: For hydration.

✅ Tip

Include plenty of heart-healthy fats from sources like olive oil, avocados, and nuts to maintain satiety and support cardiovascular health while reducing carb intake.

Foods not to eat

High-Carb Vegetables: Potatoes, corn, and other starchy vegetables.
Grains: Bread, pasta, rice, and cereal.
High-Sugar Fruits: Such as bananas, grapes, and dates.
Legumes: Beans and lentils, while healthy, are high in carbs.
Sugary Foods and Drinks: Avoid desserts and sweetened beverages.
Processed Low-Carb Foods: Often contain hidden carbs and unhealthy additives.
Alcohol: Especially beer and sweet cocktails.
Full-Fat Dairy Products: In excess, especially if high in lactose.

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Main benefits

The Low-Carb meal plan for the Mediterranean diet adapts the traditional Mediterranean lifestyle and its meal prep to a low-carb framework. It emphasizes healthy eating with foods like leafy greens, non-starchy vegetables, lean proteins, nuts, seeds, and healthy fats like olive oil, reducing the intake of high-carb foods such as grains and certain fruits to maintain a low carbohydrate profile, prevent heart disease, and support healthy weight loss.

🎓 Recommended nutrient breakdown

Fat

Carbs

Protein

Fiber

Other

Food alternatives

A low-carb meal plan for vegans can be delicious and nutritious with these alternatives:

Include hemp seeds instead of chia seeds for added protein in smoothies.
Swap brown rice with red quinoa for a different texture and flavor.
For a creamy addition, use cashew cream instead of tahini in dishes.
Enhance your salads with watercress instead of mixed greens for a peppery taste.
Try using sunflower seeds instead of pumpkin seeds for a nutty crunch.

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

Any healthy snack ideas?

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

What should I drink on this meal plan?

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.

How to get even more nutrients?

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

Low-Carb Vegan Meal Plan

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.