Vegan meal plan for low carb diet

Written byListonic team

Updated on Nov 22, 2024

Explore the low-carb side of veganism with our meal plan for a low-carb diet. Packed with plant-based, low-carb recipes, this plan supports those looking to reduce carbohydrate intake while following a vegan lifestyle. Enjoy a variety of satisfying and flavorful options that align with your dietary preferences.

Meal plan grocery list

Plant based

Tofu

Tempeh

Seitan

Almonds

Chia seeds

Flaxseeds

Vegan protein powder

Nutritional yeast

Kale

Arugula

Unsweetened almond milk

Fresh grocery

Zucchini

Cauliflower

Spinach

Avocado

Blueberries

Strawberries

Tomatoes

Bell peppers

Green beans

Beverages

Water

Herbal tea

Spices & sauces

Coconut oil

Olive oil

Meal plan overview

Discover the balance of a low carb lifestyle with our vegan meal plan for a low carb diet. Packed with protein-rich and low-carb recipes, this plan caters to individuals looking to reduce carbohydrate intake while prioritizing plant-based options. Enjoy a variety of delicious options that align with your low carb and vegan dietary preferences.

Vegan meal plan for low carb diet exemplary product

Foods to eat

Non-Starchy Vegetables: Prioritize leafy greens, broccoli, cauliflower, and zucchini for low-carbohydrate, nutrient-dense options.
Plant-Based Proteins: Include tofu, tempeh, edamame, and legumes for protein without the high carb content.
Healthy Fats: Incorporate avocados, nuts, and seeds for healthy fats and satiety without added carbs.
Berries: Enjoy berries like strawberries, blueberries, and raspberries in moderation for lower-carb fruit options.
Non-Dairy Alternatives: Choose unsweetened almond milk, coconut milk, or other non-dairy alternatives with minimal carbs.
Cauliflower Rice or Zoodles: Substitute traditional grains with cauliflower rice or zucchini noodles to reduce carb intake.
Herbs and Spices: Flavor dishes with herbs and spices to enhance taste without adding extra carbs.
Hydration: Drink water and herbal teas to stay hydrated and support overall well-being.
Portion Control: Pay attention to portion sizes to manage carb intake effectively.
Individualized Nutrition: Adjust meal plans based on individual dietary needs, preferences, and carb goals.
Consult a Dietitian: Work with a registered dietitian to create a personalized low-carb vegan meal plan.

✅Tip

Include plenty of healthy fats from sources like avocados, nuts, and seeds to help keep you feeling satisfied on a low-carb vegan diet.

Foods not to eat

High-Carb Vegetables: Limit starchy vegetables like potatoes and sweet potatoes to moderate portions.
Sugary Snacks: Avoid sugary snacks and desserts to maintain a low-carb diet.
Processed Vegan Alternatives: Limit heavily processed vegan alternatives and choose whole, minimally processed foods.
Regular Exercise: Incorporate regular physical activity to complement the low-carb lifestyle.
Consult a Healthcare Professional: For concerns about nutritional adequacy or individual health, consult with a healthcare provider.

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Main benefits

The Vegan meal plan for a low carb diet emphasizes plant-based, low carbohydrate foods. It includes high-fiber vegetables, nuts, seeds, and plant-based proteins to maintain a low carb intake.

Recommended nutrient breakdown

Protein: 25%

Fat: 40%

Carbs: 30%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Focus on low-carb vegetables like zucchini, cauliflower, and spinach, which can be more affordable when in season. Tofu, tempeh, and seitan are great protein sources and can be bought in bulk. Berries, almonds, and chia seeds, purchased in bulk, can be cost-effective. Consider making your own vegan protein powder blends using ingredients like pea protein and hemp seeds.

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Extra tips

These low-carb snacks will keep you satisfied while adhering to your diet:

Avocado with lemon juice and salt
Cheese slices with walnuts
Celery with cream cheese
Deviled eggs
Smoked salmon on cucumber slices
Beef jerky (watch the sugar content)
Ham and cream cheese roll-ups

For a Vegan low carb diet, beverages should be low in sugars. Water is always the best choice. Herbal teas without added sugars are great. Black coffee, in moderation, can be included. Unsweetened almond milk or coconut milk are good plant-based milk options. Vegetable broth can be a warming, low-carb option.

A low-carb vegan diet challenges the conventional carb-heavy vegan approach by focusing on lower-carb, high-nutrient foods. Protein sources such as seitan, tofu, and tempeh, along with fats from nuts, seeds, and avocados, are central. Non-starchy vegetables replace typical grains and legumes as the staple. Careful planning is necessary to ensure adequate intake of all essential nutrients, including vitamins and minerals traditionally sourced from higher-carb plant foods.

Meal plan suggestion

Day 1

Breakfast:Avocado and spinach smoothie with unsweetened almond milk and a scoop of low-carb, plant-based protein powder
Lunch:Salad with mixed leafy greens, cucumbers, olives, avocado, and nuts, dressed with olive oil and lemon juice
Snack:Celery sticks with almond butter
Dinner:Grilled tofu with a side of steamed asparagus and a small serving of cauliflower rice
Calories🔥: 2000
Fat💧: 170g
Carbs🌾: 60g
Protein🥩: 121g

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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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