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Vegan meal plan for low carb high protein

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

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Meal plan grocery list

Tofu

Tempeh

Seitan

Lentils

Chickpeas

Quinoa

Almonds

Chia seeds

Flaxseeds

Spinach

Kale

Broccoli

Avocado

Vegan protein powder

Olive oil

Zucchini noodles

Cauliflower rice

Vegan yogurt

Unsweetened almond milk

Water

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Meal plan overview

Discover the perfect balance of low carb and high protein with our vegan meal plan. 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 high protein dietary preferences on a vegan lifestyle.

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Foods to eat

  • Calorie-Dense Foods: Incorporate nuts, seeds, and nut butters for extra calories.
  • Healthy Fats: Avocado, coconut oil, and olive oil can contribute to increased calorie intake.
  • Whole Grains: Choose brown rice, quinoa, and oats for nutrient-dense carbohydrates.
  • Plant-Based Proteins: Include tofu, tempeh, and legumes for protein-rich meals.
  • Dried Fruits: Snack on dried fruits like raisins, dates, and apricots for added calories.
  • Plant-Based Milk: Opt for fortified plant-based milk to support overall nutrition.
  • Smoothies: Blend fruits, vegetables, plant-based protein, and nut butter for a calorie-packed smoothie.
  • Grilled Vegetables: Enhance meals with grilled vegetables for added flavor and nutrients.
  • Nutrient-Dense Snacks: Enjoy snacks like hummus with veggies or guacamole with whole-grain crackers.
  • Water: Stay hydrated with water between meals to support overall health.

✅ Tip

Incorporate calorie-dense foods like nuts, seeds, and nut butters into your meals and snacks to help increase your overall calorie intake.

Foods not to eat

  • Empty Calorie Snacks: Minimize consumption of snacks with empty calories and little nutritional value.
  • Sugary Beverages: Avoid sugary drinks, opting for water or unsweetened plant-based alternatives.
  • Excessive Fiber: While fiber is essential, excessive amounts may contribute to feeling overly full.
  • Low-Calorie, High-Volume Foods: Be mindful of foods that may fill you up without providing sufficient calories.
  • Processed Low-Calorie Snacks: Limit intake of processed snacks labeled as low-calorie, as they may lack nutrients.
  • Extreme Restriction: Avoid overly restrictive diets that may compromise overall nutrition.
  • Unbalanced Meals: Strive for well-balanced meals to ensure a variety of nutrients.
  • Skipping Meals: Consistently skipping meals may hinder weight gain efforts.
  • Unhealthy Fats: Limit intake of unhealthy fats found in fried and processed foods.
  • Excessive Salt: Control salt intake to support overall health and well-being.

Main benefits

The Vegan meal plan for gaining weight includes calorie-dense, nutritious vegan foods. It's designed for healthy weight gain through a balanced, plant-based diet.

🎓 Recommended nutrient breakdown

Fat

Carbs

Protein

Fiber

Other

Food alternatives

Maintaining a low carb, high protein vegan diet can be delicious with the right substitutions. Here are some suggestions:

  • Replace quinoa with hemp seeds for a higher protein content.
  • Instead of zucchini noodles, try shirataki noodles for a low-carb alternative.
  • Swap cauliflower rice with broccoli rice for a different taste and texture.
  • Use pistachios instead of almonds for a unique flavor and added protein.
  • For a different creamy texture, replace vegan yogurt with coconut yogurt.

How to budget on this meal plan

Focus on low-carb vegetables like zucchini and cauliflower, which can be more affordable when in season. Tofu, tempeh, and seitan are great protein sources and can be bought in bulk. Nuts and seeds, such as almonds and chia seeds, are versatile and economical. Vegan protein powder can be made at home for cost savings. Unsweetened almond milk and vegan yogurt can be bought in larger containers.

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Extra tips

Any healthy snack ideas?

These vegan snacks are perfect for a low-carb, high-protein diet:

What should I drink on this meal plan?

On a vegan low carb high protein diet, beverages like almond milk as a low carb option, soy milk for protein, herbal teas for a relaxing drink without carbs, water to stay hydrated, and black coffee for an energizing, carb-free option are ideal.

How to get even more nutrients?

A vegan low-carb, high-protein diet focuses on reducing carbohydrate intake while increasing protein sources. This involves prioritizing foods like tofu, tempeh, seitan, and legumes, which are low in carbs but high in protein. Nuts and seeds provide additional protein and healthy fats. Non-starchy vegetables complement this diet by offering essential nutrients and fiber without adding excessive carbs.

Meal plan suggestion

Vegan Meal Plan for Low Carb High Protein

This meal plan is tailored for individuals following a vegan lifestyle who are focusing on a low-carb, high-protein diet. It includes a variety of plant-based protein sources and low-carb vegetables to support protein intake while minimizing carbohydrate consumption.

Day 1

  • Breakfast: Tofu scramble with spinach and cherry tomatoes cooked in olive oil
  • Lunch: Chickpea and avocado salad with mixed greens, cucumber, and a lemon-tahini dressing
  • Dinner: Grilled tempeh with roasted broccoli and cauliflower rice
  • Snack: Handful of almonds

Calories: 1800  Fat: 120g   Carbs: 55g   Protein: 120g

Day 2

  • Breakfast: Chia seed pudding made with unsweetened almond milk, topped with sliced almonds and berries
  • Lunch: Lentil and vegetable soup with kale and carrots
  • Dinner: Baked tofu with zucchini noodles and marinara sauce
  • Snack: Celery sticks with almond butter

Calories: 1900  Fat: 115g   Carbs: 60g   Protein: 125g

Day 3

  • Breakfast: Vegan protein smoothie made with spinach, kale, unsweetened almond milk, flaxseeds, and vegan protein powder
  • Lunch: Quinoa salad with diced avocado, cherry tomatoes, cucumber, and a lime-cilantro dressing
  • Dinner: Seitan stir-fry with bell peppers, onions, and broccoli served over cauliflower rice
  • Snack: Flaxseed crackers with guacamole

Calories: 1900  Fat: 110g   Carbs: 60g   Protein: 130g

Day 4

  • Breakfast: Tofu and vegetable breakfast bowl with sautéed kale, mushrooms, and avocado
  • Lunch: Spinach salad with grilled tempeh, cherry tomatoes, sliced almonds, and balsamic vinaigrette
  • Dinner: Chickpea curry with coconut milk, served over zucchini noodles
  • Snack: Vegan yogurt topped with flaxseeds

Calories: 1900  Fat: 115g   Carbs: 60g   Protein: 125g

Day 5

  • Breakfast: Almond flour pancakes topped with fresh berries and unsweetened coconut flakes
  • Lunch: Lentil and vegetable stir-fry with snow peas, bell peppers, and tofu
  • Dinner: Grilled portobello mushrooms stuffed with quinoa, spinach, and vegan cheese
  • Snack: Roasted chickpeas seasoned with cumin and paprika

Calories: 1900  Fat: 110g   Carbs: 60g   Protein: 130g

Day 6

  • Breakfast: Vegan protein smoothie bowl topped with sliced almonds, chia seeds, and shredded coconut
  • Lunch: Cauliflower rice stir-fry with tempeh, broccoli, and snap peas
  • Dinner: Baked tofu with roasted Brussels sprouts and a side salad
  • Snack: Celery sticks with tahini

Calories: 1900  Fat: 115g   Carbs: 55g   Protein: 130g

Day 7

  • Breakfast: Avocado and spinach smoothie made with unsweetened almond milk, flaxseeds, and vegan protein powder
  • Lunch: Quinoa and kale salad with roasted chickpeas, avocado, and lemon-tahini dressing
  • Dinner: Seitan fajitas with sautéed peppers and onions, served in lettuce wraps
  • Snack: Handful of mixed nuts

Calories: 1900  Fat: 110g   Carbs: 60g   Protein: 130g

These values are approximate and can vary slightly based on specific portion sizes and preparation methods.

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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.