Vegan meal plan for low carb high protein
Listonic team
Updated on Nov 22, 2024
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.
Meal plan grocery list
Dry goods
Lentils
Chickpeas
Quinoa
Almonds
Chia seeds
Flaxseeds
Plant based
Tofu
Tempeh
Seitan
Vegan protein powder
Zucchini noodles
Cauliflower rice
Vegan yogurt
Unsweetened almond milk
Fresh grocery
Spinach
Kale
Broccoli
Avocado
Beverages
Water
Spices & sauces
Olive oil
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.
Foods to eat
Plant-Based Proteins: Incorporate tofu, tempeh, and legumes for a protein-rich diet.
Low-Carb Vegetables: Choose non-starchy vegetables like leafy greens, broccoli, and cauliflower.
Whole Grains in Moderation: Opt for small portions of quinoa, brown rice, and oats for sustained energy.
Healthy Fats: Include avocados, nuts, and olive oil for a source of healthy fats.
Non-Sweetened Plant-Based Milk: Choose unsweetened and fortified plant-based milk options.
Seeds: Sprinkle seeds like chia, flaxseed, and pumpkin seeds for added nutrients.
Herbs and Spices: Enhance flavors with a variety of herbs and spices like basil, turmeric, and garlic.
Low-Carb Fruits: Enjoy small portions of berries, avocados, and tomatoes for natural sweetness.
Plant-Based Snacks: Snack on celery with nut butter, cucumber slices, or seaweed snacks.
Hydration: Stay hydrated with water, herbal teas, and black coffee.
✅Tip
Foods not to eat
High-Carb Foods: Limit high-carb foods like bread, pasta, and sugary snacks to adhere to a low-carb diet.
Sugar and Sweetened Foods: Avoid added sugars and sweetened snacks to control carbohydrate intake.
Processed Low-Carb Products: Minimize consumption of processed low-carb alternatives and focus on whole foods.
Starchy Vegetables: Reduce intake of starchy vegetables like potatoes and corn on a low-carb plan.
High-Calorie Snacks: Be mindful of calorie-dense snacks that may hinder low-carb goals.
Excessive Fruit Consumption: While fruits are nutritious, moderate their consumption due to natural sugars.
Refined Grains: Limit refined grains to maintain a lower carbohydrate intake.
Sweetened Beverages: Avoid sugary drinks, opting for water or unsweetened plant-based alternatives.
Processed Vegan Meats: Consume vegan meat alternatives in moderation due to their processing.
Unbalanced Meals: Ensure a well-balanced diet with a variety of nutrients to promote overall well-being.
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Main benefits
The Vegan meal plan for low carb high protein focuses on minimizing carbs while maximizing protein intake, using plant-based sources like legumes, seeds, and low-carb vegetables.
Recommended nutrient breakdown
Protein: 30%
Fat: 35%
Carbs: 30%
Fiber: 3%
Other: 2%
How to budget on this meal plan
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Extra tips
These vegan snacks are perfect for a low-carb, high-protein diet:
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.
Meal plan suggestion
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🔥: 1800Fat💧: 120gCarbs🌾: 55gProtein🥩: 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🔥: 1900Fat💧: 115gCarbs🌾: 60gProtein🥩: 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🔥: 1900Fat💧: 110gCarbs🌾: 60gProtein🥩: 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🔥: 1900Fat💧: 115gCarbs🌾: 60gProtein🥩: 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🔥: 1900Fat💧: 110gCarbs🌾: 60gProtein🥩: 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🔥: 1900Fat💧: 115gCarbs🌾: 55gProtein🥩: 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🔥: 1900Fat💧: 110gCarbs🌾: 60gProtein🥩: 130g
Want to learn more?
- Effect of a hypocaloric, nutritionally complete, higher-protein meal plan on bone density and quality in older adults with obesity: a randomized trial
- A high-protein breakfast induces greater insulin and glucose-dependent insulinotropic peptide responses to a subsequent lunch meal in individuals with type 2 diabetes
⚠️Keep in mind
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