High Protein Low Carb Vegan Meal Plan – Overview
Understanding the concept of a high protein, low carb vegan meal plan isn’t rocket science.
You must feast on all the plant-based food sources while increasing your protein intake. Moreover, the carbs intake needs to be cut down to trigger the weight loss process in the body.
For decades, the vegan diet has been promoted as the healthiest diet.
So beneficial that experts found it helpful in reducing the risk of health issues like hypertension, certain types of cancer, type 2 diabetes, and other heart-related problems.
What is a high protein low carb vegan meal plan?
The idea here is to consume healthy calories while practicing a vegan diet. Hence, don’t go too low on carbs like a keto diet.
All you need to do is consume healthy carbs in limited amounts ( 100-120 grams) while increasing your protein intake.
Proteins help you stay full for long hours, and you would eat fewer calories that way. Eventually, your body will go into a calorie deficit and start using the excess fat around your body for fuel purposes.
Now, before you jump on with this diet, please go through the detailed guidelines and tips regarding this printable high-protein and low-carb vegan meal plan.
General guidelines for High protein low carb vegan meal plan
- Focus on vegan food sources that are high in protein and low in carbs
- Supplement your diet with whey protein in case you have not been able to fulfill the daily protein requirement via plant-based sources
- Avoid the consumption of all the refined and sugary food items that are high in calories
- Go for fresh and seasonal fruits and vegetables to bring on all the essential vitamins and minerals on your platter
- Drink adequate water during the day to keep your body away from dehydration issues
- Bring a healthy exercise routine into your daily schedule
Weekly planner for High protein low carb vegan meal plan
Day 1.
High protein low carb vegan meal plan – Pear banana smoothie
Breakfast- 1 serving of banana peanut-butter chia pudding with 1 cup of strawberries
Snack- 1 serving of protein chocolate shake with walnuts ( 1 oz)
Lunch- 1 serving of pear banana smoothie with granola ( 1 oz)
Snack- 1 serving of oat bran with apple
Dinner- 1 serving of peanut butter and banana oatmeal with 1 orange
Day 2.
High protein low carb vegan meal plan – Tofu scrambled eggs
Breakfast- 1 serving of tofu scrambled eggs with pecans ( 1oz)
Snack- 1 serving of protein avocado smoothie with 1 apple
Lunch- 2 servings of spring radish salad with 1 avocado
Snack- 1 serving of peanut butter and banana oatmeal with 1 serving of fruit salad
Dinner- 1 serving of blueberry maple syrup oatmeal with 2 oranges
Day 3.
High protein low carb vegan meal plan – Protein green smoothie
Breakfast- 1 serving of banana and almond butter with pecans ( 1 oz)
Snack- 1 serving of protein green smoothie
Lunch- 2 servings of tofu scrambled eggs with 1 cup of strawberries.
Snack- Pecans (1 oz)
Dinner- 1 serving of chocolate banana oatmeal with 1 serving of cinnamon apple bites
Day 4.
High protein low carb vegan meal plan – Lettuce, cucumber, walnut salad
Breakfast- 1 serving of oat bran and cinnamon with pecans ( 1 oz)
Snack- 1 serving of lettuce cucumber walnut salad with 1 cup of blueberries
Lunch- 1 serving of protein kale smoothie with 1 apple
Snack- 1 serving of spinach and avocado soup
Dinner- 2 servings of peanut butter and banana oatmeal
Day 5.
High protein low carb vegan meal plan – Pan-fried cinnamon bananas
Breakfast-1 serving of pan-fried cinnamon bananas with apple
Snack- 1 serving of Protein mango orange smoothie with chia
Lunch- 1 serving of cool summer cucumber and tomato tossed with 1 avocado
Snack- 1 serving of stir-fried tofu with mixed greens
Dinner- 1 serving of peanut butter banana oatmeal with 1 apple
Day 6.
High protein low carb vegan meal plan – Vegan protein smoothie
Breakfast- 1 serving of Scottish porridge with pecans ( 1 oz)
Snack- 1 serving of vegan protein smoothie
Lunch- 1 serving of spinach and avocado soup with 1 serving of cucumber slices
Snack- 1 serving of chocolate banana oatmeal with 1 apple
Dinner- 2 servings of mixed green salad with Brussels sprouts
Day 7.
High protein low carb vegan meal plan – Chocolate Oatmeal
Breakfast- 1 serving of tofu scrambled eggs with sundried tomatoes and spinach.
Snack- 1 serving of peanut butter protein smoothie
Lunch- 1 serving of oat bran with pecans ( 1 oz)
Snack- 1 serving of chocolate oatmeal with blueberries
Dinner- 1 serving of blueberry maple syrup oatmeal
The bottom line for a High protein low carb vegan meal plan
Just focus on your daily calorie intake and nutrition, and this diet plan can help you lose 1-2 pounds every week.
Also, consult your doctor or physician regarding this diet plan if you are diagnosed with certain health issues like diabetes or hypertension.
Printable High protein low carb vegan meal plan
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | 1 serving of banana peanut-butter chia pudding with 1 cup of strawberries | 1 serving of tofu scrambled eggs with pecans ( 1oz) | 1 serving of banana and almond butter with pecans ( 1 oz) | 1 serving of oat bran and cinnamon with pecans ( 1 oz) | 1 servings of pan-fried cinnamon bananas with apple | 1 serving of Scottish porridge with pecans ( 1 oz) | 1 serving of tofu scrambled eggs with sundried tomatoes and spinach. |
| Snack | 1 serving of protein chocolate shake with walnuts ( 1 oz) | 1 serving of protein avocado smoothie with 1 apple | 1 serving of protein green smoothie | 1 serving of lettuce cucumber walnut salad with 1 cup of blueberries | 1 serving of Protein mango orange smoothie with chia | 1 serving of vegan protein smoothie | 1 serving of peanut butter protein smoothie |
| Lunch | 1 serving of pear banana smoothie with granola ( 1 oz) | 2 servings of spring radish salad with 1 avocado | 2 serving of tofu scrambled eggs with 1 cup of strawberries. | 1 serving of protein kale smoothie with 1 apple | 1 serving of cool summer cucumber and tomato toss with 1 avocado | 1 serving of spinach and avocado soup with 1 serving of cucumber slices | 1 serving of oat bran with pecans ( 1 oz) |
| Snack | 1 serving of oat bran with apple | 1 serving of peanut butter and banana oatmeal with 1 serving of fruit salad | Pecans (1 oz) | 1 serving of spinach and avocado soup | 1 serving of stir-fried tofu with mixed greens | 1 serving of chocolate banana oatmeal with 1 apple | 1 serving of chocolate oatmeal with blueberries |
| Dinner | 1 serving of peanut butter and banana oatmeal with 1 orange | 1 serving of blueberry maple syrup oatmeal with 2 oranges | 1 serving of chocolate banana oatmeal with 1 serving of cinnamon apple bites | 2 servings of peanut butter and banana oatmeal | 1 serving of peanut butter banana oatmeal with 1 apple | 2 servings of mixed green salad with Brussels sprouts | 1 serving of blueberry maple syrup oatmeal |
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