Printable Low Carb Vegan Meal Plan
Losing weight while staying vegan isn’t that hard. With a low-carb vegan meal plan, you can always make that a sheer possibility.
Now, for everyone who thinks that weight loss is synonymous with a low carb diet, let us bring you an interesting fact.
Research conducted by a team of dieticians and nutritionists in California has come up with some key findings and observations.
According to them, fewer carbs don’t always guarantee a quick weight loss. Instead, your body is missing key nutrients like dietary fibers.
Hence, it is advisable to keep the carbs consumption to a moderate level.
So, in case you are obsessed with losing weight while practicing a vegan diet, lower down your carb intake to a specific level ( and not too low like the Keto diet or Atkins diet).
What is a low carb vegan meal plan?
People on a vegan diet don’t consume meat, dairy, poultry, or seafood. So, while following this diet plan, you can only include all the plant-based food sources in your daily meals.
And yes, you have to cut down on your carb intake to a certain level( around 80-100 grams per day). Moreover, don’t forget to consider the following guidelines regarding the printable low carb vegan meal plan.
A general guideline for a low carb vegan meal plan
- Include only low carb plant-based food options in your daily meals
- Opt for specific dietary supplements to fulfill the daily nutritional requirements of your body
- Keep distance from every kind of processed or packaged food option that comes on board with added calories and preservatives
- Go for home-cooked food that doesn’t include any condiments and harmful chemicals
- Never skip your go-to liquid ( water) during the day as that will help you to stay hydrated all day long
- Indulge in a light to heavy exercising routine to gain the best benefits out of this diet plan
Weekly planner for low carb vegan meal plan
Day 1.
Low carb vegan meal plan – Mango orange smoothie
Breakfast- 1 serving of mango orange smoothie with granola ( 1 oz)
Snack- 1 serving of protein banana smoothie
Lunch- 1 serving of banana nut oatmeal with 2 cups of strawberries
Snack- 1 serving of seedy avocado toast with 1 apple
Dinner- 1 serving of Hazle nut and banana sushi with 1 orange
Day 2.
Low carb vegan meal plan – Strawberry protein shake
Breakfast- 1 serving of strawberry protein shake with banana peanut- butter chia pudding
Snack- 1 serving of peanut butter and banana toast
Lunch- 2 servings of brown sugar pecan oatmeal
Snack- 1 serving of peanut butter with banana
Dinner- 1 serving of ginger apple and mint green smoothie
Day 3.
Low carb vegan meal plan – Protein avocado shake
Breakfast- 1 serving of grape, orange, and banana smoothie with pecans ( 1 oz)
Snack- 1 serving of protein avocado shake
Lunch- 2 servings of tofu scramble with roasted broccoli
Snack- 1 serving of seedy avocado toast with almonds (1 oz)
Dinner- 1 serving of chocolate banana oatmeal with 1 orange
Day 4.
Low carb vegan meal plan – Pear oatmeal
Breakfast- 1 serving of breakfast fruit smoothie with granola ( 2 oz)
Snack- 1 serving of vanilla protein shake with almonds ( 1oz)
Lunch- 1 serving of pear oatmeal with 1 apple
Snack- 1 serving of mango smoothie with pecans (1 oz)
Dinner- 1 serving of roasted Brussels sprouts
Day 5.
Low carb vegan meal plan – Refried beans and avocado
Breakfast- 1 serving of protein oatmeal with blueberries
Snack- 1 serving of protein chocolate shake with walnuts ( 1 oz)
Lunch- 1 serving of refried beans and avocado
Snack- 1 serving of orange banana and grape smoothie
Dinner- 1 serving of roasted kale with peppered cheese slices
Day 6.
Low carb vegan meal plan – Spinach and banana smoothie
Breakfast- 1 serving of spinach and banana smoothie
Snack- 1 serving of carrot juice with 1 cup of blueberries
Lunch- 2 servings of tofu eggs with a mixed green salad
Snack- 1 serving of vanilla protein shake
Dinner- 2 servings of oatmeal and raisins
Day 7.
Low carb vegan meal plan – Maple brown sugar oatmeal
Breakfast- 1 serving of green vegan smoothie
Snack- 1 serving of protein avocado shake with walnuts ( 1 oz)
Lunch- 1 serving of roasted Brussels sprouts with tofu scramble
Snack- 1 serving of protein chocolate avocado smoothie
Dinner- 1 serving of maple brown sugar oatmeal with pecans ( 1oz)
The bottom line for low carb vegan meal plan
It’s now since long that we all get to hear about the amazing health benefits of a vegan diet.
Now, while making just a few changes with your existing vegan diet, you can quickly lose around 1-2 pounds per week with this low carb vegan meal plan.
Printable (PDF) low carb vegan meal plan
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | 1 serving of mango orange smoothie with granola ( 1 oz) | 1 serving of strawberry protein shake with banana peanut- butter chia pudding | 1 serving of grape, orange, and banana smoothie with pecans ( 1 oz) | 1 serving of breakfast fruit smoothie with granola ( 2 oz) | 1 serving of protein oatmeal with blueberries | 1 serving of spinach and banana smoothie | 1 serving of green vegan smoothie |
| Snack | 1 serving of protein banana smoothie | 1 serving of peanut butter and banana toast | 1 serving of protein avocado shake | 1 serving of vanilla protein shake with almonds ( 1oz) | 1 serving of protein chocolate shake with walnuts ( 1 oz) | 1 serving of carrot juice with 1 cup of blueberries | 1 serving of protein avocado shake with walnuts ( 1 oz) |
| Lunch | 1 serving of banana nut oatmeal with 2 cups of strawberries | 2 servings of brown sugar pecan oatmeal | 2 serving of tofu scramble with roasted brocolli | 1 serving of pear oatmeal with 1 apple | 1 serving of refried beans and avocado | 2 serving of tofu eggs with mixed green salad | 1 serving of roasted Brussels sprouts with tofu scramble |
| Snack | 1 serving of seedy avocado toast with 1 apple | 1 serving of peanut butter with banana | 1 serving of seedy avocado toast with almonds (1 oz) | 1 serving of mango smoothie with pecans (1 oz) | 1 serving of orange banana and grape smoothie | 1 serving of vanilla protein shake | 1 serving of protein chocolate avocado smoothie |
| Dinner | 1 serving of Hazle nut and banana sushi with 1 orange | 1 serving of ginger apple and mint green smoothie | 1 serving of chocolate banana oatmeal with 1 orange | 1 serving of roasted Brussels sprouts | 1 serving of roasted kale with peppered cheese slices | 2 servings of oatmeal and raisins | 1 serving of maple brown sugar oatmeal with pecans ( 1oz) |
Damla Sengul, a seasoned Food Editor at Dietsmealplan.com, boasts a 5-year worth of expertise as a digital editor, with a specific focus on authentic recipe content. Her expertise extends to various crucial aspects of the cookery world, including in-depth research on renowned chefs worldwide and innovative recipe development. Additionally, Damla is an enthusiastic baker who dedicates part of her time crafting delightful celebration cakes for her friends.