Low Carb Vegan Meal Plan (Printable)

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 on 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, dont forget to consider the following guidelines regarding the printable low carb vegan meal plan.

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 options 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

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

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

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 serving of tofu scramble with roasted brocolli

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

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

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

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 serving of tofu eggs with 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

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)

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

MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
Breakfast1 serving of mango orange smoothie with granola ( 1 oz)1 serving of strawberry protein shake with banana peanut- butter chia pudding1 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 blueberries1 serving of spinach and banana smoothie1 serving of green vegan smoothie
Snack1 serving of protein banana smoothie1 serving of peanut butter and banana toast1 serving of protein avocado shake1 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)
Lunch1 serving of banana nut oatmeal with 2 cups of strawberries2 servings of brown sugar pecan oatmeal2 serving of tofu scramble with roasted brocolli1 serving of pear oatmeal with 1 apple 1 serving of refried beans and avocado2 serving of tofu eggs with mixed green salad1 serving of roasted Brussels sprouts with tofu scramble
Snack1 serving of seedy avocado toast with 1 apple 1 serving of peanut butter with banana1 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 smoothie1 serving of vanilla protein shake1 serving of protein chocolate avocado smoothie
Dinner1 serving of Hazle nut and banana sushi with 1 orange1 serving of ginger apple and mint green smoothie1 serving of chocolate banana oatmeal with 1 orange1 serving of roasted Brussels sprouts1 serving of roasted kale with peppered cheese slices2 servings of oatmeal and raisins 1 serving of maple brown sugar oatmeal with pecans ( 1oz)

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