Printable Low Carb Vegan Meal Plan
Losing weight while staying vegan isn’t that hard. You can always make that a sheer possibility with a low-carb vegan meal plan.
Now, for everyone who thinks that weight loss is synonymous with a low carb diet, let us bring an interesting fact.
Research conducted by a team of dieticians and nutritionists in California has yielded some key findings and observations.
According to them, fewer carbs don’t always guarantee quick weight loss. Instead, your body is missing key nutrients like dietary fibers.
Hence, it is advisable to keep carb consumption to a moderate level.
So, in case you are obsessed with losing weight while practicing a vegan diet, lower 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 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 been a long time since we all heard about the fantastic health benefits of a vegan diet.
Now, while making just a few changes to your 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) |
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