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

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)

Paleo Vegan Meal Plan

Low Carb Vegetarian Meal Plan