Meal Planning Ideas: Low Carb Vegan

posted in: FITNESS, LIFESTYLE, VEGAN | 18

Something I’ve been trying recently is reducing my carb intake. This is something that is pretty much unheard of in the vegan community. There is a lot of High Carb Low Fat, 80/10/10 type diets that have large followings. While this type of diet clearly really works for a lot of people, it’s not working for me.

I wanted to try a lower carb, higher fat diet, to help lose those last few kilos (since going vegan I’ve lost about 7kgs so far with little to no effort). You might have also read about my skin problems of late, and eating less sugar and processed foods will hopefully help clear some of this up.

A quick disclaimer. I am not a dietician, nutritionist, or anything of the sort. These are merely just a few meals I’ve been loving and making of late that are lower in carbohydrates. I’m also trying to eat more whole foods, and less processed foods.

Below I’ve listed out some of my favourite recipes and foods I’ve been having lately. If there is no recipe available online, I’ve written out the ingredients that I use. Please keep in mind that because we all have different body types and metabolisms, some of these food amounts will need to be tweaked for your body and your goals. I use Cron-o-meter to track my food on my computer. This phone app costs money, but desktop version is free. Shhh!

I also put lunches and dinners together, because I usually do meal prep and cook batches of two or four servings of a meal at a time.

 

Breakfast
  • Southwest Tofu Scrambleย I swap out the capsicum and kale for wilted spinach, mushrooms and bokchoy.
  • Chia Pudding with raspberries
    • 2 Tbsp Chia Seeds
    • 1/2 cup Almond Milk
    • 1/2 cup frozen raspberries (optional)
      • Mix in a container and leave in fridge overnight
  • Homemade Protein Barsย I sometimes make these without the dark chocolate, they are pretty tasty both ways!

 

Lunch/Dinner
  • Soy & Ginger Green Stirfry with Slendier Noodles – I play around with amounts of different vegetables
    • small onion
    • pak choy
    • celery
    • baby spinach leaves
    • asparagus spears
    • minced garlic
    • brocollini
    • tofu
    • slendier noodles
    • Sauce – teaspoon minced ginger, 4 TBSP soy sauce or tamari, chilli powder (optional), mix and add to finished stirfry
  • Tofu Curry Stirfry (the same recipe as above, except change the sauce to be:
    • 1/3rd jar of yellow curry paste
    • 1 can of coconut milk
    • 1 TBSP peanut butter (optional – makes it a satay curry!)
    • add ingredients to stir fry and stir through until coconut milk starts to thicken
  • Zuchinni Frittersย I normally have these with a salad, olive oil and lime juice
  • Roasted Asparagus and Zucchini, Blanched Broccollini and Cauliflower Rice. A super simple recipe but SO delicious.

 

Snacks

Roasted Unsalted Almonds

Celery with Almond Butter

Small snack of berries – these fruits are low in carbs but high in nutrition!

I hope this post was helpful for those looking for meal ideas for a low carb vegan diet!

Let me know if you’d like me to do a more posts like this in the future!

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  • I may not be vegan but I’d love to try this because I also need to lower my carb intake. It just feels so heavily unhealthy when I ate too much bad carbs in a day. Thanks for sharing your recipes!

    Love, Fads
    Instagram โ€ข Twitter

    • Kate Flint

      I was feeling the same way, hope this post helps a little! ๐Ÿ™‚

      Kate | themintedblog.com

  • Celery with almond butter is one of my go-to snacks as well!

    Sharni // A Girl & Grey

    • Kate Flint

      Let’s be real, almond butter on anything makes it 10x better ๐Ÿ˜€

  • Some yummy sounding ideas! Can’t wait to try some! I love chia pudding!!

    • Kate Flint

      Chia pudding is literally my life right now haha, it’s so good and keeps me full for so long!

  • While I am not vegan, I am definitely taking note of these recipes and snack options as I would love to reduce my carb intake. The Chia Pudding with raspberries sounds like the perfect way to start the day!

    • Kate Flint

      I’ve legit been having that breakfast for about four weeks and I’m not sick of it, so yummy!

  • HerQuarters

    I want to make the Soy & Ginger Green Stirfry with noodles! Yum ๐Ÿ™‚

    • Kate Flint

      It’s seriously delicious!

  • Such a great meal plan! The lunches and dinners sound so good! I’m a vegetarian and it would be great to do vegan for a bit ๐Ÿ™‚ Feeling inspired…
    Isabella | http://www.digyhu.com

    • Kate Flint

      That’s great to hear! Good to mix things up a bit once in a while ๐Ÿ™‚

  • This post has come at the most perfect time! I’m trying to be more adventurous with my healthy meals. Can’t wait to try some of these recipes x

    • Kate Flint

      Great news Rachel! I hope you find something you love in here to try! xx

  • I’m not a vegan – but I love these meal ideas! Zucchini fritters…mmmm!

    Tasha // shiwashiful.

    • Kate Flint

      They are soooo good, especially with some salt and lime added ๐Ÿ˜›

  • Loving these meal ideas! I always struggle with breakfast, I feel like I have to have toast otherwise I feel hungry like 20 minutes later! Maybe you could do a blog post on vegan breakfast ideas? I’d love to read that ๐Ÿ™‚

    x
    Ironic Minimalist / http://www.ironicminimalist.com

    • Kate Flint

      I am the opposite! If I eat toast, I just want to keep eating and eating and eating hahaha! I will start working on a vegan breakfast ideas post, thanks for the idea ๐Ÿ™‚ x x