Diet Plan For The Vegan Low-Carb Diet

The vegan variant of the low-carb diet is a really healthy diet because here valuable vegetable proteins are optimally combined with high-quality vegetable fats and a limited amount of healthy carbohydrates. So that you can convince yourself that the vegan low-carb diet can taste varied and delicious, we have created a sample nutrition plan for you that will certainly make it easier for you to switch to the vegan version.

Low-carb vegan diet plan

Before you devote yourself to our nutrition plan, we recommend that you read our article “Low Carb – but vegan!” to inform about the background of the vegan low-carb diet. There you will gain insights into the various low-carb diets and learn everything about the health benefits of vegan low-carb diets.

To give you an idea of how delicious vegan low-carb recipes can be, we will show you what your personal nutrition plan could look like using 3 example days. Our suggestions can of course be modified to suit your taste.

The 3-day nutrition plan for the vegan low-carb diet

The following recipe suggestions are each designed for one person. They are healthy, quick to prepare, easy to use, and taste great. We wish you a good appetite!

The first vegan low-carb day

On the first vegan low-carb day, your nutrition plan could look like this (the preparation is explained below):

• Tofu Scramble with Parsley – 511.1 calories, 7.8g carbohydrates (KH), 33.7g protein, and 37.8g fat
• Hemp Protein Shake with Almond Milk – 97.8 calories, 13.8g carbs, 7.4g protein, and 12g fat
• Arugula Salad with Sprouts and Avocado Cream – 616.1 calories, 31.1g carbs, 14.9g protein, and 47.7g fat
• Cauliflower with Cashews – 594.3 calories, 25.4g carbs, 19.2g protein, and 46.2g fat

This day gives you a total of:

• 1820 kilocalories
• 78.1 grams of carbohydrates
• 75.2 grams of protein
• 143.7 grams of fat

Breakfast: Tofu scrambled eggs with parsley

• 200 g tofu – drained, patted dry, and crumbled with a fork
• 1 small onion – finely diced
• ½ pepper – washed, deseeded, and cut into fine rings
• ½ bell pepper – washed, seeded, and cut into small cubes
• 2 tbsp olive oil
• ½ bunch parsley

Crystal salt and black pepper from the mill

Some chili powder to taste.
Heat the oil in a pan. Add the onion, pepperoni, and paprika and sauté over medium-high heat, stirring, for about 5 minutes. Then add the tofu crumbs and let simmer for another 5 minutes. Season with salt, pepper, and possibly a little chili, and serve sprinkled with parsley.

Snack: Hemp protein shake with almond milk

Put 3 tbsp hemp protein in a shaker, fill it up with 250 ml almond milk and shake well. Depending on your taste, add some cocoa powder (sugar-free) or a pinch of bourbon vanilla.

Lunch: Rocket salad with sprouts and avocado cream

• 150g rocket (washed and spun dry)
• 50 g sprouts (lentils, mung beans, alfalfa, etc)
• 2 tomatoes – cut into small cubes
• 1 spring onion – cut into fine rings
• 1 avocado – puree the flesh along with the orange and lemon juice mentioned below
• 2 tbsp orange juice
• 1 tbsp lemon juice
• 1 tbsp olive oil
• Salt and pepper from the mill
• 1 handful of cashew nuts – crushed
• some parsley and 5 mint leaves – both finely chopped

Put the arugula, tomatoes, and spring onions in a bowl. Salt, and pepper, pour over the olive oil, and mix. Now fold in the avocado cream, add the sprouts, season everything again with salt and pepper, top with the cashew pieces, and serve sprinkled with the herbs.

Dinner: cauliflower with cashew nuts

• ½ cauliflower – cook until al dente
• 50 g cashew nuts – coarsely crushed
• 2 tbsp sesame oil
• 2 tsp turmeric
• 1 tsp cumin
• 1 tsp coriander
• salt and pepper
• 100 ml vegetable broth
• 50 ml oat cream

Heat the oil in a saucepan and briefly roast the spices (apart from salt and pepper) while stirring. Then add the pieces of Cahew and roast them as well. Top up with vegetable broth and bring to a boil. Add the oatmeal and season with salt and pepper. Add the cauliflower florets and heat briefly again.

The second vegan low-carb day

On the second low-carb day, your nutrition plan could look like this:

• Pea Protein Shake with Berry Blend – 208.9 calories, 26.6g carbs, 24g protein, and 12.4g fat
• Quinoa with Spinach and Chanterelles – 372.1 calories, 25.1g carbs, 14.3g protein, and 25.4g fat
• Tigernut Flakes with Almond Milk – 426 calories, 10.5g carbs, 9.8g protein, and 74g fat
• Pea Soup with Tofu Skewers – 748.8 calories, 50.1g carbs, 43.4g protein, and 42.4g fat

This day gives you a total of:

• 1756 kilocalories
• 112.3 grams of carbohydrates
• 91.5 grams of protein
• 87.6 grams of fat

Breakfast: Pea protein shake with berry mix

• 100 g mixed frozen berries – defrosted
• 3 tbsp pea protein
• 250 ml almond milk
• 1 tsp xylitol

Put the berries in a blender and mix with a little water to a pulp. Then fill it up with almond milk and add the protein. Mix again briefly and sweeten with xylitol.

Lunch: Quinoa with spinach and chanterelles

• 50 g quinoa – cooked in vegetable broth
• 200 g frozen spinach – thawed
• 100g chanterelles – cleaned and chopped
• 2 tbsp coconut oil
• 2 small onions – finely chopped
• 2 garlic cloves – finely chopped
• salt, pepper, and nutmeg
• 1 tsp tamari (soy seasoning)
• 1/3 bunch parsley – finely chopped

Preparation spinach:

Heat 1 tbsp coconut oil in a small pan and sauté half the onion cubes with half the garlic cubes in it. Then add the drained spinach and let it boil for a while. Season with salt, pepper, and nutmeg.

Preparation of chanterelles:

Heat 1 tbsp coconut oil in a pan and sauté the other half of the onion and garlic cubes in it. Then add the chanterelles and sauté. Season with salt and pepper. Then deglaze with tamari and sprinkle with parsley.

Serve the quinoa, spinach, and chanterelles together. Enjoy your meal!

Snack: Tigernut flakes with almond milk

• 100 g tigernut flakes
• 200 ml almond milk

Place the tigernut flakes in a bowl and mix them with the almond milk.

Dinner: Creamy light pea soup with tofu skewers

• 150 grams of peas
• 300 ml vegetable broth
• 1 small onion – finely diced
• 1 small piece of ginger (about the size of a thumbnail) – finely diced
• 1 tbsp coconut oil
• 150 ml oat cream
• Salt pepper
• 1/3 bunch of parsley
• 1 wooden skewer
• 100 g smoked tofu
• 1 shallot
• 1 tbsp coconut oil
• 1 tbsp tamari (soy sauce)
• 1/3 tsp each of cumin and sweet paprika powder
• some cayenne pepper

Heat the coconut oil in a saucepan. Sauté the onion and ginger cubes in it. Add the peas, deglaze with vegetable stock and cook covered for about 8 minutes over medium heat.

In the meantime, cut the tofu into equal-sized cubes. Peel the shallot and cut it into wide rings. Thread the tofu and shallots alternately onto the wooden skewer. Then season with cumin, paprika, and cayenne and set aside.

Remove the soup from the stove, and add the oat cream and puree with a hand blender. Season with crystal salt and pepper and leave covered for 10 minutes.

Heat 1 tbsp coconut oil in a pan and fry the skewers on all sides until crispy. Finally, deglaze with soy sauce.

Fold the parsley into the pea soup, arrange on the plate and decorate it with the tofu skewer.

The third vegan low-carb day

On the third vegan low-carb day, your nutrition plan could look like this:

• Coconut Yogurt with Fresh Figs – 473.3 calories, 28.3g carbs, 8.7g protein, and 36g fat
• Spicy Chickpeas Indian Style – 775.9 kcal, 74g carbs, 28.5g protein, and 39.8g fat
• Lupine Escalope with Cucumber Salad – 371.5 calories, 8.8 g carbs, 24.5 g protein, and 25.1 g fat
• Baked Eggplant with Tomatoes and Olives on Konjac Spaghetti – 283.1 kcal, 12.1 g carbs, 4.1 protein, and 24.3 g fat

This day gives you a total of:

• 1900 calories
• 123.2 grams of carbohydrates
• 65.8 grams of protein
• 125.2 grams of fat

Breakfast: Coconut yogurt with fresh figs

• 150 g coconut yogurt (from the health food store, this does not mean coconut-flavored cow’s milk yogurt, but yogurt made from coconut milk)
• 3 ripe figs – washed and quartered (or seasonal fruit)
• 12 almonds

Place all the ingredients in a blender and blend until the almonds break into small pieces.

Lunch: Spicy chickpeas – Indian style

• 1 jar of cooked chickpeas (about 350 g)
• 200g of tomato passata
• 100 g cherry tomatoes – sliced
• 1 onion – finely chopped
• 1 garlic clove – finely chopped
• 1 piece ginger (about the size of a thumbnail) – finely chopped
• ½ chili pepper – deseeded and cut into fine rings
• 1 tsp cumin
• ½ teaspoon each of garam masala, ground coriander, and turmeric
• 3 tbsp coconut oil
• Salt, pepper, if necessary some chili powder
• 1 tablespoon coriander leaves, finely chopped, for sprinkling

Heat the coconut oil in a saucepan and sauté the onion, ginger, chili rings, and garlic over medium-high heat. Then add the spices (apart from salt, pepper, and chili) and roast briefly.

Fill with the tomato passata, add the chickpeas and simmer for 5 minutes. Then fold in the tomato slices.

After a further 5 minutes, season with salt, pepper, and chili, if necessary, remove from the heat and leave covered for 5 minutes. Sprinkle with coriander before serving.

Snack: lupine schnitzel with cucumber salad

• 1 lupine escalope (organic)
• 1 tsp coconut oil
• 150 g cucumber
• 2 tsp olive oil
• Seasoned Salt

Peel the cucumber and cut it into thin slices. Place in a small bowl, drizzle over the olive oil, and season with herb salt. Fry the lupine schnitzel in 1 tsp coconut oil for about 2 minutes on each side.

Dinner: Baked eggplant with tomatoes and olives on Konjac Spaghetti

• 125g konjac spaghetti
• 100 g aubergine – cut into small cubes
• 200 g tomatoes – cut into small cubes
• ½ shallot – finely diced
• 1 small garlic clove – finely diced
• about 10 g pitted black olives – quartered
• 2 tbsp olive oil
• 100 ml vegetable broth
• Salt, pepper, and some chili

Heat the oven to 180°C, place the aubergine cubes on a baking tray lined with baking paper, drizzle (or spray) with 1 tablespoon of olive oil, and cook in the oven for about 5 to 8 minutes.

Meanwhile, cook the noodles according to the package directions.

Heat 1 tbsp olive oil in a pan and sauté the onions and garlic over medium heat. Add the tomato pieces and deglaze with the vegetable broth. Boil briefly.

Reduce the heat, add the aubergine cubes and pasta and simmer until the sauce has thickened. Then fold in the olives, season with salt, pepper, and chili, and let stand briefly covered.

Your individual nutrition plan

Now it’s your turn to get creative. If you have read the article “Low carb – but vegan!”, together with our recipe suggestions above, you already have the most important information for creating your own vegan low-carb nutrition plan. We wish you a lot of joy, health, and of course bon appetite with the vegan one low carb diet.