With the explosion in popularity of low-carb diets for weight loss, like the ketogenic diet and Whole30 diet, you may be thinking that no-carb is better than low-carb. In fact, eating too few carbohydrates can actually make weight loss harder because you miss out on fiber from whole grains and legumes that help you to feel full and satisfied on fewer calories.
If you’re already following a vegan diet, going low-carb means you’ll be cutting back on healthy carbs such as whole grains, beans, starchy vegetables and fruits, which supply essential nutrients that replace those from animal products like protein. To ensure you still get the necessary nutrients, we’ve designed this low-carb vegan meal plan to be lower in carbs, which gets you around 100 to 125 grams per day, but it is not as restrictive as very-low-carb diets that suggest consuming as few as 20 g of carbs per day. Each day is fueled by healthy whole foods, including moderate amounts of complex carbs (like whole-grain muesli, sweet potatoes and berries), with daily protein and fiber totals ringing in at 50 g and 30 g per day, respectively, to help you feel satisfied.
How We Create Meal Plans
Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
How to Meal-Prep Your Week of Low-Carb Vegan Meals
- Make the Make-Ahead Smoothie Freezer Packs and stash them in your freezer until ready to use on Days 1, 2 and 7. The recipe makes 5 servings total, so save the remaining 2 smoothie packs for another week.
- Make the Tofu Crumbles and Citrus Vinaigrette for meal prep on Sunday to use throughout the week in different meals.
- Cook the Spicy Weight-Loss Cabbage Soup so it’s ready to have for lunch on Day 2. Save extra servings to have on Days 3 and 4.
Day 1
Breakfast (222 calories, 35 g carbohydrates)
- 1 serving Make-Ahead Smoothie Freezer Pack
- 1 cup unsweetened vanilla almond milk or soymilk
- 1/2 scoop low-carb plant-based protein powder (try Vega Sport, Sunwarrior or 22 Days Nutrition)
Place everything in a blender and puree until creamy.
Snack (64 calories, 15 g carbohydrates)
Lunch (336 calories, 18 g carbohydrates)
Vegan “Tex-Mex” Salad
Top salad greens with the Tofu Crumbles, pico de gallo and avocado; dress with vinaigrette.
Snack (101 calories, 9 g carbohydrates)
Dinner (493 calories, 30 g carbohydrates)
Toss salad greens, cucumbers and cherry tomatoes together with vinaigrette.
Daily Totals: 1,216 calories, 50 g protein, 107 g carbohydrates, 35 g fiber, 72 g fat, 2,036 mg sodium.
Day 2
Breakfast (222 calories, 35 g carbohydrates)
- 1 serving Make-Ahead Smoothie Freezer Pack
- 1 cup unsweetened vanilla almond milk or soymilk
- 1/2 scoop low-carb plant-based protein powder (try Vega Sport, Sunwarrior or 22 Days Nutrition)
Place everything in a blender and puree until creamy.
Snack (115 calories, 12 g carbohydrates)
- 1 brown rice cake
- 1/4 cup avocado, mashed
Top rice cake with mashed avocado and season with a pinch each of salt and crushed red pepper.
Lunch (328 calories, 36 g carbohydrates)
Top soup with diced avocado just before serving.
Snack (151 calories, 14 g carbohydrates)
Dinner (393 calories, 29 g carbohydrates)
Daily Totals: 1,210 calories, 59 g protein, 125 g carbohydrates, 38 g fiber, 58 g fat, 2,120 mg sodium.
Day 3
Breakfast (227 calories, 34 g carbohydrates)
- 1/4 cup uncooked muesli cereal, such as Bob’s Red Mill Old Country Style
- 1 cup unsweetened soymilk
- 1/2 cup frozen berries
- 1 pinch ground cinnamon
Combine muesli, soymilk and frozen berries in a large microwave-safe bowl. Microwave on High for 5 minutes, stirring once. Sprinkle with cinnamon and serve warm.
Snack (64 calories, 15 g carbohydrates)
Lunch (336 calories, 18 g carbohydrates)
Vegan “Tex-Mex” Salad
Top salad greens with the Tofu Crumbles, pico de gallo and avocado; dress with vinaigrette.
Snack (151 calories, 14 g carbohydrates)
Dinner (407 calories, 44 g carbohydrates)
Toss salad greens with olive oil and lemon juice and top with avocado. Season to taste with salt and pepper, if desired.
Meal-Prep Tip: Pack up 2 1/4 cups of the Spicy Weight-Loss Cabbage Soup to have for lunch on Day 4.
Daily Totals: 1,186 calories, 52 g protein, 124 g carbohydrates, 49 g fiber, 59 g fat, 1,619 mg sodium.
Day 4
Breakfast (227 calories, 34 g carbohydrates)
- 1/4 cup uncooked muesli cereal, such as Bob’s Red Mill Old Country Style
- 1 cup unsweetened soymilk
- 1 pinch ground cinnamon
- 1/2 cup frozen mixed berries
Combine muesli, soymilk and frozen berries in a large microwave-safe bowl. Microwave on High for 5 minutes, stirring once. Sprinkle with cinnamon and serve warm.
Snack (101 calories, 9 g carbohydrates)
Lunch (331 calories, 45 g carbohydrates)
Top soup with diced avocado just before serving.
Snack (140 calories, 10 g carbohydrates)
- 1 brown rice cake
- 1 tablespoon peanut butter
Spread peanut butter over rice cake.
Dinner (405 calories, 30 g carbohydrates)
Top salad with avocado.
Daily Totals: 1,205 calories, 54 g protein, 128 g carbohydrates, 47 g fiber, 55 g fat, 1,499 mg sodium.
Day 5
Breakfast (263 calories, 34 g carbohydrates)
Lunch (420 calories, 20 g carbohydrates)
Vegan Lettuce Wraps & Cucumber Salad
- 1 cup Tofu Crumbles
- 1/4 cup shredded carrot
- 1/4 cup sliced scallion
- 4 leaves Bibb lettuce
Combine Tofu Crumbles with carrot and scallion. Divide among 4 lettuce leaves. Top with hot sauce if desired.
Toss cucumber with vinaigrette; top with chopped fresh cilantro, if desired.
Snack (95 calories, 25 g carbohydrates)
Dinner (435 calories, 26 g carbohydrates)
Meal-Prep Tip: Save the remaining 2 servings of the Tofu Cucumber Salad with Spicy Peanut Dressing to have for lunch tomorrow. Keep the dressing separate and bring to room temperature, and whisk before serving
Daily Totals: 1,212 calories, 62 g protein, 106 g carbohydrates, 33 g fiber, 66 g fat, 2,239 mg sodium.
Day 6
Breakfast (227 calories, 34 g carbohydrates)
- 1/4 cup uncooked muesli cereal, such as Bob’s Red Mill Old Country Style
- 1 cup unsweetened soymilk
- 1 pinch ground cinnamon
- 1/2 cup frozen mixed berries
Combine muesli, soymilk, berries and water in a large microwave-safe bowl. Microwave on High for 5 minutes, stirring once. Sprinkle with cinnamon and serve warm.
Snack (92 calories, 9 g carbohydrates)
- 3 tablespoons hummus
- 1/2 cup sliced red bell pepper
Lunch (334 calories, 14 g carbohydrates)
Snack (201 calories, 18 g carbohydrates)
Dinner (356 calories, 37 g carbohydrates)
Daily Totals: 1,211 calories, 63 g protein, 113 g carbohydrates, 37 g fiber, 63 g fat, 1,462 mg sodium.
Day 7
Breakfast (222 calories, 35 g carbohydrates)
- 1 serving Make-Ahead Smoothie Freezer Pack
- 1 cup unsweetened vanilla almond milk or soymilk
- 1/2 scoop low-carb plant-based protein powder (try Vega Sport, Sunwarrior or 22 Days Nutrition)
Place everything in a blender and puree until creamy.
Snack (64 calories, 15 g carbohydrates)
Lunch (420 calories, 20 g carbohydrates)
Vegan Lettuce Wraps & Cucumber Salad
- 2 servings Tofu Crumbles
- 1/4 cup shredded carrot
- 1/4 cup sliced scallion
- 4 leaves Bibb lettuce
Combine Tofu Crumbles with carrot and scallion. Divide among 4 lettuce leaves. Top with hot sauce, if desired.
Toss cucumber with vinaigrette. Top with chopped fresh cilantro, if desired.
Snack (115 calories, 12 g carbohydrates)
- 1 brown rice cake
- 1/4 cup avocado, mashed
Top rice cake with avocado and season with a pinch each of salt and crushed red pepper.
Dinner (356 calories, 37 g carbohydrates)
Daily Totals: 1,178 calories, 55 g protein, 119 g carbohydrates, 33 g fiber, 60 g fat, 2,075 mg sodium.