If you’re a vegan looking to reduce your carb intake without sacrificing nutrition and flavor, this 7-day low-carb vegan meal plan is for you. While it鈥檚 true that most plant-based meals are rich in carbohydrates from veggies, legumes, and grains, our meal plan offers a smart balance.
These daily recipes keep your carb intake lower than 40% of your daily calories鈥攚ell below the typical 45-65%. If you want to read more about the low carb, vegan way of eating, you can skip to this section. And if you want to get a quick overview of the recipes you’ll eat 2 or more servings of this week (so you can meal prep efficiently), then jump to this table.
If you’re ready to get stuck straight into the meal plan, here it is!
7-day Low-Carb Vegan Meal Plan
Starting a new meal plan can be overwhelming, especially if you’re new to meal prepping or are looking into a brand new diet and struggling to find enough recipes to fill the week.
To simplify the process, we’ve included repeat recipes (which you can meal prep in advance) throughout this low-carb vegan meal plan. This not only saves time and effort but also helps reduce ingredient costs and minimize food waste.
Our top tip is to wash, chop, and organize ingredients ahead of time. If possible, cook certain dishes in advance to streamline your meal prep. For a detailed overview, check out the table below the meal plan, which gives an easy summary of recipe repetitions and offers meal prep tips and food safety reminders.
Meal prep tips for each meal:
- Avocado Tofu Toast (Vegan Keto/Low Carb)
Prep Tip: Slice tofu and store separately from the mashed avocado. Add lemon juice to avocado to prevent browning and refrigerate both.
Safety Tip: Keep tofu in an airtight container and consume within 3 days. - Vegan Skillet Lasagna
Prep Tip: Make a large batch and divide into single servings for easy reheating.
Safety Tip: Store portions in sealed containers and refrigerate or freeze within 2 hours of cooking. - Easy Blueberry Chia Pudding
Prep Tip: Prep chia pudding the night before and store in the fridge.
Safety Tip: Store in airtight containers for up to 3 days. Stir before serving. - Easy Vegan Jackfruit Enchiladas
Prep Tip: Assemble enchiladas ahead, store uncooked in the fridge, and bake when needed.
Safety Tip: Freeze extra portions or refrigerate for up to 3 days.
Meal prep tips for each meal:
- Oatmeal Chocolate Chip Banana Pancakes
Prep Tip: Make the batter the night before and refrigerate it.
Safety Tip: Use within 2 days for best freshness. - Mushroom Quesadilla
Prep Tip: Pre-cook the mushroom filling and store separately from the tortillas to prevent sogginess.
Safety Tip: Reheat the filling thoroughly before assembling the quesadilla. - Snack Almonds
Prep Tip: Pre-portion almonds into snack bags for grab-and-go convenience.
Safety Tip: Store in a cool, dry place to maintain freshness. - Roasted Vegetable Quinoa Bowls
Prep Tip: Roast vegetables and cook quinoa ahead of time. Store them separately to avoid sogginess.
Safety Tip: Refrigerate within 2 hours of cooking and consume within 3 days.
Meal prep tips for each meal:
- Best Vegan Tofu Scramble
Prep Tip: Cook a large batch and portion it for several days’ meals.
Safety Tip: Store in an airtight container and consume within 4 days. - Vegan Honey Mustard Chicken Salad
Prep Tip: Prepare the “chicken” (tofu or a substitute) and dressing separately. Assemble before serving.
Safety Tip: Store each component in airtight containers in the fridge. - Crispy Sesame Tofu with Zucchini Noodles
Prep Tip: Spiralize zucchini and cook tofu ahead of time. Store separately to avoid moisture buildup.
Safety Tip: Keep tofu crisp by reheating in a pan before serving.
To meet a 1500-kcal recommendation:
Add this stellar recipe for (Approx. 276 calories) to your breakfast for extra protein and calories so you won’t undereat!
Meal prep tips for each meal:
- Vegan Breakfast Bagel Sandwich
Prep Tip: Prep the fillings (tofu, avocado, veggies) in advance and store separately.
Safety Tip: Assemble the sandwich fresh to prevent the bagel from becoming soggy. - Pineapple BBQ Tofu Meal Prep
Prep Tip: Marinate and cook tofu ahead, store with BBQ sauce separately from other components.
Safety Tip: Refrigerate in airtight containers and consume within 3 days. - Easy Vegan Egg Salad Sandwich
Prep Tip: Prepare the 鈥渆gg鈥� salad and refrigerate until ready to assemble.
Safety Tip: Store in an airtight container and consume within 3 days.
Meal prep tips for each meal:
- Healthy Vegan Breakfast Bowl
Prep Tip: Pre-cut fruits and vegetables, and store separately from granola or nuts.
Safety Tip: Keep each component fresh by assembling the bowl right before serving. - Quinoa and Red Kidney Burgers
Prep Tip: Form and cook burger patties in advance, then freeze or refrigerate.
Safety Tip: Reheat patties in a skillet for a crispy texture before serving.
To meet a 1500-kcal recommendation:
Add a serving of (Approx. 133 calories) to hit the calorie target and get in some added fiber and micronutrients for the day.
Meal prep tips for each meal:
- Healthy Banana Smoothie
Prep Tip: Pre-portion smoothie ingredients (bananas, spinach) and freeze in bags.
Safety Tip: Blend frozen ingredients fresh for the best texture. - Vegan High-Protein Tofu Scramble Burrito
Prep Tip: Prepare the tofu scramble in advance, and assemble burritos before eating.
Safety Tip: Store assembled burritos in the fridge and reheat before serving. - High Protein Vegan Edamame Quinoa Salad
Prep Tip: Cook quinoa and edamame in advance, and store separately.
Safety Tip: Refrigerate and assemble just before serving to keep ingredients fresh. - For the chicken salad, refer back to Day 3 for more info.
To meet a 1500-kcal recommendation:
叠谤别补办蹿补蝉迟:听 (Approx. 117 calories)
Some recipes are featured again this week鈥攕ee Day 5 for the Healthy Vegan Breakfast Bowl, and Day 1 for the Vegan Skillet Lasagna, Easy Blueberry Chia Pudding, and Easy Vegan Jackfruit Enchiladas to revisit prep and safety tips.
Below, we鈥檝e listed meals where you鈥檒l need to prepare two or three servings. Make sure to store them in separate, airtight containers and to refrigerate them.
| Recipes | Number of servings to prepare | Day and meal planned |
| 2 servings | Day 1, and 3 breakfast | |
| 2 servings | Day 4, and 6 breakfast | |
| 2 servings | Day 5, and 7 breakfast | |
| 2 servings | Day 3, and 6 lunch | |
| 2 servings | Day 1, and 7 lunch | |
| 2 servings | Day 2, and 5 lunch | |
| 3 servings | Day 1, 3 and 7 snacks | |
| 2 servings | Day 2, and 5 snacks | |
| 2 servings | Day 4, and 6 snacks | |
| 3 servings | Day 1, 4 and 7 dinner |
Ingredient and Shopping Tips
We鈥檙e all about saving time, money, and making your eating habits work for you. So, here are some additional tips to help turn this meal plan into reality:
- Start meal planning your vegan meal plan and grocery list on Friday and Saturday. And do your shopping during the weekend.
- When buying your groceries, you can choose to buy one type of product for the wraps, and pasta.
- You can explore vegan meat alternatives too when planning your meals. This can help you save time, and add variety and flavor to your protein sources.
- Label your containers when preparing meals in advance and storing them in the fridge.
Some food safety reminders
As mentioned earlier, this meal plan calls for some meals to be prepared in advance to save time. Here are some food safety tips to keep in mind when preparing meals in advance:
- Start with clean hands and surfaces.
- Use separate utensils, cutting boards, and cooking equipment if needed
- Use fresh ingredients and check expiration dates.
- Keep raw and cooked foods separate.
- Cook foods thoroughly and cool them quickly.
- Store meals in airtight containers with labels and dates.
- Thaw safely in the refrigerator, under cold water, or in the microwave.
- Reheat to 165掳F (74掳C) before eating.
- Use or discard leftovers within a safe time frame.
- Trust your senses 鈥� if it smells off, looks odd, or has mold, discard it.
What is a Low-Carb Vegan Diet?
A low-carb vegan diet focuses on minimizing high-carb plant foods like grains and legumes while prioritizing low-carb veggies, plant proteins, nuts, seeds, and healthy fats.
A low-carb vegan diet also promote health benefits such as:
- Weight management
- Blood sugar management
- Environmentally sustainable
It’s important to remember that following a vegan diet requires careful planning to ensure you’re meeting all your nutritional needs. Learn more about essential nutrients and how to maintain a balanced diet here.
Note: If in case you have any medical concerns, consult a health professional and/or dietitian for proper guidance.
What to eat on a Low-carb Vegan Diet
Achieving a low-carb balance can be tricky on a vegan diet since many staple foods are naturally higher in carbohydrates. However, by being selective and creative, you can still achieve a diet that鈥檚 under 40% of calories from carbs.
Foods to avoid and eat
| Foods to Include | Foods to limit (still allowed, just in controlled amounts) |
| Plant-based proteins: tofu, tempeh, seitan, pea protein powder | Grains: bread, pasta, rice |
| Non-starchy vegetables: green leafy vegetables, zucchini, cauliflower, bell peppers and Low GI fruits: such as strawberries, raspberries blueberries | Legumes and beans |
| Healthy fats: vegetable oil, avocados, seeds | Starchy vegetables: potatoes, sweet potatoes |
You can also explore more about the low-carb vegan diet by checking out our other two dedicated blog posts on this topic:
FAQs on Low-Carb Vegan Diet
It’s possible to lose weight on a low-carb vegan diet due to reduced calorie intake and stable blood sugar levels. however, other factors should also be considered. For more details, refer to the note below**
Yes, but it’s important to choose fruits that are lower in carbs. Berries, such as strawberries, raspberries, and blackberries, are great options.
Great low-carb vegan protein sources include tofu, tempeh, seitan, and pea protein powder. Nuts, seeds, and green leafy vegetables also provide additional protein but in smaller amounts.
**Note: If you’re planning to lose weight, we have blogs that you could check out to help you on your weight management journey:
