21 Low-Carb Vegan Dinner Recipes (2024)

FAQs

Can you be low-carb and vegan? ›

Vegetarians tend to eat other animal-derived products, including dairy, eggs, and honey, while vegans do not. Vegetarian and vegan diets can be heavy in carbs, from grains, bread, starchy vegetables, and fruits. However, following a low-carb vegetarian or vegan diet is entirely possible.

This includes almonds, walnuts, macadamia nuts, peanuts and pumpkin seeds. Soy: Foods like tofu and tempeh are high in protein and fat, but low in carbs. This makes them acceptable on a low-carb vegetarian/vegan diet. Legumes: Some legumes, including green beans, chick peas and others.

Nuts. Low-carb vegans should definitely be going nuts about nuts. They're small in stature but rich in protein that will get you well on your way to hitting your daily requirements. Just 22 of our top-rated nuts, the almighty almonds, will provide you with 6.2g of protein with only 2.5g of net carbs.

Oats, vegetables, nuts, seeds, legumes, and fruit are all good sources of fiber. Including more filling foods in the diet can decrease the amount that a person eats or how often they consume food. As a result, their total daily calorie intake may become lower.

Both keto and plant-based have been shown to help with weight loss and in the short-term, keto wins for overall pounds lost. However, when it comes to fat loss, sustainable weight loss and compliance, nutrient-density, and overall health benefits, a plant-based diet comes out on top.

The bottom line: Both diets can work for weight loss if done correctly; keto might be quicker, but veganism might be more sustainable. But ultimately, choosing which one should be based on your lifestyle and food preferences.

Food and drinks allowed on a no-carb diet include meat, fish, eggs, cheese, butter, oils, water, and plain coffee or tea. If you're less stringent, you can also eat nuts, seeds, non-starchy vegetables, and high fat fruits like avocado and coconut since these foods are low in net carbs.

Lentils, peas, chickpeas, beans and edamame

These foods are great carbohydrate sources rich in protein, fiber, and nutrients such as iron, magnesium, and folate.

Tilapia: In a 3 oz serving there's 21 grams of protein, 1 gram of fat and no carbohydrates. Shrimp: In a 3 oz serving there's 17 grams of protein, 1 gram of fat and no carbohydrates. Tuna: Raw tuna tends to have a bit more fat but if you like canned tuna in 1 165g can there's 42 (!)

What is high in protein and no carbs? ›

Fat intake also depends on your individual dietary regimen. Egg yolks, avocado, nut butters, fatty fish, and olive oil are good choices for healthy fat sources. High protein, low carb diets emphasize high protein foods like eggs, fish, tofu, and chicken, as well as low carb foods like non-starchy vegetables.

Meal-planning can help you stick to your daily calorie goals and lose weight on a plant-based diet. You can make sure you're eating enough of the good stuff: veggies, fruits, and whole grains. So don't skip meals. Irregular eating patterns can actually cause you to consume more calories over time.

Vegans had the lowest vitamin B12, calcium and iodine intake, and also lower iodine status and lower bone mineral density. Meat-eaters were at risk of inadequate intakes of fiber, PUFA, α-linolenic acid (ALA), folate, vitamin D, E, calcium and magnesium.

The most important concepts of a vegan diet is FOOD QUALITY, especially for carbohydrates. Your body's main energy source is carbohydrates, so they are a key part of any diet. However, carbohydrate quality is very important in building a high quality vegan or vegetarian diet.

To create a balanced vegan diet, aim to eat these macro rations: Carbohydrates: 45–65% of total daily calories. Fat: 25–35% of total daily calories. Protein: 20–30% of total daily calories.

It has been shown over and over again that populations that eat carbohydrate-rich, plant heavy diets live longer and have lower rates of chronic disease than populations whose diets are heavy in animal foods, rich in protein and fat.

Carb cycling can still be a great option if you are a vegetarian or vegan. Just be mindful of eating lots of protein and eating when you are hungry and until you are satisfied. There are many different nutritional approaches that can work, so find the balance that is right for you!