21 Low-Carb Vegan Dinner Recipes (2024)

FAQs

Can you be low-carb and vegan? ›

Vegan diets have no animal products and may be relatively low in fat while being high in carbs. Keto or low-carb diets typically include animal products and provide plenty of fat with very few carbs. But you can stay vegan while experiencing the benefits of living a low-carb life.

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.

The creator of this particular vegan diet, Marco Borges, is an exercise physiologist who believes veganism is the perfect way to achieve optimum wellness. His theory is that it takes 21 days to make or break a habit, and so he developed the 22 Days Challenge in order to achieve his so-called "major breakthrough."

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. The following are examples of foods rich in protein and fat, low in carbs, and free from animal products: tofu.

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.

Lean meats such as turkey breast, sirloin, flank steak and chicken are great sources of protein to fuel and fill up your body in a low carb way. If you're looking for meals made with lean meats, we've got you covered with our recipes for Shredded Chicken Chili and Easy Chicken Parmesan!

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.

Vegan diet to lose weight

Studies have shown that a vegan diet can reduce your weight by an average of 5.6 pounds in 18 weeks, or less or more than a third of a pound per week!

What does Arnold Schwarzenegger eat in a day vegan? ›

"In the morning after my workout, I usually have oatmeal with Greek yogurt or granola. For lunch I always have a salad, sometimes with a plant-based burger or maybe salmon or chicken. Other times, it's with a scramble or omelette. For dinner, I always have soup.

A traditional vegan diet completely excludes all animal products and relies heavily on whole grains, bread, noodles, and starchy veggies…all of which are to be avoided on a keto diet. However, with some careful keto meal planning, vegans can also reap the benefits of the keto lifestyle.

The most commonly used protein substitute in vegan and/or vegetarian diets is tofu. Tofu is a great low carb, high protein meat alternative – one half cup contains approximately 20 grams of protein, 3 grams of carbs, and bonus, a ton of fiber.

Many people on the keto diet do lose weight in the short run, but they also can lose mean muscle mass, and one study found they were no longer in ketosis six months after starting the diet. For the vegan diet, one study found participants lost about 9 pounds over a year.

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.

With a little planning, vegans can absolutely reap the benefits of a ketogenic diet. And combined, the health benefits associated with a plant-based diet and those connected with Keto, provide plenty of reasons to give it a try!

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.