Other Reduced Carb Diets - 20-40 Net Carbs a Day, Vegan Style!

03-28-2008, 09:22 PM
I started this thread because some people were curious as to what a low carb vegan eats and how it can be done.

Well, I am here to tell you that it CAN be done, be done well and with plenty of GOOD EATS!!! :carrot:

So, I'll be listing what I eat from time to time, and if anyone wants to share a good low carb vegan food, meal, recipe, idea or has a question, this would be a good place for it. ;)

Low carb vegan foods are great for non-vegan low carbers too! Lots of fiber and flavor is to be had the low carb vegan way.


1 oz. pecans (Calories: 210, Total Fat: 21g, Carbs: 4g, Fiber: 2g, Protein: 3g)

The following is a smoothie:

2 scoops hemp protein powder (Calories: 120, Total Fat: 3g, Carbs: 13g, Fiber: 14g, Protein: 11g)

1/2 cup frozen strawberries (Calories: 25, Carbs: 7g Fiber: 2g, Protein: 1g)

3 cups baby spinach (Calories: 20, Total Fat: 0g, Carbs: 3g, Fiber: 2g, Protein: 2g)

1 cup unsweetened vanilla almond milk (Calories: 40, Total Fat: 3g, Carbs: 2g, Fiber: 1g, Protein: 1g)

2 fl. oz.coconut milk (Calories: 120, Total Fat: 10g, Carbs: 4g, Protein: 1g)

1 tbsp. ground flax (Calories: 37, Total Fat: 3g, Carbs: 2g, Fiber: 2g, Protein: 1g)

2 tbsp. coconut flour (Calories: 60, Total Fat: 2g, Carbs: 10g, Fiber: 6g, Protein: 2g)

1 cup water, to blend

Then, at school, a big salad (I ate 1/2 mid day and 1/2 later on in the afternoon):

2 cups arugula (Calories: 15, Total Fat: 1g, Carbs: 3g, Fiber: 2g, Protein: 2g)

1 1/2 cups romaine lettuce (Calories: 15, Carbs: 3g, Fiber: 1g, Protein: 1g)

1/2 cup sliced cucumber (Calories: 7, Carbs: 1.5g, Fiber: 0.5g, Protein: 0.35g)

4 oz Seitan (Calories: 150, Total Fat: 2g, Carbs: 4g, Fiber: 2g, Protein: 28g)

6 black olives, sliced (Calories: 25, Total Fat: 2.5g, Carbs: 1g)

1 oz pine nuts (Calories: 200, Total Fat: 18g, Carbs: 5g, Fiber: 4g, Protein: 3g)

1 tbsp olive oil (Calories: 120, Total Fat: 14g)

Spices, herbs, vinegar, lemon juice

Later, at home:

2 cups broccoli (Calories: 62, Total Fat: 0.6g, Carbs: 12g, Fiber: 5g, Protein: 5g)

1 cup kale (Calories: 25, Carbs: 3g, Fiber: 2g, Protein: 2g)

1 tbsp. Nutiva extra virgin coconut oil (Calories: 120, Total Fat: 14g)

3 oz Tofu (Calories: 100, Total Fat: 4g, Carbs: 5g, Fiber: 1g, Protein: 14g)

Herbs, spices, vinegar, lemon juice

Evening snack:

1 cup unsweetened vanilla almond milk (Calories: 40, Total Fat: 3g, Carbs: 2g, Fiber: 1g, Protein: 1g)

1 oz Dagoba Eclipse Chocolate (Calories: 170, Total Fat: 13g, Carbs: 10g, Fiber: 4g, Protein: 3g)

This is approximately:

Protein: 90g
Fat: 124g
Carbohydrate: 90 (net carbs is 40)
Fiber: 50g
Calories: 1,700

:carrot: It was a high fat, hungry day! ;) Not a typical day, really but I wanted to post what I had today all the same.

03-29-2008, 11:40 PM
I am impressed, so much easier when you can eat meat. Good for you.

03-30-2008, 01:08 AM
Thanks! YOU have done an amazing job, 102 pounds gone!!! WOW!

That was a really high fat day, as I was hungry, busy and ate more seeds/nuts than usual, as well as chocolate, coconut milk etc.

I am okay with that though, and according to some who specialize in low carb diets, the more fat the better.

03-30-2008, 08:24 AM
I just took a trip over to the pp board they have a whoe forum for low carb vegan style. You really have a hard jog keeping in the vegan woe but wow you are doing great. keep up the good work

04-06-2008, 12:09 PM
Well, I had a look. It is a "vegetarian" area, with people saying they are "vegan" but eat fish. :( Oh well. :lol: It's not a very active area either, I guess I am a rare breed indeed!

Here's yesterday, without nutritional breakdown:

2 Boca burgers with lettuce, mustard, Vegenaise, pickle slices, tomato slices and onion.

Delicious stir fry: Broccoli slaw, water chestnuts, garlic scapes, onion, red bell pepper, seitan, extra virgin coconut oil, rice wine vinegar, cayenne, sesame seeds, umeboshi vinegar and an herb and spice blend.

1.5 oz. Dagoba Conocado (87% Dark) with 1.5 oz. sliced toasted almonds.

2 cups zucchini with Red Hot, 2 T. pine nuts, black pepper and 1 tsp. extra virgin coconut oil.

Flax and Soy chips (I am going to avoid buying these again any time soon).

Teas (Coconut Chai, Slimlife Green Tea).

Sparkling berry essence water (Crystal Geyser brand, no sugar/no substitutes).

"Regular" water!

04-06-2008, 12:34 PM
how much protien do you get in a day??

04-06-2008, 12:46 PM
Well, more than you post, usually :p

Seriously though, I usually eat 90-120 grams a day. Why do you ask?

04-06-2008, 12:59 PM
Here's a quick breakdown for yesterday:


Boca Burgers: 26 g.

8 oz. seitan: 56 g.

Flax and soy chips: 12 g.

All the other foods, a minimum of 20 g.

So, 124 g. total, minimum.

04-06-2008, 10:10 PM
I saw you lurking on the PP board. LOL

04-06-2008, 10:15 PM
Yeah, I don't know if I'll post. There don't seem to be any of my kind there at all, and I don't need to be at two places where I am the only one doing what I do, right? :lol:

04-15-2008, 07:58 PM
Soulbliss, thanks for posting this thread. I've been back lowcarbing (did it the first time around as an omni) for 2 weeks now and I'm loving it. I've tried to go vegan in the past year but I ultimately end up relying too much on grains and fruit for my calories, which causes binge cravings for me. So I'm back to eating some dairy and eggs (though enjoying it) but I do try not to rely on it for my protein sources.

Your menus are interesting. The Dagoba chocolate caught my eye - only 6 carbs net for the whole bar??? I've been trying to find a good chocolate bar that is relatively low carbs without all that sugar alcohol crap in it. I'll have to check those out...


04-15-2008, 08:12 PM
thank for this, i am trying to go low carb. I do eat a little meat but have been having trouble because i feel icky when i eat meat more than once a day. Your meal plan looks tasty!

Jennifer 3FC
04-19-2008, 11:03 PM
SB, do you miss rice and grains at all, or is this completely satisfying? The reason I ask is because I've tried veg low carb before, and I really missed the texture. But I did it veg, not vegan. So I was spending calories on cheese and eggs, whereas you are spending it on nuts and oil. I'm wondering if that makes a difference. I tend to want cheese on potatoes, eggs on toast, milk on cereal, etc. Maybe the dairy is a trigger for me?

04-22-2008, 01:46 AM
SB, do you miss rice and grains at all, or is this completely satisfying?
Well, I wouldn't say it's completely satisfying, I mean I am craving simple pleasures like red lentil soup, but for me, not thinking about food as much is really helping. The key has been removing starches, thus far. I find I am not as hungry when eating a higher percentage of fat and protein.

However, I am REALLY missing fruits too and may switch back to calorie counting for summer. Papaya, pineapple, smoothies with frozen fruit, soy milk and orange juice...oh, I would LOVE these things!!! So, I may eat a very high raw diet that is calorie controlled as it gets warmer. I think I will still mostly stay away from or limit breads, pastas, rice and so on though.

I keep changing it up, I am a work in progress! ;)

Here's what I had today:

Spinach, green onions, tofu, curry spices, green and black olives, sun dried tomatoes, lemon juice, olive oil, shoyu and red pepper flakes (yes, all together! PMS anyone? :lol: ) and coffee.

Very dark chocolate and unsweetened vanilla almond milk.

Toasted and salted pecans.

Hemp protein powder.

Zucchini, spinach, garlic, leeks, puttanesca sauce, veggie protein "meat balls" on a bed of romaine.

Very dark chocolate and frozen strawberries.

Water and white tea.

05-13-2008, 06:18 PM
I recently found out that I am IR but not able to take the metformin. I didn't realize that you could go vegan and still be low carb... this is great! :) I'd love more menu ideas. Do you have a recipe book or carb counter that helps you find out all the necessary info? Thanks for sharing this info!

05-16-2008, 06:25 AM
I am a vegan (past 3 years) as well, and I'm really enjoying reading this thread. I just started lowering my carbs on Monday. I've already lost some weight. I gained a lot of weight after staying on a raw vegan diet for 2+ years. I water fasted, and I think I ate too many carbs and the pounds kept coming on.
I have been eating lots of veggies, tofu, and nuts. Any other tips?
Thanks again for starting this thread.

08-05-2008, 03:58 PM
I started a lower carb/low GI, lowfat, veg woe in April. I love it! I had done well on Atkins, but all of the meat grossed me out. I'm almost vegan - not there yet, still have the occasional cheese or eggs. I'm finding it very easy. I'm higher carb than you are, though. I like my grains and legumes, but I still watch it. I'm following Dr. Neal Barnard's program - for me, it is livable.

Here's my typical day:

whole oats with 2 tsp dried fruit
almond milk

1 cup grapes

spinach salad with spinach, romaine, 1/4 cup blueberries, balsamic vinegar, no-salt spike seasoning
1/2 can vegan lentil soup (Trader Joe's)
fresh iced tea with stevia

homemade hummus or baba ganoush and celery and jicama

Boca burger, lettuce, tomato, onion - no bun
roasted veggies (whatever I have on hand - usually zucchini, carrots, asparagus, broccoli, sweet potatoes, garlic - in 400 degree oven with balsamic and kosher salt, for about 25 minutes)

Have you homemade your seitan or do you buy it at the store??

08-05-2008, 04:05 PM
Thanks for posting your meals, by the way...I'm getting great ideas!

You said:
2 scoops hemp protein powder (Calories: 120, Total Fat: 3g, Carbs: 13g, Fiber: 14g, Protein: 11g)

I was wondering what I could use as a protein base in smoothies and shakes that was vegan, THANK YOU! I like going to hillbillyhousewife dot com as she has a lot of frugal ideas there, and I wanted to try her magic milkshake recipe, but was perplexed as to what to substitute for the nonfat dry milk. Do you think the hemp powder might work?

What do you use for egg substitute for baking? For instance, cookies, cakes, etc? I know about tofu scramblers (how is that, by the way??) for "scrambled eggs" but want to know how egg replacers work in real recipes for baking.

Also, I've read that nutritional yeast imparts a cheese taste, but I get yeast infections from my diabetes :( Does anyone know if eating nutritional yeast would not be a good thing for me - will it contribute to my problem???


02-17-2009, 11:42 AM

I am a low carbing vegetarian and am thrilled to see some of your ideas!!

I thought I was the only one out there. LOL