Whether you want to lose weight or achieve any other benefit that might come with a low-carb vegetarian meal plan, this guide is for you.
A low-carb diet can be beneficial for some people who want to lose weight, control blood sugar, reduce cravings and appetite, and improve heart health, among other benefits.
Studies have suggested that low-carb diets can promote weight loss, especially for people who are overweight and those with obesity. In addition to that, if appropriate and monitored by a healthcare provider, it can help in improving glycemic control for people with diabetes (3). However, low-carb diets are not for everyone, and you should always talk to your healthcare provider before making significant changes to your diet.
Plant-based diets, on the other hand, can also promote weight loss because they tend to be relatively low in calories. They can also promote heart health and blood sugar control by being high in fiber and low in saturated fat.
A nutrient-packed low-carb vegetarian meal plan is a structured eating guide rich in nutrients, such as protein, fiber, healthy fats, vitamins, and micronutrients, while reducing carbohydrates. This diet plan is helpful for people who want to limit or reduce the amount of carbs that they eat daily for some particular reasons that might include the following:
The 7-day vegetarian low-carb meal plan below is an example of a nutrient-packed low-carb vegetarian meal plan:
Here is a sample diet plan that is nutrient-packed, low in carbs, and suitable for vegetarians:
Day 3
Day 4
BetterMe: Health Coaching app is a foolproof way to go from zero to a weight loss hero in a safe and sustainable way! What are you waiting for? Start transforming your body now!
Day 5
Day 6
Day 7
These meal choices fit well in the following plans:
Read more: High Protein Dinner Ideas: Vegetarian Meal Prep Guide
Yes, it is possible to do a low-carb vegetarian diet. You can do it by limiting some of the high-carb foods such as potatoes, rice, and bread.
Some of the foods you can eat while on this diet include protein sources like cheese, eggs, dairy, and Greek yogurt; healthy fats, low-carb vegetables, and legumes such as chickpeas and lentils. If you’re curious about low carb vegetarian recipes, check out our earlier article.
Being on a low-carb diet requires you to understand which foods are suitable for your plan. These, therefore, are vegetarian foods that are low-carb and filling.
The list includes:
Cabbages are low in carbs, and you can enjoy them in a variety of ways.
Being versatile, you can eat them as salads, steamed, fried, or with other foods. It is also essential to understand that cabbage is high in fiber and satisfying when consumed in large portions.
This type of vegetable is low in carbs and high in fiber and water content. It can make you feel full easily without adding many calories.
Spinach is also rich in water content and high in fiber. It can make you feel full easily, so it’s excellent for controlling hunger while keeping your carb intake low.
Several cheese options are filling and low-carb.
The mozzarella, cheddar, and paneer are some of the good options. These options have a reasonable amount of protein, and harder cheeses have almost zero carbs.
They are low in carbs and have a reasonable amount of protein.
Nuts and seeds are also rich in fiber and healthy fats. You can mix them up in smoothies or enjoy them as a snack. It is vital to know that a handful of nuts or seeds can easily control hunger.
You can eat cauliflower as much as you want without adding on too many carbs.
They are also versatile, and you can make cauliflower rice with them, mash them, or eat them roasted.
If you can access them, they are good and filling. Mushrooms are low in carbs and are meaty and delicious. They can easily make you feel full because of the fiber they contain.
Enjoy mushrooms in a variety of ways and with other foods, whether stir-fried, in soups, or stuffed with cheese.
The unsweetened Greek yogurt with full fat is also filling and satisfying.
This yogurt contains protein and is low in carbs. You can enjoy Greek yogurt in a variety of ways, including with nuts and seeds, as a smoothie base, and also as a snack.
Use the unsweetened flakes, coconut cream, or milk. You can add them to your curries or sprinkle the flakes on your salad. Coconut is filling because it is rich in fiber and fats but low in carbs.
Getting enough protein while on a low-carb vegetarian meal plan can be challenging.
This challenge arises because most plant-based proteins also contain a reasonable amount of carbs.
Therefore, you need to choose low-carb foods that are rich in protein and good for a vegetarian diet.
These options can fit high-protein, low-carb vegetarian meal plans:
These are suitable for vegetarian meal plans with low carbs. It is important to note that eggs are a great source of complete protein. In addition to that, it is easy to prepare eggs, and you can boil, scramble, make omelets, or use them in frittatas.
Some of the cheese options that are low in carbs include cottage cheese, cheddar, paneer, and mozzarella, among others. For the yogurt, you need to choose the unsweetened and low-fat options, such as Greek yogurt.
These are also suitable for a low-carb vegetarian or even a vegan low-carb meal plan.
Tofu and tempeh are soybean products that are low in carbs. They are suitable for stir-fries and curries and are versatile, pairing well with most dishes.
BetterMe will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. Try using the app and see for yourself!
There are many protein powder options that you can use. Some include pea protein powder, hemp protein powder, whey protein isolate, and soy protein powder.
Include nuts and seeds like walnuts, almonds, hemp seeds, pumpkin seeds, chia seeds, and sunflower seeds, among others.
It is important to note that most nuts and seeds contain a moderate amount of protein and are low in carbs. However, it is crucial to watch the portions that you consume since they are high in calories.
Many vegetables contain some amount of protein. They aren’t a stand-alone protein source, but they can complement your other protein-rich foods. Such vegetables include spinach, broccoli, asparagus, kale, and Brussels sprouts.
Read more: Snacks For Vegetarians – Simple Ideas That Are Tasty And Nutritious
Yes, a low-carb vegetarian plan can help support weight loss.
However, it is not the sole factor at play. Studies have suggested that low-carb diets may help reduce food cravings, especially for sugary and starchy foods (2). If you notice that eating low-carb helps reduce your cravings, it can also help reduce calorie intake for weight loss.
Several factors can make a low-carb vegetarian meal plan effective, especially for those who want to lose weight.
First, low carbs may reduce cravings for sugary and starchy foods that could add more calories. In addition to that, they are higher in fiber content and can easily make you feel full without consuming many calories. Some options, like tofu, tempeh, and Greek yogurt, are rich in protein and are also filling.
Following a low-carb vegetarian diet means you are avoiding some of the high-carb foods, such as rice and bread. While they are high in carbs, they are also rich in other essential nutrients and minerals, so it is important to replenish them to avoid potential nutrient deficiencies.
To avoid that, it is essential to consider the following:
When you avoid foods like potatoes, rice, and bread, among other high-carb options, identify other nutrients that you may fall short of by avoiding those foods.
Consider the vitamins, minerals, and other nutrients in these foods to easily incorporate them into your low-carb diet plan.
Just so you don’t miss out on essential nutrients, it is vital to ensure that your vegetarian diet, though low in carbs, is rich in proteins, vitamins, zinc, calcium, and other nutrients the body needs.
Ensure your meal includes a variety of food options to provide all the nutrients your body requires. Consider also rotating your low-carb vegetarian meal to include a variety of vegetables, legumes, nuts, seeds, and other low-carb options.
Not everyone needs supplements, but if you think there are specific nutrients that you may not be getting enough of in your diet, talk to your healthcare provider.
Yes, you can build muscles on a low-carb vegetarian diet. However, you will need a careful plan to include enough protein and supplement the micronutrients you might become deficient in as a result of cutting down carbs. In addition to that, you need to keep a calorie surplus while maintaining a vegetarian diet. A simple vegetarian breakfast can be a Greek yogurt parfait. A parfait will include full-fat Greek yogurt with berries, chia seeds, and a handful of nuts. Of course, this is an easy breakfast, but you could try other easily accessible options. Beans should be eaten in moderation on a low-carb vegetarian diet because they are high in carbohydrates. It is important to note that a cup of beans (about 254g) contains about 54g of carbohydrates, 10 grams of which are fiber (1). Depending on how strict your low-carb diet is, you may be able to include small portions of beans, such as ⅓ to ½ cup. Some of the best dairy-free protein options suitable for a vegan low-carb diet include tofu, tempeh, edamame, spirulina, pea protein, and nuts and seeds. Frequently Asked Questions
Can you build muscle on low-carb vegetarian diets?
What’s the easiest low-carb vegetarian breakfast?
Are beans allowed on a low-carb vegetarian plan?
What are the best dairy-free protein options?
If you want a low-carb vegetarian meal plan for weight loss or to achieve any other health goal, the 7-day vegetarian low-carb meal plan will be helpful, as discussed above.
Adjust or substitute the food options that may not be easily accessible to you with available options, according to your personal preferences.
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
BetterMe, its content staff, and its medical advisors accept no responsibility for inaccuracies, errors, misstatements, inconsistencies, or omissions and specifically disclaim any liability, loss or risk, personal, professional or otherwise, which may be incurred as a consequence, directly or indirectly, of the use and/or application of any content.
You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.