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Nutritional Plan for the Vegan Low Carb Diet

Nutritional Plan for the Vegan Low Carb Diet

The vegan variant of the low carb diet is a really healthy diet, because here valuable vegetable proteins are optimally combined with high-quality vegetable fats and a limited amount of healthy carbohydrates. So that you can convince yourself that the vegan low carb diet can be varied and delicious, we have created a sample nutritional plan that will make it easier for you to switch to the vegan variety.

Nutrition Plan Low Carb - Inform yourself in advance

Before you devote yourself to our nutrition plan, we recommend that you read our article "Low Carb - but vegan!" to inform about the background of the vegan low carb diet.

Here you will get insights into the different low carb diets and learn all about the health benefits of the vegan low carb diet. This information will help you to create your own nutrition plan.

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A nutrition plan is helpful

There is a lot to consider in the vegan low carb diet - you could already see that from the above recommended article. For this reason, the creation of a nutrition plan at the beginning of the conversion is certainly advisable.

To give you an idea of ​​how delicious vegan low carb recipes can be, we'll show you what your personal diet plan might look like based on 3 example days. Of course, our suggestions are changeable according to your taste.

The nutritional plan for the vegan low carb diet

The following recipe suggestions are for one person each. They are healthy, quick to prepare, easy to handle and taste fine. We wish you a good appetite!

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The first vegan low carb day

On the first vegan low carb day your diet plan could look like this:

  • Tofu scrambled egg with parsley - 511.1 kcal, 7.8 g carbohydrate (KH), 33.7 g protein and 37.8 g fat
  • Hemp protein shake with almond milk - 97.8 kcal, 13.8 g KH, 7.4 g protein and 12 g fat
  • Rocket salad with sprouts and avocado cream - 616.1 kcal, 31.1 g KH, 14.9 g protein and 47.7 g fat
  • Cauliflower with cashew nuts - 594.3 kcal, 25.4 g KH, 19.2 g protein and 46.2 g fat

This tag gives you in total:

  • 1820 kilocalories
  • 78.1 grams of carbs
  • 75.2 grams of protein
  • 143.7 grams of fat

Below the corresponding recipes:

Breakfast: tofu scrambled eggs with parsley

  • 200 g of tofu - drained, spotted dry and crumbled with a fork
  • 1 small onion - cut into fine cubes
  • ½ hot pepper - washed, gutted and cut into fine rings
  • ½ pepper - washed, gutted and cut into small cubes
  • 2 tbsp olive oil
  • ½ bunch of parsley
  • Crystal salt and black pepper from the mill
  • some chilli powder to taste

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Preparation:

Heat the oil in a pan. Add the onion, chilli and paprika and simmer for about 5 minutes over medium heat while stirring. Then add the Tofubrösel and cook for another 5 minutes. Season with salt, pepper and maybe a little chili and serve with parsley.

Snack: Hemp protein shake with almond milk

Put 3 tablespoons of hemp protein in a shaker, add 250 ml almond milk and shake well. Depending on your taste, add some cocoa powder (sugar-free) or a pinch of bourbon vanilla.

Lunch: rocket salad with sprouts and avocado cream

  • 150 g of rocket - washed and thrown dry)
  • 50g sprouts (lentils, mung beans, alfalfa etc)
  • 2 tomatoes - cut into small cubes
  • 1 spring onion - cut into fine rings
  • 1 avocado - puree the pulp with the following orange and lemon juice
  • 2 tablespoons of orange juice
  • 1 tablespoon of lemon juice
  • 1 tbsp olive oil
  • Salt and pepper from the mill
  • 1 handful of cashew nuts - crushed
  • some parsley and 5 mint leaves - both finely chopped

Preparation:

Arugula, tomatoes and spring onion in a bowl. Salt, pepper, add the olive oil and mix.Now fold in the avocado cream, add the sprouts, season with salt and pepper again, add the cashew pieces and serve with the herbs sprinkled on top.

Dinner: cauliflower with cashew nuts

  • ½ cauliflower - cook until firm
  • 50 g of cashew nuts - roughly crushed
  • 2 tablespoons of sesame oil
  • 2 tsp turmeric
  • 1 teaspoon cumin
  • 1 tsp coriander
  • salt and pepper
  • 100 ml vegetable broth
  • 50 ml oat cream

Heat the oil in a pan and fry the spices (except salt and pepper) while stirring. Then add the caugh pieces and also roast. Fill with vegetable stock and bring to a boil. Add the oat cream and season with salt and pepper. Add the cauliflower florets and heat briefly again.

The second vegan low carb day

On the second low carb day, your diet plan could look like this:

  • Pea protein shake with berry mix - 208.9 kcal, 26.6 g KH, 24 g protein and 12.4 g fat
  • Quinoa with spinach and chanterelles - 372.1 kcal, 25.1 g KH, 14.3 g protein and 25.4 g fat
  • Erdmandelflocken with almond milk - 426 kcal, 10.5 g KH, 9.8 g protein and 74 g fat
  • Pea soup with tofu peanuts - 748.8 kcal, 50.1 g KH, 43.4 g protein and 42.4 g fat

This tag gives you in total:

  • 1756 kilocalories
  • 112.3 grams of carbs
  • 91.5 grams of protein
  • 87.6 grams of fat

Here are the recipes for your second vegan Low Carb Day:

Breakfast: pea protein shake with berry mixture

  • 100 g mixed frozen berries - thawed
  • 3 tablespoons pea protein
  • 250 ml almond milk
  • 1 tsp xylitol

Preparation:

Put the berries in a blender and mix with a little water to a pulp. Then top up with almond milk and add the protein. Mix again briefly and sweeten with xylitol.

Lunch: quinoa with spinach and chanterelles

  • 50 g quinoa - cooked in vegetable broth
  • 200 g of frozen spinach - thawed
  • 100 g chanterelles - cleaned and minced
  • 2 tablespoons of coconut oil
  • 2 small onions - finely chopped
  • 2 garlic cloves - finely chopped
  • Salt, pepper and nutmeg
  • 1 teaspoon Tamari (soya spice)
  • 1/3 bunch of parsley - finely chopped

Preparation of spinach:

Heat 1 tbsp of coconut oil in a small pan and sauté half of the onion cubes with half of the garlic cubes. Then add the drained spinach and bring to a boil. Season with salt, pepper and nutmeg.

Preparation chanterelles:

Heat 1 tbsp of coconut oil in a pan and sauté the other half of the onion and garlic cubes. Then add the chanterelles and sauté. Season with salt and pepper. Then deglaze with Tamari and sprinkle with the parsley.

Arrange quinoa, spinach and chanterelles together. Enjoy your meal!

Snack: Tigernuts with almond milk

  • 100 g of clover flakes
  • 200 ml almond milk

Preparation:

Put the dressing flakes in a bowl and mix with the almond milk.

Dinner: Creamy light pea soup with tofu sauce

  • 150 g peas
  • 300 ml vegetable broth
  • 1 small onion - finely diced
  • 1 small piece of ginger (about thumbnail size) - finely diced
  • 1 tbsp coconut oil
  • 150 ml oat cream
  • Salt pepper
  • 1/3 bunch of parsley
  • 1 wooden skewer
  • 100 g of smoked tofu
  • 1 shallot
  • 1 tbsp coconut oil
  • 1 tbsp. Tamari (soy sauce)
  • 1/3 teaspoon cumin and paprika powder sweet
  • some cayenne pepper

Preparation:

Heat the coconut oil in a saucepan. Steam the onion and ginger cubes in it. Add the peas, deglaze with vegetable stock and cook for about 8 minutes over medium heat.

In the meantime, cut the tofu into cubes of equal size. Peel the shallot and cut into wide rings. Thread the tofu and shallots alternately onto the wooden skewer. Season with cumin, pepper and cayenne and set aside.

Remove the soup from the heat, add the oat cream and puree with a hand blender. Season with salt and pepper and cover for 10 minutes.

Heat 1 tablespoon of coconut oil in a pan and fry the skewers crisply on all sides. Finally, deglaze with soy sauce.

Put the parsley under the pea soup, arrange on the plate and decorate with the tofu skewer.

The third vegan low carb day

On the third vegan low carb day, your diet plan could look like this:

  • Coconut yoghurt with fresh figs 473.3 kcal, 28.3 g KH, 8.7 g protein and 36 g fat
  • Spicy chickpeas Indian style - 775.9 kcal, 74 g KH, 28.5 g protein and 39.8 g fat
  • Lupine schnitzel with cucumber salad 371.5 kcal, 8.8 g KH, 24.5 g protein and 25.1 g fat
  • Baked aubergine with tomatoes and olives on Konjac spaghetti - 283.1 kcal, 12.1 g KH, 4.1 protein and 24.3 g fat

This tag gives you in total:

  • 1900 kilocalories
  • 123.2 grams of carbs
  • 65.8 grams of protein
  • 125.2 grams of fat

Below the corresponding recipes:

Breakfast: coconut yoghurt with fresh figs

  • 150 g of coconut yoghurt (from the health food store, meaning no cow's milk yoghurt with coconut flavor, but yoghurt from coconut milk)
  • 3 ripe figs - washed and quartered (or seasonal fruit)
  • 12 almonds

Preparation:

Put all the ingredients in a blender and mix until the almonds are broken up into small pieces.

Lunch: spicy chickpeas - Indian style

  • 1 glass of cooked chickpeas (about 350 g)
  • 200 g of passed tomatoes
  • 100 g cherry tomatoes - sliced
  • 1 onion - finely chopped
  • 1 garlic clove - finely chopped
  • 1 piece of ginger (about daumennagelgross) - finely chopped
  • ½ chili pepper - gutted and cut into fine rings
  • 1 teaspoon cumin
  • ½ tsp garam masala, ground coriander and turmeric each
  • 3 tablespoons of coconut oil
  • Salt, pepper, possibly some chili powder
  • 1 tablespoon coriander leaves to sprinkle - finely chopped

Preparation:

Heat the coconut oil in a saucepan and sauté the onion, ginger, chili rings and garlic over medium heat. Then add the spices (except salt, pepper and chili) and roast briefly.

Fill with the passed tomatoes, add the chickpeas and simmer for 5 minutes. Then fold in the tomato slices.

After another 5 minutes, season with salt, pepper and, if necessary, chilli, remove from heat and let stand covered for 5 minutes. Sprinkle with cilantro before serving.

Snack: Lupine schnitzel with cucumber salad

  • 1 lupine schnitzel (organic)
  • 1 teaspoon coconut oil
  • 150 g snake cucumber
  • 2 teaspoons olive oil
  • Seasoned Salt

Preparation:

Peel the cucumber piece and slice into thin slices. Put in a small bowl, pour over the olive oil and season with herbal salt.

Fry the lupine schnitzel in 1 teaspoon of coconut oil from each side for about 2 minutes.

Dinner: Baked aubergine with tomatoes and olives on Konjac spaghetti

  • 125 g konjac spaghetti
  • 100 g aubergine - cut into small cubes
  • 200 g tomatoes - cut into small cubes
  • ½ shallot - finely diced
  • 1 small garlic clove - finely diced
  • about 10 g of pitted black olives - quartered
  • 2 tbsp olive oil
  • 100 ml vegetable broth
  • Salt, pepper and a little chili

Preparation:

Heat the oven to 180° C, place the aubergine cubes on a baking tray lined with baking paper, sprinkle (or spray) with 1 tbsp of olive oil and cook in the oven for about 5 to 8 minutes.

In the meantime, cook the pasta according to the instructions on the package.

Heat 1 tablespoon of olive oil in a pan and sauté the onions and garlic over medium heat. Add the tomato pieces and deglaze with the vegetable stock. Bring to a boil.

Reduce the heat, add eggplant cubes and pasta and simmer until the sauce is creamy. Then fold in the olives, season with salt, pepper and chilli and cover briefly.

Your individual nutrition plan

Now it's up to you to get creative. If you've read the article "Low Carb - But Vegan!", Along with our recipe suggestions above, you'll already have the most important information for creating your own diet plan.We wish you much enjoyment, health and, of course, good appetite with the vegan Low Carb Diet,

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Here you will find more nutrition plans and instructions

  • Nutrition plan - vegan and wholesome
  • Create a nutrition plan yourself

Your training as a holistic nutritionist

Healthy diet is your passion? You love the surplus base, natural diet? You would like to understand the connections between our food and our health from a holistic perspective? You want nothing more than to make all your knowledge about health and nutrition your profession?

The Academy of Natural Medicine trains people like you in 12 to 18 months as a consultant for holistic health. If you want to know more about the distance learning at the Academy of Natural Medicine, then you will find here all the details and feedback from current and former participants.

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