A low carb vegan diet plan is one of the best ways to lose fat while eating clean, plant-based foods. This diet focuses on high-protein vegan foods, healthy fats, and fiber-rich vegetables, while keeping carbs low to support weight loss, better energy, and appetite control.
In this guide, you’ll get a complete low carb vegan food list, a 7-day low carb vegan diet plan, and helpful FAQs to make your journey easier.
What Is a Low Carb Vegan Diet Plan?
A low carb vegan diet plan is a plant-based eating style where you reduce high-carb foods like sugar, white rice, bread, and potatoes—and replace them with:
- Vegan protein sources
- Non-starchy vegetables
- Healthy fats
- Seeds, nuts, and legumes (in controlled portions)
Does “Low Carb” Mean “No Carb”?
No. Carbohydrates are still important for your body, but for fat loss, we aim for controlled and smarter carbs, not zero carbs.
Benefits of a Low Carb Vegan Diet Plan for Weight Loss
Here’s why this diet works so well for fat loss:
1) Helps Reduce Hunger
Protein + fiber keeps you full longer and reduces cravings.
2) Supports Fat Burning
Lower carbs may help your body use stored fat for energy.
3) Improves Digestion
Plant-based foods are rich in fiber and gut-friendly nutrients.
4) Better Energy & Less Bloating
Reducing sugar and refined carbs helps you feel lighter.
Low Carb Vegan Diet Plan Food List (Best Foods to Eat)
Below are the best foods to include in a low carb vegan diet plan for fat loss.
1) Rajma (Kidney Beans)
Rajma is high in plant protein and fiber, making it great for weight loss.
How to eat:
Rajma salad with veggies
Rajma tikki (air-fried or pan-cooked)
Boiled rajma with spices and lemon
Best tip: Eat rajma in moderate portions because it still contains carbs.
2) Seeds (Super Low Carb & High Fat)
Seeds are perfect for a low-carb diet because they are rich in healthy fats and protein.
Best options:
Sunflower seeds
Sesame seeds
Pumpkin seeds
Flax seeds
Chia seeds
3) Almonds
Almonds are one of the best snacks in a low carb vegan diet plan.
How to eat:
5–8 soaked almonds in the morning
5–8 roasted almonds in the evening
Almond nutrients: protein, fiber, vitamin E, magnesium, calcium
Why soaking is better: Almond peel has tannin, which can reduce nutrient absorption. Soaking improves digestion and absorption.
4) Moong Dal
Moong dal is light, high-protein, and easy to digest.
Ways to eat:
Moong dal chilla
Moong dal soup
Sprouted moong salad
5) Chickpeas (Chana)
Chickpeas are filling and protein-rich.
Best ways to include:
Boiled chana salad with cucumber/onion/tomato
Low-oil chana masala
Hummus (great low-carb dip!)
Tip: Use chickpeas in small portions for low-carb goals.
6) Soybeans (High Protein Vegan Food)
Soy is excellent for weight loss and muscle support.
Include as:
Tofu (soy paneer)
Soy milk
Roasted soy chunks
7) Sprouts
Sprouts are one of the most powerful fat-loss foods.
Best options:
Moong sprouts
Mixed sprouts salad
Sprouts stir fry
Benefits: high protein, high fiber, low calories, low carbs
Best Low Carb Vegetables for Vegans
Fill your plate with these vegetables:
- Spinach
- Cabbage
- Cauliflower
- Broccoli
- Bottle gourd (lauki)
- Bitter gourd (karela)
- Zucchini
- Mushroom
- Capsicum
- Cucumber
These are low in carbs, high in fiber, and great for fat loss.
Healthy Fats to Add (Important for Low Carb Dieting)
Low carb diets work better when you include healthy fats like:
Olive oil
Coconut oil (limited)
Avocado
Peanut butter (unsweetened)
Nuts & seeds
Healthy fats keep you full and reduce cravings.
7-Day Low Carb Vegan Diet Plan (Simple & Practical)
Here is a clean and beginner-friendly low carb vegan diet plan for 7 days.
Note: Replace dairy items (curd, yogurt, cheese) with plant-based versions like coconut yogurt or soy yogurt to keep it 100% vegan.
Day 1:
- Breakfast: Veggie stir-fry (spinach, mushroom, capsicum) in olive oil
- Lunch: Mixed bean salad + lemon + olive oil + few almonds
- Dinner: Cauliflower & broccoli bake (vegan)
Day 2:
- Breakfast: Unsweetened soy yogurt + chia seeds + berries
- Lunch: Stir-fried tofu + veggies
- Dinner: Grilled mushrooms + avocado + salad
Day 3
- Breakfast: Smoothie (coconut milk + spinach + berries + flax)
- Lunch: Cucumber sticks + hummus + nuts
- Dinner: Tempeh/tofu stir fry + cashews (small portion)
Day 4
- Breakfast: Moong dal chilla + mint chutney
- Lunch: Sprouts salad + tofu cubes
- Dinner: Rajma chili + salsa + salad
Day 5
- Breakfast: Coconut yogurt + seeds + berries
- Lunch: Quinoa salad (small portion) + olive oil + nuts
- Dinner: Pumpkin seed salad + avocado + spinach
Day 6
- Breakfast: Tofu scramble + veggies
- Lunch: Hummus + cucumber + carrot sticks + almonds
- Dinner: Eggplant (baingan) mousse + salad
Day 7
- Breakfast: Strawberry smoothie + chia + peanut butter
- Lunch: Leftover eggplant mousse + salad
- Dinner: Veggie soup + tofu + sautéed spinach
Tips to Make Your Low Carb Vegan Diet Plan More Effective
- Drink 2–3 liters of water daily
- Eat protein in every meal (tofu, dal, sprouts, soy, beans)
- Avoid sugar, juice, soft drinks
- Walk 30 minutes daily
- Don’t fear healthy fats (they improve fullness)
- Keep meals simple to stay consistent
Common Mistakes to Avoid
- Eating only salads (low calories but not enough protein)
- Too much fruit (high sugar)
- Too many beans every day (can increase carbs)
- Ignoring sleep and water intake
FAQs:
Q. Is a low carb vegan diet plan good for fast weight loss?
A. Yes. A low carb vegan diet plan can support fat loss by reducing cravings and improving fullness using fiber + protein.
Q. What is the best vegan protein for low carb dieting?
A. Tofu, soy chunks, tempeh, sprouts, moong dal, and seeds are excellent.
Q. Can I eat rice on a low carb vegan diet plan?
A. You should limit rice. If needed, choose small portions of brown rice or try cauliflower rice as a low-carb replacement.
Q. Is it safe to follow low carb vegan diet daily?
A. Yes, as long as you include enough calories, protein, and nutrients. Avoid cutting carbs too aggressively.
Q. What snacks are best for low carb vegan weight loss?
A.
Almonds and walnuts
Roasted seeds
Hummus with cucumber
Sprout chaat
Peanut butter (unsweetened)
Q. How many carbs should I eat daily on this plan?
A. For most people, 50–120g carbs/day works well depending on activity level and body goals.
Q. Can a low carb vegan diet help reduce belly fat?
A. Yes. Consistency, calorie control, protein intake, and regular movement can reduce belly fat over time.
Final Words
A low carb vegan diet plan is a powerful and healthy way to lose fat without starving. By focusing on plant protein, low-carb vegetables, healthy fats, nuts, and seeds, you’ll stay full, energized, and consistent.