Low Carb Vegan Meal Plan Day 1.

Meal 1: 5.30am.

Mood: Sluggish. (unusual yet true!)

Smoothie: big handful of kale, big handful of spinach, 1/2 small cucumber, 1/2 teaspoon of Spirilina, 1/2 green apple, 50 grams frozen mixed berries + a scoop of raw vegan brown rice protein powder. Mixed with water.

Black coffee with almond milk and Natvia. 

Snack: 11am.

Mood: Pumped. About to train.

100 grams of roasted unsalted cashews + a scoop of vegan protein powder with water. 

Large long black.

Meal 2: 3.00pm.

Mood: Starving / over hungry.

HUGE salad: Spinach, rocket, spring onion, red onion, red capsicum, tomato, asparagus, carrot, beetroot, basil + 1/4 of an avocado. Also cooked veg: a cup of broccoli, 1/2 a brown onion, 1/2 a zucchini, 100gm mushies with 1 heaped tablespoon of vegan basil pesto. Plus balsamic and a couple of good tablespoons of my zucchini hummus.

Snack: 4.00pm.

Mood: Lethargic / over full.

1 tablespoon of chia seeds + 100 ml almond milk + a scoop of vegan protein powder.

Meal 3: 7.00pm.

Mood: Slowly coming alive again!

Vegan Curry with Zoodles: eggplant, onions, zucchini, cauliflower, carrot, capsicum coconut milk, curry spices, dried coriander, himalayan salt. Plus 1 tablespoon of hemp seeds, 1 tablespoon of pumpkin seeds, 1/2 teaspoon of Spirilina, 1 teaspoon of Dulse flakes.

Served over 1/2 a zucchini spiralized.

I also had 1/2 a bunch of kale made into crisps with a pinch of salt, a teaspoon of coconut oil and a heaped tablespoon of nutritional yeast.

Snack: 8.30pm. 

Mood: Alive again!

1 tablespoon of chia seeds + 100 ml almond milk + a scoop of vegan protein powder.

Learnings: If it’s not at home you can’t eat it! 

Implementations: Luckily the rest of those cashews and my jar of tahini was at work so I couldn’t attack it with a fork! For more on ensuring your home is a trigger free zone, How To Use Cheat Meals and Thrive Regardless Of The Temptation Zone.

Training (time + type): Weights (back + chest + core) 45 minutes.

Also walk to and from work (20 minutes each way)

Low Carb Vegan Meal Plan Day 2.

Meal 1: 4.30am.

Mood: Fresh and focused.

Smoothie: big handful of kale, big handful of spinach, 1/2 small cucumber, 1/2 teaspoon of Spirilina, 1/4 mango, 50 grams frozen mixed berries + a scoop of raw vegan brown rice protein powder. Mixed with water.

Black coffee with almond milk and Natvia. (2)

Snack: 7am. 

Mood: Productive.

1 tablespoon of chia seeds + 100 ml almond milk + a scoop of vegan protein powder.

40 grams of roasted unsalted cashews + a scoop of vegan protein powder with water.

Large long black.

Meal 2: 12.00pm.

Mood: Focused.

HUGE salad: Spinach, rocket, spring onion, red onion, red + yellow capsicum, tomato, carrot, beetroot, basil + 1/4 of an avocado. Also cooked veg: a cup of broccoli, a brown onion, eggplant, 1/2 a zucchini, 100gm mushies with 1 heaped tablespoon of vegan basil pesto. Plus balsamic and a couple of good tablespoons of my zucchini hummus.

Snack: 2pm. 

Mood: Focused.

1 tablespoon of chia seeds + 100 ml almond milk + a scoop of vegan protein powder.

Meal 3: 6.00pm.

Mood: Grateful.

Vegan Curry with Cauli-rice: eggplant, onions, zucchini, cauliflower, carrot, capsicum coconut milk, curry spices, dried coriander, salt.

Plus 1 tablespoon of hemp seeds, 1 tablespoon of pumpkin seeds, 1/2 teaspoon of Spirilina, 1 teaspoon of Dulse flakes.

Served over a cup of cauli-rice.

I also had 1/2 a bunch of kale made into crisps with a pinch of salt, a teaspoon of coconut oil and a heaped tablespoon of nutritional yeast.

ALCOHOL: 2 glasses Shiraz.

Learnings: More regular meals work best for me. If I get over hungry I’ll demolish my food so quickly I don’t even appreciate it.

Implementations: Plan and prepare meals on mass for those occasions when you get home over hungry and low on discipline. For more on meals on mass, Turn 3 Mass Cook-ups into 9 Different Meals.

Training (time + type): Weights (quads + gluts + hammies) 75 minutes.

Also walk to and from gym (20 minutes each way)

Low Carb Vegan Meal Plan Day 3.

Meal 1: 4.30am.

Mood: Determined. 

Smoothie: big handful of kale, big handful of spinach, 1/2 small cucumber, 1/2 teaspoon of Spirilina, 1/2 green apple, 50 grams frozen mixed berries + a scoop of raw vegan brown rice protein powder. Mixed with water.

Black coffee with almond milk and Natvia. 

Snack: 8.30am. 

Mood: Tired.

60 grams of roasted unsalted cashews + a scoop of vegan protein powder with water.

Large long black.

Meal 2: 1.00pm.

Mood: Impatient.

HUGE salad: Spinach, rocket, spring onion, red onion, red + yellow capsicum, tomato, carrot, beetroot, coriander + 1/4 of an avocado. Also cooked veg: a cup of cauli, a brown onion, eggplant, 1/2 a zucchini, 100gm mushies with 1 heaped tablespoon of vegan basil pesto. Plus balsamic and a couple of good tablespoons of my zucchini hummus.

Snack: 2pm. 

Mood: Procrastinating.

1 tablespoon of chia seeds + 100 ml almond milk + a scoop of vegan protein powder.

1 tablespoon of chia seeds + 100 ml almond milk + a scoop of vegan protein powder.

Meal 3: 6.00pm.

Mood: Optimistic. 

Vegan Curry with Zoodles: eggplant, onions, zucchini, cauliflower, carrot, capsicum coconut milk, curry spices, dried coriander, salt.

Plus 1 tablespoon of hemp seeds, 1 tablespoon of pumpkin seeds, 1/2 teaspoon of Spirilina, 1 teaspoon of Dulse flakes.

Served over a zucchini spiralized with a heaped tablespoon of nutritional yeast.

1 tablespoon of tahini.

ALCOHOL: 2 glasses Shiraz.

Snack: 11.30pm. 

Mood: Exhausted, after networking night out.

Scoop of vegan protein powder with hot water.

Learnings: High protein/low carb meals out at non vegan/vego restaurants can be challenging. It’s best to plan ahead.

Implementations: For ideas, 101 Ways To Cut Carbs When Eating Out.

Training (time + type): HIIT (treadmill incline sprints) 6 minutes.

Also walk to and from work (20 minutes each way)

Low Carb Vegan Meal Plan Day 4.

Meal 1: 4.45am.

Mood: Very slow.

Smoothie: big handful of kale, big handful of spinach, 1/2 small cucumber, 1/2 teaspoon of Spirilina, 1/4 mango, 50 grams frozen mixed berries + a scoop of raw vegan brown rice protein powder. Mixed with water.

Black coffee with almond milk and Natvia. (3)

Snack: 8.30am. 

Mood: Sleep deprived. Low tolerance / low discipline.  

50 grams of roasted unsalted cashews + a scoop of vegan protein powder with water.

Large long black.

Meal 2: 12.00pm.

Mood: Ready to demolish anything in sight.

HUGE salad: Spinach, rocket, spring onion, red onion, red capsicum, tomato, carrot, beetroot, coriander + 1/4 of an avocado. Also cooked veg: a cup of cauli, a brown onion, eggplant, 1/2 a zucchini, 100gm mushies with 2 heaped tablespoon of vegan basil pesto. Plus balsamic and a couple of good tablespoons of my zucchini hummus.

Snack: 3pm. 

Mood: Lost all focus.

1 tablespoon of chia seeds + 100 ml almond milk + a scoop of vegan protein powder.

Meal 3: 7.00pm.

Mood: Frustrated.

Vegan Curry with Cauli-rice: eggplant, onions, zucchini, cauliflower, carrot, capsicum coconut milk, curry spices, dried coriander, salt.

Plus 1 tablespoon of hemp seeds, 1 tablespoon of pumpkin seeds, 1/2 teaspoon of Spirilina, 1 teaspoon of Dulse flakes.

Served over a cup of cauli-rice.

1/2 a bunch of kale made into crisps with a pinch of salt, a teaspoon of coconut oil and a heaped tablespoon of nutritional yeast.

Snack: 8pm. 

Mood: Ready for bed.

1 tablespoon of chia seeds + 100 ml almond milk + a scoop of vegan protein powder.

Learnings: Systems and Keystones Habits will keep you on track even on your low sleep and low discipline days.

Implementations: Check out, My 5 Keystone Habits.

Training (time + type): Weights (shoulders + triceps + core) 45 minutes.

Also walk to and from work (20 minutes each way)

Low Carb Vegan Meal Plan Day 5.

Meal 1: 4.30am.

Mood: Fresh and focused.

Smoothie: big handful of kale, big handful of spinach, 1/2 small cucumber, 1/2 teaspoon of Spirilina, 1/2 green apple, 50 grams frozen mixed berries + a scoop of raw vegan brown rice protein powder. Mixed with water.

Black coffee with almond milk and Natvia. 

Snack: 6am. 

Mood: Energised.

75 grams of roasted unsalted cashews + a scoop of vegan protein powder with water.

Large long black.

Meal 2: 2.00pm.

Mood: Focused.

HUGE salad: Spinach, rocket, spring onion, red onion, red capsicum, tomato, carrot, beetroot, coriander + 1/4 of an avocado. Also cooked veg: a cup of cauli, a brown onion, eggplant, 1/2 a zucchini, 100gm mushies with 1 heaped tablespoon of vegan basil pesto. Plus balsamic and a couple of good tablespoons of my zucchini hummus.

Snack: 3pm. 

Mood: Grateful.

1 tablespoon of chia seeds + 100 ml almond milk + a scoop of vegan protein powder.

Meal 3: 6.00pm.

Mood: Relaxed.

Roast Veg with Brussel Chips: sweet potato, fennel, eggplant, onion, zucchini, cauliflower, capsicum, dried herbs, salt, coconut oil.

Plus 1 tablespoon of hemp seeds, 1 tablespoon of pumpkin seeds, 1 teaspoon of Dulse flakes.

Served with 250 grams of brussels made into chips with a pinch of salt, 1/2 teaspoon of coconut oil and chilli.

Snack: 7pm. 

Mood: Satisfied.

1 tablespoon of chia seeds + 100 ml almond milk + a scoop of vegan protein powder.

ALCOHOL: 2 Vodka mineral fresh lime.

Learnings: n.a.

Implementations: n.a.

Training (time + type): Weights (back + chest + core) 60 minutes.

Also walk to and from work (20 minutes each way)

Low Carb Vegan Meal Plan Day 6.

Meal 1: 5.30am.

Mood: Anticipation.

Smoothie: big handful of kale, big handful of spinach, 1/2 small cucumber, 1/2 teaspoon of Spirilina, 1/4 mango, 50 grams frozen mixed berries + a scoop of raw vegan brown rice protein powder. Mixed with water.

Black coffee with almond milk and Natvia. (2)

Snack: 6.15am. 

Mood: Focused.

75 grams of roasted unsalted cashews + Large long black.

Snack: 11.30am. 

Mood: Happy.

2 Capeseed Rolls.

Meal 2: 3.00pm.

Mood: Happy.

HUGE salad: Spinach, rocket, spring onion, red onion, red capsicum, tomato, carrot, beetroot, coriander + 1/4 of an avocado. Also cooked veg: a cup of cauli, a brown onion, 1/2 a zucchini, 100gm mushies with 1 heaped tablespoon of vegan basil pesto. Plus balsamic and a couple of good tablespoons of my zucchini hummus.

Snack: 4pm. 

Mood: Accomplished.

1 tablespoon of chia seeds + 100 ml almond milk + a scoop of vegan protein powder.

1 tablespoon of chia seeds + 100 ml almond milk + a scoop of vegan protein powder.

Meal 3: 8.00pm.

Mood: Chilled.

Veggie Burger (quinoa, brown rice, sun-dried tomato, & olive) with Portobello Caps (requested instead of bread), Vegan coleslaw, Kumera Chips. (out @Dandylionbondi)

ALCOHOL: 4 glasses Shiraz.

Learnings: If you ask politely you can make great adjustments to most menu’s. You don’t get if you don’t ask!

Implementations: If you’re not sure of the best #plantstrong adjustments for a fit, healthy body to request when eating out check out, 5 Common Mistakes Vegetarians Make For Fat Loss.

Training (time + type): Weights (quads + gluts + hammies) 60 minutes.

Also walk to and from work (20 minutes each way)

Low Carb Vegan Meal Plan Day 7.

Meal 1: 9.30am.

Mood: Relaxed yet starving!

Vegan Green Goodness Bowl: chickpea, flax + sesame seed fritters, avocado, pepitas, vegannaise, kale crumb, leafy greens, quinoa soy sourdough toast. (out @Speedoscafe – note: my boyfriends vegan pancakes are the star of this picture! I alternate between choosing the goodness bowl and the pancakes)

Large long black with dash of hot almond milk. (2)

Snack: 1pm. 

Mood: Grateful.

1 tablespoon of chia seeds + 100 ml almond milk + a scoop of vegan protein powder.

Meal 2: 3.00pm.

Mood: Chilled.

HUGE salad: Spinach, rocket, asparagus, red onion, red capsicum, tomato, carrot + 1/4 of an avocado. Also cooked veg: a cup of cauli, a brown onion, 1/2 a zucchini, 100gm mushies with 1 heaped tablespoon of vegan basil pesto. Plus balsamic and a couple of good tablespoons of my zucchini hummus.

Snack: 4pm. 

Mood: Organised. 

1 tablespoon of chia seeds + 100 ml almond milk + a scoop of vegan protein powder.

Meal 3: 8.00pm.

Mood: Ready for Sunday “Cheers!” 

Vegan Curry with Zoodles: eggplant, onions, zucchini, cauliflower, carrot, capsicum coconut milk, curry spices, dried coriander, himalayan salt. Plus 1 tablespoon of hemp seeds, 1 tablespoon of pumpkin seeds, 1/2 teaspoon of Spirilina, 1 teaspoon of Dulse flakes.

Served over 1/2 a zucchini spiralized.

I also had 1/2 a bunch of kale made into crisps with a pinch of salt, a teaspoon of coconut oil and a heaped tablespoon of nutritional yeast.

ALCOHOL: 4 glasses Shiraz + 2 Vodka mineral fresh lime.

Snack: 9pm. 

Mood: Tipsy – time to get fresh for tomorrow!

250 hot almond milk.

Learnings: Your Ideal Fat Burning Day Starts The Night Before.

Implementations: Check out, Your Ideal Fat Burning Day Starts The Night Before.

Training (time + type): Walk along the beaches 90 minutes.

If you liked Low Carb Vegan Meal Plan you’ll also like: Low Carb High Protein Vegan Meal Plan (Part 1)

 

I share more plant based deliciousness in my Plant Positive Journal!