A vegan diet does not contain meat, fish, poultry or dairy products. Relying principally on nuts, grains, fruits, vegetables and soy products, vegans have a number of options when it comes to creating a satisfying meal. Vegans in search of low carbohydrate meals should create a menu in advance of the diet to ensure the correct foods are eaten.
Start your morning with a vegan low-carbohydrate breakfast. Add a whole grain meal, like a bowl of oats and orange to your menu. You'll need the following ingredients: 1 cup of plain organic enriched soy milk, 1/2 cup uncooked organic rolled oats, 4 walnut halves, 1 to 2 tbsp. of dehydrated raspberries and an orange. Add the soy milk to the organic rolled oats. Microwave for 1 to 2 minutes on a high setting. Allow the oats and soy milk to cool for 30 seconds. As you wait, chop the walnuts and sprinkle on top.
For a great lunchtime option, choose a large salad. You'll need the following ingredients: 6 cups of salad (choose a blend that contains a variety of lettuces), a blend of vegetables, 3 1/4 to 3 1/2 oz. of marinated baked tofu, 2 tpsb. of low-carb oil or vinegar dressing and 0.6 to 0.7 oz. of dark chocolate (70 to 88 percent cocoa). Use a large mixing bowl to mix the ingredients. Vegetables, like avocado, tomato, celery, carrots and broccoli complement a salad well and do not require cooking.
Aim for easy vegan low-carbohydrate snack options like plain, unsweetened soy yogurt and mixed fruit. Stay away from fruit cups that contain syrups, as they are high in sugars (a carbohydrate) and calories. Instead, wash and chop your own fruit to create a simple snack option. Peaches, watermelon, melon and papaya are great options. High in water content, these fruits create a feeling of fullness and only contain a minimum amount of natural sugars (resulting in a low carbohydrate value).
End your day with a delicious brown rice dinner. You'll need the following ingredients to get started: 1/2 cup cooked, organic, short-grain brown rice, 2 to 3 cups of vegetables and olive oil. Stir fry is another option. Steam the rice and vegetables in the microwave or prepare on the stove. Add the olive oil to the rice to loosen the grains as you stir in the vegetables.
For those wanting an easy dessert after dinner, add a peach or apple to 1 cup of plain, unsweetened soy yogurt. Stir and eat immediately. Store any leftover portions in the refrigerator.