What I Eat in a Day as a Low Carb Vegan | Meat Free Keto

What I Eat in A Day: Low Carb Vegan Part 1

So, I’ve actually received quite a few questions about what I eat in a day. Some of you have even requested a whole post dedicated to this! So, I thought I’d get my act together and actually document what I eat in a day (including macros), so you guys can see how easy it is to stick to a low carb vegan diet. 🙂

Of course, I don’t eat like this 100% of the time. I often have days where I don’t eat very low carb (mostly focused around social events), but when I do, it looks a lot like this!

What I Eat in a Day as a Low Carb Vegan | Meat Free Keto


I typically don’t eat breakfast, and subscribe to an intermittant fasting sort of system (no strict times, really). Instead, I’ll have coffee and coconut milk (the thick kind, from a can). I drink a few cups of coffee, and this sustains me until about 1 or 2pm.

  • Calories: 100
  • Net Carbs: 1g


Today I decided to have breakfast for lunch, and make myself some muffins. Through an act of sheer will power, I somehow managed to avoid eating the entire batch and only ploughed through three (with some Earth Balance).

  • Calories: 744
  • Net Carbs: 11g

Afternoon Snack

Not really a snack today, but a shake. On days where I don’t feel like I’m getting enough protein from food, I’ll supplement with a shake. Usually my protein powder of choice is Vega Sport, but there are a several other low carb vegan protein powder options you can try. I also like to add a greens powder for some extra nutrtion.

I also had a quarter cup of roasted pumpkin seeds. I’m obsessed with these right now, and have been eating them pretty much every day. I often try to drink my protein shake while eating food, because the chewing action helps to release digestive enzymes to better break down and absorb the nutrients in the shake.

  • Calories: 360
  • Net Carbs: 5g


This is a pretty typical dinner for me: I sauteed mixed veggies, kale, tempeh and miracle noodles in sesame oil, tamari and just a little bit of gochujang paste. I try to eat the more carb heavy meals at night, after my workout, in a mini attempt at carb cycling. I also just enjoy eating lots of veggies for dinner, so it works out.

A photo posted by liz (@healthygamergirl) on

  • Calories: 372
  • Net Carbs: 14g


I don’t really like sweet desserts, but I usually have some sort of snack after dinner (but before 9pm). Today, I indulged in some sunflower seed butter…straight from the jar…with a spoon.

  • Calories: 200
  • Net Carbs: 4g


This is a pretty average weekend day for me. Less baking happens during the week. When I’m working on fat loss, my calorie goal is around 1800, which is about a 15% defecit for me. I also try to keep things under 50g of net carbs per day, and usually average around 40g. This is obviously higher than a lot of meat based keto diets, but works great for me!

  • Total Calories: 1776
  • Total Net Carbs: 35g


  • Sandra Rodriguez February 11, 2017 at 9:35 pm

    thank you and I can’t wait for part 2.

    • Liz February 11, 2017 at 9:36 pm

      My pleasure, Sandy! I hope the series is somewhat helpful! 🙂

  • Jane February 13, 2017 at 7:58 pm

    Love to learn about vegan keto diet! Thanks!

    • Liz February 13, 2017 at 8:46 pm

      Thanks for the comment! I’m glad you’re enjoying it 🙂

  • Sadhana February 23, 2017 at 11:35 pm

    I’ve seen a lot of confusing posts on the use of sesame oil. So is it fine in moderation? e.g. for sauteing?

    I’m a vegetarian who doesn’t eat eggs (family doesn’t like mushrooms being used in the kitchen) and live in India where most of the yummy stuff you’ve described like the shirataki noodles aren’t available. I’ve been *trying* to do keto for the past week (for weight loss) but find that I’m not able to do less than 30-35 net carbs a day, and I’ve been demotivated. But seeing your posts really helps! Thank you!

    • Liz February 24, 2017 at 12:46 am

      Hi! Don’t give up! 30-35 grams is still low!

      I try not to heat sesame oil, but will very occasionally saute with it. I also try to buy cold pressed sesame oil where possible, as it will be more likely to remain unoxidized.

      Good luck, and feel free to comment if you have any questions!

  • REBECCA March 12, 2017 at 4:15 pm

    Liz ,,i am a very fussy vegan could i live just on veg cauli sweetcorn lettuce tomotoes and fruit as well as vegan sausage and vegan bacon

    • Liz March 13, 2017 at 11:46 am

      Hi Rebecca! You technically could live off of those things, but you might want to try switching up your protein source here and there. There are some good bean-based burgers out there that contain lots of veggies, and still taste reall good.

      Thanks for comenting, and let me know if you have any other questions! 🙂

  • Chess April 14, 2017 at 1:01 pm

    Love this idea! There really isn’t much out there about low carb vegan diets and it’d be super cool to see more of this!! Especially for days where you have more and less time for meal prep.

    • Liz April 14, 2017 at 10:59 pm

      Thank you! I’m glad there’s interest in seeing more of this! I agree – there isn’t a lot out there. I’ll try to get myself in gear and do more of these! 🙂

      • Tia November 23, 2017 at 12:15 pm

        Agree! Love reading them

        • Liz November 27, 2017 at 10:04 am

          😀 I’ll be sure to post more, then!

  • Jake Taylor April 18, 2017 at 3:11 pm

    Thanks for the post, Liz. I’ve been Leto adapted for about a year and a half but meat based and today went veggie- not vegan-yet. I’m thinking eggs and cheese and veg seems like a good idea. I run marathons (a lot- like 4 a month min though currently recovering from injury) and was wondering about keeping my fat up and protein down whilst still being Keto. Any advice? Also- this is technical, the social media tabs on the left when using my iPad mini block the left 1cm of the screen with no way of getting rid of them? Can you help with that too? THANK YOU! Jake

    • Liz April 20, 2017 at 3:57 pm

      Hey, Jake – thanks so much for the comment! Whoa, 4 marathons a month is an impressive workout regiment!

      First the easy thing – thanks for letting me know about the social tabs! They’re supposed to be hidden on smaller screens, but it looks like that’s not the case. I’ll definitely look into that!

      Keto is definitely possible on a vegetarian diet. Eggs and cheese are both great options, as they’re moderately low in protein while still providing lots of fats! I’ll be honest – I’m not really an expert on endurance exercise while in ketosis (I’m a fan of multi-day hikes, but that’s really just walking…), however, there is a couple who did a 2-month row across the ocean on a ketogenic diet and blogged about it here: http://www.fatchancerow.org/

      Their adventures are completely inspiring! They share a bit about their food choices here: http://www.fatchancerow.org/blog?tag=Million%20Calories

      Sorry I wasn’t able to be too much help, there! I can try to find other resources on keto and endurance sports for you, too!


      • Jake Taylor April 21, 2017 at 11:44 am

        Thanks for the link, Liz I’ll look into it. Glad that keto and no meat seems to work as I was a little concerned but no longer after reading this. Your recipes look great too!


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