According to the Institute of Medicine, most individuals should consume at least 130 g of carbohydrates each day, with recommended carbohydrate intake ranging between 45 and 65 percent of calories from carbohydrates. At 4 calories per gram of carbohydrate, the average 2,000-calorie diet should contain between 225 and 325 g of carbohydrate. Low-carbohydrate diets contain carbohydrate intakes close to the minimum 130 g daily. If you're avoiding consumption of meat, eat complex carbohydrates such as fruits, vegetables, and whole grains that can provide sufficient amounts of fiber, protein and vitamins to comprise a meatless low-carb diet.
Meatless Low-carb Foods
Meatless, low-carbohydrate containing foods include not only fruits, vegetables, and whole grains but also meat alternatives such as beans, nuts, peas, and soy products such as tofu, tempeh and soy-based veggie burgers. According to the United States Department of Agriculture Nutrient Database, a 3 oz. serving of tofu contains about 2 g of carbohydrate, 1 cup of cooked soybeans contains about 17 g of carbohydrate, 1/2 cup of black, pinto, or kidney beans contains only 20 g of carbohydrate, and 1 cup of soy-based meat alternative contains about 6 to 7 g of carbohydrate.
Meatless Low-carb Breakfast Ideas
A meatless low-carbohydrate breakfast may contain 1 cup of oatmeal at around 25 to 30 g of carbohydrates prepared with 1/2 cup of low-fat milk at around 12 g of carbohydrate, and served with 1/2 cup of diced fruit at around 15 to 20 g of carbohydrate. Another breakfast alternative may include two slices of whole wheat toast topped with 2 tsp. of margarine at around 25 g of carbohydrate, served with 1 cup of plain low-fat yogurt at 16 g of carbohydrate topped with 1/2 cup of diced fruit at 15 g of carbohydrate.
Meatless Low-carb Lunch Ideas
A low-carbohydrate meatless lunch includes 2 cups of salad greens topped with 1/2 cup of shredded carrots at 5.5 g of carbohydrate, five to 10 cherry tomatoes at 3 to 6 g of carbohydrate, 2 oz. of diced tofu at about 2 g of carbohydrate, and one-quarter cup of shredded low-fat cheese at 1 to 2 g of carbohydrate. The salad may be paired with 1/2 cup of whole-grain croutons at around 13 g of carbohydrate as well as 1/2 cup of diced fruit at around 15 g of carbohydrate. Another lunch idea may include a veggie burger at around 8 g of carbohydrate on two slices of whole wheat bread at 25 g of carbohydrate, topped with lettuce, tomato and a slice of cheese at around 2 grams of carbohydrate. The sandwich may be paired with a small apple or orange at around 15 to 20 g of carbohydrate each.
Meatless Low-carb Dinner Ideas
Try 1 cup of brown rice or whole-grain couscous at 35 to 45 g of carbohydrates topped with 1/2 cup of beans at around 20 g of carbohydrates served with low-carbohydrate steamed vegetables such as carrots, broccoli, or green beans. Flavor your meal with vegetable broth, sauteed onions or peppers, or low-carbohydrate sauces such as soy, teriyaki or salsa.
References
- American Heart Association: Vegetarian Diets
- United States Department of Agriculture: 10 tips for following a vegetarian diet
- United States Department of Agriculture: USDA National Nutrient Database for Standard Reference, Release 16: Carbohydrate
- Harvard School of Public Health: Carbohydrates: Good Carbs Guide the Way
- Institute of Medicine: Dietary Reference Intakes: Macronutrients
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