Carb Cycling For Vegetarians and Vegans...

We often get asked, “Is it possible to carb cycle as a vegetarian or vegan?”

Short answer: Yes! However, it can be more challenging for vegetarians and vegans than for omnivores.

If you aren’t familiar with carb cycling, first read about the basics of carb cycling and then read this article, which will help put all of the pieces of the puzzle together for you!

In this article, we will cover the basics of how to carb cycle as a vegetarian or vegan by covering each of the macronutrients (protein, carbohydrates, and fats) and giving the best options to eat for those who identify as vegetarians or vegans.

That being said, all of the below options may not be fully in line with strict vegetarianism or veganism, but everyone is slightly different in their preferences and interpretations of nutrition approaches, so we wanted to provide many options for you.

Protein...

When it comes to carb cycling, protein is incredibly important. We suggest eating protein with every meal in order to ensure that you will stay full, build lean muscle, and reach whatever goals you have set for yourself.

While it is more difficult to find protein options for vegetarians and vegans, it is not impossible. The key will be for you to find protein sources that you can eat and are willing to eat, and then eat A LOT of those protein sources.

In general, we teach carb cycling strategies with eating protein from meat, fish, eggs, etc. but if you choose to not eat those things, you will need some alternative protein options.

Whether you are a meat-eater, pescatarian, vegetarian, vegan, or anything in between, we suggest sticking to unprocessed foods for best results. To keep it simple, we suggest eating foods that only include one ingredient to avoid processed foods.

When you drill down to the macronutrients (macros) within the foods you eat, the food can contain protein, carbs, and/or fats. Many vegetarian and vegan protein options contain some protein, but often include some carbs and/or fats as well, which makes it slightly more difficult (though not impossible!) when carb cycling. This simply means you should be mindful of which protein sources you choose on lower carb days and higher carb days.

Meat sources also can often have fat, however the protein content is usually higher, which can make it easier to balance the ratios of macronutrients while carb cycling.

We have gathered a couple of lists for suggested protein options if you choose not to eat meat. As mentioned previously, not all of the above options may not be fully in line with strict vegetarianism or veganism, but everyone is slightly different in their preferences and interpretations of nutrition approaches, so we wanted to provide many options.

Recommended Main Protein Source Options...

Here are some of the best protein options if you do not eat meat:

*Fish
*Oysters
*Egg Whites
*Whole Eggs
*Whey or Plant-Based Protein Powder
*Greek Yogurt
*Kefir

Recommended Supplemental Protein Source Options

The following options have some protein and are also higher in carbs and/or fat. They can bump up the protein, and are great options to be rotated depending on if it’s a high carb day or low carb day, which we will cover in a later section.

These protein sources are great options to supplement a main protein source:

*Nut butter
*Nuts
*Beans
*Hummus
*Quinoa

Other Protein Options

There are some other protein options that you could eat as a vegetarian or vegan, though we don’t typically recommend, unless if there are no other sources of protein that you will eat.

We typically don’t recommend soy, but whole soybeans or fermented soybeans are prefered to any processed soy products. Many soy products are very processed with lots of additional ingredients that don’t help your progress. Some vegetarians and vegans enjoy tempeh and tofu. If you choose these proteins, try to find minimally processed options.

Another option of protein that some vegetarians and vegans enjoy is called seitan. This is a protein that is made from wheat gluten. So, if you are gluten intolerant or sensitive - do not eat this! Seitan is often used to make many mock meats, which can be heavily processed. We don’t typically recommend seitan, unless if this is the only protein option you will eat.

Carbohydrates

Carbohydrates are very important reach whatever goals you want to reach. You will be eating more carb sources on your higher carb days (which makes sense!). Carbs will give you energy to fuel great workouts and help build muscle.

High Carb Day = Low Fat Day.

High carb days can also be referred to as “low fat” days. You want to eat higher amount of carbs and lower amounts of fat on high carb days.

We suggest sticking to carb sources that have one ingredient. Avoid processed carbs that have lots of extra junk like artificial sweeteners and preservatives.

Here are some carb sources that are great options:

*Sweet Potatoes
*Potatoes
*Rice
*Beans
*Quinoa
*Rice Cakes
*Oats
*Veggies (very low in carbs and should be eaten on low and high carb days!)

Fats

Fats are incredibly important for your low carb days, because you will get your energy from fats on low carb days. Since you won’t be eating many carbs on your low carb days, your body will burn off the fat as energy.

Low Carb Day = High Fat Day. Low carb day can also be known as “high fat day.” You will be eating a lower amount of carbs, but a higher amount of fat. Just like the other macro categories, we suggest eating fat sources that have just one ingredient.

Here are some fat sources that are great options:

*Nuts
*Nut butter
*Avocado
*Grass-Fed Butter
*Coconut Oil
*Olive Oil
*Grass-Fed Cheese

A Word on Fruits and Veggies…

Vegetables have some carbohydrates. However, the amount is so low that you should be eating TONS of veggies. Eat veggies when you are hungry and until you are satisfied on BOTH low carb days and high carb days. We will outline all of this below, but we just wanted to reiterate: don’t skimp on the veggies!

Fruit is even higher in carbs than veggies. We recommend keeping fruit to your high carb days. If you really, really want fruit on your low carb days, we suggest sticking with berries, as they are lower in carbs than other fruits like apples and bananas.

Putting it all Together: How to Carb Cycle as a Vegetarian or Vegan

Below we will outline the types of food for low carb day and high carb day if you are carb cycling as a vegetarian or vegan. Once again, not all of the above options may not be fully in line with strict vegetarianism or veganism, but everyone is slightly different in their preferences and interpretations of nutrition approaches, so we wanted to provide many options.

Low Carb Day for Vegetarians or Vegans

On your lower carb days, eat these types of foods!

Main Sources of Protein for Low Carb Day

*Fish
*Oysters
*Egg Whites
*Whole Eggs
*Whey or Plant-Based Protein Powder
*Greek Yogurt
*Kefir

Supplemental Sources of Protein for Low Carb Day

*Nut butter
*Nuts

Carbs for Low Carb Day

*Veggies

Eat veggies freely on low carb day: when you’re hungry and until you’re satisfied!

*Rice Cakes

Plain rice cakes are very low in carbs and are great to have a couple on low carb day with some nut butter!

*Berries

As mentioned previously, berries are a better option for low carb day if you want to have some fruit. Avoid going overboard though, as they are higher in carbs than other choices.

Fats for Low Carb Day

*Nuts
*Nut butter
*Avocado
*Grass-Fed Butter
*Coconut Oil
*Olive Oil
*Grass-Fed Cheese

High Carb Day for Vegetarians or Vegans

On your higher carb days, eat these types of foods!

Main Protein Sources for High Carb Day

*Fish
*Oysters
*Egg Whites
*Whole Eggs
*Whey or Plant-Based Protein Powder
*Greek Yogurt
*Kefir

Supplemental Sources of Protein for High Carb Day

*Beans
*Hummus
*Quinoa

Carbs for High Carb Day

*Sweet Potatoes
*Potatoes
*Rice
*Beans
*Quinoa
*Rice Cakes
*Oats
*Veggies (very low in carbs and should be eaten on low and high carb days!)

Fats for High Carb Day

Avoid adding extra fats to your meals on high carb day. Use a small amount of the options below, if needed, to cook your food.

Grass-Fed Butter
Coconut Oil
Olive Oil

Extras

Feel free to add salsa and spices to your foods on both low and high carb days for flavor! Just because you are carb cycling, doesn’t mean you need to sacrifice taste!

Choosing Your Carb Cycle

Now that you know the types of foods to choose on your lower and higher carb days as a vegetarian or vegan, you have to figure out your carb cycling schedule!

There are many types of carb cycling schedules that you can choose based on your body and goals. Depending on if you want to lose weight, lean out a bit, or build muscle, you can carb cycle to get those results… You will just have a different rotation of low carb days and high carb days depending on your goals.

We have a short quiz that you can take to determine the right carb cycle for you.

Take the quiz to learn what carb cycle is right for you!

Conclusion

Carb cycling can still be a great option if you are a vegetarian or vegan. Just be mindful of eating lots of protein and eating when you are hungry and until you are satisfied. There are many different nutritional approaches that can work, so find the balance that is right for you!