Melissa McAllister

4 Savory High-Fat, Low-Carb Vegan Recipes You’ll Want To Keep Coming Back To

I don’t have a joke for my friends here about vegetables — so if you do, lettuce know. (ha, ha. I know. I can be funny sometimes).

Let’s talk about veggies!

It’s not easy eating the Vegan way. Sure, there are a lot more options nowadays — but are they actually good for you? Sometimes these veggie based meals are packed with carbohydrates and lack proper nutrients.

So, we’re here today to go over some HFLC Vegan meals that are tasty too! Remember — don’t be afraid of certain types of fats. Our bodies appreciate proper sources of good fats to function, as well as lots of protein.

Now let’s get to the good stuff!

Broccoli Tofu Stir Fry

You can’t have any dessert until you eat your broccoli! I’m sure every kid has heard this at some point or another. Funny thing is — now I can’t wait to eat my broccoli.

I think it’s pretty obvious that broccoli is one of the best vegetables to add to your diet as far as vitamins go. But did you know that broccoli is rich in fiber and even has some protein? Even better — tofu is another great source of protein and boasts good fats.

Check out the recipe ⬇

Main Ingredients:

  • 8 oz package of cubed tofu
  • 3 tablespoons cornstarch
  • 10 cloves of garlic, minced
  • ¼ cup minced fresh ginger
  • 9 cups fresh broccoli florets
  • 1 cup chopped green onions

Sauce Ingredients:

  • Soy Sauce
  • Sesame Oil
  • Corn Starch

How to cook it up:

  1. Drain the tofu and pat dry.
  2. Place the tofu cubes in a bowl and gently toss in cornstarch.
  3. Heat a skillet on medium with olive oil.
  4. Pan fry the tofu for 10-15 minutes, until crispy on all sides.
  5. Make one batch of the stir fry sauce and shake to combine.
  6. Add the broccoli, ginger, garlic, green onions, and the homemade stir fry sauce to the skillet and sauté for 10-15 minutes.

Chickpea Salad

Chickpeas! The name alone sounds cute — let alone how good they are for you. But the real stars of the show that provide healthy fats are avocados and olive oil. This salad is light, flavorful, and the perfect balanced meal!

Ingredients:

  • 3 Tbsp extra virgin olive oil
  • 3 Tbsp lemon juice
  • 1 garlic clove, pressed or minced
  • 1/2 tsp sea salt
  • 1/8 tsp black pepper
  • 1 1/2 cups cherry tomatoes, halved
  • 1 cucumber, halved and sliced
  • 15 oz chickpeas
  • 1/2 red onion, thinly sliced
  • 1 avocado, sliced
  • 1/4 cup cilantro, chopped

Whip it up:

  1. Combine the dressing ingredients in a bowl: 3 Tbsp olive oil, 3 Tbsp lemon juice, 1 pressed garlic clove, 1/2 tsp salt, and 1/8 tsp pepper and whisk to combine (or shake them together in a small mason jar).
  2. Combine remaining chickpea salad ingredients in a salad bowl, add dressing to taste, and toss to coat.

Thai Peanut Bowl

Can you say yum? This recipe is packed with good fats, lots of protein, and is a solid low-carb option. Not to mention — the flavor really shakes things up. Your taste buds will be very happy with this one.

Bowl Ingredients:

  • 1 avocado
  • 2 red bell peppers
  • 4 green onions chopped
  • 1 tbsp olive oil

Tofu Ingredients:

  • 1 block of firm tofu
  • 1 tbsp low sodium soy sauce
  • 1 tsp toasted sesame oil
  • 1 tsp maple syrup
  • 2 tbsp cornstarch
  • 2 tbsp breadcrumbs
  • ½ cup of peanut sauce

Get to Cooking:

  1. Drain and chop tofu
  2. Marinate for 20 minutes
  3. Toss with cornstarch and breadcrumbs
  4. Bake at 375 for 25-30 minutes
  5. Prepare your bowl
  6. Add tofu after it cools a bit
  7. Enjoy!

Lemon Avocado Kale Salad

You may be thinking — How can kale and lemon be good? But trust me. It’s like a little party in your mouth with each bite. It’s super easy to whip up on a short notice too. You’ll get all the benefits such as good fats and fiber with as little work as possible.

Ingredients:

  • 2 cups kale, de-stemmed and finely chopped
  • 1/2 – 1 lemon, juiced and strained
  • 1 tbsp extra virgin olive oil
  • 1/4 tsp salt
  • 2 ripe avocados
  • 1/4 cup pine nuts, toasted

Just give it a couple stirs:

  1. Chop the kale and place in a large bowl.
  2. Coat the kale with the strained lemon juice and allow to sit for about 5 minutes.
  3. Add the olive oil, sea salt, avocado, and pine nuts to the bowl, reserving some toasted pine nuts for topping.
  4. Use a spatula to smush the avocados against the side of the bowl as you mix it, still leaving them a bit chunky.
  5. Place the salad in bowls and top with additional toasted pine nuts.

HFLC

As you can see — there are great options for high-fat, low-carb diets that are completely vegetable based. Just make sure to mix things up to provide a variety of vitamins, minerals, and essential nutrients. Plus, having options is a great way to actually enjoy your food.

I know we could all use some more tips to live our best lives – CLICK HERE to learn more about Intermittent Fasting and The M.A.D.E. Diet.

For more information about what I do, or if you are interested in coaching, or joining my team, CLICK HERE.