Low Fat Vegan Diet

This plant-based meal plan is expertly designed to provide a heart-healthy, nutrient-dense approach to eating, keeping daily calories from fat under 30%. It naturally accommodates dairy-free, egg-free, vegetarian, and vegan lifestyles while remaining fully gluten-free to support sensitive digestion. Even if you follow a pescatarian routine, this plant-forward foundation offers a clean, anti-inflammatory base you can build upon. Beyond just macronutrients, this plan connects directly to the insights in your PlexusDx report. Genes like FTO and PPARG influence how your body metabolizes dietary fats and regulates appetite, while variants in APOA2 and FABP2 can affect your sensitivity to saturated fats and absorption efficiency. Additionally, if your report highlights TCF7L2 related to blood sugar regulation, this high-fiber, low-fat approach is often recommended to support stable energy and insulin sensitivity.

The Low Fat Vegan Diet is rooted in evidence supporting cardiovascular health, diabetes prevention, and weight management through high-volume, nutrient-rich foods. By focusing on whole grains, legumes, and diverse produce, this plan leverages plant sterols to help improve lipid profiles and aims for up to 60 grams of daily fiber to support digestion and satiety. To ensure you thrive on this plan, we prioritize five key nutritional pillars:

Healthy Fats: While low in total fat, this plan includes calculated amounts of plant-based fats from seeds and limited oils to support heart health without triggering genetic fat sensitivities.
Fiber: Maximizes intake from oats, beans, lentils, and fruits to lower blood pressure, support weight management, and keep you feeling full.
Protein: Maintains lean body mass with robust plant sources like edamame, tofu, quinoa, and protein powder, ensuring you get a complete amino acid profile.
Iron: Combats potential deficiency by pairing iron-rich foods like lentils, chickpeas, and chia seeds with vitamin C sources to enhance absorption, providing over 20mg daily.
Zinc: Supports immune function through whole grains, legumes, nuts, and seeds, helping to prevent the respiratory vulnerabilities associated with deficiency.

Ready to get started? Click the button below to access your personalized PlexusDx meal planning tool. If you need to adjust a meal to better fit your specific taste preferences or strict dietary needs (like ensuring a dish is strictly gluten-free or soy-free), you can easily modify your plan using our "Swap" feature. Just follow these simple steps:

Locate the meal you want to change on your daily planner.
Click the three dots (…) in the corner of the meal card.
Select “Swap recipe” from the menu.
Choose “Swap” to change just that meal, or “Swap all” to replace it for the whole week.
Keep clicking “Swap” to browse alternatives that automatically match your plan’s rules and restrictions.

PlexusDx provides educational information about genetic predispositions only. This content is not medical advice. Always discuss genetic findings, test results, symptoms, and treatment decisions with your healthcare provider or an allergist to determine appropriate care for your situation.

Meal Planning Tool ➜

Diets & Meal Plans