HCLF Vegan Diet

​Most people generally understand what it means to be a vegan – you don’t consume or use animal products, be they food, clothes, cosmetics, etc. However, as our understanding of nutrition evolves, new forms of vegan diets emerge, such as the raw vegan diet, and now the HCLF vegan diet.

RELATED: How to Be Vegan and Stay Healthy

What is an HCLF Vegan?

​A High Carb Low Fat (HCLF) Vegan eats a high percentage of their calories as carbohydrates while reducing other things such as fat and sodium.

A common way of doing this is to follow an 80/10/10 diet; the parts consist of:

80% Carbohydrates – Glucose is most readily obtained from Carbs. Most of the largest health organizations in the world such as the USDA and World Health Organization recommend that carbs make up the large part of the diet.

10% Fat – There are numerous studies and resources that back up the fact that a low-fat diet helps to prevent and reverse chronic illness.

10% Protein​ – Under the High Carb Low Fat, mainly plant-based diet you can enjoy eating as much as 2,500 to 3,000 calories per day, more if you desire.

The diet consists of grains and many root vegetables (pro tipcheck out butternut squash)

Food that you can eat on an HCLF Vegan Diet

HCLF Vegan Diet
  • Fruit
  • Vegetables
  • ​Grains
  • ​Legumes
  • Leafy Greens

Moderation on the HCLF Diet

  • High-Fat whole plant foods such as avocados, seeds, and nuts can all be consumed in moderation.
  • Sodium is to be kept to an absolute minimum on this diet and is recommended you moderate to 1000 mg/day.

Foods that you cannot eat on HCLF Vegan Diet

  • All oils (as they are 100% fat calories).
HCLF Vegan

HCLF Vegan meal ideas


Oats (special) with Banana

  • Oats (1 Cup)
  • Water (1 ½ Cups)
  • Vegan Milk (¼ Cup)
  • Shredded Carrots (1 cup)
  • Cinnamon (1 Tbsp)
  • Sugar (1 Tbsp)
  • Banana


During the summer, I prefer smoothies.

I use 5-8 bananas, coconut water, and any berries I could find.


Plant-Based Shepherd’s Pie

  • Onion (1)
  • Zucchini (2 cups)
  • Cauliflower
  • Tomato Sauce
  • Curry Powder
  • Coriander
  • Sweet potato puree


Sweet Potato Fries served with a Salad

  • Sweet Potato
  • Dried Onion
  • Italian seasoning
  • Ground Pepper

Some other options

  • Rice, legumes, and kale
  • Potatoes
  • Corn sauce and pasta
  • Dried figs
  • Dehydrated mango
  • Dehydrated banana
  • Fruit platter


Vegan Pre-workout with a banana and vegan milk – if exercising.

Need more daily food inspiration? Check out the video below:

Important Points

The HCLF Vegan diet is not a new diet. This diet was the staple for our caveman ancestors and has been scientifically shown to help prevent a myriad of diseases.

However, the diet is just one part that makes up the whole. By that, I mean that the food part (what you are eating) is only a small aspect. It’s important to ensure that you are getting enough of the below:


This is mostly overlooked in modern-day society. Many of us are not getting enough sleep. Our bodies need this time to perform the essential repair that prepares our bodies to be healthy and to lose weight.


Super important for flushing out our body from chemicals and also helps with overall energy levels.

As a minimum aim for 2.5 Litres of water per day. If exercising or in a hotter climate you will need to increase this amount.

Space out your water consumption evenly throughout the day for best results.

Positive Mental Attitude

Be the person your dog thinks you are! If something doesn’t turn out the way you want it to, don’t worry too much. If you are feeling down, change your thoughts!

Positive mental attitude is something we have full control over and can have the biggest impact on our overall health.

Positive mental attitude is something we have full control over and can have the biggest impact on our overall health.


​This lifestyle encourages you to find a sport that you love and do it regularly. I like to go walking, hiking and swimming.


​If you fall off the cart every once in a while, that is fine. But you can’t eat chips for lunch every day and think that because you exercise it is neutralizing the bad stuff. Be consistent in your efforts in your HCLF vegan diet, and it will pay off in a big way!

​Is the HCLF Vegan Diet Plan for Everyone?

Anyone can benefit from this diet plan if you’re serious about it. So, don’t knock it off until you try it out.

What works for Tom, might not work for Nick. But from my personal experience, HCLF vegan diet has been a great help to my weight loss program.

So, the key to maintaining a healthy weight is through the consumption of quality carbs.

What are your thoughts on the HCLF vegan diet? Has it worked for you? Leave in the comments below.

Gary Edwards

Gary is a contributor to YourVegan Kitchen. Gary loves helping others to improve their nutrition and enjoys playing tennis. He's determined to show how easy it is to maintain a healthy vegan diet

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