Keto meal plan for vegan weight loss
A keto meal plan for vegan weight loss combines the principles of a plant-based diet with the ketogenic approach. It focuses on low-carb, high-fat vegan foods to achieve ketosis while supporting weight loss goals.
This plan is ideal for vegans looking to lose weight through a keto diet. It’s about finding the balance in plant-based, keto-friendly foods that aid in weight loss.
Meal plan grocery list
Avocado
Spinach
Almond milk
Vegan protein powder
Olives
Lemon
Olive oil
Tofu
Bell peppers
Zucchini
Coconut oil
Chia seeds
Raspberries
Cauliflower
Avocado oil
Almond flour
Flaxseed
Nuts
Nutritional yeast
Eggplant
Vegan cheese
Coconut yogurt
Peanut butter
Walnuts
Salsa
Coconut cream
Keto-friendly vegan pancakes mix
Almond butter
Coconut milk
Vegan keto wrap
Lettuce
Low-carb vegetables
Vegan ground meat substitute
Vegan bread
Portobello mushroom
Kale chips
Vegan burger
Tempeh
Meal plan overview
Introducing ""Keto Meal Plan for Vegan Weight Loss"", designed for vegans seeking to lose weight on a ketogenic diet. This plan includes a range of high-fat, low-carb vegan foods that align with both keto and vegan principles.
Each meal is selected for its ability to promote ketosis and weight loss without animal products. Discover a day of eating that combines the health benefits of veganism with the effectiveness of the keto diet for weight loss.
Foods to eat
- Fatty Fish: Salmon, mackerel, and sardines for omega-3 fatty acids.
- Avocados: Rich in healthy fats and fiber.
- Low-Carb Vegetables: Broccoli, cauliflower, spinach, kale, and zucchini.
- Lean Proteins: Chicken, turkey, eggs, and lean cuts of beef.
- Full-Fat Dairy: Greek yogurt, cheese, and butter for added fats and nutrients.
- Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds for snacks.
- Berries: Limited quantities of strawberries, blueberries, and raspberries.
- Healthy Oils: Olive oil, coconut oil, and avocado oil for cooking.
- Sugar-Free Beverages: Water, herbal tea, and black coffee.
✅ Tip
Foods not to eat
- High-Carb Foods: Limit grains, sugar, and starchy vegetables.
- Fruit: Limit high-sugar fruits to stay within carb limits.
- Processed Foods: Avoid processed snacks and foods with hidden carbs.
- Legumes: Be cautious with beans, lentils, and chickpeas due to carb content.
- High-Sugar Sauces: Avoid sugary condiments and dressings.
- Grain-Based Foods: Stay away from bread, pasta, and rice.
- Alcohol: Limit alcohol intake to support elimination goals.
- Highly Processed Oils: Avoid vegetable and seed oils; opt for healthy fats.
Main benefits
The Keto Meal Plan for Elimination Diet is tailored to support individuals following a ketogenic approach while adhering to an elimination diet. This plan emphasizes low-carbohydrate, high-fat foods, and includes options that align with common elimination diet guidelines.
By providing a variety of keto-friendly foods, the plan aims to meet the nutritional needs of those seeking both ketogenic and elimination diet benefits.
🎓 Recommended nutrient breakdown
Fat
Carbs
Protein
Fiber
Other
Food alternatives
For vegan keto weight loss, focus on high-fat, low-carb plant-based foods that support ketosis and weight management. Here are some suitable alternatives:
- Avocado can be replaced with olive tapenade, providing healthy fats and a savory flavor.
- Spinach might be swapped with arugula, offering a peppery taste and nutrient diversity.
- Almond milk could be varied with hemp milk for a nut-free, nutrient-dense alternative.
- Vegan protein powder may be exchanged for pea protein powder for a different plant-based protein source.
- Tofu might be substituted with tempeh, providing a higher protein, fermented option.
How to budget on this meal plan
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Extra tips
Any healthy snack ideas?
Delicious vegan keto snacks for weight loss:
- Avocado and tomato salad
- Coconut cream with cocoa nibs
- Vegan cheese and flaxseed crackers
- Almonds and walnuts
- Edamame beans
- Chia pudding made with almond milk
- Kale chips
What should I drink on this meal plan?
In a vegan weight loss diet, drinks should complement your food choices. Water is vital for hydration and metabolism. Green tea can boost weight loss efforts. Herbal teas, without added sugar, are calming and hydrating. Almond or soy milk are good plant-based alternatives. Fresh vegetable juices can provide nutrients without excess calories.
How to get even more nutrients?
Meal plan suggestion
Keto Meal Plan for Vegan Weight Loss
Day 1
- Breakfast: Avocado spinach smoothie with almond milk and vegan protein powder
- Lunch: Salad with mixed greens, avocado, olives, and a lemon-olive oil dressing
- Dinner: Stir-fried tofu with low-carb vegetables like bell peppers and zucchini in coconut oil
Calories: 1150 Fat: 87g Carbs: 30g Protein: 55g
Day 2
- Breakfast: Chia pudding made with coconut milk and topped with a few raspberries
- Lunch: Vegan keto sushi rolls with cauliflower rice and avocado
- Dinner: Vegan ""meatballs"" made from almond flour and flaxseed, served with zucchini noodles
Calories: 1200 Fat: 95g Carbs: 30g Protein: 38g
Day 3
- Breakfast: Coconut yogurt with flaxseeds and a handful of nuts
- Lunch: Vegan Caesar salad with avocado, nutritional yeast, and keto-friendly Caesar dressing
- Dinner: Eggplant lasagna with vegan cheese and spinach
Calories: 1350 Fat: 105g Carbs: 35g Protein: 40g
Day 4
- Breakfast: Smoothie with almond milk, peanut butter, vegan protein powder, and spinach
- Lunch: Vegan taco salad with walnut ""meat,"" avocado, and salsa
- Dinner: Vegan curry with coconut cream, tofu, and low-carb vegetables
Calories: 1300 Fat: 105g Carbs: 35g Protein: 60g
Day 5
- Breakfast: Keto-friendly vegan pancakes made with almond flour
- Lunch: Salad with roasted cauliflower, avocado, nuts, and olive oil vinaigrette
- Dinner: Vegan shepherd's pie with a cauliflower mash topping
Calories: 1200 Fat: 100g Carbs: 38g Protein: 35g
Day 6
- Breakfast: Almond butter and coconut milk smoothie with a scoop of vegan protein powder
- Lunch: Vegan keto wrap with lettuce, avocado, and a variety of low-carb vegetables
- Dinner: Zucchini boats stuffed with a vegan ground meat substitute and topped with vegan cheese
Calories: 1250 Fat: 97g Carbs: 34g Protein: 50g
Day 7
- Breakfast: Avocado toast on keto-friendly vegan bread
- Lunch: Vegan burger with a portobello mushroom bun and a side of kale chips
- Dinner: Vegan chili made with low-carb vegetables and tempeh
Calories: 1250 Fat: 95g Carbs: 33g Protein: 60g
These values are approximate and can vary slightly based on specific portion sizes and preparation methods.
Want to learn more?
- Weight management using a meal replacement strategy: meta and pooling analysis from six studies
- Randomized Trial of a High Protein, Partial Meal Replacement Program with or without Alternate Day Fasting: Similar Effects on Weight Loss, Retention Status, Nutritional, Metabolic, and Behavioral Outcomes
⚠️ Keep in mind
Article reviewed
- Written by our editorial team.
- Published on Jan 26, 2024
- Updated on Nov 22, 2024