Keto meal plan for vegans
The keto meal plan for vegans is a unique fusion of vegan and ketogenic diets, focusing on plant-based, high-fat, low-carb foods. It includes nuts, seeds, avocados, and plant-based oils.
This plan allows vegans to explore the benefits of ketosis while staying true to their vegan lifestyle. It's a carefully crafted approach to meet nutritional needs without animal products.
Meal plan grocery list
Avocado
Spinach
Almond milk
Vegan protein powder
Almonds
Tofu
Bell peppers
Zucchini
Celery
Almond butter
Coconut milk
Berries
Vegan cheese
Leafy greens
Nutritional yeast
Pumpkin seeds
Vegan pesto sauce
Vegan pancake mix
Almond flour
Nuts
Cucumber
Vegan cream cheese
Eggplant
Kale
Mushrooms
Coconut yogurt
Flaxseed
Raspberries
Mushroom
Tofu
Olives
Lentils
Zucchini
Sunflower seeds
Coconut bacon
Apple
Vegan ground meat
Cauliflower rice
Nut butter
Blueberries
Walnuts
Lettuce
Spinach leaves
Olive oil dressing
Coconut cream
Seaweed snacks
Meal plan overview
Explore ""Keto Meal Plan for Vegans"", a guide to combining vegan eating with the ketogenic diet. This plan is perfect for those who want to maintain ketosis with purely plant-based foods.
Each meal and snack is thoughtfully chosen to align with both vegan and keto guidelines, ensuring a balance of macronutrients. Enjoy a variety of flavorful, vegan keto dishes that cater to your health and ethical choices.
Foods to eat
- Fatty Fish: Salmon, mackerel, and sardines for omega-3 fatty acids.
- Avocados: Rich in monounsaturated fats that may help improve cholesterol levels.
- Low-Carb Vegetables: Broccoli, cauliflower, spinach, kale, and zucchini.
- Lean Proteins: Chicken breast, 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 heart-healthy fats.
- Berries: Limited quantities of strawberries, blueberries, and raspberries for antioxidants.
- Healthy Oils: Olive oil and avocado oil for cooking and added monounsaturated fats.
- Fiber-Rich Foods: Chia seeds, flaxseeds, and non-starchy vegetables for digestive health.
- Herbs and Spices: Use garlic, turmeric, and ginger for flavor with potential cardiovascular benefits.
✅ Tip
Foods not to eat
- Processed Meats: Minimize intake of processed sausages, hot dogs, and deli meats.
- Fried Foods: Avoid fried and greasy options for heart health.
- Excessive Saturated Fats: Limit foods high in saturated fats like fatty cuts of meat and full-fat dairy.
- High-Sugar Foods: Minimize intake of sugary snacks, candies, and desserts.
- Trans Fats: Avoid foods with partially hydrogenated oils, commonly found in some processed snacks.
- Highly Processed Oils: Limit use of vegetable and seed oils; choose heart-healthy alternatives.
- White Bread and Refined Grains: Choose whole grains over refined options for better nutrition.
- Sugary Beverages: Avoid sodas, energy drinks, and excessive fruit juices.
- Alcohol: Consume alcohol in moderation, if at all, for heart health.
Main benefits
The Keto Meal Plan for Lowering Cholesterol utilizes a ketogenic approach to manage cholesterol levels. This plan emphasizes heart-healthy fats, lean proteins, and low-carb vegetables to support cardiovascular health. By incorporating foods that contribute to improved lipid profiles, the plan aims to promote cholesterol management within the context of a ketogenic diet.
🎓 Recommended nutrient breakdown
Fat
Carbs
Protein
Fiber
Other
Food alternatives
A vegan keto diet combines plant-based foods with low-carb, high-fat options to maintain ketosis while ensuring adequate nutrition. Here are some suitable alternatives:
- Avocado may be replaced with guacamole for added flavor and healthy fats.
- Spinach can be swapped with kale, which is rich in nutrients and adds variety.
- Instead of almond milk, try hemp milk for a nut-free, nutrient-dense alternative.
- Tofu could be exchanged for tempeh, providing a firmer texture and higher protein content.
- Bell peppers might be substituted with poblano peppers for a slight kick and different flavor.
How to budget on this meal plan
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Extra tips
Any healthy snack ideas?
Vegan keto snacks focus on plant-based fats and proteins:
- Coconut cream with a few berries
- Avocado with nutritional yeast
- Almonds and pecans
- Flaxseed crackers
- Olive tapenade with bell pepper slices
- Sunflower seed butter on celery
- Roasted seaweed
What should I drink on this meal plan?
Vegans on a Keto diet need to focus on plant-based, low-carb beverages. Water is fundamental for hydration. Herbal teas, both hot and iced, provide variety and health benefits. Unsweetened almond, soy, or coconut milk are great vegan options. Nutrient-rich vegetable broths can be both satisfying and hydrating. Black coffee, unsweetened, also fits within a vegan keto diet.
How to get even more nutrients?
Meal plan suggestion
Keto Vegan Meal Plan
Day 1
- Breakfast: Avocado and spinach smoothie with almond milk and a scoop of vegan protein powder
- Snack: A handful of almonds
- Lunch: Tofu stir-fry with a mix of low-carb vegetables like bell peppers and zucchini
- Snack: Celery sticks with almond butter
- Dinner: Vegan cauliflower curry with coconut milk
Calories: 1360 Fat: 105g Carbs: 45g Protein: 63g
Day 2
- Breakfast: Chia pudding made with coconut milk and topped with a few berries
- Snack: A small avocado
- Lunch: Vegan Caesar salad with avocado, nuts, and nutritional yeast
- Snack: A handful of pumpkin seeds
- Dinner: Zucchini noodles with vegan pesto sauce
Calories: 1340 Fat: 115g Carbs: 49g Protein: 34g
Day 3
- Breakfast: Vegan protein smoothie with almond milk, spinach, and peanut butter
- Snack: A handful of macadamia nuts
- Lunch: Vegan taco salad with walnut meat, avocado, and salsa
- Snack: Bell pepper slices with guacamole
- Dinner: Vegan chili made with low-carb vegetables and tempeh
Calories: 1500 Fat: 117g Carbs: 45g Protein: 61g
Day 4
- Breakfast: Keto-friendly vegan pancakes made with almond flour
- Snack: A few slices of vegan cheese
- Lunch: Vegan Buddha bowl with leafy greens, avocado, nuts, and tofu
- Snack: Sliced cucumber with vegan cream cheese
- Dinner: Eggplant ""steaks"" with a side of sautéed kale and mushrooms
Calories: 1270 Fat: 104g Carbs: 43g Protein: 55g
Day 5
- Breakfast: Coconut yogurt with a handful of nuts and a sprinkle of flaxseed
- Snack: A small handful of raspberries
- Lunch: Spinach and mushroom vegan quiche (with tofu base)
- Snack: A few olives
- Dinner: Vegan ""meatballs"" made from lentils with a side of zoodles (zucchini noodles)
Calories: 1140 Fat: 91g Carbs: 45g Protein: 55g
Day 6
- Breakfast: Tofu scramble with spinach and avocado
- Snack: A handful of sunflower seeds
- Lunch: Vegan Cobb salad with coconut bacon, avocado, and a variety of greens
- Snack: A small apple with almond butter
- Dinner: Stuffed bell peppers with vegan ground meat substitute and cauliflower rice
Calories: 1450 Fat: 113g Carbs: 56g Protein: 64g
Day 7
- Breakfast: Vegan protein shake with almond milk and a scoop of nut butter
- Snack: A small handful of blueberries
- Lunch: Avocado and walnut salad with mixed greens and olive oil dressing
- Snack: Roasted seaweed snacks
- Dinner: Vegan curry with coconut cream, tofu, and low-carb vegetables
Calories: 1250 Fat: 94g Carbs: 45g Protein: 58g
These values are approximate and can vary slightly based on specific portion sizes and preparation methods.
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⚠️ Keep in mind
Article reviewed
- Written by our editorial team.
- Published on Jan 26, 2024
- Updated on Nov 22, 2024