Keto meal plan for vegans
Listonic team
Updated on Nov 22, 2024
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 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
Vegan Proteins: Tofu, tempeh, seitan, and plant-based protein sources.
Low-Carb Vegetables: Broccoli, cauliflower, spinach, kale, zucchini, and more.
Healthy Fats: Avocados, nuts, seeds, and plant-based oils.
Low-Carb Berries: Limited quantities of strawberries, blueberries, and raspberries.
Non-Starchy Vegetables: Bell peppers, cucumber, and celery for snacking.
Low-Carb Sweeteners: Stevia, erythritol, or monk fruit for keto-friendly sweetness.
Herbs and Spices: Use a variety of herbs and spices for flavor.
Almond Milk or Coconut Milk: Unsweetened varieties for keto-friendly milk alternatives.
Nutritional Yeast: Adds a cheesy flavor and nutritional value to dishes.
Coconut Cream: A rich and keto-friendly alternative for cooking.
✅Tip
Foods not to eat
High-Carb Foods: Grains, sugar, and starchy vegetables.
Fruit: Limit high-sugar fruits to stay within carb limits.
Legumes: Be cautious with beans, lentils, and chickpeas due to carb content.
Processed Foods: Avoid processed snacks and foods with hidden carbs and additives.
High-Sugar Sauces: Avoid sugary condiments and dressings.
Grain-Based Foods: Stay away from bread, pasta, and rice.
Alcohol: Limit alcohol intake and choose low-carb options if consumed.
Highly Processed Oils: Avoid vegetable and seed oils; choose healthy fats.
Main benefits
The Keto Meal Plan for Vegans adapts the ketogenic approach for individuals following a vegan lifestyle. This plan emphasizes plant-based sources of healthy fats, proteins, and low-carb vegetables to support ketosis. By providing a variety of vegan options, the plan aims to meet the nutritional needs of those combining a ketogenic and vegan diet for overall well-being.
Recommended nutrient breakdown
Protein: 12%
Fat: 72%
Carbs: 9%
Fiber: 3%
Other: 4%
How to budget on this meal plan
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Extra tips
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
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.
Meal plan suggestion
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🔥: 1360Fat💧: 105gCarbs🌾: 45gProtein🥩: 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🔥: 1340Fat💧: 115gCarbs🌾: 49gProtein🥩: 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🔥: 1500Fat💧: 117gCarbs🌾: 45gProtein🥩: 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🔥: 1270Fat💧: 104gCarbs🌾: 43gProtein🥩: 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🔥: 1140Fat💧: 91gCarbs🌾: 45gProtein🥩: 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🔥: 1450Fat💧: 113gCarbs🌾: 56gProtein🥩: 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🔥: 1250Fat💧: 94gCarbs🌾: 45gProtein🥩: 58g
Want to learn more?
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