Keto meal plan for vegans

Written byListonic 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 grocery list

Dry goods

Almond flour

Flaxseed

Pumpkin seeds

Nuts

Sunflower seeds

Walnuts

Snacks & sweets

Seaweed snacks

Coconut bacon

Coconut yogurt

Coconut cream

Almond butter

Vegan cream cheese

Plant based

Tofu

Vegan protein powder

Vegan cheese

Vegan ground meat

Vegan pesto sauce

Vegan pancake mix

Lentils

Almond milk

Coconut milk

Nutritional yeast

Fresh grocery

Avocado

Spinach

Bell peppers

Zucchini

Celery

Berries

Leafy greens

Cucumber

Eggplant

Kale

Mushrooms

Raspberries

Blueberries

Apple

Lettuce

Spinach leaves

Spices & sauces

Olive oil dressing

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.

Keto meal plan for vegans exemplary product

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

Utilize low-carb plant proteins like tempeh and supplement with algae-based omega-3s for balanced nutrition.

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.

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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

Bulk-buy staples like avocado, spinach, and almond milk. Vegan protein powder, almonds, and tofu can be more economical when purchased in larger quantities. Coconut milk and berries are often cheaper when bought in bulk or frozen. Vegan cheese and leafy greens can also be bought in larger quantities for savings.

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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.

Vegans following a keto diet need to be particularly attentive to their food choices to ensure they meet their nutritional needs without animal products. Key foods include coconut products, oils, nuts, and seeds for fats; low-carb vegetables for fiber and nutrients; and vegan protein sources like tempeh and nutritional yeast. Supplements for B12, iron, and possibly omega-3s from algae might be necessary to cover all nutritional bases.

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🔥: 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

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⚠️Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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