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 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.

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.
Read more about key products
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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