Vegan Keto Diet 7 Day Meal Plan

Today we are focusing on a vegan keto journey. A low carb diet like the keto diet, makes our body use fat as an energy source instead of carbs.

As more and more people is constantly researching the latest diet trends, it is certainly fascinating to learn how the body reacts to different foods, diets, and lifestyle modifications.

With low-carb diets our body first uses up glucose in our blood for energy. As glucose runs low, we break down our supply of stored glucose (glycogen). Once depleted of glycogen, the body must adjust to rely on a different energy source; fat.

Having understood the basics of the keto diet, you can use a vegan approach to follow it. So, it doesn’t matter if you follow a plant-based lifestyle, you can still give keto a try and combined the two, and get the best of both worlds.

In other words, keto can be adapted to fit a plant-based meal plan, even though these diets may seem opposites, it is possible to find a balance.

When you put vegan and keto together, you’ll find yourself eating a higher-fat, lower-carb menu; so keep in mind it’s all about what works for you and your body.

Vegan Keto Diet Benefits

People who follow a vegan or plant-based diets tend to have lower risk of chronic disease and healthy body weight. Keto is also known for its powerful effects on weight loss and overall health.

In short, there are a number of benefits resulting from vegan and ketogenic diets. Though there aren’t many studies on the combination of the two, one can only assume following this diet would positively affect health as well.

  • People on a low carb, vegan diet will experience weight loss.
  • Studies have observed that vegans have a 75% lower risk of developing high blood pressure and up to a 78% risk reduction of type 2 diabetes.
  • Both weight loss and reduced intake of saturated fats help lower LDL cholesterol.
  • The keto diet is well known for its effectiveness in weight loss, blood sugar control and reduced heart disease risk factors.
  • The keto diet significantly raised levels of adiponectin, a protein involved in blood sugar regulation and fat metabolism. Higher levels of adiponectin have been associated with better blood sugar control.

Foods To Avoid On A Vegan Keto Diet

Plant based diets exclude all animal products, making it more difficult to eat low-carb. Vegans also eat no meat; while keto dieters eat tons of it.

Never the less, with thorough planning, vegans can definitely achieve a ketogenic lifestyle.

Keto dieters often turn to high-fat animal products, such as meats, butter and full-fat dairy. So, combining vegan and keto, results in one of the most restrictive diets.
You should stay away from:

  • Grains: wheat, corn, rice, cereal.
  • Legumes: lentils, black beans, peas.
  • Sugar: honey, agave, maple syrup.
  • Fruit: apples, bananas, oranges.
  • Tubers: potato, yams.
  • Meat and poultry: Beef, turkey, chicken, pork.
  • Dairy: Milk, butter, yogurt.
  • Eggs: Egg whites and egg yolks.
  • Seafood: Fish, shrimp, clams, mussels.
  • Animal-based ingredients: Whey protein, honey, egg white protein.

Foods Allowed On A Vegan Keto Diet

Those on a vegan diet consume only plant-based foods, such as vegetables, fruits and grains, and avoid animal-based foods like meat, poultry, eggs and dairy.
In order for vegans to reach ketosis, they will rely on high-fat, plant-based products like coconut oil, avocados, seeds and nuts.

Vegans may find it hard to adapt to keto recipes that contain animal products. Do not worry, a few simple substitutions will allow you to turn vegan, almost every keto recipe.
Check out a list of the foods you are allowed to eat:

  • Vegan ‘meats:’ tempeh, tofu, seitan.
  • Mushrooms: shiitake, king oyster, lion’s mane.
  • Leafy greens: spinach, kale.
  • Above ground vegetables: broccoli, cauliflower, zucchini, etc.
  • High-fat dairy alternatives: unsweetened coconut-based yogurt, coconut cream, vegan cheeses.
  • Nuts and seeds: pistachios, almonds, sunflower seeds, pumpkin seeds.
  • Avocado and berries: raspberries, blackberries, and other low glycemic impact berries.
  • Fermented foods: Natto, sauerkraut, kim chi.
  • Sea vegetables: dulse, bladderwack, kelp.
  • Sweeteners: stevia, erythritol, monk fruit, and other low-carb sweeteners.
  • Other fats: coconut oil, olive oil, MCT oil, avocado oil, etc.

How Do Vegetarians Get Carbs On A Keto Diet

While on a vegan ketogenic diet, carbs are definitely restricted. In order to get into ketosis and remain there, it’s best to limit your net carb intake to 20 grams per day.

High-carb foods like grains, legumes, fruits, and starchy vegetables are permitted only in small amounts, as long as they fit into your daily carb allotment.

How Much Weight Can You Lose On Vegan Keto?

Though there hasn’t been much focus on this way of eating specifically, one study showed overweight subjects placed on a low carb, vegan diet lost an average of 8-9 pounds.

It also must be said that you eating a high volume of food without having to worry about taking in too many calories, is unlikely to make you gain weight by accident.

From Keto To Vegan Keto: Dairy And Egg Substitutes

If you are at a loss on how to switch from keto to vegan food alternatives, all while keeping carbs low; then check out the following list on how to substitute food groups such as dairy.

Dairy foods Substitute for
Milk coconut milk, almond milk
Cream coconut cream
Butter coconut oil/vegan butter
Eggs (for cooking) flax seed
Eggs (for meals) Silken tofu, Veggies

Vegan Keto Shopping List

Want to know exactly what to get from the market to follow your diet? Find below a handy shopping list.

Nuts

Almonds
Brazil nuts
Hazelnuts
Macadamia nuts
Pecans
Peanuts
Walnuts

Seeds

Chia
Hemp
Pumpkin
Sunflower

Nut & Seed Butters

Almond butter
Coconut butter
Hazelnut butter
Macadamia nut butter
Peanut butter
Pecan butter
Sunflower seed butter

Other Whole-Food Fat Sources

Avocados
Coconuts
Olives

Healthy Oils

Almond oil
Avocado oil
Coconut oil
Flaxseed oil
Hazelnut oil
Macadamia nut oil
MCT oil
Olive oil

Vegetables

Artichoke hearts
Arugula
Asparagus
Bell peppers
Beets
Bok choy
Broccoli
Brussels sprouts
Carrots
Cauliflower
Celery
Celeriac
Chard
Collards
Cucumbers
Daikon radish
Dandelion greens
Eggplant
Endive
Fennel
Garlic
Jicama
Kale
Lettuce
Mushrooms
Okra
Onion
Radishes
Rhubarb
Shallots
Spinach
Squash
Swiss chard
Turnips
Zucchini

Fruits

Avocados
Blueberries
Coconuts
Cranberries
Lemons
Limes
Olives
Raspberries
Strawberries
Watermelon

Sauces & Condiments

Chili sauce
Hot sauce
Hummus
Mustard
Soy sauce/tamari
Salsa
Tomato sauce
Vinegar

Vegan Keto Fridge Staples

Apple cider vinegar
Dairy-free yogurt
Dairy-free cheese
Pickles
Micro-greens
Sauerkraut
Seitan
Sprouts
Tempeh
Tofu

Vegan Keto Pantry Staples

Almond flour
Artichoke hearts
Baking powder
Baking soda
Coconut flour
Coconut milk
Cocoa or cacao powder
Dark chocolate
Glucomannan powder
Hearts of palm
Jackfruit
Psyllium Husk
Nutritional yeast
Vanilla extract

Other Vegan Keto Meal Staples

Herbs and spices
Edamame
Kelp noodles
Kelp flakes
Lupini beans
Shirataki noodles
Nori sheets
Roasted seaweed

Vegan Keto 7 Day Meal Plan

Inspired already to go both vegan and keto? Then check out this fantastic 7 day meal plan. Below you’ll find a complete menu for an entire week; from breakfast recipes to snacks, lunch, dessert and dinner; we’ve got you covered!

Day 1 -Vegan Keto Meal Plan

Breakfast: Vegan Keto Mushroom Omelet

Vegan Keto Mushroom Omelet

Snack: Vegan Keto Spicy Roasted Nuts

Vegan Keto Spicy Roasted Nuts

Lunch: Vegan Keto Mung Bean Meatballs

Vegan Keto Mung Bean Meatballs

Dessert: Vegan Keto Avocado Pops

Vegan Keto Avocado Pops

Dinner: Vegan Keto Cabbage Casserole

Vegan Keto Cabbage Casserole

Day 2 -Vegan Keto Meal Plan

Breakfast: Vegan Keto Cauliflower Hash with Eggs and Poblano Peppers

Vegan Keto Cauliflower Hash with Eggs and Poblano Peppers

Snack: Vegan Keto Garlic Bread 

Vegan Keto Garlic Bread

Lunch: Vegan Keto Zucchini Noodles with Spinach Pesto

Vegan Keto Zucchini Noodles with Spinach Pesto

Dessert: Vegan Keto Avocado Chocolate Mousse

Vegan Keto Avocado Chocolate Mousse

Dinner: Vegan Keto Spicy Garlic Soy Tofu

Vegan Keto Spicy Garlic Soy Tofu

Day 3 -Vegan Keto Meal Plan

Breakfast: Vegan Keto Scramble

Vegan Keto Scramble

Snack: Vegan Keto Cheese Chips

Vegan Keto Cheese Chips

Lunch: Vegan Keto Goat Cheese Salad with Balsamico Butter

Vegan Keto Goat Cheese Salad with Balsamico Butter

Dessert: Vegan Keto Cinnamon Roll Mug Cake

Vegan Keto Cinnamon Roll Mug Cake

Dinner: Vegan Keto Spaghetti Squash with Spicy Roasted Marinara

Vegan Keto Spaghetti Squash with Spicy Roasted Marinara

Day 4 -Vegan Keto Meal Plan

Breakfast: Vegan Keto Vanilla Overnight “Oats”

Vegan Keto Vanilla Overnight “Oats”

Snack: Vegan Keto Cheese Roll-ups 

Vegan Keto Cheese Roll-ups

Lunch: Vegan Keto Spinach and Goat Cheese Pie

Vegan Keto Spinach and Goat Cheese Pie

Dessert: Vegan Keto Cinnamon Roll Muffins

Vegan Keto Cinnamon Roll Muffins

Dinner: Vegan Keto Cauliflower Fried Rice

Vegan Keto Cauliflower Fried Rice

Day 5 -Vegan Keto Meal Plan

Breakfast: Vegan Keto Chocolate Protein Shake

Vegan Keto Chocolate Protein Shake

Snack: Vegan Keto Spicy Deviled Eggs

Vegan Keto Spicy Deviled Eggs

Lunch: Vegan Keto Zucchini Pizza Boats with Goat Cheese

Vegan Keto Zucchini Pizza Boats with Goat Cheese

Dessert: Vegan Keto Carrot Cake Bites

Vegan Keto Carrot Cake Bites

Dinner: Vegan Keto Cream of Celery Soup

Vegan Keto Cream of Celery Soup

Day 6 -Vegan Keto Meal Plan

Breakfast: Vegan Keto Goat Cheese and Mushroom Frittata

Vegan Keto Goat Cheese and Mushroom Frittata

Snack: Vegan Keto Crispy Avocado Fries

Vegan Keto Crispy Avocado Fries

Lunch: Vegan Keto Shirataki Noodles With Almond Butter Sauce

Vegan Keto Shirataki Noodles With Almond Butter Sauce

Dessert: Vegan Keto Chocolate Avocado Ice Cream

Vegan Keto Chocolate Avocado Ice Cream

Dinner: Vegan Keto Quesadillas

Vegan Keto Quesadillas

Day 7 -Vegan Keto Meal Plan

Breakfast: Vegan Keto Caprese Omelet

Vegan Keto Caprese Omelet

Snack: Vegan Keto Fat Bombs with Cacao and Cashew

Vegan Keto Fat Bombs with Cacao and Cashew

Lunch: Vegan Keto Instant Pot Vegetable Soup

Vegan Keto Instant Pot Vegetable Soup

Dessert: Vegan Keto Fluffy Crispy Waffles

Vegan Keto Fluffy Crispy Waffles

Dinner: Vegan Keto Avocado Pie

Vegan Keto Avocado Pie

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