The Ultimate Vegan Keto Diet Guide

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Best vegan keto diet plan

We created this guide to the vegan keto diet because we believe everyone should have the resources they need to reap the health benefits of a high-fat low-carb lifestyle. 

Many vegans wonder if it’s possible to go keto while maintaining their vegan lifestyles. We’re here to tell you that with some planning and reliable guidelines, the answer is yes! You can remain vegan and go keto. 

Table of Contents

Table of Contents

  • What Is a Vegan Diet?
  • What Is a Vegan Keto Diet?
  • Why is Fat the Perfect Fuel for Vegans?
  • Research on Vegan Keto Diets
  • 5-Step Plan for Starting Your Vegan Keto Diet
  • Vegan Keto Veggies
  • Vegan Keto Fruits
  • Foods to Avoid on a Vegan Keto Diet
  • Vegan Keto Meal Plan
  • Vegan Keto Diet Side Effects
  • Vega Keto: The Outlook

What Is a Vegan Diet?

A vegan diet eliminates all animal-sourced foods and products and strictly adheres to “plant-based foods” centered on fruits, vegetables, nuts, seeds, legumes, and grains. 

This makes it the strictest form of a vegetarian diet. Vegans not only eliminate meat and fish, they also steer clear of eggs, cheese, milk, honey, and gelatin.

This doesn’t mean that vegans eat only fresh and whole foods. Vegan foods can still be processed and contain a long list of ingredients. For example, white bread, pasta, many baked and fried foods like donuts, along with candy can all be vegan.

Of course, we recommend a balanced, vegan keto diet that consists mainly of whole, unprocessed foods. 

Reasons for Going Vegan

For vegans, keto can feel intimidating and inaccessible because many people who chose to be vegans often do so for two mains reasons: 

  • You’ve been told that animal fats–and dietary fats in general–are harmful and should be avoided.
  • You have ethical values and environmental concerns around raising and eating animals and animal based products.

Reasons for Going Keto

Some of the most common reasons people chose a keto lifestyle include: 

  • The proven metabolic and neurological benefits of a high-fat low-carb diet.
  • An anthropological perspective that sees humans as primarily meat eaters, metabolically optimized for consuming quality animal fats, proteins, vitamins, and minerals.

Can Vegans Go Keto?

On the surface, the distance between, “ketotarians” and vegans might seem unbridgeable. But where they often meet is in a shared desire to cut out toxic processed foods, while taking control of their health through intentional eating. 

If you’re a vegan and you’re all-in for the benefits of fat, vegan keto is possible, healthy, and sustainable. 

What Is a Vegan Keto Diet?

A vegan keto diet is a high-fat, low-carbohydrate, and moderate-protein diet based only on plant foods. A vegan keto nutrient plan consists roughly of: 

  • 70-80% of calories from fat
  • 15-30% calories from protein
  • 5% calories from carbohydrates

What Does “Keto” Mean? 

The keto diet gets its name from the metabolic state called nutritional ketosis that your body enters when you either fast or eliminate most carbohydrates for three to four days.

What is Ketosis? 

When eating a high-carb Standard American Diet, your body breaks down carbohydrates into glucose for energy. 

When your carb intake drops below 30 grams per day, your glucose stores get depleted. Blood sugar and insulin levels fall and energy in the form of fatty acids from stored body fat and the fat you eat, begin to enter your bloodstream and accumulate. 

Over time, the level of fatty acids in the blood rises to a point at which specific enzymes in the liver convert some of this fat into molecules called ketone bodies.  This process is called ketogenesis. When ketogenesis is providing the primary fuel source, you are in ketosis.

Why is Fat the Perfect Fuel for Vegans?

Eating fat is essential. In the world of nutrition “essential” means that your body can’t synthesize it, so you have to get it from your diet. Fortunately, essential dietary fats are found in both the animal and plant kingdoms. 

Making fat your main source of energy provides benefits including:

  • Improved blood lipid levels.
  • Improved insulin sensitivity.
  • More satiating meals, reducing cravings for processed and high-carb foods.
  • Regulation of inflammation and increased immunity.
  • The ability to absorb fat-soluble vitamins (K, D, E, etc).
  • Maintain healthy skin, hair, and nails. 

Following a high-fat low-carb diet has also been shown to reduce your risk of metabolic syndrome and type II diabetes. What’s more, a ketogenic diet also has therapeutic benefits for diseases such as cancer, polycystic ovary syndrome (PCOS), cardiovascular diseases, and neurological diseases.

Obesity is a risk factor for many chronic diseases. Remarkably, following a keto diet can reduce body weight by reducing appetite, increasing leptin sensitivity, and improving fat metabolism.

Research on Vegan Keto Diets

If practiced correctly a vegan keto diet can offer similar benefits to a traditional keto diet. 

However, no studies exist looking specifically at vegan keto diets. 

There has been one study looking at overweight participants on a low-carb (Eco-Atkins) vegan diet. In this study 47 participants who were overweight with high cholesterol where randomly assigned either a high-carb vegetarian diet that included eggs and dairy, or a lower-carb vegan diet. 

In the first phase of the study, calories were restricted for both groups, weight loss was similar, and the low-carb vegan group had more positive reductions in markers for cardiovascular diseases.

For the second phase, each group was permitted to eat as much of their specific foods as they wanted. The vegan group kept to the lower-carb ratio. 

After six months, the lower-carb vegan raised HDL (good) cholesterol, and lowered their LDL (bad) cholesterol and triglycerides, and lost an average of 8-9 pounds–slightly more weight than the high-carb vegetarian group.

Best vegan keto diet plan

Image from ncbi.nlm.nih.gov

It’s important to note that the “lower-carb” vegan diet still allowed for a daily intake of around 100 grams of net carbs in the first phase, and 140 grams in the second phase. Both amounts would not allow most people to enter ketosis. We believe that the positive results would have been even more significant if the low-carb diet was truly keto. 

5-Step Plan for Starting Your Vegan Keto Diet

A well-planned vegan keto diet based on whole, unprocessed foods can provide most, but not all macronutrient and micronutrient needs.  This 5-step plan will help you lay a healthy macronutrient foundation. To bridge the nutrient gap, some supplements may be necessary–a point we’ll discuss a little later. 

Step 1: Track Your Macronutrients

The first step to start your vegan keto diet is to calculate your macronutrients. You can use this keto calculator to determine how much you should eat. It will take your gender, height, weight, and activity level into consideration and create a personalized breakdown of fats, carbs, and protein. 

You don’t want to skip this step because it’s important to know how much you need to eat to sustain your body and activity level. Without eating the correct amount of macronutrients, especially fat, you can prevent your body from entering ketosis.

Step 2: Cut Out High-Carb Foods

While on a vegan keto diet, you need to limit your carb intake to 20 to 50 grams per day. You can start by eating around 50 grams per day and slowly lower your intake to 20 grams as you feel more comfortable.

High-carb foods that you should limit on a vegan keto diet include:

  • Wheat
  • Rice
  • Quinoa
  • Rolled oats
  • Starchy vegetables
    • Potatoes
    • Peas
    • Beans
  • Fruits (except for berries)

For many vegans, it can come as a surprise that staples like rolled oats and beans contain more than 60 grams of carbs per 100 grams serving size. These are foods that were often relied on for protein and can be difficult to let go of. 

To help with the transition to keto, try these low-carb alternatives:

  • Cauliflower rice
  • Zucchini noodles
  • Chia seed pudding
  • Almond flour crackers
  • Low-starch vegetables
    • Broccoli
    • Bell peppers
    • Brussel sprouts
    • Spinach
    • Arugula
  • Berries
    • Raspberries
    • Blueberries
    • Strawberries
    • Blackberries

Remarkably, 100 grams of cauliflower rice contains 5 grams of carbs compared to the 28 grams of carbs of regular white rice.

Step 3: Eat Healthy Fats

Eating enough fat is often the most challenging part of a vegan keto diet. But it’s also the most important. When going keto, your body will rely on fat accounting for between 70% and 80% of your calories. 

And because fat is your primary caloric intake and fuel source, choosing the right types of fat is crucial. The following fats make a great vegan keto foundation. 

Avocados

Loaded with healthy fats, Avocados also offer a decent rundown of essential vitamins and minerals. A single avocado provides 30% of your daily potassium intake–a hard-to-get mineral on a keto diet. Avocados have also been shown to balance blood sugar, support healthy aging, and improve heart health.

Coconut Oil

Popular across all keto diets, coconut oil is a natural source of medium-chain triglycerides (MCTs). MCTs are easily absorbed and turned into energy, and many people use MCT’s to help with the transition into ketosis.

Olives and Cold Pressed Olive Oil

Olives and olive oil have been a healthy fat-filled staple for millenia. Olives contain hard-to-get vitamin E, along with compounds that reduce inflammation and associated diseases including heart disease, osteoporosis, and cancer.

A note when cooking with oils: Though fairly heat stable when compared to other vegetable oils, olive oil contains 11% polyunsaturated fatty acids (PUFAs). When exposed to heat PUFAS form toxic compounds, including lipid peroxides and aldehydes that can contribute to cancer.  So we recommend heating olive oil as little as possible, while cutting out all other high PUFA oils. 

Other healthy fats that you can enjoy on a vegan keto diet include:

  • Chia seeds
  • Flax seeds
  • Walnuts
  • Full-fat coconut milk
  • Almonds
  • Almond butter
  • Almond flour
  • Cashew cheese
  • Vegan butter

However, we recommend limiting most nuts to small amounts since they can contain high levels of plant toxins and antinutrients, especially oxalate which contribute to numerous health issues. 

Step 4: Add High-Quality Protein

Though animal foods are the only foods that contain all nine essential amino acids, non-meat sources can provide most of your needs. 

Read more  Diet Pills are Dangerous. What You Can Do as a Parent.

Since our bodies and activity levels vary, we recommend around 1.2 to 2.0 grams of protein per KG of body weight. This averages out to about 70 grams of protein per day and accounts for around 25% of your total calorie intake. 

Beans

Type of FoodQuantityProteinNet Carbs
Lupini beans1662511
Canned black soybeans200202
Tempeh10018-204-7
Nattō10018-209-12
Edamame beans155175-7
Tofu (extra firm)12012-153

Nuts and Seeds

Type of FoodQuantityProteinNet Carbs
Tahini60 grams108
Hemp seeds80 grams254
Sacha inchi seeds56 grams181
Peanuts72168
Almond butter64157
Almonds64156
Sunflower seed butter1444

Step 5: Supplement Your Vegan Keto Diet

Since practicing vegan keto restricts many foods, we’ve compiled these food lists to help you find the best sources of specific vitamins and minerals. 

However, for many people, it will still be important to supplement. These recommendations are informed by looking at deficiencies common to all vegan diets, not just keto. 

Vitamin D

Vitamin D is mostly found in animal products, but a good plant-based option is mushrooms grown under UV lights. You can also increase vitamin D through sun exposure. If you live in a dark climate or don’t spend enough time outside, it’s best to supplement with vitamin D.

Mushroom, RAW, exposed to UV light:  ½ cup9.2 MCG vitamin D46% RDA

Vitamin B2 (Riboflavin)

Though present in abundance in animal products, vitamin B is also found in plants but to a lesser extent. Unfortunately, plant sources of vitamin B2 are harder for your body to absorb, which can lead to low levels in vegans, so may be important to supplement. 

Decent sources of vitamin B2 in a vegan keto diet include:

  • Almonds
  • Walnuts
  • Flax seeds
  • Hemp seeds
  • Pumpkin seeds
  • Kale
  • Broccoli

Calcium

Vegan keto foods that are high in calcium include:

  • Kale
  • Arugula
  • Broccoli
  • Tofu
  • Almonds
  • Macadamia nuts
  • Pumpkin seeds
  • Unsweetened almond milk
  • Fortified mineral waters

Iron

Iron is present in both animal and plant foods. However, your body doesn’t absorb the iron in plant foods as well. Plant-based foods like nuts and seeds contain the antinutrient phytic acid, which reduces the absorption of iron. 

Eating a vegan diet increases your risk of iron deficiency. But if you eat a balanced and varied diet, you can most likely avoid any complications.

Good sources of iron in a vegan keto diet include:

  • Almonds
  • Unsweetened almond milk
  • Macadamia nuts
  • Spinach
  • Raspberries
  • Olives

Iodine

Fruits and vegetables are usually poor sources of iodine. You can increase your iodine intake in a vegan keto diet by consuming iodized salt. But you may want to consider an iodine supplement as well.

Zinc

Like iron, the phytic acid in plant-based foods also reduces the absorption of zinc, so supplementation may be necessary. Vegan keto foods that are high in zinc include:

  • Almonds
  • Macadamia nuts
  • Pumpkin seeds
  • Hemp seeds

You can improve the bioavailability of zinc by germinating nuts and seeds, which decreases the levels of phytic acid.

Selenium

Selenium is another mineral that often goes undersupplied in a vegan diet. You can improve your selenium intake by eating the following foods:

  • Broccoli
  • White cabbage
  • Garlic
  • Mushrooms
  • Asparagus

Vitamin B12

Plant-based foods don’t contain significant levels of vitamin B12. But you can obtain adequate vitamin B12 by eating fortified foods such as nutritional yeast, unsweetened almond milk, and tofu. Vitamin B12 supplements are also a good option in a vegan keto diet.

Vegan Keto Veggies

A vegan keto diet will obviously be packed with plant foods. When it comes to veggies, a good rule of thumb to keep you in the green zone with carbs is to choose above ground vegetables, while avoiding root vegetables.

Best vegan keto diet plan

Vegan Keto Fruits

Fruits are nature’s candy. They’re sweet and full of sugar, which means they occupy a very small place in any keto diet. This list will help you steer clear of the fruits that will kick you out of keto. Click here for more insights into the benefits and downsides of fruit.

Best vegan keto diet plan

Foods to Avoid on a Vegan Keto Diet

You should avoid animal products on a vegan keto diet. This includes the following foods:

  • Meat: beef, pork, lamb, beef stock, gelatin
  • Poultry: chicken, turkey, chicken stock
  • Dairy: milk, butter, yogurt, whey protein
  • Eggs
  • Seafood: fish, shrimp, clams, mussels
  • Honey

You should also limit your intake of carbs and sugary foods including:

  • Grains 
  • Soda
  • Juice
  • Agave
  • Maple syrup
  • Starchy vegetables
  • Beans
  • Fruit
  • Beer
  • Wine
  • Processed foods

Vegan Keto Meal Plan

A balanced vegan keto meal plan includes proper macronutrient proportions, adequate micronutrient intake, and a healthy selection of fat sources. 

Below, we’ve outlined a weekly meal plan that provides you with a variety of nutrient-dense foods that kickstart your vegan keto journey. 

Monday

Breakfast: Chia seed pudding with raspberries and walnuts

Lunch: Tofu tacos on low-carb wraps

Dinner: Zucchini noodles with avocado sauce

Snack: Celery with almond butter

Tuesday

Breakfast: Tofu scramble with olive oil and mushrooms

Lunch: Kale salad with blueberries and hemp seed pesto

Dinner: Vegan cauliflower mac and cheese

Snack: Guacamole with almond flour crackers

Wednesday

Breakfast: Smoothie with full-fat coconut milk and low-carb vegan protein powder

Lunch: Arugula salad with almonds, tomatoes, and tempeh

Dinner: Zucchini noodles with nutritional yeast, olives, and vegan cheese

Snack: Avocado chocolate mousse

Thursday

Breakfast: Coconut milk yogurt with almond butter and raspberries

Lunch: Spinach salad with avocado, pumpkin seeds, and vegan cheese

Dinner: Cauliflower rice and tofu

Snack: Nuts, seeds, and coconut trail mix

Friday

Breakfast: Almond flour pancakes with flax seed eggs

Lunch: Tofu coconut curry 

Dinner: Mashed cauliflower with garlic and roasted asparagus in vegan butter

Snack: Guacamole with slices of bell pepper

Saturday

Breakfast: Vegan protein smoothie with coconut cream

Lunch: Nachos with low-carb crackers, cashew cheese, guacamole, and tomatoes

Dinner: Broccoli and tofu with vegan butter

Snack: Energy balls with almond butter, maple syrup, and coconut flour

Sunday

Breakfast: Chia seed pudding with raspberries and almond butter

Lunch: Spinach salad with avocado, tomato, and olive oil

Dinner: Tempeh and roasted cauliflower 

Snack: Coconut milk yogurt with hemp seeds

Vegan Keto Diet Side Effects

Although a vegan keto diet offers many health benefits, there are some negative side effects to look out for, especially during the first few weeks as you become “keto-adapted.” 

Nutritional Deficiencies

A vegan keto diet is healthy when practiced correctly. But in some cases, it can lead to dietary deficiencies due to the restrictions on certain foods. However, you may not notice any health consequences as a result of low micronutrient and macronutrient intakes unless you are severely deficient. 

As mentioned earlier, a vegan diet can result in deficiencies in vitamin D, vitamin B2, calcium, iron, iodine, zinc, selenium, and vitamin B12.  Before starting a vegan keto diet, you should understand the risks of potential dietary deficiencies.

Vitamin D and calcium deficiencies can negatively affect your bone health and increase your risk of fractures. Vitamin D deficiency has also been linked to diseases such as high blood pressure, diabetes, metabolic syndrome, and cancer.

Vitamin B2 deficiency can increase your risk of anemia, cataracts, migraines, and thyroid dysfunction. Moreover, impaired levels of vitamin B2 can prevent normal development, lactation, and reproduction.

Iron deficiency can have detrimental effects on your health and is the leading cause of anemia worldwide. Vegans are especially vulnerable to iron deficiency.

Iodine is another critical nutrient that has negative effects if under-consumed. Iodine deficiency can lead to goiter, hypothyroidism, cretinism, and impaired cognitive development.

Inadequate zinc intake can increase your risk of inflammatory diseases. Zinc deficiency is associated with heart disease, atherosclerosis, and heart attack.

Selenium deficiency can disrupt your immune response and make you more susceptible to disease.

Lastly, vitamin B12 deficiency is a potential consequence of a vegan diet because plant-based foods don’t naturally contain this vitamin. The first signs of vitamin B12 deficiency may include fatigue, palpitations, pale skin. More severe symptoms of vitamin B12 deficiency may include infertility, peripheral neuropathy, and psychosis.

The Keto-Flu

One of the most common side effects of switching to a keto diet is known as “keto flu.” It usually sets in around day 2-4, and can last for up to two weeks. Though for most people it’s just a couple of days. 

Symptoms include: 

  • Headache
  • Brain fog
  • Constipation
  • Diarrhea
  • Stomach pain
  • Bloating
  • Muscle weakness
  • Difficulty concentrating
  • Fatigue
  • Nausea

You can reduce and even avoid most of these symptoms by drinking more water. When you cut out carbs your glycogen levels (stored carbohydrates) plummet. Glycogen binds to water and is excreted in your urine. So make sure to replace all that water. 

Best vegan keto diet plan

Image from insidetracker.com

You can also add in dietary electrolytes and potassium to replace those that you expel when insulin levels drop. When you don’t need as much insulin to absorb glucose from your blood, your levels go down, as a result, your body releases excess sodium and other electrolytes. 

The most important thing you can do to reduce symptoms is to eat enough fat! For many people, the biggest hurdle to a well-formulated HFLC diet is their preconceptions. 

Getting 70% of your calories from fat can feel extreme at first, but it’s important to give your body all of this powerful macronutrient that it needs.

Vega Keto: The Outlook

A vegan keto diet revolves around plant-based foods like avocados, coconut milk, olive oil, nuts, seeds, tofu, and leafy greens. It’s entirely possible to go keto without consuming animal products. You just need to put extra planning into your food choices and supplement if necessary. Bon appetit! 

Article Sources


— Update: 02-01-2023 — cohaitungchi.com found an additional article Vegan Keto Diet Plan: No Meat, No Dairy from the website wellness52.com for the keyword best vegan keto diet plan.

1-week vegan keto diet plan for beginners!

Chances are, you heard of the keto diet or read some raving keto diet reviews on how fast people are losing weight. 

Feeling enticed to try this high-fat, low-carb diet yourself? 

But there is one problem. The conventional keto diet is full of bacon, cheese, meats, and cream. 

Read more  Raw Food Diet: Is It Healthier?

You are a vegan and wonder, can a vegan eat a keto diet? If so, what can you eat on a plant-based keto diet? 

How Can You Do Keto Dairy-Free?

The good news is, that you can absolutely eat a ketogenic diet that’s completely vegan.

And that means it’d be dairy-free, meat-free, and even void of sea vegetables. 

They can even experience the same keto benefits as following a typical keto meal plan. 

But I know, you’re probably thinking how do vegans get low carbs? 

With a bit of tweak and careful planning! But with a list of high-fat vegan keto foods and low-carb keto foods, it gets far easier than you think! 

So that leads us to this post which fully lays out what you can and cannot eat on a vegan keto diet. It also includes a 7-day keto vegan meal plan and menu for you to get started!

What Is a Vegan Keto Diet?

A vegan keto diet is a very low carbohydrate, high-fat diet that is solely based on plant-based foods. 

Vegan diets are free from any animal products including dairy and seafood. They are relatively clean diets, thou they tend to be high in carbohydrates.

To eat a vegan keto diet, it’s essential that you reduce your carb intake. And fill the rest with high intakes of fats and adequate amounts of plant-based protein.

As for the macronutrient ratios, the same keto ratios apply to the vegan keto. Here are the breakdowns: 

  • Fat: 65-75%
  • Protein: 20-25%
  • Carbohydrates: 5–10%

This equates to about 25-50 grams of carbs a day based on a 2,000 calories a day diet. 

To create a vegan keto diet plan, you need vegan meals that line up with these macro portions. 

This is particularly essential for any keto diet to achieve the goal of a keto diet, which is to reach ketosis. 

In this state, your body burns fat rather than carbs or glycogens to fuel your body. By switching the body’s energy sources to ketosis, many people achieve fat and weight loss. 

Going low carbs on vegan keto is essential in getting your body to this state to lose weight and burn fat. 

Benefits of a Vegan Keto Diet

There are no studies directly examining the benefits of a vegan keto diet. 

However, a study from 2014 explored the effects of an Eco-Atkins and low-carb vegan diet. 

Eco-Atkins is similar to keto vegan in a way that they both restrict carbs and only eat plant-based. Both diets also induce ketosis. 

In this study, they compared the effects of a low-carb vegan diet and that of a high-carb vegetarian diet. 

Participants on a low-carbohydrate vegan, Eco-Atkins ate a diet based on 26% carbs, 31 % protein, and 43% fat. 

All while, those on a high-carb vegetarian diet ate a diet that takes energy from 58% carbs, 16 % protein, and 25% fat.  

The researchers of the study found that those on an Eco-Atkins reported benefits such as: 

  • Significant weight loss
  • Reduction in total cholesterol
  • A decrease in triglyceride level 
  • Lower density LDL cholesterol
  • Improved risk factors for heart disease 

Benefits of a low-carb vegan diet, Eco-Atkins.

One main benefit dieters often seek when going on a keto vegan diet appears to be rapid weight loss. 

The Keto diet, in particular, is known to cause drastic and rapid weight loss and fat loss. 

One study done on the effects of a keto diet had findings that back this benefit. In their study, obese participants saw a reduction in their weight and BMI following keto. 

Furthermore, the diet led to a lower level of LDL and HDL cholesterol, and blood glucose.

A recent study on a plant-based diet also links weight loss and a vegan diet. 

In a 2017 study, it was reported that those on a vegan diet tend to have lower BMI than those on a non-vegan diet.

Moreover, they indicated that those on a vegan diet lost 2.02 kg more than those on a non-vegetarian diet. 

To sum up, studies done on similar subjects as the keto vegan diet suggest many of its benefits.

Weight loss, fat loss, lower BMI, and total cholesterol are some of the main benefits of a vegan keto diet. 

Keto Side Effects

High-fat, low-carb Keto diet is said to have its own health benefits.

They include fat loss, weight loss, better brain functions, to better overall health.

But the Keto diet is also known to be effective in managing blood sugar and lowering heart disease risks.

Nonetheless, transitioning and adapting to a ketogenic diet can be challenging.

As your body transitions from a carb-based diet to a low-carb, high-fat diet, you may feel side effects.

It’s often referred to as Keto flu, and it’s typical for first-timers to go through this period.

Side effects of the Keto vegan diet you may experience include:

  • Fatigue
  • Nausea
  • Irritability
  • Constipation
  • Poor concentration
  • Diarrhea
  • Weakness
  • Headaches
  • Muscle cramps
  • Dizziness
  • Difficulty sleeping

When you are experiencing Keto flu symptoms, there are a few tips you can use to remedy and ease the experience.

Staying hydrated, getting plenty of rest, and eating a lot of fiber-rich foods are known as the Keto flu cure.

If your condition allows it, light activity like walking is also said to help.

If you experience any severe keto flu symptoms, be sure to see your local health professional.

What Foods Are Not Allowed on the Vegan Keto Diet?

  • Grains: corn, wheat, cereal, rice, etc.
  • Legumes: peas, black beans, lentils, etc.
  • Sugar: agave, maple syrup, honey, etc.
  • Fruit: bananas, oranges, apples, etc.
  • Tubers: yams, potatoes, etc.

Think of it like this. Starchy and sugary plant foods are high in carbs. Omit them from your Keto diet.

Now let’s look at low-carb foods that you can eat on a vegan keto diet:

Food You Can Eat

  • Vegan proteins:  tofu, tempeh, seitan, and other low-carb vegan “meats”
  • Low-carb greens:  spinach, mizuna, kale, watercress. Other low-carb vegetables – cauliflower, broccoli, zucchini, bell peppers, asparagus, etc
  • Mushrooms: enoki, shimeji, shiitake, king oyster, etc.
  • Plant-based “dairy”:  full-fat coconut milk, unsweetened coconut yogurt, coconut cream, vegan cheese, unsweetened nut milk, etc.
  • Nuts:  pistachios, macadamia nuts, almonds, etc.
  • Seeds:  Pumpkin seeds, pumpkin seeds, etc.
  • Low-carb, low-glycemic fruits: avocado, blackberries, raspberries, and other low glycemic berries
  • Sea vegetables:  kelp, dulse, etc.
  • Fermented foods:  Kim Chi, natto, sauerkraut, etc.
  • Sweeteners:  monk fruit, erythritol, stevia, erythritol, and other plant-based keto sweeteners
  • Oils and fats:  coconut oil, avocado oil, MCT oil, truffle oil, olive oil, etc.

For a more detailed guide on these low-carb foods and their nutritional breakdowns, we have a page for it. Check out our Ketogenic Diet Food List to get the comprehensive list and their macro info.

By eating foods from the “Do Eat” list, you can follow a vegan Keto diet and meet most of your nutritional bases. They provide all macronutrients (carbs, fats, and proteins) without packing up carbs.

Also, most of your foods while on a vegan Ketogenic diet come from this list, so have this list handy.

I admit. Making every Keto recipe without animal products vegan takes some effort.

But with some easy food swaps and some careful planning, you can veganize most keto recipes out there!

7-day Vegan Diet Plan

Sunday:

  • Breakfast: Chocolate-Covered Macadamia Smoothie
  • Lunch: Low-carb avocados salad with almond
  • Dinner: Tofu stir-fry served over cauliflower rice

Monday:

  • Breakfast: Baked Tofu, avocado, and vegan pesto
  • Lunch: Zucchini noodles with pesto and vegan cheese.
  • Dinner: Grilled Zucchini avocado salads with walnuts and a drizzle of MCT oil.

Tuesday:

  • Breakfast: Chia almond pudding made with full-fat coconut milk.
  • Lunch: Broccoli creamy coconut soup.
  • Dinner: Baked asparagus with tofu drizzled with avocado oil

Wednesday:

  • Breakfast: Coconut yogurt topped with crushed nuts, seeds, and unsweetened shredded coconut.
  • Lunch: Crispy Tofu & Cauliflower Rice Stir-Fry
  • Dinner: Seitan Negimaki

Thursday:

  • Breakfast: Tofu scramble with vegan cheese, mushrooms, and spinach.
  • Lunch: Vegetable and tofu salad with avocado dressing.
  • Dinner: Eggplant lasagna made with vegan cheese.

Friday:

  • Breakfast: Peanut Butter avocado smoothie
  • Lunch: Green curry kale & crispy coconut tempeh
  • Dinner: Cauliflower tofu fried rice.

Saturday:

  • Breakfast: Coconut almond chia pudding.
  • Lunch: Green salad with tempeh avocado, vegan cheese, and pumpkin seeds.
  • Dinner: Vegan cauliflower mac and cheese.

Vegan Keto Snacks

Here’s a list of vegan, low-carb Keto snacks to keep your appetite in check between meals.

  • Avocados
  • Olives
  • Macadamia Nuts
  • Crude Coconut Butter with vegetarian saltines.
  • High-Fat vegetarian protein bars
  • Nuts and Nut Butters.
  • Dim Chocolate
  • Cacao Nibs.
  • Nut and coconut bars
  • Vegetarian cocoa smoothie
  • Trail blend with blended nuts, seeds, and unsweetened coconut
  • Dried coconut drops
  • Simmered pumpkin seeds
  • Celery sticks finished with almond margarine
  • Coconut drain yogurt finished with slashed almonds
  • Guacamole and cut ringer pepper
  • Cauliflower potato tots

Supplement with Vitamins and Minerals

Though a vegan Keto diet is totally doable, it comes with its own set of challenges.

One is to meet all your nutritional needs solely from vegan food sources. In particular, vitamin D, K2, B12, omega-3s, iron, calcium, and such tend to be low in vegan diets.

To be well-nourished nutritionally, consider taking supplements for ones you may lack.

The Final Word

To sum up, the vegan Keto diet is a high-fat, low-carb diet based on whole, unprocessed, plant-based foods.

It’s simply a combination of vegan and ketogenic diets.

A vegan keto low-carb meal plan may lower your risk of obesity, heart disease, and type 2 diabetes.

It may be challenging following such a strict diet, especially in the beginning. But certain benefits may make the efforts worth a while.

But as always, consult with your local physician before starting any new diet.


— Update: 03-01-2023 — cohaitungchi.com found an additional article Vegan Ketogenic Diet: 21-Day Vegan Keto Diet Plan from the website www.merakilane.com for the keyword best vegan keto diet plan.

The ketogenic diet has made a name for itself as one of the go-to diets to try. Keto diet meals are made up of high fat, low carb foods that offer many benefits to your overall health, including weight loss, and fighting against diseases like cancer and diabetes. Many keto diet recipes feature meat and cheese, but it’s totally possible to do the keto diet as a vegan. In this post, we’re breaking down a 21 day meal plan for a vegan ketogenic diet.

Is there a keto diet plan for vegans?

Yes, there are plenty of keto recipes for vegans! A ketogenic vegan diet is made up of lots of delicious chia puddings and porridge recipes, healthy soups and of course, lots of veggies. We’ve rounded up 21 days of breakfasts, lunches, dinners and snacks, so you can follow the keto diet without eating meat or any animal byproducts.

How to lose weight with a high fat vegan diet

The goal behind the keto diet is to get your body into a state called ketosis, and this is done by eliminating carbs. When carbs are present, glucose is the body’s main source of energy. But when carbs aren’t there anymore, the liver takes fatty acids in the body and converts them to ketones as an energy source. To lose weight with a high fat vegan diet, the key is to cut as many carbs as you can to get your body into ketosis.

Ketogenic diet menu for vegans

There are lots of ketogenic diet recipes for vegans, and we’ve compiled at 21-day plan just for you. These recipes prove that you don’t have to deprive yourself in order to lose weight and get healthy. From fluffy vanilla waffles and cauliflower hash browns for breakfast, to peanut shirataki noodles and keto curry noodle bowls for lunch, and vegetarian lettuce wraps and sesame tofu eggplant for dinner, this 21-day vegan keto diet plan is completely mouth watering!

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21 Vegan Ketogenic Diet Breakfast Recipes

  1. Basic Chia Seed Pudding | Eating Bird Food
  2. Keto Overnight “Oats” | Healthful Pursuit
  3. Cinnamon and Pecan Porridge| Keto Diet App
  4. Keto Bagel Thins | Meat Free Keto
  5. Strawberry Matcha Chia Pudding | Paleo Flourish
  6. Maple Cinnamon Noatmeal | Meat Free Keto
  7. Keto Green Smoothie | Real Balanced
  8. Coconut Low Carb Porridge | Low Carb Yum
  9. Fluffy Vanilla Waffles | The Big Man’s World
  10. Grain-Free Overnight “Oats” | Eating Bird Food
  11. Cinnamon Chocolate Breakfast Smoothie | Paleo Flourish
  12. Green Coffee Shake | Healthful Pursuit
  13. Omega-3 Porridge | The Castaway Kitchen
  14. Grain Free Granola | Ditch the Carbs
  15. Tofu Scramble | V Nutrition and Wellness
  16. Vanilla Keto Protein Shake | Clean Keto
  17. Grain Free Instant “Brown Sugar” N’Oatmeal | Holistically Engineered
  18. Cauliflower Hash Browns | Healthier Steps
  19. Creamy Keto Cinnamon Smoothie | Keto Diet App
  20. Keto Yogurt Bowls | Clean Keto
  21. Grain-Free Hemp Heart Porridge | Healthful Pursuit

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21 Vegan Ketogenic Diet Lunch Recipes

  1. “Bacon” and “Cream Cheese” Stuffed Mushrooms | Peta
  2. Vegan Cauliflower Fried Rice | Delish Knowledge
  3. Peanut Shirataki Noodles | Bijoux and Bits
  4. Vegan Caesar Salad | Healthful Pursuit
  5. Asian “Chicken” Salad | The Big Man’s World
  6. Low Carb Vegan Bibimbap | Low Carb Vegan
  7. Harissa Portobello Mushroom Tacos | Healthy Nibbles and Bits
  8. Spicy Grilled Eggplant with Red Pepper, Parsley and Mint | Kalyn’s Kitchen
  9. Corned Tempeh and Cabbage | Meat Free Keto
  10. Egg Roll in a Bowl | Detoxinista
  11. Wasabi Cucumber Avocado Dressing and Spiralized Cucumber Salad | Peas and Crayons
  12. Green Smoky Soup with Roast Veggies | Indulging Cake
  13. SuperFood Keto Soup | Keto Diet App
  14. Kelp Noodles with Avocado Pesto | Meat Free Keto
  15. Creamy Roasted Red Pepper Soup | Health Starts in the Kitchen
  16. Keto Curry Noodle Bowls | Healthful Pursuit
  17. Stuffed Eggplant | The Iron You
  18. Kale Salad with Olives and Chia Croutons with Creamy Lemon Rosemary Dressing | Healthful Pursuit
  19. One Pot Zucchini Pasta | Making Thyme for Health
  20. Spiralized Zucchini Asian Salad | Low Carb Yum
  21. Cream of Mushroom Soup | Healthful Pursuit

21 Vegan Ketogenic Diet Dinner Recipes

  1. Vegan Shepherd’s Pie | Delicious Every Day
  2. Zucchini Noodles with Creamy Avocado Pesto | Eat Yourself Skinny
  3. Mediterranean Mung Bean and Olive “Meatballs” | Cit Nutritionally
  4. Shirataki Noodles with Almond Butter Sauce | Wallflower Kitchen
  5. Vegan Sesame Tofu Eggplant | Ruled.Me
  6. Smokey Maple Tempeh | Meat Free Keto
  7. Sesame Roasted Bok Choy and Teriyaki Cauliflower Steaks | Inspector Gorgeous
  8. Broccoli Crust Pizza | A Million Miles
  9. Thai Coconut Curry Soup | Clean Keto Blog
  10. Low Carb Empanadas | Low Carb Vegan
  11. Red Coconut Curry | Ruled.Me
  12. Coconut Lime Noodles with Chile Tamari Tofu | Meat Free Keto
  13. Curried Cauliflower Rice Kale Soup | Cotter Crunch
  14. Vegetarian Lettuce Wraps | Well Plated
  15. Vegan Cauliflower Pizza Crust | Detoxinista
  16. Cauliflower, Thyme and Green Tea Cream Soup | Zizi’s Adventures
  17. Keto Falafels with Lupini Beans | Clean Keto Blog
  18. Low Carb Stir Fry | Maria Recipes
  19. Crispy Tofu and Bok Choy Salad | Ruled.Me
  20. Cheezy Vegan Broccoli Soup | Low Carb Vegan
  21. Sesame Peanut Zoodles | Clean Keto Blog

21 Vegan Ketogenic Diet Snack Recipes

  1. Vegetable Fritters | Create Mindfully
  2. Chocolate Avocado Pudding | Keto Connect
  3. 1-Minute Keto Mug Cakes | The Big Man’s World
  4. Golden Gut-Baked Jicama Fries | Eating Bird Food
  5. Coconut Peanut Butter Balls | Ruled.Me
  6. Vegan Fat Bob-Omb | Meat Free Keto
  7. Crispy Avocado Fries | The Hearty Herbivore
  8. Chocolate Cherry Fat Bombs | Create Mindfully
  9. Keto Crack Slaw | Meat Free Keto
  10. Roasted Radishes with Soy Sauce and Sesame Seeds | Kalyn’s Kitchen
  11. Vegan Chocolate Hazelnut Cookies | The Big Man’s World
  12. Chocolate Peppermint Chia Pudding | Gnom-Gnom
  13. Spinach Avocado Dip | Sweet as Honey
  14. Sugar Free Candied Toasted Coconut Cashews | The Big Man’s World
  15. Carrot Cake Bites | VegAnnie
  16. Low Carb Apple Pie Muffins | The Big Man’s World
  17. Vegan Mojito Fat Bombs | Meat Free Keto
  18. Low Carb Peanut Butter Truffles | Savory Tooth
  19. Crumbly Almond Feta | Low Carb Vegan
  20. Vegan Peanut Butter Eggs | The Big Man’s World
  21. The Best Kale Pate Spread | Healthful Pursuit

There you have it! 21 days of vegan keto meals to help you lose weight and reach optimal health. Start today for awesome results coming your way ASAP!

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Best vegan keto diet plan

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— Update: 04-01-2023 — cohaitungchi.com found an additional article Vegan Keto Diet Plan, Benefits & Best Foods from the website draxe.com for the keyword best vegan keto diet plan.

Best vegan keto diet plan

The keto diet remains popular because, not only does it allow you to load up on many of the high-fat, flavorful foods that are restricted on other diets, but it’s also filling, easy to follow and doesn’t require you to start meticulously counting calories or tracking your intake.

But what about a vegan keto diet? Is that even possible?

As a diet that’s high in fat and low in carbs — a staple in many plant-based diets — it can be difficult to adapt the ketogenic diet to a vegan or vegetarian lifestyle. By making a few simple switches, however, you can reap the benefits of going keto while still enjoying a well-planned, plant-based diet.

What Is Keto?

Although it’s just recently entered the limelight in the past few years, the ketogenic diet actually has a pretty extensive history that stretches back for centuries. Since at least 500 B.C., fasting has been used as a natural method to treat epilepsy. In the 1920s, the ketogenic diet was developed as a way to mimic the effects of fasting and aid in the treatment of seizures in children.

Since then, there has been a slew of new research showing that the ketogenic diet may be therapeutic for many conditions, including cancer, diabetes, acne, neurological conditions, heart disease and obesity.

So how does it work? Severely restricting your intake of carbs deprives your body of glucose, which is the primary source of fuel for the cells. Instead, your body starts burning up fat to provide extra energy, which can result in a number of potential benefits to your health.

Not only that, but increasing your intake of healthy fats and protein while reducing your intake of empty carbs can help ensure that you’re getting all of the essential nutrients that you need with none of the added ingredients and chemicals that you don’t. Studies have also shown that a higher intake of fat and protein can suppress your appetite and lower levels of ghrelin, the hunger hormone, more effectively than carbohydrates.

What Is a Vegan Keto Diet?

Although swapping out the animal products and meat can make the ketogenic diet slightly more challenging, it’s far from impossible to follow a vegan or vegetarian keto diet.

Just like on a standard keto diet, the key is to trade in your starchy veggies for low-carb vegan options and also be sure to get in a hearty dose of healthy fats and protein. By cutting down on your intake of carbohydrates, your body is forced to start burning up fats to use for fuel instead of sugar, putting you into a metabolic state known as ketosis and allowing the health benefits to start racking up.

Most ketogenic diet plans emphasize the consumption of animal-based products such as grass-fed butter and unprocessed meats, which can make it hard if you’re trying to cut back on your intake of these foods or follow a  vegan diet. Fortunately, however, there are also plenty of other high-fat, plant-based choices available for you to choose from as well.

So what’s the difference between a vegan and vegetarian keto diet? Unlike vegetarians, vegans are more restricted in their use of animal products. While both diets eliminate meat entirely from the diet, vegetarians can include non-meat animal foods like eggs, grass-fed butter and ghee to help meet their protein and fat needs while vegans rely solely on plant products such as nuts, seeds and veggies.

Vegan Keto Diet Plan

The health benefits of vegan are well-documented; in fact, cutting meat out of your diet has been linked to many health benefits, including a reduced risk of cancer and heart disease. Plus, just like regular keto, vegan keto results in some pretty impressive benefits as well, ranging from increased weight loss to improved heart health.

On a vegan keto diet, healthy plant-based fats, protein foods and non-starchy vegetables should make up the bulk of your diet while high-carb foods should be consumed in moderation.

Luckily, there are limitless plant-based options for you to include in your diet, which makes following a low-carb vegan diet simple. You can also easily incorporate some nutritious and keto-friendly vegan foods into your favorite keto recipes and dishes to help fit them into your diet.

Walnuts, for instance, can be a delicious high-protein and high-fat addition to raw walnut tacos while whipping up a keto smoothie can be a great way to squeeze some extra servings of fat into your vegan keto breakfast.

Rules to Follow

Wondering how to get started? Here are a few simple guidelines that can make it much easier to navigate your way through a healthy vegan keto diet:

  • A vegan keto diet should not include any meat or animal products, including dairy, honey or eggs.
  • The standard keto diet should consist of about 75 percent of calories from fat, 20 percent from protein and just 5 percent from carbohydrates.
  • On a less restrictive modified keto diet, fat should make up about 40 percent of calories and 30 percent of calories should come from proteins and carbs, respectively.
  • For most people, 30–50 grams of net carbs daily is enough to stay in ketosis. Net carbs are calculated by subtracting the grams of keto friendly fiber consumed from the amount of total carbohydrates.
  • Reduce your intake of high-carb foods such as high-sugar fruits, starchy vegetables, legumes, sugar and grains.
  • Include plenty of low-carb, nutrient-dense foods in your diet instead. Nuts, seeds, low-carb fruits and veggies, leafy greens, healthy fats and fermented foods are all excellent choices on a plant-based keto diet.
  • Be sure to eat plenty of plant-based proteins, such as tempeh, natto, nutritional yeast, spirulina, nuts and seeds.
  • Additionally, consume a good amount of healthy plant-based fats such as avocados, coconut milk and coconut oil.

Vegan Keto Diet Food List

Next time you stop by the grocery store, make sure you keep this list of high-fat low-carb foods on hand. As you can expect, it’s different than a standard ketogenic diet food list. Being properly prepared and aware of what foods you can eat will make it easier than ever to follow a vegan keto diet or even a raw vegan ketogenic diet.

Non-Starchy Vegetables:

  • Leafy greens
  • Asparagus
  • Carrots
  • Cauliflower
  • Onions
  • Celery
  • Eggplant
  • Mushrooms
  • Peppers
  • Tomatoes
  • Turnips
  • Cucumbers
  • Beets
  • Brussels sprouts
  • Artichokes

Low-Sugar Fruits:

  • Blackberries
  • Strawberries
  • Raspberries
  • Cherries
  • Oranges
  • Apples
  • Plums

Plant-Based Proteins:

  • Tempeh
  • Nuts
  • Seeds
  • Spirulina
  • Nutritional yeast
  • Natto

Healthy Fats:

  • Avocados
  • Nuts
  • Seeds
  • Coconut oil
  • MCT oil
  • Olive oil
  • Palm oil

Precautions

The ketogenic diet is a high-fat diet, but it’s crucial to be smart about what types of fat you’re including. Filling up on fatty foods like processed faux meats may help you hit your goals for fat intake, but they can also negate the potential health-promoting properties of the ketogenic diet, so make sure you’re opting for more healthy keto friendly fats instead.

Additionally, although following a plant-based keto diet can come with a multitude of health benefits, a poorly planned vegan keto diet can actually increase your risk of nutritional deficiencies.

To maximize the health of your diet, include a good variety of nutrient-dense foods as well as plenty of plant-based protein foods. If you have any concerns, consider consulting with a doctor or dietitian to find what may work best for you.

Final Thoughts

  • The ketogenic diet has been associated with numerous health benefits, including a reduced risk of chronic disease and weight loss.
  • It can be challenging to follow a plant-based keto diet, but there are plenty of options for nutritious foods that can be included to make it easier.
  • Low-sugar fruits, non-starchy vegetables, healthy fats, fermented foods, nuts and seeds are all healthy foods that should be staples on a plant-based keto diet.
  • Be sure to include a good variety of nutrient-dense foods to maximize the health of your diet and minimize your risk of nutritional deficiencies.

References

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