Keto Diet for Vegans : The Complete 2022 Guide [Get FREE PDF!]
Last Updated on July 21, 2022 @
Read Time : 19 minutes
Let’s be real. The Keto Diet is not easy to say the least.
And if you’re a vegan planning to follow Keto, things can get even harder! Most Keto meal plans rely heavily on animal based foods for protein and fat. As a vegan, your options for Keto friendly vegan food are limited.
But don’t worry, you CAN follow a Keto diet while still staying Vegan. All you need is to know how to do it RIGHT.
In this guide, you’ll get to know all there is to know about the Keto Diet for Vegans.
Here you'll learn:
- The Basics of a Vegan Keto Diet and How it Works
- How You Can Successfully Follow Keto while Practicing Veganism
- Vegan Keto Food List - What to Eat and Avoid
- Tips on Maintaining a Good Keto Diet for Vegans and much more!
Let’s get started.
Contents
CHAPTER 1
What is the Vegan Keto Diet?
Keto is one of the most popular forms of diet! The fact that it can be practiced while being a vegan is a cherry on the top. And it has helped so many people lose weight.
In this chapter, you’ll get to know about the basics of a Vegan Keto Diet and how you can make minor lifestyle changes to incorporate it in your life.
So, let’s get started!
What is a Keto diet?
A Ketogenic Diet is a low-carb, high-fat diet that forces your body to shift to burning fat for energy instead of carbs. The body breaks down fat into something called Ketones. These ketones are what the body uses as an alternate source of fuel to glucose. And as a result, your body enters the state of Ketosis.
To enter ketosis, you need to reduce your daily intake of carbohydrates to under 30g per day. Consuming any form of carbs above that limit switches your body out of ketosis. And that takes you back to burning glucose for fuel.
What is a Vegan diet?
A vegan diet is a lifestyle change that you can adopt. Under this change, you have to stop the consumption of all animal related products.
So the Keto diet for Vegans is simply a low-carb, high-fat, protein diet. The difference is the use of vegan-friendly alternatives instead of animal related products. It’s composition is:
- Fat: 65-70%
- Protein: 25-30%
- Carbohydrates: 5-10%
Based on the positives of both diets, coupling veganism with low-carb Keto Diet might seem great to maximise weight loss. However, it can be slightly tricky to get the balance right at first.
Vegan diets are relatively low in fat due to the absence of animal products.
The restriction of calorie intake is important as well! You can’t just eat more vegan food to level off the fat intake.
Because of this, incorporating veganism in Keto can be relatively difficult. But don’t worry, with some modifications, a successful Keto diet for Vegans is certainly possible! High fat, plant based foods can help you enter vegan ketosis and lose weight.
Benefits of a Vegan Keto Diet
The main purpose of a Keto diet for Vegans is to make you lose weight. There are several other benefits that it can provide to your body as well. So, let’s dive right into the several benefits provided on a keto diet for vegans:
- Vegan Keto Diets have shown to lower the risk of chronic health conditions like diabetes, cancer and heart diseases. Since the fat intake is mostly plant-based, vegans tend to have 75% less risk of developing high blood pressure. And with the inclusion of more fibre, they also show a 78% reduction in risks of Type-2 Diabetes.
- Adopting a vegan diet can help you lose weight more successfully as compared to a non-vegan diet. The Keto diet has also proven to be quite helpful for weight loss. Thus, combining these two diets can help speed up weight loss for you.
- The Keto diet can help raise the levels of adiponectin for Vegans. Adiponectin is the hormone regulating glucose levels as well as fatty acid breakdown. High levels of adiponectin can help your body maintain better blood sugar levels. It reduces inflammation, leading to a reduction in the risk of diseases caused due to obesity.
- A Vegan Keto diet also helps in regulating factors like high triglycerides, blood pressure and bad LDL cholesterol levels. Thus, Keto helps you in preventing factors that can possibly lead to cardiovascular issues.
CHAPTER 2
Tips to Follow on a Keto Diet for Vegans
As you know, combining vegan and keto diets can be a little tricky. However, with proper guidance, it can be a lot easier for you.
That’s exactly what you’re going to get in this chapter! Here you’ll get the best tips on following a proper low-carb diet, taking into account every factor important to maintain a healthy diet.
You’ll also learn how to balance your protein, fat and carb intake while eating vegan food.
Let’s go!
Protein Quality Check
Keto Diets put great emphasis on fats and protein as the major source of calories in your meals. In a Vegan Keto Diet, however, you have to be more careful with your protein intake. The quality of protein will be another factor to take into account here.
Your body breaks down protein into amino acids. There are 20 different kinds of amino acids in total, 9 of which are not produced by your body. So eating protein that has these 9 amino acids is very important. Meats provide all these essential amino acids in adequate amounts. However, since you cannot eat meat in a vegan diet, things are slightly complicated.
You can toss in several plant-based foods together to get the right combination of essential amino acids. But that can also lead to an increase in your carb intake. Foods like beans and peas can be clubbed together in a regular vegan diet. But the number of carbs they hold can easily derail your keto diet. This makes choosing the right foods much more important for protein.
Around 1.2 to 1.7 grams of protein is required per kg of your reference body weight. So if your reference body weight is around 154 pounds (70 kgs), you need to have daily protein intake between 84-119 grams per day. And since you’re relying mostly on plant-based protein, you need to aim for the upper end of that range. You can make this easier by incorporating more soy-based foods in your diet. They have comparable levels of protein quality and quantity to animal protein.
Check Your Carb Intake
Managing carb intake in a Keto Diet is one thing, managing it in a Keto diet for vegans is a whole other level. This tip is important if you want to make this diet work for you and effectively lose weight.
We’ve discussed protein and how foods rich in all essential amino acids can be rich in carbs. You’ll have to take extra precaution to keep your carb intake under 30 grams.
As mentioned before, try eating tofu, which is by far amongst the best vegan keto diet foods. It should be a part of your diet.
Also, have a look at our Vegan Keto Food List further into this article to know about the best foods you can eat.
Eating the Right Fats
In a Keto Diet, fats are the primary source of calories. In a Keto diet for Vegans, this rule stays the same. One issue faced by non-vegans is that the fats they consume from animal-based products can increase heart risks. Plant-based fats are quite healthy and reduce these risks.
Your major source of fats would be your cooking oil. Switch to coconut oil, almond oil or even avocado oil while following a Keto Diet for Vegans. Another good source is butter. You can use almond butter or cocoa butter instead of dairy-based butter.
Eat well and don’t stuff yourself only because fat needs to be the primary source. You don’t want to spend your day feeling bloated and drowsy. Eat adequately until you feel satisfied. Check out saturated fats vs unsaturated fats to understand the difference between them.
Maintain High Vitamin and Mineral Levels
You may not get all the desired nutrients from the foods you eat. So, to make sure you do, you will have to carefully select foods that provide important vitamins and minerals All this while providing adequate fiber. Therefore, you have to be careful to design your meal plan in such a way that there is no scope of deficiency of these minerals and vitamins.
Include spinach in your diet for calcium, iron and zinc and plenty of fiber. Also include sesame seeds and hemp seeds for healthy fats and fiber.
A Little Extra Boost
Consistency and healthy habits are the key to success for any program - including the Keto diet. But we could all use a little extra boost. Especially one that can speed up the results to make the most of our efforts.
Picking the right supplements can give you that little extra boost and make your journey that much smoother.
kApex by BiOptimizers is one such supplement!
kApex helps improve your digestion by speeding up fat mobilization and adaptation in your body. By improving your cell activity, kApex makes your body much more efficient in utilizing the high fat intake with Keto.
Its carefully curated formulation is specifically designed to fix a broken metabolism and supercharge your fat burning hormones - both keys for successful fat loss.
Take 1-2 capsules with each of your meals for best results.
CHAPTER 3
What to Eat - Vegan Keto Food List
Now that you’ve learned about the basics of a Keto Diet for Vegans, let’s look at some vegan alternatives to common animal based products.
In this chapter, you’ll learn about different food options for protein, high fat food items and low carb alternatives. You can include these in your Vegan Keto food list.
You’ll also learn how this diet is different in a number of ways. Get to know about the necessary steps to get the right quality and quantity of nutrition needed for your body.
So, let’s dive right in!
Vegan Keto Protein Alternatives
Beans and legumes
Lupini Beans: They’re rich in several vitamins and minerals, omega-3 fats and have good protein content. However, cooking them can add up a little more work for you. You need to soak them for 3-4 days and then boil for 20 minutes to remove impurities and make them digestible.
Nutritional Value: ~16 grams of protein and 7.2 grams of net carbs per 100 g.
The Keto Diet restricts eating beans and legumes apart from those mentioned above. Beans like Black beans and chickpeas are carb rich and do not provide enough protein to make them viable dietary options for you. If you want to include more beans in your diet, soya is the way to go.
Soy-based Foods
Black Soybeans: Black soybeans are great for you especially if you don’t like the taste of green soybeans. They’re a substitute for high-carb beans like black beans or pinto beans but have a similar taste to them. So if you’re looking for a low-carb, high protein substitute, incorporate black soybeans. When it comes to cooking, they take as much time as black beans.
Nutritional Value: ~20 grams of protein and 2 grams of net carbs per 250 g (1 cup).
Tempeh: Made from fermenting soybean in brick-like packaging, Tempeh is super high in protein, low in carbs and provides a lot of fiber. It’s a great meat alternative and very versatile. It might take you some time to get used to the tangy and nutty taste of tempeh, but it’s a great option.
Nutritional Value: ~18-20 grams of protein and 4 grams of net carbs per 100 g.
Tofu: Tofu is a vegan substitute for cottage cheese, made from condensed soy milk. As you’ve learned about having ‘quality’ protein in your diet, tofu provides those essential amino acids.All this while also providing fats, minerals, vitamins and very few carbs. There’s a variety of tofu based on its softness. Extra firm Tofu holds the most amount of protein with the least amount of carbs. But if it’s too tough for you, you can opt for softer tofu options.
Nutritional Value: ~8-15 grams of protein and 2 grams net carbs per 100 g.
Other soy-based sources of protein are Natto (18-20 g protein, 4 g carbs) and Edamame beans (17 g protein, 5 g carbs). In a vegan keto diet plan, soy based products offer you a wide variety that helps make your meals more diverse.Nuts
Peanuts: Peanuts are super high in protein and fats while being low in carbs. They are also super versatile. You can snack on a handful of peanuts whenever you’re hungry between large meals.
Nutritional Value: ~18 grams of protein and 9 grams of net carbs per 72 grams(½ cup).
Almond: Another great option for you is almonds. They give you plenty of fiber, fats and Vitamin E as well. You can incorporate many almond-based products like almond flour, almond butter and almond milk in your diet. You can use almonds in various vegan keto diet recipes.
Nutritional Value: ~14 grams of protein and 6 grams of net carbs per 64 grams (½ cup)
Nut Butters: Natural nut butters are an alternative to dairy butter for vegans. Not only are they great spreads, they also contain more protein and lower saturated fat. Avoid buying sweet/flavored nut butters though, as they contain sugar and carbs.
Nutritional Value:
Peanut Butter - 16 g of protein and 7 g of net carbs 64 g (¼ cup)
Almond Butter - 14 g of protein and 6 g of net carbs per 64 g (¼ cup)
Sunflower Seed Butter - 14 g of protein and 4 g of net carbs per 64 g (¼ cup)
Tahini - 10 g of protein and 8 g of net carbs per 60 g (¼ cup)
Some other great options for nuts that are high in protein and low in carbs are pecans, macadamia nuts and brazil nuts.
Some nuts, such as pistachios and cashews, hold a ton of carbs. So it’s best to limit their consumption while following a Keto Diet for Vegans.
Seeds
When it comes to seeds, you can opt for hemp seeds and sacha inchi seeds. They are high in protein (25 g and 18 g) and very low in net carbs (4 g and 1 g) per ½ cup.
Low Carb Vegan Foods for Keto
Low Carb Vegetables
Include cruciferous vegetables like brussel sprouts and cauliflower in your meals. They provide a lot of fiber, which is best to combat any dietary problems like constipation. Also include other vegetables like capsicum and mushrooms. Try to make vegetables your primary source of carbs and balance the rest of your carb intake based on them. This will help you focus on getting in a lot of fiber and monitoring your carb intake more efficiently.
If you’re finding it difficult to decide what to eat, focus only on the following vegetables:
Spinach - 100 grams of spinach has 3.6 grams of carbs, 2.2 grams of fiber, 0.4 grams of sugar and 1.4g of net carbs.
Zucchini - 100 grams of Zucchini has 3.1 grams of carbs, 1.1 grams of fiber, 2 grams of net carbs and sugar.
Lettuce - 100 grams of Lettuce contains 2.8 grams of carbs; 1.3 grams is fiber, 0.8 grams is sugar and 1.5 grams of net carbs.
Cucumbers - 100 grams of cucumber contains 4 grams of carbs, 1 gram is fiber, 2 grams is sugar and 3 grams of net carbs.
Cabbage - 100 grams of Cabbage contains 6 grams of carbs, out of which 2 grams is fiber, 3 grams is sugar and 4 grams of net carbs.
Asparagus - 100 grams of Asparagus has 4 grams of carbs, 2.1 grams fiber, 1.9 grams of sugar and net carbs.
Kale - 100 grams of Kale has 6 grams of carbs, 2 grams of fiber, 1 gram of sugar and 4 grams of net carbs.
Fruit and Berries
Fruits are certainly not the way to go while following a Vegan Keto Diet plan as they are full of sugar. Berries, as an alternative, contain less sugar and don’t add as many calories to your intake as fruits.
Strawberries: Total carb - 7.7g; Net Carbs - 5.7; Fiber - 2g; Sugar - 5g. Good source of - Vitamin C, Folate, Calcium and Potassium
Blackberries: Total carb - 10.2g; Net Carbs - 4.9; Fiber- 5.3g; Sugar - 4.9g. Good source of - Vitamin A, Vitamin C, Folate, Calcium, Magnesium, Phosphorus
Raspberries: Total Carb - 11.9g; Net Carbs - 5.4; Fiber - 6.5g; Sugar - 4.4g.Good source of - Vitamin A, Vitamin C, Folate, Calcium and Magnesium
Blueberries: Total carb - 14.5g; Net Carbs - 12.1; Fiber - 2.4g; Sugar - 10g. Good source of - Vitamin A and Potassium.
If you’re following a strict Keto Diet for Vegans, you’re better off avoiding both fruits and berries. But you can sometimes eat raspberries, blackberries and strawberries. If you’re following a more liberal Keto Diet, you can eat fruits like kiwi, plums and cantaloupe.
Sources of Healthy Fats
If you’re eating nuts and seeds, you will get plenty of healthy fats. But, to reduce the carbs they carry with them, it's best to use oils as your major fat source. Avoid refined oils and opt for cold-pressed oils like peanut oil and olive oil. Other great oil options include coconut oil, almond butter, coconut butter, avocado and sesame oil.
1 tbsp of coconut oil contains 9g of fats, 55 mg of sodium and 1g of carbs. Similarly, 1/4th of an avocado usually contains 80 calories: 7g of fats, 3g of fiber, 1g of protein and 1g of net carbs.
CHAPTER 4
What to Avoid in a Keto Diet for Vegans?
You have to avoid food items from 2 categories in a keto diet for vegans - the ones that are non compliant with Keto, and all animal based products. This covers a large list of food items and you have to be extremely alert in avoiding these.
In this chapter, you’ll get a specific list of food items to avoid in the Keto plan for vegans.
Let’s go!
Starch Rich Vegetables and Fruits
Vegetables and fruits are a great source of fiber and it has a vast variety that can be a part of the Keto diet. But, there are also certain vegetables and fruits that you need to avoid. You cannot consume anything that is high in carbs and starch as these lead to weight gain. 1 cup of corn contains 41 g of carbs and 1 banana contains 27 g of carbs.Likewise, 1 medium potato contains 37 g of carbs, out of which only 4 g are fiber.
Eggs, Meat and Poultry
This is the most obvious food group that you have to avoid with a vegan Keto diet! Meat and poultry are amongst the best Keto diet foods as they’re full of protein and contain little to no carbs. But, you cannot consume any of these items while practicing veganism. Eggs, chicken, turkey, red meat, salmon, fish, pork and other similar items need to be excluded from your meal plan.
Greek Yogurt and Cottage Cheese
Greek yogurt and cottage cheese are great sources of protein for Keto. It’s a great alternative to meat and poultry, which can be really helpful for you if you’re a vegetarian. But, it doesn’t work with veganism. Dairy based products can be included in the meal plan for keto diet for vegetarians. They cannot be consumed if you’re a vegan.
Yogurt and cottage cheese are animal milk based products and are not consumed by vegans. Replace these products with tofu for cottage cheese and nut based milk for greek yogurt.
Cheese
Cheese is the most loved Keto friendly food because it’s high in fat, low in carbs and super delicious. But, you cannot consume dairy cheese on a vegan diet. This is one item that can be included in the keto diet for vegetarians, but not for vegans.
Sugary Products
Sugar in its refined as well as natural forms need to be excluded from your diet completely. Maple syrup, which must be a popular choice for most of you, contains 13 g of carbs per tablespoon. 1 tablespoon of honey and white refined sugar consists of 17 g and 12.6 g of sugar respectively. Apart from that, these products do not fulfill any purpose in the Keto diet either. They’re not rich in protein, healthy fats or nutrients.
Sugar is the simplest form of carbohydrates. When you’re on Keto, you need to avoid sugar completely from your meals as well as your beverages.
Other food items like yeast also need to be avoided by you as they’re animal based.
CHAPTER 5
Side Effects of a Vegan Keto Meal Plan
In spite of the several benefits of following a healthy keto diet for vegans, your body may show some uneasy symptoms that might make you uncomfortable.
In this chapter, you’ll learn about the various side effects of a vegan keto diet that you should look out for.
You’ll also learn ways through which you can lower the risks of their effects. This will make the transition to a dedicated keto diet for vegans smoother.
General Side Effects of a Keto diet
Generally speaking, the keto diet has a few inherent temporary side effects. To learn more about these side effects, check out our ultimate guide to the Keto Diet Plan for Women.
In this article, you’re going to learn more about the specific challenges and potential side effects of a Vegan Keto Diet.Effects of a Vegan Keto diet
In the beginning, shifting to a Keto Diet can be difficult. And more so if you’re starting both keto and vegan diets together. First get comfortable with one of these diets before committing to both of them together.
This will help you to stick to following the diet in the long run. As for your body, moving from burning carbs to burning fats for energy may cause some problems to occur initially.
You may experience difficulty initially with energy levels, dizziness, nausea, headaches and diarrhea due to the Vegan Keto diet. The best way to deal with these would be to drink plenty of water, eat enough fiber and get enough rest. With time your body will adjust to the diet and these problems will soon disappear.
How to follow a Keto Diet for Vegans efficiently?
Following a Keto diet for vegans requires dedication, close calorie monitoring and plenty of rest and care. However, if you’re an athlete suffering from Type-1 Diabetes, pregnant or struggling with eating disorders, you should avoid adopting this eating method. If you still wish to give it a try, consult a dietician to see if it’s safe for you.
If you are unable to stick to your diet or find difficulty in following the diet, try to ease it a little. Make the plan better suited for you and increase the difficulty as you start to get comfortable.
With proper rest, good nutrition and dedication, you should be able to get great results from this dieting method. And every time you feel like you’ve hit a bump, don’t hesitate to take a breather and pick up again.
CHAPTER 6
Vegan Keto Recipes
Well now you’ve got clarity on what to eat and what to avoid on Vegan Keto; now it’s important how you use this information. What will you do with knowing about the right foods if you don’t use them?
In this chapter, you’ll get 7 quick and tasty Vegan Keto Recipes! They are perfect for when you’re craving a quick, convenient and healthy bite.
Let’s dive right in!
Here are some of the best vegan keto snacks recipes for you to incorporate in your Keto meal plan!
Baked Zucchini Chips
Ingredients
- 1 medium zucchini
- 0.5 tablespoon oil
- 0.25 teaspoon salt
Instructions
- Slice zucchini into thin rounds with a mandolin slicer.
- Place zucchini slices between paper towels to remove excess moisture. Allow to sit in the refrigerator for at least 2 hours. The drier the better.
- Combine the zucchini slices, oil, and salt in a large bowl. Toss to coat.
- Lay zucchini slices on a parchment paper or silicone baking mat lined rack on top of a baking pan. (I find raising the slices off the bottom of the pan helps to crisp them up faster with the air underneath)
- Bake at 225°F for 2-3 hours or until zucchini slices have reached desired crispness.
Nutrition
No Bake Keto Granola Bars with Peanut Butter
Ingredients
WET INGREDIENTS
- ½ cup Natural Peanut Butter
- ¼ cup Coconut Oil
- 2 teaspoons Vanilla Extract
DRY INGREDIENTS
- ⅓ cup Erythritol
- ½ cup Sliced Almonds
- ⅓ cup Flaxseed Meal
- 1 tablespoon Chia Seeds
- ⅓ cup Pumpkin Seeds
- ¼ cup Unsweetened Desiccated Coconut
- ½ teaspoon Ground Cinnamon
CHOCOLATE DRIZZLE
- 3 tablespoons Sugar Free Chocolate Chips
- 1 teaspoon Coconut Oil
Instructions
- Line a 9x5-inch loaf pan with parchment paper. Set aside.
- In a medium mixing bowl or a saucepan, place all the wet ingredients: peanut butter, coconut oil, and vanilla.
- Microwave by 30-second bursts. Stir and repeat until the coconut oil is fully melted and combined with the nut butter. It should not take more than 1 minute 30 seconds. Melt the ingredients in a saucepan under medium heat, and stir.
- Stir in the sugar-free crystal sweetener, microwave for an extra 30 seconds. Erythritol doesn't dissolve very well, but it will give some delicious sweet crunch into your bars.
- In a large mixing bowl, add the rest of the dry ingredients: sliced almonds, flaxseed meal, chia seeds, pumpkin seeds, shredded coconut, and cinnamon. Stir to combine.
- Pour the nut butter mixture onto the dry ingredients. Stir with a spatula to combine. You want to cover all the dry ingredients with the nut butter mixture.
- Transfer the mixture into the prepared loaf pan. Press the mixture evenly with your hand to leave no air. Flatten the surface with a spatula.
- Freeze for 20 minutes until the breakfast bars are hard and set.
- Remove from the freezer, lift the parchment paper to pull out the bar from the loaf pan. Place on a plate. Sprinkle extra sliced almonds on top.
- In a small bowl, microwave sugar-free dark chocolate and coconut oil until it melts.
- Drizzle melted chocolate on top of the bar, return into the freezer for 1-3 minutes. Take it out once the chocolate is set.Cut into 8 breakfast bars.
- Wrap each bar into a plastic wrap. Store in the fridge for up to 8 days.
Nutrition
Flaxseed Tortilla Chips
Ingredients
- ½ cup Flaxseed Meal
- ⅛ cup Water
- 1 pinch Salt
Instructions
- If you don’t have a flaxseed meal, you can easily grind your own in your blender.
- Preheat your oven to 175ºC/350ºF, using a convection setting if you have one.
- Preheat a skillet to medium high heat.
- Mix together the flaxseed meal, water, and salt in the preheated skillet. Use a spatula to combine the ingredients and push them together into a dough ball. The heat of the skillet helps to make the dough less sticky and more workable. So it’s a good idea to use the spatula to help work the dough in the skillet. Do it for around a minute before forming it into a ball and using it.
- With the help of two parchment sheets or sheets of wax paper, roll the dough into a very thin sheet. Make it as thin as possible so that it will crisp up in the oven without getting air bubbles.
- Once the dough has been rolled thinly, cut it into tortilla chip shapes. I find it easiest to cut the dough into round/oval shapes first. Then use a pizza cutter to cut each circle into 8 triangles. I can usually form 3 circles from which I can cut 24 tortilla chips with each batch.
- Bake in the oven for 8-12 minutes, checking the dough periodically for crispness.
- Once crispy, remove from the oven and serve with guacamole or homemade salsa.
Nutrition
Roasted Brussel Sprouts with Butternut Squash
Ingredients
For the roasted Brussels sprouts with butternut squash
- ¼ medium-sized Butternut Squash
- ½ tablespoons Balsamic Vinegar
- ¾ tablespoons Olive Oil
- ¾ tablespoons Maple Syrup
- ½ teaspoons Cinnamon
- salt and freshly ground black pepper to taste
- ¼ head Garlic
- 150 g Brussels Sprouts
- 1 cup Pecans (toasted)
- 1 cup Dried Cranberries
- 1 tablespoons Pomegranate Seeds
For the avocado roasted garlic dressing
- ¼ Avocado
- ½ cup Cashew Nuts
- ½ tablespoons Lemon Juice
- ⅓ cup Water
- salt and freshly ground black pepper to taste
Instructions
- Preheat the oven to 200 C or 400 Fahrenheit. Cut a butternut squash in half and scoop the seeds with a spoon (measuring spoons do the best work). Peel it and cut into dices. Mix together balsamic vinegar, olive oil, maple syrup, cinnamon, salt and black pepper. Combine diced butternut squash with half of the mixture. Transfer to a backing sheet lined with parchment paper.
- Cut the tips off the garlic head, exposing the ends of the cloves, so that it's easier for you to peel them later. Drizzle with a bit of olive oil, sprinkle with salt and black pepper and put in butternut squash. Roast for about 30 minutes until the garlic is tender and aromatic and butternut squash is golden and tender when pierced with a fork.
- Cut Brussels sprouts in halves, discarding any outer leaves that aren't firm. Toss them with the other half of the balsamic-maple mixture. Add them to the backing sheet with butternut squash and garlic 10-15 minutes before the end. Turn both butternut squash and Brussels sprouts once half-way through roasting.
- While the vegetables are roasting, prepare the dressing. Mix together peeled and pitted avocado, cashew nuts, lemon juice, water, salt and black pepper with a blender or food processor. Let the garlic head cool, peel it and add to the dressing, pulsing until smooth. Adjust the consistency by adding more cashew nuts if the dressing is too liquid. Add more water if it's not liquid enough.
- Combine roasted Brussels sprouts with butternut squash, pecans, cranberries and serve with the dressing on top. Sprinkle with pomegranate seeds. Enjoy!
Nutrition
Almond Pulp Crackers
Ingredients
- ¾ cup Almond Pulp (leftover "wet" almond pulp from making almond milk)
- 2 tablespoons Extra Virgin Olive Oil
- ¼ teaspoons Kosher Salt
- ⅛ teaspoons Black Pepper (freshly ground)
- ½ teaspoons Cinnamon
- 1 ½ tablespoons Chopped Fresh Herbs (whatever you like/have on hand)
- Water as needed
Instructions
- Preheat the oven to 350°F.
- Add all ingredients to a medium bowl and mix together. Add water as needed until the dough sticks together enough to form a ball.
- Place dough on a sheet of parchment paper and then place another sheet on top. Use a rolling pin to roll the dough out (in between the sheets of parchment) until about 1/8" thickness.
- Remove the top sheet of parchment paper. With a large knife or pizza cutter, cut into cracker sized squares.Poke a few holes in each cracker using the tines of a fork.
- Transfer the parchment paper with the crackers on it to a baking sheet and bake for 15 minutes.
- Remove from the oven and carefully flip over each cracker.
- Return to the oven to bake for another 15 minutes or until each cracker is golden brown around the edges.
- Cool completely before serving. Store at room temperature for 3 days.
Nutrition
Spicy Roasted Peanuts
Ingredients
- 2 tablespoons Olive Oil
- 2 cups Roasted Peanuts (unshelled)
- 2 teaspoons Old Bay Seasoning (freshly ground)
- ½ teaspoons Sea Salt
- ¼ teaspoons Cayenne Pepper
- 1 tablespoons Nutritional Yeast
- 2 teaspoons Hot Sauce
Instructions
- Place parchment paper in a baking sheet and set aside.
- Place all of the ingredients into a mixing bowl and stir to coat the peanuts thoroughly.
- Pour the nut mixture into the air fryer and spread the peanuts around to create an even layer.
- Air fry at 330 degrees for 11 minutes.
- Pour the peanuts onto a parchment lined baking sheet to cool.
- Let the nuts cool completely before moving them to a sealed container or bag to store them.
Nutrition
Keto Coconut Clusters
Ingredients
- 1 ½ cups Coconut Chips (unsweetened)
- ¼ cups Chia Seeds
- ¼ cups Hemp Seeds
- ½ cups Pumpkin Seeds
- ¼ teaspoons Cayenne Pepper
- 2 tablespoons Liquid Stevia
Instructions
- In a medium bowl, place all the ingredients and mix well.
- Spoon walnut sized shapes of the mixture together and slightly squeeze to hold a shape. Place the clusters on a parchment paper lined tray.
- Bake at 180C/350F degrees for 15 minutes.
- Allow to cool before removing the clusters from the tray. Place in the fridge to harden as they can break.
Nutrition
Now you have 7 delicious and super easy to make vegan Keto snacks recipes. You can use these options to make quick Vegan Keto Breakfast meals as well.
The Keto Diet isn’t the easiest to follow for vegans. And curating meals with ‘not so common’ ingredients can be very difficult. All these options will make your diet plan slightly easier.
CHAPTER 7
7 Day Vegan Keto Meal Plan
In this section, you'll get a simple and easy to follow, DONE-FOR-YOU sample vegan keto diet meal plan.
You’ll first get to know exactly how many calories and macros your body needs using our simple calorie calculator for your ideal vegan keto diet plan.
And most importantly, you’ll get a FREE Vegan Keto Meal Plan PDF as the first step towards your fitness journey!
Let's get right into it!
You now know all the important details about the Keto Diet for Vegans. But the purpose of this information only gets fulfilled, once you can use it to your benefit.
Since the Keto diet is widely popular, making a keto meal plan might not be that hard. But curating a meal plan for a keto diet for vegans sure is a task! The ingredients vary from what you might be using in your daily life. This makes the process more complex.
But don’t worry! We’ve got you covered!
To begin with, let’s find out the number of calories and macros your body requires using the calorie and keto calculator. Enter your details and find out:
Next, you can download your FREE 7 Day Vegan Keto Meal Plan PDF which contains a whole bunch of really delicious keto friendly recipes that are suitable for vegans! You can also use this as a base to curate and customize it further according to your preferences.
Download your FREE
7 Day Vegan Keto Diet Plan
With this 7 Day Vegan Keto Diet Plan Free PDF, you're now all set to get started with your Keto journey.
Final Words
As promising as Keto Diets can be, they’re not meant for everyone.
If you struggle with chronic conditions such as diabetes and high blood pressure, you must visit a doctor before adopting a Keto diet. This is to avoid any unnecessary complications that may arise. And if you’re having second thoughts about Keto, you can even learn more about Keto Diet vs Low Carb and then make your choice, depending on the factors that affect you the most. Just like the Keto diet, you can use the same technique to follow veganism while on a regular low carb diet.
While Keto is a great option for some people, it’s important to know whether it’s the right diet for YOU. And hopefully this guide has helped you figure out the answer to that.
Now it’s Your Turn
Now you know what a ketosis diet for vegans is and how it works. You’ve also got a readymade, sample 7 day keto diet plans for Vegans in order to lose weight! Don’t forget to follow the tips and tricks or consider the side effects before starting your journey.
So, which foods are you most likely to incorporate? And which food item will be the most difficult to avoid for you?
Tell us with a quick comment down below 🙂
Already vegan, love to try this vegan keto. Love lots of veg, hard to cut out legumes, need to ensure enough fibre.
Going Keto while being Vegan is tough. But not impossible! Hopefully this guide has made it at least a tad bit easier for you 🙂
I cant download your free pdf book
Hey Jasminka,
What’s the error that you see when trying to download?
Looking forward to trying this
thanks a million for the advices and the tips very interesting: i will integrate it with my intermittent fasting
You’re welcome Angelo! Glad you found it helpful 😀
Certainly, a great deal remains unknown regarding this topic. Your arguments are well-reasoned and persuasive. Your sharing of the content was really appreciated; each quote was fantastic. Persist in sharing and never cease inspiring others.