The ketogenic diet is known for having a low amount of carbs, however opting for the vegan ketogenic diet can be a bit tricky. The reason is simple, this is a very challenging diet to deal with, and it can also be very restrictive.
But there are lots of vegan keto recipes out there, and they do bring in front some outstanding benefits.
The strange thing about this vegan diet is that it doesn’t rely on carbs.
But we all know that most vegans tend to focus solely on carbs to get around, so what can you do in order to stay healthy in here?
It all comes down to following a set of guidelines that you will find listed below!
- Learn how to enjoy the vegan keto
- You can still eat some carbs each day, just don’t go overboard
- Essential tools you need to have
- How many calories should you eat?
- The best vegan ketogenic diet fats
- What veggies can you add to this diet?
- Are there any veggies that you need to avoid?
- Which are the best nuts and seeds for this vegan diet?
- What type of keto supplements do you need?
- Can you avoid soy and still get enough protein?
- Can you eat fruits if you follow the vegan ketogenic diet?
- Vegan Ketogenic Diet Meal plan
Learn how to enjoy the vegan keto
This is pretty much a regular keto diet, so it does come with a pretty good set of results if you know how to tackle it correctly.
The idea here is to eat the right amount of healthy fats and proteins.
Sure, it’s not as enjoyable as eating carb-filled veggies, but that’s still worth the effort.
The idea here is that you can adapt your vegan keto meal plan in any way you want.
You can get these healthy fats and proteins from foods like coconut oil, avocados, seeds, and nuts.
Normally you don’t have to go overboard with the amount of proteins you eat per day, but since you eat fewer carbs you do want to eat more protein and healthy fats.
This will balance your meal and it will also make it more enjoyable for you as well.
You can still eat some carbs each day, just don’t go overboard
An interesting thing about the vegan keto diet is that it still allows you to eat some carbs.
You don’t have to completely remove them from your diet, which is a very good thing to know.
That being said, you still need to keep an eye on how many carbs you add to your diet.
Normally, we recommend you to reduce the amount of carbs to less than 50g per day.
You don’t have to go under 20g like some hardcore keto dieters will do.
But even so, 50g can be a bit tough for some people.
Essential tools you need to have
When you embark on this journey, it’s extremely important to have some helpful tools with you.
Ideally, you want to acquire some glucose meters and ketone tests.
These will let you know the glucose meters and other vital information.
In case you see any low values, you have to adjust your diet to avoid potential problems that can appear.
You can also get electrolyte powder, as your body will lose a lot of water weight during this diet, which means you have to supplement it in some way.
Protein powder and natural B12 vitamins are very important as well.
How many calories should you eat?
The vegan keto diet is a bit hard to comprehend for some people.
And that mostly comes from the inability to figure out how many calories you have to eat on a daily basis.
You can use an online calculator(1) to figure that out, or you can try out a variety of options on your own.
However, around 1200-1500 calories will be ok.
Sure, for some people this will feel a bit low, but then again your body will adapt to it and make the most out of the calories you offer.
The best vegan ketogenic diet fats
You do need a lot of healthy fats if you want to go through with this diet.
Every vegan keto meal plan has to include things like sesame oil, peanut butter, coconut oil/butter, olive oil, macadamia nuts, flax seed oil as well as avocado or avocado oil.
These are great fat sources and, used wisely; they will bring you most of the energy you need during the day.
You can combine these fats with things like leafy greens, and you can also use the oils as a salad dressing for example.
A healthy vegan keto meal will have around 350 kcal, and it will include around 5g of carbs, 11g of protein and 30g of fat.
However, you can modify these values, but you still need to have a macronutrient ratio of around 5% carbs, 20% protein and 75% fat, so try to consider that.
What veggies can you add to this diet?
You will notice that there are a plethora of vegetables that you can add to the vegan keto recipes.
These are Chives, Spinach, Sprouts, Zucchini, Turnips, Radish, Mushrooms, Kale, Eggplant, Lettuce, Olives, Onions, Carrots, Cauliflower, Celery, Chard, Edamame, Fennel, Snow Peas, Shallots, Artichokes, Bamboo Shoots, Bok Choy, Broccoli and many others.
Are there any veggies that you need to avoid?
If you opt for the vegan keto, there are indeed some vegetables that you have to stay away from.
These include potatoes, yams, beans, parsnips, yucca, corn, and peas.
The thing to note here is that most of them bring in a large amount of carbs.
And since you want to keep the carb intake under control, the last thing you want is to include these in your diet.
Which are the best nuts and seeds for this vegan diet?
But you have to remember that not all of them can be good for you.
We recommend you to opt for Walnuts, Sunflower Seeds, Sesame Seeds, Almonds, Cashews, Chia Seeds, Pumpkin Seeds, Pecans, Coconut Flakes, Macadamias, and Hazelnuts!
What type of keto supplements do you need?
Even if you end up trying out the vegan keto diet, you still have to figure out what type of supplements to add to it.
After all, you won’t be getting enough vitamins from your diet alone, so you have to add a bit more to it.
The best thing you can do in this situation is to include vitamin D supplements.
Most of the time the vegan keto diet plans won’t bring you a lot of vitamin D, so using a supplement is a very good idea.
You will also need some other supplements as well.
Probiotics, fish oil, magnesium, and electrolytes are a good addition to your diet.
Ketones are a great example too, so try to consider that.
Can you avoid soy and still get enough protein?
Most people that want to try out the vegan ketogenic diet tend to rely on soy and other similar sources of protein.
But the reality is that you do have some alternative protein sources here.
These include protein powders, meat substitutes, beans, seitan, seeds and other similar foods.
Yes, it can take a little while to re-adapt your meals, but it can work well if you know how to tackle this properly.
Just try to include any of the aforementioned meals, and you will have no problem getting some very good results this way.
Can you eat fruits if you follow the vegan ketogenic diet?
But they also contain soluble and insoluble fiber.
This is extremely important for your gut health and your bodily health in general.
As you can imagine, berries are a very good example in this regard as they don’t have that much sugar, but they do bring lots of insoluble and soluble fiber.
Some other good fruits will be cherries, coconut, watermelons, strawberries, pineapple and raspberries too.
Vegan Ketogenic Diet Meal plan
During the first day you want to eat 2 Vegan Pancakes and 1/4 cup blackberries as your breakfast, you can also add 1/3 cup of edamame pods as a snack.
Your lunch needs to have 2 slices whole-wheat bread, 1 Tbsp. unsalted roasted sunflower seeds, 1/2 cup sliced cucumber, 1/3 cup white bean, 1/4 cup sprouts and 2 Tbsp. hummus.
In the evening you need Falafel Salad with Lemon-Tahini Dressing.
You will start the day with the Peanut Butter & Chia Berry Jam English Muffin.
And you can add as a snack some hummus and a bit of celery stalks.
Your lunch needs to have 1 1/2 cups mixed greens, a bit of shelled edamame, half a cup of sliced cucumber and cherry tomatoes halved.
2 Tbsp. chopped red onion and around 5 pitted Kalamata olives will complete your lunch.
You can combine all of this to create a great salad.
In the evening you can create a Black Bean-Quinoa Buddha Bowl which includes chopped fresh cilantro, pico de gallo, avocado, cooked quinoa, as well as rinsed black beans.
During the third day, the breakfast has to be pretty simple.
A slice of whole wheat bread with some peanut butter and chia seeds will be more than ok.
At lunch, you want to create the Quinoa-Chickpea Salad with Roasted Red Pepper-Hummus Dressing which has mixed greens, quinoa, chickpeas, chopped parsley and sunflower seeds.
In the evening you want a Roasted Cauliflower & Potato Curry Soup with 1/3 cup of hummus and half of a whole wheat pita.
This day doesn’t come with lots of calories, but you can adapt it as you see fit.
Your breakfast can be a 1/3 cup Quinoa & Chia Oatmeal Mix.
At lunch you can opt for the Green Salad with Edamame & Beets that brings you around 325 calories in total.
At the end of the day you will be ok with the chickpea curry and a ¾ cup of cooked quinoa.
1/4 cup blackberries and 2 vegan pancakes will be your breakfast for the fifth day.
At lunch, you can opt for a serving of Chickpea Curry that you had last evening. Some edamame pods can be your snack.
In the evening you can choose the Stuffed Sweet Potatoes with Hummus Dressing, which don’t have a lot of carbs despite being potatoes.
Your breakfast should be a Peanut Butter-Cinnamon Toast and a banana.
At lunch, you can opt for the Loaded Bean & Veggie Toast, and your dinner should include the Chickpea-Quinoa Buddha Bowl.
It may not sound like much, but this is a calorie-filled day that will help you get the extra power boost you need during the weekend.
Start your day with the Peanut Butter & Chia Berry Jam English Muffin and add some multi-grain pretzel sticks if you can.
Green Salad with Edamame & Beets can be a very good lunch if you want as well.
At the end of the day, you can opt for the Rainbow Veggie Spring Roll Bowl.
These are great vegan keto recipes that you can use and adapt according to your own lifestyle.
You don’t have to stick to this plan if you don’t want to, however.
There are always some ways to adapt everything to take all these things to new heights.
It’s well worth the effort to at least give them a shot, and you can feel free to adjust the portion size if you want to.
While the vegan ketogenic diet can feel a bit overwhelming at first, it also comes with its own set of benefits.
The fact that you get to stay in shape will also following a great vegan diet is extremely impressive.
And while you don’t have to stick to a specific meal type, the overall results can be more than ok in the end.
You have to use that to your advantage as you try to adapt your meals and improve the way you live.
The vegan ketogenic diet works great even if you have a very active lifestyle, so you should try to take it into account.
Sure, it can take a little bit of getting used to, but it’s well worth the effort!