Keto meal plan for vegans
The keto meal plan for vegans is a unique fusion of vegan and ketogenic diets, focusing on plant-based, high-fat, low-carb foods. It includes nuts, seeds, avocados, and plant-based oils.
This plan allows vegans to explore the benefits of ketosis while staying true to their vegan lifestyle. It's a carefully crafted approach to meet nutritional needs without animal products.
Meal plan grocery list
- Avocado
- Spinach
- Almond milk
- Vegan protein powder
- Almonds
- Tofu
- Bell peppers
- Zucchini
- Celery
- Almond butter
- Coconut milk
- Berries
- Vegan cheese
- Leafy greens
- Nutritional yeast
- Pumpkin seeds
- Vegan pesto sauce
- Vegan pancake mix
- Almond flour
- Nuts
- Cucumber
- Vegan cream cheese
- Eggplant
- Kale
- Mushrooms
- Coconut yogurt
- Flaxseed
- Raspberries
- Mushroom
- Tofu
- Olives
- Lentils
- Zucchini
- Sunflower seeds
- Coconut bacon
- Apple
- Vegan ground meat
- Cauliflower rice
- Nut butter
- Blueberries
- Walnuts
- Lettuce
- Spinach leaves
- Olive oil dressing
- Coconut cream
- Seaweed snacks
Article reviewed
- Written by our editorial team.
- Published on Jan. 26, 2024.
- Updated on Oct. 1, 2024.
Meal plan overview
Explore "Keto Meal Plan for Vegans", a guide to combining vegan eating with the ketogenic diet. This plan is perfect for those who want to maintain ketosis with purely plant-based foods.
Each meal and snack is thoughtfully chosen to align with both vegan and keto guidelines, ensuring a balance of macronutrients. Enjoy a variety of flavorful, vegan keto dishes that cater to your health and ethical choices.
Foods to eat
- Vegan Proteins: Tofu, tempeh, seitan, and plant-based protein sources.
- Low-Carb Vegetables: Broccoli, cauliflower, spinach, kale, zucchini, and more.
- Healthy Fats: Avocados, nuts, seeds, and plant-based oils.
- Low-Carb Berries: Limited quantities of strawberries, blueberries, and raspberries.
- Non-Starchy Vegetables: Bell peppers, cucumber, and celery for snacking.
- Low-Carb Sweeteners: Stevia, erythritol, or monk fruit for keto-friendly sweetness.
- Herbs and Spices: Use a variety of herbs and spices for flavor.
- Almond Milk or Coconut Milk: Unsweetened varieties for keto-friendly milk alternatives.
- Nutritional Yeast: Adds a cheesy flavor and nutritional value to dishes.
- Coconut Cream: A rich and keto-friendly alternative for cooking.
✅ Tip
Utilize low-carb plant proteins like tempeh and supplement with algae-based omega-3s for balanced nutrition.
Foods not to eat
- High-Carb Foods: Grains, sugar, and starchy vegetables.
- Fruit: Limit high-sugar fruits to stay within carb limits.
- Legumes: Be cautious with beans, lentils, and chickpeas due to carb content.
- Processed Foods: Avoid processed snacks and foods with hidden carbs and additives.
- High-Sugar Sauces: Avoid sugary condiments and dressings.
- Grain-Based Foods: Stay away from bread, pasta, and rice.
- Alcohol: Limit alcohol intake and choose low-carb options if consumed.
- Highly Processed Oils: Avoid vegetable and seed oils; choose healthy fats.
Main benefits
The Keto Meal Plan for Vegans adapts the ketogenic approach for individuals following a vegan lifestyle. This plan emphasizes plant-based sources of healthy fats, proteins, and low-carb vegetables to support ketosis. By providing a variety of vegan options, the plan aims to meet the nutritional needs of those combining a ketogenic and vegan diet for overall well-being.
Fat
Carbs
Protein
Fiber
Other
Food alternatives
A vegan keto diet combines plant-based foods with low-carb, high-fat options to maintain ketosis while ensuring adequate nutrition. Here are some suitable alternatives:
- Avocado may be replaced with guacamole for added flavor and healthy fats.
- Spinach can be swapped with kale, which is rich in nutrients and adds variety.
- Instead of almond milk, try hemp milk for a nut-free, nutrient-dense alternative.
- Tofu could be exchanged for tempeh, providing a firmer texture and higher protein content.
- Bell peppers might be substituted with poblano peppers for a slight kick and different flavor.
How to budget on this meal plan
Bulk-buy staples like avocado, spinach, and almond milk. Vegan protein powder, almonds, and tofu can be more economical when purchased in larger quantities. Coconut milk and berries are often cheaper when bought in bulk or frozen. Vegan cheese and leafy greens can also be bought in larger quantities for savings.
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Extra tips
Any healthy snack ideas?
Vegan keto snacks focus on plant-based fats and proteins:
- Coconut cream with a few berries
- Avocado with nutritional yeast
- Almonds and pecans
- Flaxseed crackers
- Olive tapenade with bell pepper slices
- Sunflower seed butter on celery
- Roasted seaweed
What should I drink on this meal plan?
Vegans on a Keto diet need to focus on plant-based, low-carb beverages. Water is fundamental for hydration. Herbal teas, both hot and iced, provide variety and health benefits. Unsweetened almond, soy, or coconut milk are great vegan options. Nutrient-rich vegetable broths can be both satisfying and hydrating. Black coffee, unsweetened, also fits within a vegan keto diet.
How to get even more nutrients?
Vegans following a keto diet need to be particularly attentive to their food choices to ensure they meet their nutritional needs without animal products. Key foods include coconut products, oils, nuts, and seeds for fats; low-carb vegetables for fiber and nutrients; and vegan protein sources like tempeh and nutritional yeast. Supplements for B12, iron, and possibly omega-3s from algae might be necessary to cover all nutritional bases.
Meal plan suggestions
Keto Vegan Meal Plan
Day 1
- Breakfast: Avocado and spinach smoothie with almond milk and a scoop of vegan protein powder
- Snack: A handful of almonds
- Lunch: Tofu stir-fry with a mix of low-carb vegetables like bell peppers and zucchini
- Snack: Celery sticks with almond butter
- Dinner: Vegan cauliflower curry with coconut milk
Calories: 1360 Fat: 105g Carbs: 45g Protein: 63g
Day 2
- Breakfast: Chia pudding made with coconut milk and topped with a few berries
- Snack: A small avocado
- Lunch: Vegan Caesar salad with avocado, nuts, and nutritional yeast
- Snack: A handful of pumpkin seeds
- Dinner: Zucchini noodles with vegan pesto sauce
Calories: 1340 Fat: 115g Carbs: 49g Protein: 34g
Day 3
- Breakfast: Vegan protein smoothie with almond milk, spinach, and peanut butter
- Snack: A handful of macadamia nuts
- Lunch: Vegan taco salad with walnut meat, avocado, and salsa
- Snack: Bell pepper slices with guacamole
- Dinner: Vegan chili made with low-carb vegetables and tempeh
Calories: 1500 Fat: 117g Carbs: 45g Protein: 61g
Day 4
- Breakfast: Keto-friendly vegan pancakes made with almond flour
- Snack: A few slices of vegan cheese
- Lunch: Vegan Buddha bowl with leafy greens, avocado, nuts, and tofu
- Snack: Sliced cucumber with vegan cream cheese
- Dinner: Eggplant "steaks" with a side of sautéed kale and mushrooms
Calories: 1270 Fat: 104g Carbs: 43g Protein: 55g
Day 5
- Breakfast: Coconut yogurt with a handful of nuts and a sprinkle of flaxseed
- Snack: A small handful of raspberries
- Lunch: Spinach and mushroom vegan quiche (with tofu base)
- Snack: A few olives
- Dinner: Vegan "meatballs" made from lentils with a side of zoodles (zucchini noodles)
Calories: 1140 Fat: 91g Carbs: 45g Protein: 55g
Day 6
- Breakfast: Tofu scramble with spinach and avocado
- Snack: A handful of sunflower seeds
- Lunch: Vegan Cobb salad with coconut bacon, avocado, and a variety of greens
- Snack: A small apple with almond butter
- Dinner: Stuffed bell peppers with vegan ground meat substitute and cauliflower rice
Calories: 1450 Fat: 113g Carbs: 56g Protein: 64g
Day 7
- Breakfast: Vegan protein shake with almond milk and a scoop of nut butter
- Snack: A small handful of blueberries
- Lunch: Avocado and walnut salad with mixed greens and olive oil dressing
- Snack: Roasted seaweed snacks
- Dinner: Vegan curry with coconut cream, tofu, and low-carb vegetables
Calories: 1250 Fat: 94g Carbs: 45g Protein: 58g
These values are approximate and can vary slightly based on specific portion sizes and preparation methods.
Want to learn more?
⚠️ Keep in mind
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.