A Keto vegan diet is a combination of two major diets –
Vegan diet: no meat or dairy products
Keto diet: Very low-carb and high-fat
Put together…,
Keto vegan diet is a diet characterized by extremely low carbs intake (5 – 10%), high fat (55 – 60%), and moderate amounts of protein (30 – 35%), without the inclusion of any dairy or animal products.
When the carbohydrates in the body are not enough to generate energy, it enters into a state of ketosis, which in turn helps in burning fat for energy.
VEGAN KETO DIET BENEFITS AND RISKS
As of the time of composing this article, there is no research establishing the benefits or risks of a vegan keto diet.
On the other hand, there are a number of studies that has been able to reveal some of the hidden effects of a vegan diet and keto diet.
Some of the science-backed benefits include –
- Reduced cholesterol and triglyceride levels
- Reduced risk of hypertension
- Lowered risk of type 2 diabetes
- Reduced bodyweight
- Lowered body mass index [BMI]
Common health risks associated with both diet include but not limited to –
- Constipation
- Heart disease
- Diabetes
- Kidney stones
- Thyroid disorders
- Low blood pressure
- Muscle cramps
- Stomach upset
7 DAY BEGINNER VEGAN KETO MEAL PLAN TO LOSE WEIGHT
OPTION 1
Day 1
Breakfast: Baked Tofu + avocado + vegan pesto
Lunch: Zucchini noodles + pesto + vegan cheese.
Dinner: Grilled Zucchini avocado salads along with walnuts + a drizzle of MCT oil.
Day 2
Breakfast: Chocolate-Covered Macadamia Smoothie
Lunch: Low-carbohydrate avocados salad + almond
Dinner: Tofu stir-fry served over cauliflower rice
Read Also: Weight Loss Diet: 7-Day Ketogenic Diet Meal Plan to Lose 10lbs in A Week
Day 3
Breakfast: Chia almond pudding prepared with full-fat coconut milk.
Lunch: Broccoli creamy coconut soup.
Dinner: Baked asparagus + tofu drizzled + avocado oil
Day 4
Breakfast: Coconut yogurt garnished with crushed nuts, seeds + unsweetened shredded coconut.
Lunch: Crispy Tofu + Cauliflower Rice Stir-Fry
Dinner: Shirataki noodles + mushrooms + vegan Alfredo sauce.
Day 5
Breakfast: Peanut Butter avocado smoothie
Lunch: Green curry kale + crispy coconut tempeh
Dinner: Cauliflower tofu fried rice.
Day 6
Breakfast: Coconut almond chia pudding.
Lunch: Green salad plus tempeh avocado, vegan cheese, + pumpkin seeds.
Dinner: Vegan cauliflower mac + cheese.
Day 7
Breakfast: Tofu scramble plus vegan cheese, mushrooms, +spinach.
Lunch: Vegetable + tofu salad along with avocado dressing.
Dinner: Eggplant lasagna prepared with vegan cheese.
Read Also: 7-Day Beginner Keto Diet Meal Plan for Weight Loss
OPTION 2
Day 1
Breakfast: Keto porridge prepared with full-fat coconut milk +ground flaxseeds + chia seeds + unsweetened shredded coconut.
Lunch: Vegan cream + low-carb vegetable soup.
Dinner: Cauliflower rice stir-fry alongside tofu.
Day 2
Breakfast: Chia pudding prepared with full-fat coconut milk + sliced almonds.
Lunch: Creamy coconut + cauliflower soup.
Dinner: Shirataki noodles + mushrooms + vegan Alfredo sauce.
Day 3
Breakfast: Tofu scramble along with vegan cheese + avocado.
Lunch: Zucchini noodles along with walnut pesto + vegan cheese.
Dinner: Vegan walnut chili along with vegan cheese + sliced avocado.
Day 4
Breakfast: Full-fat coconut yogurt garnished with nuts, seeds + unsweetened shredded coconut.
Lunch: Tofu, vegetable + coconut curry.
Dinner: Cauliflower crust pizza garnished with non-starchy vegetables + vegan cheese.
Day 5
Breakfast: Tofu scramble + vegan cheese, mushrooms + spinach.
Lunch: Vegetable and tofu salad along with avocado dressing.
Dinner: Eggplant lasagna prepared with vegan cheese.
Day 6
Breakfast: Coconut almond chia pudding.
Lunch: Huge green salad plus tempeh avocado, vegan cheese, non-starchy vegetables + pumpkin seeds.
Dinner: Vegan cauliflower mac along with cheese.
Day 7
Breakfast: Vegan keto smoothie plus full-fat coconut milk, almond butter, cocoa powder + vegan protein powder.
Lunch: Vegetable + tofu salad along with avocado dressing.
Dinner: Cauliflower fried rice.
How to Eat Keto on a Budget (+ Keto Grocery List for You)
FOODS TO AVOID ON VEGAN KETO DIET
When following a vegan keto diet, below are some of the foods you need to completely avoided as they contain high amounts of sugar and has high glycemic index:
Meat and poultry: Beef, turkey, lamb, venison, mutton, chicken, pork.
Dairy: Milk, cheese, frozen desserts, ice cream, whey milk powder, butter, yogurt.
Animal-based ingredients: Whey protein, honey, casein, egg white protein.
Eggs: Egg whites and egg yolks.
Seafood: Fish, shrimp, lobster, prawn, clams, mussels.
All Grains: corn, whole wheat breads, quinoa, wheat, cereal, rice, rye, barley, faro, bulgur, sorghum, oats, oatmeal, buckwheat.
Legumes: peas, black beans, lentils, corn, chickpeas, lima beans, pinto beans, lima beans, navy beans
Sugar, Sweeteners and Sweetened Products: agave, cane sugar, maple syrup, honey, stevia, Erythritol, monk fruit, soda, sports drink, maple syrup.
High-Carb Fruits: bananas, clementines, apples, kiwis, blueberries, oranges, apples, tangerines, pears, grapes, mangos, peaches, dates, fruit smoothies, fruit juices.
Tubers: yams, taro, potato, sweet potato, potato chips, French fries.
Oils and Other Healthy Fats: coconut oil, avocado oil, olive oil, animal fats.
Nuts and Seeds: macadamias, walnuts, sunflower seeds.
Beverages: colas, hot chocolate, root beer, energy drinks, fruit juices, lemonade, Frappuccino, mocha, margaritas.
FOODS TO EAT ON VEGAN KETO DIET
When following a vegan keto diet, it’s important to focus on vegan-friendly, healthy foods that contain high amounts of fat and low carbs content.
Here are examples of foods you should eat when following vegan keto diet:
Legumes: soybeans, soy products, kidney beans, split peas, peanuts, fresh peas.
Coconut Products: Full-fat coconut milk, coconut cream, unsweetened coconut.
Berries: Blueberries, blackberries, raspberries, strawberries.
Nuts and Seeds: Almonds, Brazil nuts, walnuts, hemp seeds, pistachios, almonds, chia seeds, macadamia nuts, pumpkin seeds.
Oils and Fats: Coconut oil, MCT oil, truffle oil, nut oil, fatty fish, plant-based oils.
Non-Starchy Vegetables: amaranth, asparagus, Leafy greens, Brussels sprouts, zucchini, broccoli, cauliflower, eggplant, garlic, fennel, peppers, mushrooms.
Nut And Seed Butter: Peanut butter, almond butter, sunflower butter, cashew butter.
Condiments: Nutritional yeast, mustard, fresh herbs, soy sauce, sour cream, lemon juice, salt, pepper, spices.
Vegan Proteins: tofu, tempeh, quinoa, soy, Ezekiel bread, bulgur wheat, seitan, wheat berry, barley, freekeh.
Low-carb Greens: spinach, mizuna, kale, watercress, cauliflower, broccoli, zucchini, bell peppers, asparagus.
Plant-Based Dairy: full-fat coconut milk, almond milk, cashew milk, quinoa milk, unsweetened coconut yogurt, coconut cream, pea milk, flax milk, vegan cheese, unsweetened nut milk, etc.
Low-Carb, Low-Glycemic Fruits: cherries, grapefruit, dried apricots, pears, avocado, blackberries, raspberries, plums, strawberries, apricots, peaches, plum, kiwi, lime, lemon, dates, prunes.
Plant-Based Keto Sweeteners: monk fruit, erythritol, stevia, Erythritol.
Read Also: How to Get Into Ketosis Fast: 9 Easy Tips to Get Into Ketosis Quickly