With all this enthusiastic talk of beef and butter and cheese as the go-to ways to ensure high fat intake, it’s no wonder vegans are hesitating to follow the ketogenic diet, including lazy keto. Considering that some vegan staples are high in carbs, and that the keto diet is structured around a high-fat, low-carb intake, is a vegan keto diet even possible? Well, we’re here to show you the way.
Presenting, a solid, actual vegan keto diet plan:
Things to Note
Before we start, you may have heard that the carb intake limit for a typical strict keto diet is 20g daily. Unfortunately, as you may already know, unlike diets featuring animal products, there are very few vegan foods that are completely carb-free. So it may be more challenging than is warranted to follow a 20g carb restriction for a vegan keto diet plan.
However, you’ll be happy to know that it is still possible to acquire all the keto nutritions you need (i.e. the ideal physical state the lazy keto diet aims to achieve) while consuming slightly more than that. Many vegan keto dieters find that a 30g net carb intake per day is still within acceptable limits, and for those with higher caloric needs, carb consumption can even be scaled up to 50g per day.
That said, one should remain careful about respecting those thresholds in order to stay within the vegan keto diet plan. Try to stay on the lower range of carb limits if you’re not burning a lot of energy daily. The key is to maintain a low-carb diet where possible.
Another aspect you should note is that, as with standard vegan diets, the vegan keto diet plan also pose the possible issue of certain nutritional deficiencies, such as zinc, iron and vitamin B12. So make sure to take supplements, and do consult a doctor before going on any sort of dietary change if you have specific needs.
How to Stock Up Your Pantry
Thankfully, shopping for vegan, keto-friendly groceries remains an easy task, especially if you’re already a vegan or keto veteran. The dietary differences from either are a bit of a no-brainer, but for the sake of ease (and for those who are beginners to vegan and keto diets in general), we’ve compiled a list of what to look out for:
Fruit: All fruits are discouraged except for avocado, rhubarb, lemon and lime juice, and the berry group (i.e. strawberries, raspberries etc.).
Vegetables: Low carb vegetables such as spinach, cauliflower, garlic, lettuce, mushrooms, asparagus and bell peppers etc.
Protein: Tofu, seitan, tempeh, vegetable protein powders, meat substitutes (e.g. soy burgers, tofu dogs, meatless bacon etc.)
Nuts and seeds: Almonds, ****hemp seeds, brazil nuts, chia seeds, flax seeds, etc.
Herbs and spices: Cumin, cilantro, basil, cayenne pepper, etc.
Vegan dairy: Vegan cheese, coconut/ cashew yogurt, coconut cream, almond milk etc.
Nut Butters: Sunflower seed butter, almond butter, etc.
Condiments: Sugar-free ketchup, sriracha, soy sauce, soy mayo etc.
Oils: Coconut oil, olive oil, avocado oil etc.
For a fuller list of low-carb vegetables or a look at the breakdown of some of these foods’ macronutrients, visit ketomotive’s website.
Vegan Keto Meal Planning
Finally, we’re getting to the good (i.e. delicious) part! Contrary to popular belief, vegan meals are hardly the bland, unappetizing dishes they’re portrayed to be, and the vegan keto diet plan happily follows this trend. Tackle the most important meal of the day by frying up the ever-popular tofu scramble using these recipe suggestions, or whip up a bowl of noatmeal (a cute byword for keto-friendly oat-free porridge) for a start. Versions of this quick and simple recipe include Meat Free Keto’s maple cinnamon noatmeal, healthygamergirl’s hemp seed berry noatmeal and Compassionate Keto’s super-high fiber noatmeal (with sweet or savory types to choose from). Have absolutely no energy or motivation for breakfast-making in the mornings? Prep this keto equivalent of overnight oats beforehand and you’re good to go (they come in 3 flavors too). We’re also throwing in these breakfast bagels (based on this keto bagel recipe) for more variety.
Moving on to lunch, we have this delectable low carb vegan bibimbap, these ‘bacon’ and ‘cream cheese’ stuffed mushrooms, spicy grilled eggplant, curry noodle bowls and creamy roasted red pepper soup for a luxurious, hearty fare. Longing for a palate cleanser instead? Try out Peas and Crayons’ salad with wasabi cucumber avocado dressing, Arman’s Asian vegan chicken salad, or this ‘potato’ salad if starchy tubers are what you’ve been missing. Slick Weight Loss also came out with 12 easy vegan keto salad recipes for more hassle-free greens, or, you can choose from another 5 quick lunches here if you’re pressed for time but looking for a little something more for your vegan keto diet plan.
Lastly, we wrap up the day’s healthy eating with equally nutritious dinners. Feeling zesty? You can’t go wrong with these coconut lime noodles with chili tamari tofu. We also recommend these zucchini noodles in avocado pesto, sesame peanuts zoodles and shirataki noodles with almond butter sauce recipes for your noodle needs. Looking for comfort food? There’s Low Carb Vegan’s cheesy vegan broccoli soup, Delicious Everyday’s vegan shepherd’s pie, Meat Free Keto’s eggplant lasagna and this wonderful walnut chili that’s topped up with dark chocolate. Now that’s a welcoming sight on cold nights.
But wait! Where are the snacks and dessert? Don’t worry; we’ve got an avocado chocolate mousse and a Mexican chocolate ice cream oozing with decadence to send your tastebuds to cocoa heaven. Cringing a little over the richness? We raise you a cinnamon roll mug cake (that’s also made in just 1 minute!) and some carrot cake bites. Go savory with this ‘crack’ slaw, or crunch your way through these jicama fries (covered liberally, perhaps, with this spinach avocado dip) and these vegetable fritters. See? Sweet or salty, we’ve got your back.
And there we have it. A simple and complete vegan keto diet plan, for your daily meals and with a little snacking thrown in. But that’s not all; you can seek out support and even more recipes on this vegan keto reddit group. Good luck on your new and exciting dietary journey!