The vegan keto meal plan may sound a bit difficult to follow in the first instance, but the results that will come your way in the process make it worthwhile.
Now, most people associate a keto diet with only animal-based food options. While that’s not entirely true, it’s all about bringing the right food options on your meal platter.
What is the Vegan Keto Meal Plan?
You have to include all the plant-based food sources in your meals while following the keto diet’s key rules.
So, that means that you have to follow the same high fats (around 75%), low carbs (about 5 %), and moderate proteins (approximately 20%) rule during this diet plan.
Keeping track of your carbs and protein intake during a vegan keto meal plan is quite a challenge. This is because most of the food has to come from plant-based sources only.
Therefore, you may have to bring certain dietary supplements to fill up that void in your nutritional requirements.
You can also reach the ketosis stage with a vegan keto diet by relying on fat-rich plant-based food items like Nuts, seeds, coconut oil, and avocadoes.
Still, there are specific guidelines that you may need to have a look at before getting started with a printable Vegan keto meal plan.
Keep in mind! People often get confused between vegan and vegetarian diet. Vegetarian keto meal plan is quite different than vegan keto meal plan
General guidelines for Vegan keto meal plan
- Pick your food options wisely while keeping the daily requirements of fats, proteins, and carbs in mind
- Monitor your calories according to your daily calorie requirements within this diet plan
- Please keep all the processed, refined, and packaged food options at bay due to their higher calorific values
- Bring the required dietary supplements to fill in the void for certain vital nutrients like proteins, calcium, and vitamins
- Drink at least 7-8 glasses of water to keep yourself hydrated and safe from any kidney-related issues
Weekly planner for Vegan keto meal plan
Day 1.
Vegan keto meal plan – Vegan keto porridge
Breakfast- 1 serving of vegan keto porridge made of flax seeds, chia seeds, coconut milk, and shredded coconut
Snack – 1 serving of pea protein shake with water
Lunch – 1 serving of vegan cream and vegetable soup
Snack – Walnuts ( 2 oz)
Dinner – 1 serving of stir-fried tofu with cauliflower rice
Day 2.
Tofu scramble
Breakfast- 1 serving of tofu scramble with avocado and vegan cheese
Snack – 1 serving of vegan cheese and salsa
Lunch – 2 servings of zucchini noodles with vegan cheese and walnut pesto
Snack – Almonds (2 oz)
Dinner – 1 serving of vegan walnut chili with bell peppers and vegan cheese
Day 3.
Vegan keto meal plan – Chia pudding
Breakfast- 1 serving of chia pudding with sliced almonds
Snack – 1 serving of peppered vegan cheese
Lunch – 1 serving of creamy cauliflower and coconut soup
Snack – 1 serving of pistachios
Dinner – 1 serving of shirataki noodles with vegan cheese and mushrooms
Day 4.
Coconut yogurt
Breakfast – 1 serving of coconut yogurt topped with sliced almonds and walnuts
Snack – 1 serving of whey protein in almond milk
Lunch – 1 serving of vegetable, tofu, and coconut curry
Snack – Pecans ( 1 oz)
Dinner – 1 serving of vegan cheese crust pizza topped with bell peppers and cauliflower
Day 5.
Vegan keto meal plan – Cajun tofu
Breakfast – 1 serving of tofu scramble with spinach, mushrooms, and vegan cheese
Snack – 1 serving of roasted pumpkin seeds
Lunch – 1 serving of Cajun tofu with 2 oranges
Snack – 1 serving of coconut yogurt
Dinner – 1 serving of cauliflower lasagne with vegan cheese
Day 6.
Vegan keto smoothie
Breakfast – 1 serving of Vegan keto smoothie with almond butter
Snack – 2 slices of cantaloupe with vegan cheese
Lunch – 1 serving of tofu scramble with spinach and mushrooms
Snack – Pecans (2 oz)
Dinner – 2 servings of cauliflower fried rice
Day 7.
Vegan keto meal plan – Green salad
Breakfast – 1 serving of coconut almond chia pudding with sliced walnut
Snack – 1 serving of roasted pumpkin seeds
Lunch – 1 serving of green salad with lots of tempeh, vegan cheese, avocadoes, and non-starchy veggies
Snack – 1 serving of vegan cheese pancakes
Dinner – Pecans (1 oz)
The bottom line for a Vegan keto meal plan
Losing weight without making compromises with your veganism is still possible.
With this Vegan keto meal plan, you can easily lose 1-2 pounds of weight per week while feasting on all the plant-based food options.
Still, this diet is not recommended for people coping with specific kidney issues, liver issues, or pre-existing pancreatic conditions.
Also, do consult with your doctor or physician before giving this diet a head start.
Printable (PDF) Vegan keto meal plan
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | 1 serving of vegan keto porridge made of flax seeds, chia seeds, coconut milk, and shredded coconut | 1 serving of tofu scramble with avocado and vegan cheese | 1 serving of chia pudding with sliced almonds | 1 serving of coconut yogurt topped with sliced almonds and walnuts | 1 serving of tofu scramble with spinach, mushrooms, and vegan cheese | 1 serving of Vegan keto smoothie with almond butter | 1 serving of coconut almond chia pudding with sliced walnut |
| Snack | 1 serving of pea protein shake with water | 1 serving of vegan cheese and salsa | 1 serving of peppered vegan cheese | 1 serving of whey protein in almond milk | 1 serving of roasted pumpkin seeds | 2 slices of cantaloupe with vegan cheese | 1 serving of roasted pumpkin seeds |
| Lunch | 1 serving of vegan cream and vegetable soup | 2 servings of zucchini noodles with vegan cheese and walnut pesto | 1 serving of creamy cauliflower and coconut soup | 1 serving of vegetable, tofu, and coconut curry | 1 serving of Cajun tofu with 2 oranges | 1 serving of tofu scramble with spinach and mushrooms | 1 serving of green salad with lots of tempeh, vegan cheese, avocadoes, and non-starchy veggies |
| Snack | Walnuts ( 2 oz) | Almonds (2 oz) | 1 serving of pistachios | Pecans ( 1 oz) | 1 serving of coconut yogurt | Pecans ( 2 oz) | 1 serving of vegan cheese pancakes |
| Dinner | 1 serving of stir-fried tofu with cauliflower rice | 1 serving of vegan walnut chili with bell peppers and vegan cheese | 1 serving of shirataki noodle with vegan cheese and mushrooms | 1 serving of vegan cheese crust pizza topped with bell peppers and cauliflower | 1 serving of cauliflower lasagne with vegan cheese | 2 servings of cauliflower fried rice | Pecans ( 1 oz) |
