As we know, a vegan only consumes plant-based diet such as kale, potatoes, beans and plant products including tofu, margarine or sunflower oil. Most likely a vegan diet has higher sugar and starch content found in plants.
On the other hand, a keto diet has very low carb content but very high in fat. This is the reason why when you follow this diet your body will utilize the fat stored to keep you going all day.
You can achieve a good ratio of macronutrients if you will consume fibrous low-starch vegetables and fatty animal foods.
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What is Vegan Ketogenic Diet?
The information cited above will make you confuse what a vegan ketogenic diet really is. This diet plan does not recommend sugary or starchy plant food, yet encourages you to consume fatty plant foods.
It can be challenging to find plants that are good sources of protein, not to mention the restricted availability of fatty plants.
With this, you need to determine the fatty plants that you should include in your keto diet as well as those plants that are high in protein.
7-Day Vegetarian Keto Diet Meal Plan
The vegetarian ketogenic diet meal plan will guide you how you will integrate the recommended foods in your daily meal.
- Breakfast – Fruit along with a high-fiber cereal
- Lunch – Green salad and spicy black bean soup
- Snack – Vegetable spring rolls wrapped using romaine lettuce and dip it into a spicy peanut sauce
- Dinner -Spinach pie with Walnut crust and vegetable salad
- Dessert – Red grape truffles with almond crust
- Breakfast – Oatmeal with fruit
- Lunch – Vegetable salad and Indonesian-spiced tempeh
- Snack – Sun-dried tomatoes and celery stuffed with hummus
- Dinner -Sesame-stuffed Portobello mushrooms with black beans and vegetable salad
- Dessert – Apple and zucchini cake
- Breakfast – Mushroom and spinach frittata
- Lunch – Vegetable chef salad with tofu
- Snack – Whole grain crackers and roasted eggplant dip
- Dinner – Roasted eggplant lasagna with spinach pesto
- Dessert – Poached pears with chocolate sauce
- Breakfast – Tofu Benedict
- Lunch – Crunchy vegetable slaw and Moroccan spiced lentil soup
- Snack – Jicama sticks with Jalapeno hummus
- Dinner – Portobello patties with cilantro and parsley sauce and vegetable salad
- Dessert – No-crust apple crumb pie
- Breakfast – Scrambled tofu
- Lunch – Cajun tempeh chicken salad and spicy creole gumbo with collard greens
- Snack – Artichoke and spinach dip along with assorted raw vegetable
- Dinner – Vegetarian sloppy joes and green vegetable salad
- Dessert – Blueberry soy cheesecake with granola crust
- Breakfast – Chocolate and coffee smoothie
- Lunch – Four hearts salad with soy bacon bits and split pea soup with cabbage
- Snack – Mushrooms stuffed with pine nuts and spinach
- Dinner – Stuffed eggplant and vegetable salad
- Dessert – Walnut and fudge truffles
- Breakfast – Strawberry smoothie and tofu
- Lunch – Summer vegetable bisque and soy egg salad
- Snack – cucumber slices with olive and mushroom
- Dinner – Vegetable burgers with black bean sauce and green vegetables salad
- Dessert – Chocolate silk pie with almond crust
Vegan Ketogenic Diet Food List
Anyone who wants to pursue a vegan ketogenic diet should consider integrating the recommended foods.
This food is versatile as it comes in different forms and can be cooked in different ways. The nutrition facts of ½ cup tofu include 10g protein, 2.3g carbs, 6g fats and 94 calories.
Nuts are essential on a keto diet, but you need to check the carb and fat content of a particular variety of nuts. You can also consider nuts such as macadamia nuts that has 88% fat, 4% protein and 8% carbs.
Recommended varieties include almonds, macadamia nuts, pecans and walnuts. Peanuts should be avoided because it contains high amount of carbs. Likewise, peanuts are classified as legumes similar to the family of beans.
A vegan ketogenic diet will require you to consume enough greens to obtain the nutrients on an ordinary vegan diet. Leafy greens that you should include to your ketogenic diet are collard greens, kale, swiss chard, spinach and other from the same family.
Mixing these vegetables with avocados will help you obtain the right vitamin intake that is essential to a low-carb lifestyle.
If there’s one fruit that can provide healthy fats that would be avocado. Just like tofu, avocado is also versatile as it can be eaten anytime of the day. Likewise, it can be paired with salads, bacon and eggs or even steak.
This is the reason why it is considered as a superfood that can help reduce cholesterol level and prevents cancer. The nutritional content of 1 avocado includes 4g protein, 17g carbs, 29g fats and 322 calories.
If you want to follow a vegan keto diet, it is recommended to use vegan protein powders that will fuel your body with healthy fat and enough amount of protein.
Acai berries are also recommended as they contain 71% fat, 6% protein and 23% carbs.
Plant sources that are rich in protein in spite of the fact that potatoes are high in carbs, they also contain complete amino acid or protein.
Another plant-based food that is rich in protein is quinoa, hemp seeds and soy beans. Consuming these plant-based foods in your keto diet can help to obtain complete score of amino acid.
Complete Keto Diet Food List:
Protein rich foods:
|Almond flour (1 oz)||6 g||14 g||3 g||3 g|
|Almonds (1 oz)||6 g||15 g||3 g||2 g|
|Cashews(1 oz)||5 g||12 g||3 g||7 g|
|Chia seeds(1 oz)||4 g||9 g||11 g||1 g|
|Flax seeds(1 oz)||5 g||12 g||7 g||1 g|
|Hazelnut(1 oz)||4 g||17 g||3 g||2 g|
|Macadamia nuts(1 oz)||2 g||21 g||2 g||2 g|
|Pecan(1 oz)||3 g||20 g||3 g||1 g|
|Pistachio nuts(1 oz)||6 g||13 g||3 g||5 g|
|Pumpkin seed(1 oz)||10 g||6 g||1 g||3 g|
|Tofu, firm(100 g)||16 g||9 g||2 g||2 g|
|Tofu, silken, soft(100 g)||5 g||3 g||0 g||3 g|
|Unsweetened coconut(1 oz)||2 g||18 g||5 g||2 g|
|Walnuts(1 oz)||4 g||18 g||2 g||2 g|
Healthy fat and oil sources:
|Avocado oil(1 oz)||28 g||0 g||0 g||0 g|
|Avocado(1 oz)||4 g||2 g||1 g||0 g|
|Cocoa butter(1 oz)||28 g||0 g||0 g||0 g|
|Coconut oil(1 oz)||28 g||0 g||0 g||0 g|
|Flax seed oil(1 oz)||28 g||0 g||0 g||0 g|
|Macadamia oil(1 oz)||28 g||0 g||0 g||0 g|
|Mct oil(1 oz)||28 g||0 g||0 g||0 g|
|Olive oil(1 oz)||28 g||0 g||0 g||0 g|
|Olives black(1 oz)||3 g||1 g||0 g||1 g|
|Olives green(1 oz)||4 g||1 g||0 g||0 g|
|Red palm oil(1 oz)||28 g||0 g||0 g||0 g|
Low carb vegetables:
- Green beans(5.3 oz): net carbs – 6.4
- Collard greens, sliced(1 cup, 1.25 oz): net carbs – 0.8
- Asparagus(5.3 oz): net carbs – 2.7
- Lettuce (sliced)(1 cup, 1.75 oz): net carbs – 0.5
- Summer squash(5.3 oz): net carbs – 3.2
- Winter squash (pumpkin)(5.3 oz): net carbs – 9
- Celery stalk(3 medium, 4.2 oz): net carbs – 1.6
- Cucumber(5.3 oz): net carbs – 2.2
- Spinach, cooked(½ cup, 3.2 oz): net carbs – 1.2
- Kale (italian dark-leaf)(5.3 oz): net carbs – 2.1
- Kale (curly)(5.3 oz): net carbs – 5.4
- Cabbage (white)(5.3 oz): net carbs – 5
- Cabbage (red)(5.3 oz): net carbs – 7.9
- Onion, white (sliced)(¼ cup, 1.4 oz): net carbs – 2.2
- Peppers (green)(4.2 oz): net carbs – 3.5
- Peppers (red)(4.2 oz): net carbs – 4.7
- Tomatoes, chopped(1 cup, 6.3 oz): net carbs – 4.8
- Eggplant (aubergine)(5.3 oz): net carbs – 3.5
- Broccoli, chopped(5.3 oz): net carbs – 6.1
- Garlic(1 clove): net carbs – 0.9
- Cauliflower(5.3 oz): net carbs – 4.5
- Mushrooms, white(5.3 oz): net carbs – 3.4
- Mushrooms, brown(5.3 oz): net carbs – 5.6
- Swiss chard, sliced(1 cup, 1.25 oz): net carbs – 0.8
- Cream (heavy whipping)(¼ cup): protein – 1.1 g, net carbs – 3 g
- Cream (soured)(¼ cup): protein – 1.2 g, net carbs – 2 g
- Cream cheese(¼ cup): protein – 3.5 g, net carbs – 3 g
- Hard full-fat cheese (e.g. Cheddar)(2 oz): protein – 14 g, net carbs – 1.6 g
- Mozzarella(2 oz): protein – 13.8 g, net carbs – 2 g
- Butter(1 tb. Sp.): protein – 1 g, net carbs – zero
- Plain greek yogurt(100 g): protein – 11 g, net carbs – 4 g
Low carb fruits:
- Raspberries(100 g): total carbs – 12 g
- Blackberries(100 g): total carbs – 10 g
- Strawberries(100 g): total carbs – 8 g
- Avocado(100 g): total carbs – 8 g
If you want to try vegan ketogenic diet you should follow the rules about the amount of protein, fat and carbs that you need to intake.
You should be aware about the risk of developing vitamin and mineral deficiencies. Before starting this diet plan make sure to consult first your doctor.
Dietitian with around 5 years of experience in assessing the nutritional needs of patients, counselling individuals, communicating the appropriate nutritional information to other members of the health care team and implementing nutritional care plans by following all the standards.