In recent years, many people have turned to the ketogenic diet as a way to achieve weight loss and improved health. However, the traditional ketogenic diet is high in animal products, which can be problematic for those who follow a vegan lifestyle. Enter the Vegan Keto diet, which is a plant-based version of the ketogenic diet that eliminates all animal-based products.
What is the Vegan Keto Diet?
The Vegan Keto diet is a high-fat, low-carbohydrate diet that is completely plant-based. The diet typically consists of foods that are high in healthy fats, such as nuts, seeds, avocados, coconut oil, and olive oil. Protein is also an important component of the Vegan Keto diet, with sources such as tofu, tempeh, and seitan being popular choices.
The macronutrient breakdown of the Vegan Keto diet is typically around 70-75% fat, 20-25% protein, and 5-10% carbohydrates. This low-carbohydrate intake is essential for entering ketosis, a metabolic state in which the body burns fat for energy instead of carbohydrates. To achieve ketosis, it is recommended to consume less than 30g of total carbohydrates per day.
The plant-based ketogenic diet may offer several health benefits. It has been linked to weight loss due to its low-carbohydrate and high-fat content. It can also help regulate blood sugar levels and reduce inflammation, both of which are associated with many chronic diseases. Additionally, it may lead to lower cholesterol levels, increased energy levels, and a reduced risk of chronic diseases such as heart disease and cancer. However, more research is needed to understand the potential benefits and risks of this diet fully, and it may not be appropriate for everyone.
So are you ready to give your body a powerful boost of energy while enjoying delicious, plant-based meals? Look no further than this 3-day Vegan Keto Meal Plan! This carefully crafted meal plan will fuel your body with healthy fats and proteins while keeping your carbohydrate intake low, allowing you to enter ketosis and experience the benefits of a ketogenic diet. With a variety of tasty and satisfying meals, you’ll feel energized and ready to take on anything the day throws your way. So, let’s dive into this exciting new way of eating!
3-Day Vegan Keto Meal Plan
This meal plan follows the recommended macros for the Vegan Keto diet, with 70-75% fat, 20-25% protein, and 5-10% carbohydrates, and a total carbohydrate intake of less than 30g per day.
Day 1
Breakfast
Tofu Scramble with Avocado (Protein: 20g, Fat: 30g, Total Carbs: 8g)
- 1/2 block of firm tofu scrambled with turmeric, paprika, and garlic powder
- 1/2 avocado
Lunch
Tempeh Salad (Protein: 25g, Fat: 30g, Total Carbs: 8g)
- 3 oz of tempeh grilled with olive oil
- Mixed greens with cucumber and bell pepper
- 1 tbsp of hemp seeds
- Olive oil and vinegar dressing
Dinner
Seitan Stir-Fry (Protein: 25g, Fat: 20g, Total Carbs: 7g)
- 3 oz of seitan stir-fried with low-carb vegetables (broccoli, bok choy, and mushrooms)
- 1 tbsp of almond butter
- Sprinkle of chia seeds
Snack
Edamame (Protein: 10g, Fat: 9g, Total Carbs: 6g)
- 1/2 cup of steamed edamame with your seasoning of choice
Day 2
Breakfast
Chia Seed Pudding with Berries (Protein: 10g, Fat: 25g, Total Carbs: 7g)
- 1/4 cup of chia seeds soaked in unsweetened coconut milk overnight
- 1/4 cup of mixed berries
- 1 tbsp of almond butter
Lunch
Tofu and Vegetable Soup (Protein: 20g, Fat: 30g, Total Carbs: 9g)
- 4 oz of cubed tofu simmered with low-carb vegetables (zucchini, cauliflower, and kale) in vegetable broth
- 1 tbsp of hemp seeds
Dinner
Natto Bowl (Protein: 25g, Fat: 25g, Total Carbs: 10g)
- 3 oz of natto mixed with avocado and cucumber
- Served over a bed of cauliflower rice
- Drizzled with olive oil and soy sauce
Snack
Mixed Nuts (Protein: 5g, Fat: 20g, Total Carbs: 4g)
- 1/4 cup of mixed nuts (almonds, macadamias, and pecans)
Day 3
Breakfast
Vegan-Keto Pancakes (Protein: 15g, Fat: 25g, Total Carbs: 5g) *Recipe provided below*
- 2 pancakes made with almond flour and flaxseed meal
- Topped with sugar-free syrup and sliced strawberries
Lunch
Hemp Seed Salad (Protein: 20g, Fat: 30g, Total Carbs: 7g)
- Mixed greens with sliced cucumber and cherry tomatoes
- 1/2 cup of cooked hemp seeds
- Drizzled with olive oil and lemon juice
Dinner
Tofu and Vegetable Stir-Fry (Protein: 25g, Fat: 25g, Total Carbs: 10g)
- 3 oz of cubed tofu stir-fried with low-carb vegetables (mushrooms, bell pepper, and onion) in coconut oil
- Served over a bed of cauliflower rice
Snack
Almond Butter and Celery (Protein: 5g, Fat: 10g, Total Carbs: 2g)
- 2 stalks of celery with 1 tbsp of almond butter
Vegan Keto Pancake Recipe
Here’s a simple recipe for Vegan Keto pancakes made with almond flour and flax meal. The recipe yields 4 pancakes with 2 pancakes being one serving. The macros for 2 pancakes are as follows:
- Protein: 7.5g
- Fat: 24g
- Total Carbohydrates: 8g
- Net Carbohydrates: 4g
Ingredients
- 1 cup almond flour
- 2 tbsp flax meal
- 1 tsp baking powder
- 1/4 tsp salt
- 1/4 cup unsweetened almond milk
- 2 tbsp melted coconut oil
- 1 tsp vanilla extract
- 1 tbsp apple cider vinegar
- Optional: stevia or another low-carb sweetener to taste
Instructions
- In a mixing bowl, combine the almond flour, flax meal, baking powder, and salt.
- In a separate bowl, whisk together the almond milk, melted coconut oil, vanilla extract, and apple cider vinegar.
- Pour the wet mixture into the dry mixture and stir until well combined. Add stevia or another low-carb sweetener to taste, if desired.
- Heat a non-stick skillet or griddle over medium heat. Scoop 1/4 cup of the pancake batter onto the skillet for each pancake.
- Cook for 2-3 minutes on each side, or until golden brown and cooked through.
- Serve with your favorite Vegan Keto toppings, such as sugar-free syrup, sliced strawberries, or coconut whipped cream.
Enjoy your delicious and nutritious Vegan Keto pancakes!