The vegan Keto diet is an effective way to lose weight that not many people know about. So, what is vegan Keto? What does a typical meal plan for this diet look like? Let’s find out together in the article below!
1 What is Vegan Keto?
The Keto diet is a high-fat, low-carb diet that typically includes animal-based foods such as meat, dairy, and eggs. As a result, it contains very few carbohydrates, mainly from plant sources (around 75%).
What is Vegan Keto?
Vegans can also follow a Keto diet. Vegans can consume plant-based foods such as nuts, seeds, avocados, and oils, while avoiding animal-based products like meat, dairy, eggs, and honey.
If you want to follow a vegan Keto diet, you can include foods such as avocados, nuts, seeds, and coconut products in your meals.
2 Benefits of the Vegan Keto Diet
Both a vegan and a Keto diet have their own health benefits. There is no specific research that combines these two diets and their effects.
Benefits of the Vegan Keto Diet
Here are some clear benefits of a vegan diet:
- Weight loss
- Improved blood pressure control
- Better cardiovascular health
- Reduced risk of obesity
- Lower risk of developing type 2 diabetes
- Decreased risk of certain cancers
And here are some advantages of the Keto diet:
- Improved blood sugar control
- Lower blood pressure
- Reduced risk of cardiovascular disease
- Highly effective for weight loss
With these benefits in mind, it’s easy to see how both vegan and Keto diets can positively impact your health by reducing the risk of cardiovascular disease, diabetes, and promoting weight loss. Therefore, combining them into a vegan Keto diet can have multiple health benefits.
3 Principles of Creating a Vegan Keto Meal Plan
The vegan Keto diet requires you to reduce your carbohydrate intake and replace it with plant-based fats and healthy proteins.
Foods to Include in a Vegan Keto Meal Plan
Foods to Include in a Vegan Keto Meal Plan
- Nuts and seeds: Almonds, walnuts, pumpkin seeds, and more.
- Oils: Coconut oil, olive oil, avocado oil, etc.
- Non-starchy vegetables: Leafy greens, broccoli, cauliflower, cabbage, and more.
- Low-carb fruits: Avocados, strawberries, blueberries, peaches, etc.
- Coconut products: Shredded coconut, coconut milk, and cream.
- Nut and seed butters: Almond butter, cashew butter, peanut butter, etc.
- High-fat vegan foods: Coconut butter, vegan cheese, cashew cheese, coconut yogurt, etc.
- Herbs and spices: Salt, pepper, fresh herbs, lemon juice, etc.
Foods to Limit in a Vegan Keto Meal Plan
- Legumes: Beans, lentils, chickpeas, and peas.
- Fruits: Limit most fruits, except for those low in carbs.
- Starchy vegetables: Potatoes, sweet potatoes, yams, and winter squash.
- Grains and starches: Rice, bread, pasta, cereals, and other grain-based products.
- Sweeteners: Syrup, agave nectar, and other high-carb sweeteners.
- High-carb sauces: Barbecue sauce, sweet and sour sauce, and other sugary condiments.
- Low-fat diet products: These often contain added sugars.
- Sugary drinks: Fruit juice, smoothies, soda, and sweetened beverages.
- Alcoholic beverages: Beer, wine, cocktails, and other high-carb drinks.
- Packaged and processed foods: Limit these and opt for whole, unprocessed foods instead.
Foods to Avoid in a Vegan Keto Meal Plan
Foods to Avoid in a Vegan Keto Meal Plan
- All animal products: Meat, poultry, seafood, and eggs.
- Dairy: Milk, butter, yogurt, and other dairy products.
- Seafood: Fish, shrimp, crab, and other marine animals.
- Animal-derived products: Honey, gelatin, and other products derived from animals.
4 Suggested 7-Day Vegan Keto Meal Plan
Monday
- Breakfast: Keto porridge made with coconut milk, unsweetened shredded coconut, chia seeds, and ground flaxseeds.
- Lunch: Creamy vegetable soup.
- Dinner: Stir-fried cauliflower with walnuts and vegan cheese.
Tuesday
- Breakfast: Tofu scramble with sliced avocado and vegan cheese.
- Lunch: Zucchini noodles with vegan pesto and walnut sauce.
- Dinner: Mushroom stew with walnuts and sliced avocado, served with vegan cheese.
Wednesday
- Breakfast: Chia pudding made with coconut milk and topped with sliced almonds.
- Lunch: Broccoli and cauliflower cream soup.
- Dinner: Zucchini noodles with vegan Alfredo sauce and mushrooms.
Suggested 7-Day Vegan Keto Meal Plan
Thursday
- Breakfast: Coconut yogurt with unsweetened shredded coconut and nuts.
- Lunch: Vegetable and tofu curry with coconut milk.
- Dinner: Cauliflower crust pizza with vegan cheese and non-starchy vegetables.
Friday
- Breakfast: Tofu scramble with mushrooms, spinach, and vegan cheese.
- Lunch: Tofu salad with avocado dressing.
- Dinner: Baked avocado with vegan cheese and tomato sauce.
Saturday
- Breakfast: Smoothie made with avocado, protein powder, almond butter, and coconut milk.
- Lunch: Tofu salad with avocado dressing.
- Dinner: Roasted cauliflower.
Sunday
- Breakfast: Almond and chia pudding made with coconut milk.
- Lunch: Green salad with avocado, pumpkin seeds, non-starchy vegetables, and vegan cheese.
- Dinner: Creamed cauliflower with vegan cheese sauce.
This article introduced the vegan Keto diet and provided a suggested 7-day meal plan. We hope that this information will help you understand this diet better and create nutritious vegan Keto meals to support your health.
Source: YouMed.
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