Vegan Keto Diet Meal Plan: 10 Delicious Plant-Based Keto Recipes

Discover 10 delicious vegan keto recipes like cashew sour cream, cauliflower wings, and zucchini rolls! This Vegan Keto Diet Meal Plan makes plant-based ketogenic eating easy.

What is a Vegan Keto Diet Meal Plan?

A vegan keto diet meal plan combines the principles of a low-carb, high-fat ketogenic diet with 100% plant-based, vegan whole foods. By decimating carb intake and replacing it with healthy fats, your body enters a metabolic state called ketosis, burning fat as the primary fuel source instead of glucose.

On a vegan keto diet meal plan, you’ll be avoiding all animal products like meat, dairy, eggs, and honey. Instead, you’ll be eating lots of low-carb vegetables, and healthy fats from sources like avocado, coconut, olives, and nuts/seeds, along with vegan protein sources like tofu, tempeh, and vegan protein powders.

Following a vegan keto diet meal plan can promote weight loss, stabilize blood sugar, increase energy levels, and reduce inflammation in the body. But it does take some planning to ensure you’re getting all the nutrients you need from plant-based sources.

 Benefits of Going Vegan Keto

There are many potential benefits to combining a ketogenic diet with a vegan lifestyle:

• Weight Loss: Studies show ketogenic diets can be effective for weight loss by inducing ketosis and suppressing appetite. A vegan keto plan makes this even more nutrient-dense.
• Blood Sugar Control: With very low carb intake, vegan keto diets help stabilize blood sugar levels. This can be beneficial for those with type 2 diabetes or prediabetes.
• Increased Energy: Once fat-adapted, many experience a boost in physical and mental energy on keto.
• Reduced Inflammation: Both keto and vegan diets are anti-inflammatory by cutting out inflammatory foods like processed meat and refined carbs.
• Ethical & Environmental Benefits: A vegan lifestyle avoids animal cruelty and has a lower environmental impact.

Of course, a vegan keto diet meal plan isn’t for everyone and does require advanced planning. But for those wanting to maximize the benefits of keto in an ethical, sustainable way, it can be an excellent option.

Vegan Keto Food List

On a vegan keto diet meal plan, you’ll want to focus on eating plenty of:

• Non-starchy veggies like leafy greens, cucumbers, tomatoes, cauliflower, etc.
• High-fat foods like avocados, coconut products, olive oil, nuts, and seeds
• Vegan protein sources such as tofu, tempeh, seitan, nutritional yeast, and vegan protein powders
• Low-sugar fruits like berries and citrus in moderation

You’ll need to limit or avoid:

• Grains and grain products
• Starchy veggies like potatoes
• Legumes (some allow black soybeans)
• Sweeteners and sugar
• Most fruits, because of their higher sugar content

Here is a more detailed vegan keto food list:

Veggies

Fats & Oils

• Avocados and avocado oil
• Coconut products (oil, butter, flakes, etc.)
• Olive oil and olives
• Nuts and nut butter.
• Seeds (flax, chia, hemp, etc.)

Protein Sources

• Tofu, tempeh, edamame
• Seitan (vital wheat gluten)
• Nutritional yeast
• Vegan protein powders
• Some allow black soybeans.

Other Keto-Friendly Foods

• Unsweetened non-dairy milk (almond, coconut, etc.)
• Fermented foods (sauerkraut, kimchi)
• Herbs, spices, condiments
• Some low-sugar fruits like berries

Simple Vegan Keto Meal Plan

Here’s an example of what a simple vegan keto diet meal plan could look like:

• Breakfast: Tofu scramble with sauteed veggies and avocado
• Lunch: Big salad with mixed greens, hemp seeds, olive oil dressing
• Dinner: Zucchini noodles with vegan pesto and roasted veggies
• Snacks: Celery with nut butter, coconut flakes, berries with coconut yogurt

The key is focusing on nourishing plant-based fats, veggies, small amounts of nuts/seeds, and vegan protein sources to hit your macronutrient goals. Meal-prepping vegan keto dishes can also make it much easier to stay on track.

10 Delicious Vegan Keto Diet Meal Plan Recipes

Now for the stuff – 10 delicious, nutritious, and satisfying vegan keto diet meal plan recipes!

1. Coconut Cashew Vegan Keto Cauliflower Soup

Vegan keto diet meal plan soups are so comforting and nourishing. This cashew-based vegan keto cauliflower soup is creamy, and flavorful and packs 9g of protein per serving.

2. Vegan Keto Zucchini Rolls with Cashew Ricotta

Miss eating stuffed shells or lasagna rolls? These simple vegan keto diet meal plan zucchini rolls with a cashew-based ricotta filling are the perfect replacement.

3. Crispy Baked Vegan Keto Cauliflower Wings

Craving some hearty “wings” on your vegan keto diet meal plan? These crispy cauliflower bites are baked in a keto-friendly vegan coating for the ultimate snack or appetizer.

4. Grilled Vegan Keto Cauliflower Steaks

Fire up the grill for these smoky, meatless vegan keto diet meal plan cauliflower steaks! Top them with chimichurri sauce or vegan keto pesto for the ultimate veggie dish.

5. Easy Vegan Keto Cabbage Stir Fry

Whip up this easy vegan keto diet meal plan recipe for a flavorful cabbage stir fry loaded with mushrooms, bell pepper, ginger and tamari or coconut aminos.

6. Creamy Vegan Keto Coconut Curry

Transport your taste buds with this fragrant, creamy vegan keto diet meal plan coconut milk-based vegan curry. Swap tofu for chicken and load up on low-carb veggies.

7. Keto Vegan Walnut Chicken Salad

This vegan keto diet meal plan walnut “chicken” salad has a meat-like texture from finely chopped walnuts in a creamy, herded cashew dressing. Enjoy over greens or in lettuce wraps for a high-fat, low-carb salad with 24g fat, 11g protein, and under 5 net carbs per serving.

8. Mediterranean Vegan Keto Zucchini Boats

Zucchini makes an amazing vessel for savoury vegan keto diet meal plan recipes like these Mediterranean-inspired zucchini boats stuffed with a walnut-olive tapenade.

9. Vegan Keto Cashew Sour Cream

No vegan keto diet meal plan is complete without a trusty cashew-based sour cream for tacos, baked potatoes, chilli and more. Just blend cashews, lemon juice, and seasonings.

10/ No-Bake Vegan Keto Chocolate Tarts

Craving something sweet? These decadent no-bake vegan keto diet meal plan chocolate tarts with an almond-pecan crust are sure to satisfy.

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 Tips for an Easy Vegan Keto Diet Meal Plan

Sticking to a vegan keto diet meal plan does take some effort, but these tips can help make it easier:

• Meal prep recipes in batches for grab-and-go meals.
• Stock up on keto-vegan staples like cauliflower, nuts, seeds, and avocados.
• Use nut/seed milk for smoothies and dairy replacements.
• Get enough protein by eating tempeh, edamame, tofu, and vegan powders.
• Make cauliflower rice, zucchini noodles, or cabbage in bulk.
• Invest in a quality vegan protein powder for shakes and smoothies.
• Plan out your meals and snacks to hit your macros.

With a little planning, delicious vegan keto diet meal plan recipes, and some dedication, you can thrive on a plant-based keto lifestyle.

FAQs Frequently Asked Questions 

Can I do keto if I’m vegan?

Yes, to follow a ketogenic diet while being fully plant-based and vegan. The key is focusing on high-fat, low-carb vegan whole foods like nuts, seeds, non-starchy veggies, avocados, and coconut products.

How many carbs can you have on vegan keto?

Most vegan keto diets limit net carb intake to under 30-50 grams per day to maintain ketosis. Most of those carbs come from non-starchy veggies, nuts, and seeds.

How to do a plant-based keto diet?

To go vegan keto, avoid all animal products like meat, dairy, and eggs. Instead, eat plenty of low-carb veggies, healthy plant-based fats, and vegan protein sources like tofu, seitan, and vegan protein powders. Limit grains, legumes, starchy foods, and fruit.

What is a good vegan keto protein?

Some of the best vegan keto protein sources are tofu, tempeh, seitan, nutritional yeast, edamame, vegan protein powders, and certain nuts/seeds like hemp and pumpkin seeds.

Conclusion

The vegan keto diet meal plan may seem restrictive at first, but with creativity, it can be an incredibly nutrient-dense, anti-inflammatory way of eating. By focusing on healthy plant fats, low-carb veggies, nuts, seeds, and meat substitutes like tofu and tempeh, you can reap the benefits of ketosis without any animal products. The 10 recipes above prove that vegan keto diet meal plans can be delicious and satisfying!