2 Weeks Vegan Keto Diet Meal Plan For Beginners

Firstly, the ketogenic diet is a diet that’s high in fat, moderate in protein and low in carbohydrates.

Carbohydrates are reduced to under 50 grams daily, to be able to reach ketosis and maintain it. Ketosis is the metabolic process in your body that burns your body’s fat for fuel instead of using glucose.

Eating on this diet consists mostly of fat, about 75% of the intake, and generally people that are on the keto diet consume animal products that are high in fat, like butter, meats and full-fat dairy.

Secondly, vegans eat diets that are plant-based, however they can still be on the ketogenic diet as well. Vegans reach ketosis by consuming high-fat like seeds, avocado, nuts and coconut oil.

What can I eat on a keto vegetarian diet?

Read on below about to find out what to eat and what to avoid when you’re on a vegan keto diet meal plan.

Food List

The goal of the vegan keto diet is to consume plenty of plant-based fats, some plant-based proteins and as limited carbohydrates as possible. Here’s a vegan keto diet food list below.

What to Eat

Nuts

Brazil nuts, Macadamia nuts, Hazelnuts, Filberts, Pecans and Walnuts.

High in carbohydrates, so eat sparingly : Almonds, Pine nuts and Peanuts.

Seeds

Sunflower, Chia, Pumpkin and Hemp.

Nut & Seed Butters

Almond butter, Hazelnut butter, Macadamia nut butter, Coconut butter, Pecan butter, Tahini Walnut butter, Sunflower seed butter and Peanut butter.

Whole-Food Fat Sources

Avocados, Olives and Coconuts.

Healthy Oils

Macadamia nut oil, Almond oil, Hazelnut oil, Flaxseed oil, Cacao butter, Olive oil, Avocado oil, Coconut oil, MCT oil.

Vegetables

Bok choy, Artichoke hearts, Cauliflower, Arugula, Broccoli, Asparagus, Bell Peppers, Cabbage, Celery, Zucchini, Turnips, Swiss Chard, Garlic, Fiddleheads, Kohlrabi, Lettuce, Chard, Cucumbers, Mustard Greens, Okra, Onion, Eggplant, Spinach, Dandelion Greens, Shallots, Collards, Radishes, Endive, Rhubarb, Squash- Summer, Daikon Radish, Mushrooms and Fennel.

High in carbohydrates, so eat sparingly : Beets, Carrots, Brussels sprouts, Celeriac, Kale, Jicama, Rutabaga and Squash- Winter.

Fruits

Coconuts, Avocados, Tomatoes, Olives, Lemons, Strawberries, Watermelon, Cranberries, Raspberries and Limes.

High in carbohydrates, so eat sparingly : Blueberries

Sauces & Condiments

Hot sauce, Salsa, Chili sauce, Soy sauce/tamari, Vinegar, Tomato sauce and Mustard.

High in carbohydrates, so eat sparingly : Hummus

Fridge Staples

Sauerkraut, Tofu, Pickles, Apple cider vinegar, Micro-greens, Tempeh and Sprouts.

High in carbohydrates, so eat sparingly : Dairy-free cheese, Dairy-free yogurt and Seitan.

Pantry Staples

Coconut flour, Artichoke hearts, Cocoa or cacao powder, Baking powder, Dark chocolate (85% or higher), Jackfruit (green or canned in brine), Vanilla extract (check for sugar), Almond flour, Psyllium Husk, Hearts of palm, Nutritional yeast, Coconut milk (canned or full fat), Glucomannan powder and Baking soda.

Other Staples

Kelp noodles, Edamame, Herbs and spices, Nori sheets, Roasted seaweed, Shirataki noodles and Kelp flakes.

High in carbohydrates, so eat sparingly : Lupini beans

What to Avoid

Eggs, meat, poultry, fish, dairy, other animal products, gelatine, grains (rice, wheat and pasta) , legumes (beans), sugar (honey, refined, cane, corn syrup and other), starchy vegetables (potatoes and yams) , refined vegetable oils, high-carb nuts (pistachios, chestnuts and cashews) and partially-hydrogenated oils (trans fats).

Getting Sufficient Protein

You should try to consume about 0.7 grams of protein per pound of your goal body weight, if you do weight training, then consume about 1 gram per pound of your goal body weight. If you weigh 205 pounds and don’t do weight training, but your aim is to weigh 175 pounds, then you need to eat 0.7 grams of protein by 175, which is about 120 grams of protein daily.

Hemp seeds are excellent protein sources, which provided 30 grams of protein and 8 grams of fiber. Seitan is also another excellent protein source, as it provider 18 grams of protein and 2 grams of carbohydrates for every three ounces.

Tempeh and Tofu also have high protein content, Tempeh has a ratio of 1:6 and Tofu a ratio of 8:1. If you are considering a supplement, especially if you’re an athlete or workout, then hemp or other proteins with a vegan-source, like pea and rice powders with a 5:1 ratio of protein to carbohydrates are the best choices.

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Vegan Keto Meal Plan

Monday

Breakfast :Chia pudding with full-fat coconut milk and sliced almonds.

Lunch : Coconut, tofu and vegetable curry.

Dinner : Cauliflower fried rice.

Tuesday

Breakfast : Full-fat coconut yogurt with shredded coconut (unsweetened), nuts and seeds.

Lunch : Zucchini noodles with vegan cheese and walnut pesto.

Dinner : Shirataki noodles with a vegan Alfredo sauce and mushrooms.

Wednesday

Breakfast : Full-fat coconut milk with Keto porridge topped with chia seeds, ground flaxseeds and shredded coconut (unsweetened).

Lunch : Creamy cauliflower and coconut soup.

Dinner : Pizza with a cauliflower crust, topped with vegan cheese and non-starchy vegetables.

Thursday

Breakfast : Coconut almond chia pudding.

Lunch : Tofu and vegetable salad with an avocado salad dressing.

Dinner : Eggplant lasagne with vegan cheese.

Friday

Breakfast : Tofu scramble with avocado and vegan cheese.

Lunch : Low-carb vegetable soup with vegan cream.

Dinner : Vegan cauliflower Mac ‘N Cheese.

Saturday

Breakfast : Keto vegan smoothie that contains full-fat coconut milk, vegan protein powder, almond butter and cocoa powder.

Lunch : Green salad with vegan cheese, pumpkin seeds, non-starchy vegetables and tempeh avocado.

Dinner : Sliced avocado with vegan walnut chili and vegan cheese.

Sunday

Breakfast : Tofu scramble with spinach, vegan cheese and mushrooms.

Lunch : Zucchini noodles with non-starchy vegetables, tempeh avocado and vegan cheese.

Dinner : Cauliflower rice tofu stir-fry

Vegan Keto Snacks

The following vegan keto snacks can be eaten in between your meals throughout the day : Dried coconut flakes, nut and coconut bars, cauliflower tater tots, vegan cheese stuffed olives, roasted pumpkin seeds, coconut milk and cocoa smoothie, guacamole and sliced bell pepper, trail mix with mixed nuts, coconut fat bombs, celery sticks with almond butter, coconut cream with berries, sliced cucumber with vegan cream cheese, coconut milk yogurt with sliced almonds, seeds and coconut (unsweetened).

Both vegan and ketogenic diets have been shown to benefit in terms of weight loss, reducing the risk of diabetes or heart disease. The vegan diet focuses on low-carb and high-fat unprocessed, whole and plant-based foods. To ensure full nutrition is met, additional supplements may be taken, such as iron, vitamin D and vitamin B12. Research shows that the keto and vegan diet may benefit a person’s health, however it is not yet known whether the vegan keto diet is safe and effective to follow in the long-term.