The Ultimate Guide To Vegan Keto

Keto is a restrictive diet with limited options and when you combine vegan+ keto it is even more restrictive, making it harder to meet your daily macros and come up with meal ideas. Before we dig in I just want to say that I am NOT a health professional and I don’t advise you begin this ‘diet’ without consulting a doctor. Also, I am doing this as a long-term lifestyle NOT a DIET since I have PCOS, IBS and I am allergic to wheat, dairy & lactose.

If you’re going to do this ‘diet’ strictly or flexibly, do make sure that you plan beforehand so to avoid exceeding your macros and to spend less time thinking “What will I eat today?”

This guide can be used for vegans looking for LOW-CARB ideas. I don’t label food as ‘good’ and ‘bad’ as I do believe our bodies need every nutrient in different amounts. I understand though that people try to consume less carbs for health reasons. FOCUS ON HEALTH NOT WEIGHT LOSS – YOU’RE BEAUTIFUL IN EVERY SIZE OKAY?

Lets start with the food options that are allowed:

  • All nuts
  • All seeds
  • Protein powder- Myvegan is a great company or just look for HEMP protein powder
  • Dairy-free milk
  • Dairy-free yoghurt
  • Dairy-free cheese: Companies I found their products great are Violife, Tofutti and Follow Your Heart
  • All non-starchy veggies
  • Berries
  • Avocado
  • Meat-free options: Companies that have good products are Quorn, Beyond Meat, Vivera & Impossible Burger
  • Tofu
  • Tempeh
  • Sweeteners – Xylitol, Stevia, Erythritol, Swerve and Monk Fruit Extract. For more information on which sweeteners to consume and avoid read https://www.healthline.com/nutrition/keto-sweeteners#section7
  • Flours: Almond Flour/Ground Almonds, Coconut Flour and Psyllium Husk [Read this article about BAKING on VEGAN KETO https://meatfreeketo.com/vegan-keto-baking-101-with-recipe-troubleshooting-tips/ ]
  • Oils: MCT, Coconut Oil, Avocado Oil, Macademia Oil, Olive Oil and more https://latourangelle.com/general/best-oils-for-the-keto-diet/
  • Nut butters: Peanut butter, hazelnut butter, almond butter and cashew butter [Meridian is a great brand since it’s free from palm oil, salt and sugar]
  • Nutritional yeast
  • Spirulina powder
  • Himalayan Salt
  • Egg replacers
  • 100% Original Maca
  • Wheatgrass
  • Vegan Pesto
  • Vegan Mayo
  • AT LEAST 70% Dark Chocolate (dairy-free) and Unsweetened Cocoa Powder

Read more here https://herbivorepost.com/vegan-keto-food-list/

Vegan Supermarkets:

  • thevegankindsupermarket.com [UK]
  • thrivemarket.com [USA]
  • Amazon obviously – Worldwide
  • iHerb.com

List of NOT ALLOWED (if you’re flexible then don’t worry too much)

NOTE: Usually the amount of NET CARBS consumed is 20-50 grams DAILY. You will see online that some people add one or two of the NOT ALLOWED list to their daily food if it doesn’t exceed their MACROS. I don’t really suggest this as it’s best to eat as healthy as possible, but it’s up to you. Low carb bean options are EDAMAME, Lupini and Black Soybeans

Net carbs is how daily carbs are calculated: Total Carbs – Fibre

**ALWAYS CHECK FOOD LABELS***

Macros and Tracking:

Daily intake differs from one individual to another depending on your BMI and BMR. However the RATIO of keto is as CARBS 5-10%, Protein 20-30% and Fats 70-80%

Common apps that a lot of people use are:

  • Cronometer
  • MyFitnessPal
  • I use an app called KETODiet

I understand that PROTEIN intake can be really difficult to meet. For that I am giving you this link with a list of VEGAN KETO protein sources and some suggestions, also if you scroll below, you will find TONS of meal ideas for breakfast, lunch, dinner, desserts and snacks.

Cookbooks and Websites To Use:

Protein Guide To Vegan Keto Website – http://flexibleketo.weebly.com/vegan-keto-protein-guide.html

MEAL IDEAS and RECIPES:
(Photos provided at the end of this blog with CAPTION specifying the meal)

Breakfast:

  1. Bulletproof coffee, soft bread topped with avocado and chia seeds
  2. Tofu scramble
  3. NOatmeal
  4. Chia Pudding
  5. Almond Pancake
  6. Chocolate Waffle
  7. Waffle
  8. Flax Bread and any filling (I’m not a fan of flaxbread though. You MIGHT like it.
  9. Bulletproof coffee and peanut butter cookies (I usually have 1-2 for breakfast if I want something sweet)
  10. High Protein Smoothie – Protein powder (try vegan chocolate powder from MYVEGAN)
  11. Dairy-free yoghurt with seeds/nuts, protein powder and berries
  12. Coconut wraps with any filling

Lunch/Dinner Ideas:

  1. Walnut Chilli with Cauliflower Rice [ Cauliflower rice is super easy to make and some supermarkets sell it. Just add some cauliflower florets into the blender and blend it. Note: Blend for 2 seconds then check if it has reached the ‘rice’ size you’re looking for, if not, repeat.]
  2. Cauli Mac n Cheez
  3. Zoodles (Zucchini Noodles – just search) with a meat-free option and cashew cream or pesto. Cashew cream [ 1/2 cup cashews, 1 tbsp of nutritional yeast and 3/4 cup of water and then BLEND it – water amount can be reduced for a thicker consistency.]
  4. Coconut wraps with any filling and side salad
  5. Cauli Mash, mixed veggies with avocado oil and a vegan burger.
  6. Spicy Shiitake Tofu [It’s not shit I promise]
  7. Burger meal – Burger buns, vegan burger, vegan cheese, vegan mayo and side salad
  8. Tomato Creamed Mushroom
  9. Tempeh Bowl
  10. Zucchini Boats
  11. Stuffed Pepper[Tomato cauli rice + mushrooms + seasonings and stuff a pepper (any) with it] and side salad or a meat-free option
  12. Polenta and cauliflower rice
  13. Cheesy Broccoli Casserole [Veganise it]
  14. Veggie Fritters
  15. Burrito Bowl
  16. Microwave Pizza- Coconut flour, psyllium husk, baking powder, salt (dough) + pizza sauce – tomato and toppings. Make the dough first and microwave for 3 mins, pop it out of the microwave, add sauce n toppings then microwave for 2 mins
  17. Coconut Curry [Veganise and NO chickpeas] recipe: https://rozenspiration.com/2019/06/09/chickpea-coconut-curry-3/
  18. Edamame Spaghetti or Palmini Linguinie with any sauce, veggies and any meat-free option. Personally I prefer Edamame Spaghetti, it has a better and more similar pasta texture. Shiritaki Noodles are fucking shitty. They are more chewy than rubber I can promise you that… Other ‘pastas’ that people have that I haven’t tried are Nu Pasta, Zero Noodles and Miracle Noodles on ThriveMarket

Snack Ideas:

  1. Aubergine Pizza
  2. Buffalo Cauliflower Steaks
  3. 1-2 Dark chocolate bars and bulletproof coffee
  4. Faux Hummus and veggie sticks [Celery sticks or carrots]
  5. Soft bread [recipe in BREAKFAST section] and nut butter or tahini

Dessert Ideas:

  1. Cheesecake – Ground Almonds or Almond flour as the base instead of biscuit, then make the vegan cream cheese layer with a sweetener and any toppings then freeze. Hazelnut chocolate sauce can be a great idea!
  2. Peanut butter cookies [Recipe in BREAKFAST section]
  3. Sugar-free, low carb FUDGE BROWNIE
  4. Almond Pancakes in BREAKFAST SECTION
  5. Waffles in BREAKFAST section
  6. Mugcake

Eating Out:

Eating out whilst doing vegan keto is HARD. Some of the food options that I have discovered are as follows:

  • Mexican Restaurants: Order a vegetarian fajita with no rice/beans
  • Indian/Thai Restaurants: Veggie curry and side salad
  • Burger places: Vegan burgers (if you can find bean-free options like BEYOND MEAT, Impossible burger or any soy protein burgers then you’re good to go). Ask for a lettuce wrap or just have it bunless
  • Coffee Shops: I usually get an Americano with Almond Milk from Costa. Search online depending on the country you live in for KETO drinks at Costa/Starbucks. Or just ask at Costa/Starbucks for sugar-free options and a dairy-free milk

Social Media Platforms To Follow:

Supplements REQUIRED on KETO/Vegan:

  • Vegan – Vitamin B12 1-25 mcg daily
  • Keto – Magnesium 200-400mg daily, Sodium 2000-4000mg per day [ NOTE: Sodium is found in a lot of food and in Himalayan salt. Consult a doctor before supplementing please] and Potassium 4000mg per day – NOTE: Potassium is found in some food. Consult a doctor and ask them how much potassium to supplement on.

Remember that life is not all about ‘WEIGHT LOSS.’ Life is about living it to the fullest and enjoying it to the maximum because you have one FUCKING LIFE! There are days where you will be invited to birthday parties, weddings and friend’s night out or sleepovers. Having some beans or any other higher carb option is NOT the end of the world (unless you have a health conditions and advised by a health professional to completely avoid that food option) At some point, each and every single one of us will slip. And when you slip, the world DOES NOT end and life goes on. You can easily get back on track and this is coming from someone who has PCOS. Remember to focus on HEALTH and nourishing/healing your body with food, rather than punishing yourself to look a certain way. There is abso-fucking-lutely NO OBLIGATION for you to look a certain way. Health comes in different shapes and sizes. You can’t tell how much or what people consume based on their ‘size.’ Fat is distributed differently, people have different metabolic rates and medical history. I am not about promoting obesity as it comes with a lot of health issues like being underweight, I am here to promote self-love, confidence and body positivity. The size and weight of someone else is none of your goddamn business! People talk about ‘health conditions’ when they see someone overweight, even though that body shamer himself/herself orders ‘diet coke’ with their cheese burger every week end. Focus on reducing stress, getting at least 7-8 hours of sleep, drinking more water, eliminating emotional vampires, nourishing your body and LOVE THE FUCK OUT OF IT.

On that note, here are some social media influencers who are HUGE advocates for self-love and body positivity:

Finally as promised, here are some photos of the meals mentioned earlier with their caption.

Edamame spaghetti with QUORN sausages, almond cream, veggies and some vegan mozzarella from Violife.
Walnut Chilli and Cauliflower rice with saffron
Soft bread topped with avocado mixed with some lime juice, chia seeds, Himalayan salt and black pepper.
Cocoa Notmeal topped with walnuts and strawberry
Palmini pasta with veggies and cashew cream
Cauli Mash, mixed veggies and vegan mushroom burger
Spicy Shiitake Tofu
Chocolate Waffle with hazelnut cocoa sauce
Chia pudding topped with raspberries, macadamia nuts and peanut butter
Microwave Pizza
Mushroom soup and vegan meatballs with veggies mixed in
Almond pancakes topped with cream cheese and cinnamon
Peanut butter cookies topped with coconut cream mixed with xylitol and cocoa powder
Sugar-free iced coffee with almond milk from Starbucks at Amsterdam Airport

One Reply to “The Ultimate Guide To Vegan Keto”

  1. Definitely bookmarking this! I’m vegan (not keto) but there are a lot of cool recipes on this blog. A really well-written and thought out post. Keep up the good work. <3

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