7-Day Vegan Keto Meal Plan for Balanced Low Carb Eating

7-Day Vegan Keto Meal Plan

The ketogenic diet has grown in popularity due to its benefits for weight loss, blood sugar control, mental clarity and more. But following keto while maintaining a vegan diet can seem challenging. This 7-day vegan keto meal plan makes it simple to get started.

This ketogenic vegan meal plan provides balanced macronutrient ratios for ketosis, along with delicious plant-based recipes. It eliminates guesswork while offering variety and nutrition. Let's look at how to follow vegan keto guidelines and the complete weekly plan.

Benefits of Vegan Keto

Going vegan keto combines the advantages of the high fat, low carb ketogenic diet with vegan nutrition. Potential benefits include:

• Weight loss from ketosis and calorie deficit
• Reduced appetite and cravings
• Improved mental focus and cognition
• Stable energy and reduced fatigue
• Lower inflammation from plant-based foods
• Decreased risk of chronic disease
• Higher intake of vitamins, minerals and antioxidants

With proper meal planning, you can experience these benefits while avoiding animal products.

Following a Vegan Ketogenic Diet

Here are some tips for following vegan keto guidelines successfully:

• Restrict net carbs to 30-50g daily for ketosis.
• Increase healthy fats like avocado, nuts, seeds and plant-based oils.
• Include moderate plant-based protein at each meal.
• Supplement with vegan omega-3s from algae.
• Eat a rainbow of low carb vegetables.
• Flavor foods with herbs, spices, vinegars, and lemon.
• Use vegan keto recipes and meal plans for simplicity.

With some adjustments, you can reach ketosis without animal products. Let's look at a full week of delicious vegan keto recipes.

7-Day Vegan Keto Meal Plan

This meal plan provides approximately 1400-1600 calories daily to create a calorie deficit for weight loss. It keeps carbs low and fat high for ketosis, uses nutritious ingredients, and provides flavorful plant-based recipes. Feel free to adjust serving sizes based on your calorie needs.

Day 1

Breakfast: Tofu Vegan Frittata

This easy baked frittata is packed with protein and veggies. Dice firm tofu and saut with spinach, onions and bell pepper. Add turmeric, nutritional yeast and chickpea flour to create the "egg" mixture. Pour into a greased pan, top with cherry tomatoes and bake.

Lunch: Low Carb Vegan Chili

Warm up with this hearty chili. Saut diced peppers, mushrooms and onions, then add vegetable broth, crushed tomatoes, extra virgin olive oil, spices and rinsed beans. Simmer until thickened. Top with sliced avocado.

Dinner: Vegetable Curry Stir Fry

This quick stir fry is filled with veggies. Heat coconut oil and cook broccoli, carrots, bell pepper, onion, cauliflower rice and chickpeas. Add curry powder, garlic, ginger, chili paste and lite coconut milk. Serve over riced cauliflower.

Snacks: Celery sticks with almond butter, keto coconut fat bombs

Day 2

Breakfast: Chia Pudding

Chia seeds make a satisfying vegan breakfast. Mix chia seeds with unsweetened almond milk and a touch of maple syrup. Refrigerate overnight to thicken. Top with fresh berries in the morning for added nutrition.

Lunch: Smashed Chickpea Salad Sandwich

For a fiber and protein-packed lunch, spread chickpea salad onto vegan bread or lettuce wraps. Mash chickpeas with vegan mayo, chopped celery, diced red onion, parsley and lemon juice.

Dinner: Tofu Vegetable Stir Fry

Try this simple vegan stir fry. Press and cube firm tofu. Cook in coconut oil over high heat until browned. Add brussels sprouts, broccoli, bell pepper, garlic and ginger. Toss in coconut aminos sauce. Serve with cauliflower rice.

Snacks: Cucumber slices with vegan cream cheese, keto peanut butter protein bar

Day 3

Breakfast: Vegan Breakfast Tacos

These vegan breakfast tacos are protein-packed. Cook crumbled tofu, spinach and onion. Wrap in cassava or corn tortillas with salsa, avocado and cilantro.

Lunch: Eggplant Lasagna

For a comforting vegan meal, make eggplant lasagna. Layer sliced eggplant with vegan ricotta, marinara sauce and non-dairy mozzarella cheese. Bake until hot and bubbly.

Dinner: Cauliflower Fried Rice

Cauliflower makes a low carb "rice" base for vegan fried rice. Stir fry riced cauliflower with peas, carrots, bell pepper, onions, garlic and cubed firm tofu. Season with coconut aminos and sesame oil.

Snacks: Green smoothie with vegan protein powder, mixed nuts and seeds

Day 4

Breakfast: Vegan Breakfast Burrito

Grab and go with this easy breakfast burrito. Stuff a low carb wrap with tofu scramble, vegan cheese, salsa and spinach.

Lunch: Mason Jar Salad

Build your own mason jar salad for work lunch. Layer greens, quinoa, chickpeas, tomatoes, onions, vegan dressing and hemp seeds. Shake to mix.

Dinner: Vegan Fajitas

Sizzling vegan fajitas are an easy weeknight dinner. Saut bell peppers and onions in avocado oil. Add spices like cumin, garlic and chili powder. Wrap in lettuce leaves or low carb tortillas with guacamole.

Snacks: Celery with almond butter, keto coconut clusters

Day 5

Breakfast: Chocolate Protein Oatmeal

This chocolate protein oatmeal will curb cravings. Cook oats in unsweetened non-dairy milk with vegan protein powder, cocoa powder, peanut butter and stevia.

Lunch: Buffalo Chickpea Wraps

Enjoy vegan buffalo "chicken" wraps for a spicy lunch. Toss chickpeas in hot sauce. Stuff into lettuce leaves and top with celery and vegan ranch dressing.

Dinner: Eggplant Parmesan

Baked eggplant Parmesan makes a delicious Italian dinner. Bread and bake eggplant slices, then layer with marinara, vegan mozzarella and basil.

Snacks: Sliced bell pepper with guacamole, vegan fat bomb coffee smoothie

Day 6

Breakfast: Vegan Breakfast Burger

These grab-and-go vegan breakfast burgers are protein-packed. Make patties with mashed chickpeas, oats, chia seeds and spices. Cook and place on low carb buns with vegan cheese and avocado.

Lunch: Low Carb Buddha Bowl

Build a balanced buddha bowl for lunch. Top greens with broccoli,

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.