Ketogenic foods are all the rage right now, being on every restaurant menu and store shelves.Certainly, you’ve done the research and you would like to practice the ketogenic diet for several health reasons.
The standard keto diet consists of consuming high fat and low carbohydrates and various necessary calories coming from animal-based products.
If you are new to Keto, or confused about all best meals fuss and you need some help. You can still check out the 28 Day Keto challenge, because it will definitely walk you through your journey and help you follow it correctly.
If you’re highly interested in trying this diet, you may be wondering what plant-based foods are keto-friendly and if it’s possible to be vegan on a keto diet.
On one hand, many vegan products should be avoided such as starchy root vegetables.
On the other hand, there are still plenty of plant-based ketogenic-friendly resources to pull from.
Such as, leafy greens, tofu, almond butter, avocados, keto-veggies, and many more that you can still include in your new Vegan-keto diet.
We’ve scoured the web and some of our favorite food bloggers to find you the very best keto-friendly vegan recipes.
CAN YOU DO A KETO DIET IF YOU ARE VEGAN?
Vegan diet is based on excluding all animal products. While the ketogenic diet is famous for being a high-fat, low-carb, moderate-protein diet and for its surprising effects on weight loss and improving health in general.
Though often associated with animal foods, this way of eating can be adapted to fit plant-based meal plans — including vegan diets.
Only with careful planning and mastering the basics of combining the two , keto and Veganism, vegans can reap the potential benefits of a keto diet.
For you to start a Vegan-Keto diet properly, you’ll need to master all the basics.
VEGAN KETO DIET BASICS
Once you start following a Vegan-Keto diet, you definitely have to reduce your intake of carbs and replace them with healthy fats and sources of protein.
Evidently, animal products are excluded from the vegan-keto diet, such as eggs, meat, poultry, seafood and dairy.
Also make sure to:
- Boost your intake of high-fat vegan products for instance avocados, nuts, vegan butter and cheese, coconut and olive oil.
- Be friends with intake of leafy greens and low-carb vegetables.
- Minimize your intake of carbs. Only opt for 35 grams per day from whole grains and beans.
- Exclusively consume plant-based proteins like full-fat tofu and tempeh
- Decrease intake of sugar
- Do not consume any processed foods.
- Enjoy eating berries, but in moderation.
- Include condiments such as: herbs, lemon juice, spices and nutritional yeast
SIDE EFFECTS OF VEGAN KETO DIET
The transition to a keto diet can definitely be hard, and often referred to as the Keto flu. A phase in which your body gets challenged and switches from burning glucose to fat for energy.
As a result, disagreeable symptoms happen. The side effects may include:
In order to reduce the effects of the keto flu symptoms, you have to have some rest, stay hydrated all the time and engage in non consuming energy activities.
What you could also do, is supplementing with the electrolytes magnesium, sodium and potassium can help reduce certain symptoms, such as muscle aches, headaches and insomnia.
By the virtue of the Vegan Keto is restricting a lot of food and it’s not suitable for everybody.
Therefore, people with type 1 diabetes, pregnant women or are in the breastfeeding phase, as well as athlete or those with an eating disorder record are not advised to follow the Vegan-keto diet.
So if you are planning to transition to a vegan-keto diet, make sure to consult a doctor to ensure you are fit enough to follow the diet.
17 Delicious Vegan Keto Recipes for Breakfast, Lunch & Dinner
Though the vegan keto diet may seem very restrictive, many meals can be constructed using vegan-friendly ingredients.
Seemingly, the Vegan Keto diet has a very restrictive meal plan, but many meals can be made with vegan-friendly ingredients.
We have gathered for you 17 amazingly delicious vegan-keto recipes for all day meals to help you start your diet.
Most traditional breakfast meals are based around sugar-heavy cereals and sweet bread (Not healthy at all).
The ketogenic diet is making a rage to change this perception of breakfast. Instead of grabbing for that toasted piece of wheat bread with jelly on top, keto will have you gobbling down some high-fat and incredibly filling alternative options.
1.Coconut almond chia pudding.
One of the most satisfying and creamiest breakfasts you can make, is the chia pudding. It’s loaded with fiber, protein and omega-3s. It’s 4 in one, Vegan, gluten-free, paleo and keto.
2.Tofu scramble with vegan cheese and avocado
The fact that this dish is high in protein and nutrition will make you start your day full of energy. It’s not eggs, but it’s delicious tofu and you’ll love it.
3.Antioxidant Green Tea Porridge
This recipe if loaded with all the goodness of green tea, slowly infused and flavor topped with rich toppings.
4.Tofu scramble with vegan cheese, mushrooms and spinach
The main ingredient of this recipe is the tofu, seasoned with nutritional yeast for a cheesy flavor. The tofu is scrambled and sautéed with onions, spinach, mushrooms and vegan cheese
5.Maple Cinnamon Latte
Everyone wants their breakfast to be made in minutes, and this Maple cinnamon latte is what you are looking for. The latte wiping doesn't require big equipment but only a blender. Thi naturally dairy-free drink is dreamy and will make you enjoy the start of your day.
It may not become clear until you begin the ketogenic diet, but lunch is oftentimes the most carb-heavy meal. This is where prepping at home and bringing a sack lunch will come in handy.
It’s best to use lunch recipes that are fewer ingredients and therefore are easier to prep and pack, less detrimental to your wallet, and are simpler to substitute in order to make keto diet friendly.
Once you start the ketogenic diet you’ll start to realize that lunch is the most carb-heavy meal.
Therefore, prepping and having your own lunch at work will be suitable to follow your diet correctly.
Best lunch recipes are those who are easy to make, budget friendly and simple to substitute in order to fit in your vegan-keto diet.
6.Tofu salad, Asian way
Low-carb, high in protein & vegan? Definitely a dreamy salad that everyone wants to eat. The salad consists of a colorful mix of vegan food that are suitable for your diet
7.Creamy coconut and cauliflower curry soup
If you also like bowls meals like me, this creamy coconut milk vegan keto curry soup will please you as well! With the cauliflower base and warm coconut it's make it a nourishing soup full of flavor and healthy fats.
8.Creamy coconut and cauliflower curry soup
We all love noodles, but Zucchini noodles will be your friend now. The mixture of .tomato, and pesto sauce makes it a perfect lunch.
9.Grilled Zucchini and Green Bean Salad
Grilled Zucchinis are easy and simple to make. With the added green bean salad they make a perfect lunch for your day.
10.Raw Zucchini Wraps
Wraps are all time favorites, they are not only super healthy but they refreshing. Zucchini wraps can be filled with vegan cheese and tomato sauce or any type of vegan-keto friendly ingredients.
Though it includes a bit slicing and dicing, but it’s worth the work. With a mixture of onions, peppers and spices, lupini beans and walnuts.
It can be served in bowls with diced avocados and a garnish of parsley and sliced lemon.
A day’s final meal is dinner which can sometimes be challenging to make. Giving its importance, dinner has to include specific nutrient based substituting.
Since grains are not accepted in the ketogenic diet, including vegetables that have grains such broccoli and cauliflower rice as well meat like meat.
12.Cauliflower rice stir-fry with tofu
The main ingredient of this dish is, of course, cauliflower chopped finely into rice-size pieces and cooked to act like rice without the added carbohydrates.
13.Walnut chili with vegan cheese and avocados
As the title indicates this recipe if full of heart healthy ingredients, such as walnuts,vegan cheese, tomatoes, bell peppers and avocado
14.Low Carb Keto Fettuccine with mushroom cream sauce
This recipe is based on low carb fettuccine with mushroom cream sauce. Easy and tasty for sure!
15.Eggplant lasagna made with vegan cheese
With only few preparation steps, the eggplant lasagna with vegan cheese is high in protein and low in carbs. Totally your new way to make Lasagna!
16.Vegan cauliflower mac and cheese
I was surprised that I can finally have a keto mac and cheese. It’s an easy dairy cauliflower mac and cheese and it’s the most healthiest meal ever.
17.Grilled Eggplant Stack With Roasted Red Pepper sauce
Eggplant stacks are always easy to make and good for summer weather. All you need is to slice the eggplants, season them with Paprika and then grill them until crispy. Then layer them with roasted with red pepper sauce and serve it with sliced avocados
The basis of vegan-keto diet is to focus on whole, unprocessed, plant based food.
The diet is linked to numerous benefits such as weight loss, reducing many health disease and diabetes risks.
To ensure the nutrient needs are met, you will certainly need to take certain supplements such as iron, vitamin B12 and D.