It’s a myth that the keto diet is just meat with little to no veggies. However, the opposite is true. A well-balanced keto diet is full of nutritious low-carb vegetables. In fact, many people thrive on the vegan diet as well as the keto diet.
So, if you’re a vegetarian or vegan already and want to try the keto diet, I’ve got you covered with delicious recipes that will give you all the benefits of keto but without all the meat and dairy found in typical vegetarian keto recipes.
And if you’re already on a keto diet but want to start transitioning to a plant-based lifestyle, I suggest you make Keto vegan recipes one day each week. Meat-free Mondays are a great way to start, and here are 42 vegan keto diet recipes to swoon over meat lovers.
vegan keto diet plan
Many vegetarians eat eggs and dairy products as part of their diet. However, there is a lot of misinformation about these things, eggs are considered unhealthy while dairy products have been categorized as superfoods.
I respectfully oppose this.
eggs They are a great source of proteins and essential vitamins as well as amino acids. In fact, each egg contains 7 grams of protein and 5 grams of healthy fats. Yes, you should eat the egg yolk!
On the other hand, while dairy products can be considered a source of protein, their health risks outweigh their minor benefits.
Don’t worry, you can still enjoy nut-infused “cheese”, and we have plenty of recipes that will satisfy your craving for cheese without the inflammation, indigestion, constipation, etc. dairy can cause.
You can try this keto cashew cheese recipe that tastes just like ricotta cheese or keto cauliflower cheese that tastes like American cheese.
And to help you even more, here are some quick tips for transitioning to a vegan keto diet:
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Avoid highly processed foods. Just because the packaging says the food is vegan doesn’t mean it’s healthy. Oreos and Ritz biscuits are vegan, but I don’t think you can call healthy.
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Increase high-quality fats From sources like healthy oils, avocados, and flaxseeds.
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Make sure to eat plenty of high-quality protein. Eggs, high-protein vegetables, and nut-based “cheese” are great options.
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Eliminate peanut butter and other legumes. Many vegans eat peanut butter and legumes for protein. However, it is not as healthy as you think.
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Make sure to hit your macros (Fat, Carbohydrate, Protein) for a Balanced Keto Diet.
A typical daily vegan keto meal plan might look like this:
And if you want more vegan Keto recipes, you can find them all here.
vegan keto diet plans
My biggest tip if you are a vegan and are considering following the keto diet is to get the recommended amount of protein each day. You can use this easy macro calculator to find out how much protein you need each day to maintain lean muscle mass.
Many people who follow a plant-based diet use soybeans as their main source of protein. Unfortunately, soy may not be as healthy as you’ve been told, which is why we don’t recommend it as part of any keto lifestyle.
However, you can follow a completely soy-free vegan diet and get plenty of protein every day.
- Protein rich vegetables A great way to get protein every day. Artichokes, asparagus, broccoli, brussels sprouts, kale, and spinach are great plant sources of low-carb protein.
- Nuts and nut butter Another source of vegetable protein. Almonds and pistachios contain more than 20 grams of protein per 100 grams. Cashews and walnuts aren’t far behind with over 15 grams of protein per 100 grams.
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Seeds and seed butter They contain more protein than nuts and nut butters. Hemp seeds and pepitas (pumpkin seeds) contain about 30 grams of protein per 100 grams. Flaxseeds and sesame seeds aren’t too far behind as they contain less than 20 grams of protein per 100 grams.
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Spirulina, also called blue-green algae, is another great source of protein with 4 grams of protein per tablespoon and 57 grams of protein per 100 grams. Just add a few tablespoons to your favorite green smoothie to give yourself a huge protein boost!
- Pea protein powders It is one of the most widely used and most versatile plant protein sources with approximately 27 grams of protein per 100 grams. you can use Flavored Pea Protein Powders To make smoothies or delicious desserts. Unflavored pea protein powders can be easily added to sauces, soups, and stews to increase the protein content without affecting the taste of the food.
A typical daily vegan keto meal plan might look like this:
Indian vegetarian recipes وصفات
It has always been my favorite Indian recipe with all the delicious flavours turmeric Curry spices and tasty vegetables are low in carbs. In fact, when I first started the keto diet, Indian recipes became a staple for me because many of them were already keto.
Additionally, Indian recipes are great options for vegetarians and vegans since the recipes are usually meat-free and already dairy-free.
All you need is two cans of unsweetened coconut milk plus a few spices, and you’ll be on your way to making your favorite Indian dishes at home.
And if you are new to Indian food, let me suggest you try this Keto Curried Eggs Recipe or Keto Golden Milk Ice Cream recipe, which will give you a glimpse of Indian spices but in familiar foods.
And if you’re hungry for more vegan Indian recipes, take a look at my Keto Eggplant Coconut Curry recipe with turmeric keto “rice.”
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