How to Do Keto as a Vegan – 7-Day Meal Plan & Food List
Going keto as a vegan might sound like a contradiction at first—after all, the keto diet is heavy on fats and moderate on protein, while veganism eliminates all animal products. But combining both is not only possible, it’s a powerful way to fuel your body with clean energy, reduce inflammation, and promote weight loss.
In this complete guide, we’ll explain how to do keto as a vegan, what to eat, a 7-day vegan keto meal plan, and tips for success. Whether you’re doing this for weight loss, health, or sustainability, you’ll find this plan practical, satisfying, and entirely plant-powered.
🌿 What Is the Vegan Keto Diet?
The vegan keto diet is a high-fat, low-carb, plant-based diet that eliminates animal products while keeping daily net carbs to a minimum (usually under 30g per day). The key focus is:
-
70–75% healthy fats
-
20–25% plant-based protein
-
5–10% carbs (mostly from non-starchy vegetables)
🥑 Can You Be Vegan and Keto at the Same Time?
Yes! The biggest challenge is getting enough fat and protein without relying on animal products. But with smart food choices—like avocados, nuts, seeds, coconut, and vegan protein—you can stay in ketosis while still following a cruelty-free lifestyle.
Vegan Keto-Friendly Foods List
Healthy Fats:
-
Avocados
-
Coconut oil & MCT oil
-
Olive oil
-
Nuts (macadamia, pecans, almonds)
-
Seeds (chia, flax, hemp)
Low-Carb Vegetables:
-
Spinach
-
Kale
-
Zucchini
-
Cauliflower
-
Broccoli
-
Mushrooms
Protein Sources:
-
Tempeh
-
Tofu
-
Seitan
-
Vegan protein powder (pea, hemp, rice)
-
Nutritional yeast
Other Essentials:
-
Unsweetened almond milk
-
Coconut cream
-
Nut butters (no sugar added)
-
Seaweed snacks
-
Vegan cheese (low-carb)
Foods to Avoid on Vegan Keto
-
Grains (quinoa, rice, oats)
-
Legumes (beans, lentils)
-
Starchy vegetables (potatoes, carrots, corn)
-
Most fruits (except berries in moderation)
-
Sugar, maple syrup, agave
-
Bread, pasta, and high-carb baked goods
7-Day Vegan Keto Meal Plan
Day 1:
-
Breakfast: Chia pudding with almond milk & walnuts
-
Lunch: Avocado spinach salad with hemp seeds & tahini
-
Dinner: Coconut curry with cauliflower rice
-
Snack: Seaweed chips & almond butter fat bomb
Day 2:
-
Breakfast: Tofu scramble with spinach & mushrooms
-
Lunch: Zucchini noodles with cashew cream sauce
-
Dinner: Tempeh stir-fry with broccoli & coconut oil
-
Snack: Celery with almond butter
Day 3:
-
Breakfast: Vegan protein smoothie (coconut milk, hemp seeds, berries)
-
Lunch: Vegan keto wrap with avocado, lettuce, and tofu
-
Dinner: Creamy cauliflower soup with olive oil drizzle
-
Snack: Olives & coconut chips
Day 4:
-
Breakfast: Almond flour keto muffins
-
Lunch: Kale salad with pumpkin seeds and tahini lemon dressing
-
Dinner: Grilled seitan with sautéed greens
-
Snack: Chia seed crackers with guacamole
Day 5:
-
Breakfast: Hemp heart and coconut yogurt parfait
-
Lunch: Cauliflower crust pizza with vegan cheese
-
Dinner: Stir-fried tofu with bok choy and sesame oil
-
Snack: Cucumber slices with nut butter
Day 6:
-
Breakfast: Avocado smoothie with spinach and MCT oil
-
Lunch: Eggplant lasagna (vegan cheese + zucchini)
-
Dinner: Mushroom coconut curry
-
Snack: Macadamia nuts
Day 7:
-
Breakfast: Coconut flour pancakes with berry compote
-
Lunch: Vegan lettuce wraps with tofu and cashew sauce
-
Dinner: Stuffed peppers with cauliflower rice
-
Snack: Fat bombs (coconut oil + cacao + stevia)
Tips for Success on a Vegan Keto Diet
-
Track macros: Use an app like Carb Manager to stay within carb limits.
-
Stay hydrated: Ketosis increases water loss—drink plenty of fluids.
-
Supplement: Consider B12, omega-3 (algae-based), and electrolytes.
-
Plan ahead: Prepping meals helps you avoid carb-heavy temptations.
-
Monitor ketosis: Test strips or breath meters can confirm fat-burning.
Get FREE Keto recipes eBook designed to keep you full and on track every day! 🚀
FAQs – Keto as a Vegan
Q1. Is it hard to follow a vegan keto diet?
A: It takes planning but is totally doable with the right ingredients and mindset.
Q2. Can you lose weight on vegan keto?
A: Yes, many people lose weight quickly due to reduced insulin levels and appetite.
Q3. What’s a good vegan keto snack?
A: Coconut chips, olives, chia pudding, and avocado-based fat bombs.
Q4. Do I need supplements on vegan keto?
A: B12, omega-3s (from algae), magnesium, and electrolytes are commonly needed.
Q5. Can I eat fruit on vegan keto?
A: Stick to small amounts of low-carb fruits like berries, and always in moderation.
