Vegan Ketogenic Diet – Veganism has been more tangible lately because there are more people aware that adding animal products to their diet will just make them ruthless. Since veganism has grown rapidly, there are a number of healthy diets that you can take into your consideration, including vegan ketogenic diet.
Vegan Ketogenic Diet Guide
- Vegan Ketogenic Diet Guide
- About Ketogenic Diet
- Ketogenic Diet and Vegan
- So, What is a Vegan Ketogenic Diet?
- Ketogenic Diet for Vegan
- Good Carbs Versus Bad Carbs for Vegan Ketogenic Diet
- NOT Vegan Keto Food List – Bad Carbs that You Need to Ditch
- Vegan Keto Food List – Good Carbs that You Need to Have
- Vegan Ketogenic Diet Meal Plan Samples
- BONUS: 7-Day Vegetarian Keto Diet Meal Plan & Menu (from Dietingwell.com)
About Ketogenic Diet
Maybe you are wondering what ketogenic diet is and why you might want to apply it in your everyday life. Well, ketogenic diet is cutting down on your carbohydrate intake and replacing it with high-fat intake and adequate protein.
In your body, carbs will be broken down into insulin and glucose. And when it comes to energy, your body will choose glucose better than any other energy sources as it is the simplest molecule that can be converted into energy.
Many people buy ─or are convinced─ the delusion of fat as the villain. They think cutting back on fat intake can help them get their ultimate body goals.
It actually, couldn’t be further from the truth. One thing that should be reduced is the carb intake. By reducing it, you will get your body to be in the state of ketosis.
Ketosis is the natural state of our body that enables us to survive when the food intake is low by producing ketones, the breakdown of fats in the liver. And that is the ultimate goal of ketogenic diet, reaching the metabolic state in which your body uses fats ─instead of carbs─ as energy.
Ketogenic Diet and Vegan
When you hear the word “fat”, what may pop into your mind? Grease? Beef? Pork? Animals? And that will make vegans have goosebumps. Another problem lies in the vegan foods, most of which are high in carbs while we know that the ketogenic diet 101 is keep your carb intake low.
Then, some other frequently-asked questions occur. Is there a vegan ketogenic diet? Can a ketogenic diet be vegan? Why not? Even if you are a vegan, you can still take this diet and stay healthy.
So, What is a Vegan Ketogenic Diet?
We all know that pursuing ketogenic diet properly for a vegan is kind of no picnic. But it does not mean that you cannot do some tricks to tweak it. What you need to do is just finding out vegan ketogenic diet food list so that you can arrange your vegan ketogenic diet plan.
And talking about the list, keep reading this article as it will show you some vegan ketogenic diet dos and don’ts lists that include the tricks of pursuing proper ketogenic diet so that you can reach your ultimate body goal without compromising on being a vegan.
Ketogenic Diet for Vegan
Since it is impossible for a vegan to consume animal-based products as the sources of fat, ketogenic diet for vegan may be a bit different from what an omnivore usually has. A vegan will still have carbs in their meal, but they must be good carbs.
Good Carbs Versus Bad Carbs for Vegan Ketogenic Diet
Good carbs are high fiber and nutrient foods. They are processed minimally or not processed at all so that they will be absorbed slowly in your system and, as a result, help you maintain your blood sugar levels.
Bad carbs, on the other hand, are heavily processed carbs that are prone to be converted as sugar faster than the good ones. If you consume too many bad carbs, your blood sugar levels will rise quickly and the insulin released by pancreas whose function is to turn sugar into fuel will not work properly. As a result, you will put on some weight.
Therefore, to pursue a proper vegan ketogenic diet plan , you have to recognize the carbs you take. Fortunately, you do not need to break a sweat to distinguish bad carbs and good carbs.
NOT Vegan Keto Food List – Bad Carbs that You Need to Ditch
These foods and beverages that you need to get rid of from your pantry if you want to pursue ketogenic diet. These bad carbs usually contain refined sugar and white flour.
- Chips, crackers, and pretzels
- Non-diet sodas
- Fruit juices
- White potatoes
- Sweet potatoes
- Starchy vegetables
- White Rice
- Any other packaged foods with refined sugars or flours
Vegan Keto Food List – Good Carbs that You Need to Have
These low-carb foods will help you reach your ultimate body goal and maintain your blood sugar levels.
Some vegetables can be high in carbs, while some others are low in carbs which will be perfect for your ketogenic diet.
And these are the low-carb vegetables:
- Collard greens
- Bell peppers
- Swiss chard
- Red and white cabbage
- Green beans
- Summer and winter squash
Fruits are usually high in sugar, thus you need to cut back on eating all kinds of fruits but berries. Surprisingly, berries tend to be low in carbs and sugars which make them a perfect snack that you can have at night without feeling guilty.
And those berries are:
It is certain that ketogenic diet includes low-carb foods that may taste bland. These keto-diet-friendly spices may come in handy. They can add a little magic to the bland taste so that your foods will be more lip-smacking.
- Cayenne pepper
- Pepper and salt
- Chili powder
- Lemon or lime juices
Condiments and Other Spices
Make your vegan ketogenic diet more scrumptious and less terrible by adding these guilt-free condiments that you can get from the supermarket near you. They are carb free or the carb found in these condiments are merely in a wee drop. Add them to your vegan ketogenic diet shopping list as you will want to store them in your pantry.
- Soy sauce or coconut aminos
- Yellow mustard
- Sugar-free ketchup
- Hot sauces
- Worcestershire sauce
- Mayonnaise (look for brands made with cage-free eggs)
- Sauerkraut (free of sugars)
- Sugar-free or low-sugar high-fat salad dressings
Sources of Protein for Vegan Ketogenic Diet
The objective of ketogenic diet is to replace high-carbohydrate foods with high-fat ones and adequate protein. Protein is essential to make you feel stuffed for a longer period of time and improve your metabolism. And these are vegan-friendly protein that you can have for your ketogenic diet plan.
- Beans and Legumes
- Soy protein powder
- Vegetable protein powder
Although you are a vegan who vigorously opposes any mistreatments, it does not mean you cannot indulge yourself with meaty foods. Besides, the idea of ketogenic diet is having high-fat foods instead of high-carb ones. And these meat substitutes will better your ketogenic diet.
- Soy burgers
- Meatless bacon and sausages
- Chicken or fish substitutes
- Tofu dogs or vegetable dogs
Oils and Vinegars
If eating raw foods is not your cup of tea, you can do a few tweaks to turn a flavorless food into a luscious one by cooking it or tossing it using vegan-friendly oils and vinegars.
- Extra virgin olive oil
- Canola oil
- Grapeseed oil
- Peanut oil
- Coconut oil
- Palm shortening
- Assorted vinegars
Some Other Sources of Fat
If you are looking for some high-fat yet vegan-friendly foods, these nuts may come in handy. They can fulfill your fat needs when you pursue ketogenic diet because some nuts are high in fats yet low in carbs. They are exactly what you are looking for.
- Brazil nuts
- Macadamia nuts
- Unsweetened coconut
- Pine nuts
Vegan Ketogenic Diet Meal Plan Samples
Now you have got a number of good carbs and some vegan-friendly fats and proteins in the lists. And, perhaps, you feel worked up with an overwhelming idea of vegan ketogenic diet meal prep. Take it easy! Here are some meal plans that might useful for you.
Vegan Ketogenic Meal for Breakfast
Breakfast is the most important and indispensable meal time in a day. Your breakfast menu determines the way you do your stuff in a day. A breakfast must be processed sustainably which includes low-carb foods and satisfying enough which includes protein. But, it must be simple because you do not want to come late, do you?
1. Cashew Yogurt “Sundae”
This is a convenient way to have a healthy vegan keto breakfast. What you need to do is finding any low carb vegan cashew yogurt in the supermarket near you.
Preparing this delectable breakfast is just a breeze. Into a bowl, add 2/3 cup of low carb vegan cashew yogurt. Then, let’s go to your favorite step ─ adding toppings of your choice as long as they are low in carbs, high in fats and contain sufficient protein.
In this cashew yogurt “sundae” recipe, you can add 1 tbsp of hemp seeds, 1/4 cup sliced strawberries and 1 tbsp chia. It tastes great with the subtle sweetness and sour taste of strawberries will refresh your day.
2. Keto Crispy Flaxseed Waffles
Do you miss having classic thing for your breakfast? Waffles are one of the most ubiquitous menus for breakfast. And these waffles are just perfect for any vegans who pursue ketogenic diet. They are grain-free, sugar-free, low-carb and vegan-friendly.
- 1 tablespoon gluten-free baking powder
- 2 cups roughly ground golden flaxseed
- 1 teaspoon sea salt
- 2 teaspoons ground cinnamon
- 10 teaspoons of finely ground chia seed
- ½ cup water
- ⅓ cup avocado oil or extra-virgin olive oil
- Mix finely ground chia seed with 15 tablespoons warm water. Let it sit for about 5 minutes until it is gooey. Set aside.
- Preheat your waffle maker to medium heat.
- In a large bowl, mix flax seed, baking powder and sea salt. Whisk them well and set aside.
- Add mixture of chia seed and warm water (step 1), water and oil to a blender. Blend them well on high speed for 30 seconds or until foamy.
- Pour the liquid mixture to the large bowl in which the flaxseed mixture sit.
- Stir with a spatula, just until incorporated. You will find it very fluffy. Once incorporated, allow to sit for 3 minutes.
- Add the ground cinnamon.
- Divide mixture into 4 servings. Scoop each; one at a time, onto the preheated waffle maker and close the top. Cook until it beeps and repeat with remaining batter.
These waffles are so great and convenient. You can eat them immediately or freeze them in an air-tight container for a couple of weeks so that you can save your time and do not have to slave over a hot stove. You only need to toast the frozen waffles before serving them.
Vegan Ketogenic Meal for Lunch
Lunch is a time when you gain your energy back after doing your stuff. You obviously need something filling yet simple because you might not want to break a sweat for lunch. Try the following vegan ketogenic diet recipes for lunch.
1. Quick and Easy Vegan Caesar Salad
Yep. This is like what you think. Raw, healthy and bland? Well, you will need to eliminate your last remark because this salad is raw, healthy and tasty. Thanks to the avocado and lemon juice dressing that makes this salad as scrumptious as what you usually find in vegan ketogenic diet book.
- 12 cups chopped romaine leaves
- 2 tablespoons water
- 1 ripe avocado
- 3 tablespoons lemon juice
- 3 cloves of garlic, minced
- 1 tablespoon caper brine
- 2 teaspoons Dijon mustard
- 1 tablespoon capers
- Sea salt and fresh ground pepper
- ¼ cup hemp seeds
- Into a blender, add avocado, garlic, lemon juice, water, brine, capers, mustard and salt and pepper. Blend them for about 30 seconds or until smooth. If it is too thick, you can add more water to dilute it until you get the consistency of pudding. Do not add too much water because you will want the dressing stay creamy.
- Spoon dressing into a bowl and stir in hemp seeds. You will get that ‘Parmesan’ feel.
- Place romaine in a large salad bowl, drop dressing on top and toss leaves until fully coated.
- Serve immediately!
2. Roasted Red Pepper Soup
This thick and creamy soup is just perfect for your lunch. And, the most wonderful thing is it is very easy to make.
- 2 tablespoons organic coconut oil
- ½ cup or about 2 roasted red peppers, chopped
- 1 large shallot, finely chopped
- 1 teaspoon celery salt
- 1 splash apple cider vinegar
- 1 tablespoon seasoned salt
- 1 pinch crushed red pepper flakes
- 1 teaspoon organic paprika
- 4 to 5 cups Cauliflower, broken into florets
- 1 pinch fresh thyme
- 1 cup organic coconut milk
- Heat coconut oil over medium heat in a heavy bottomed pot.
- Saute chopped shallots for about 3 minutes or until soft. Add chopped roasted red peppers and seasonings. Stir well and cook for 2 or 3 minutes or until they are mixed evenly.
- Add cauliflower, vinegar and fresh thyme. Bring to a simmer, cover the pot and cook them until the cauliflower is very soft about 10 to 15 minutes.
- In your blender, puree soup until smooth or you can leave some chunks if you like it. Return the fully blended soup back onto the stove.
- Gently mix in the coconut milk.
- Serve immediately!
Vegan Ketogenic Meal for Dinner
Dinner is a time when you can gather with your beloved family while having delectable dinners in the dining room. Since it is a part of family time, you will want to cook a lip-smacking dish that makes your family want some more.
1. Low Carb Vegan Bibimbap
Vegan ketogenic diet meal can be as delectable as this Bibimbap. We all know that Bibimbap is a traditional cuisine from South Korea. Now, you can impress your family and friends with this vegan-friendly version of Bibimbap without compromising the taste.
- 1 carrot, grated
- 1 tablespoon soy sauce
- 2 tablespoons regular white vinegar
- 200 tempeh, sliced into squares
- 2 tablespoons sesame seeds
- 1 small red bell pepper, cut in strips
- ½ cucumber, cut in strips
- 4-6 broccoli florets, in thin spears
- 300 gram raw cauliflower, riced
- 2 tablespoons gochujang chili paste
- 1 tablespoon soy sauce
- 1 teaspoon sesame oil
- Some concentrated liquid sweetener to taste
- Dip in the tempeh squares in the mixture of soy sauce and white vinegar. Set them aside for a couple of minutes.
- Fry the tempeh with some oil in a pan on medium heat. Take them out of the pan when it’s done.
- Sauté the peppers, broccoli and carrot. Cover with a lid. Cook for a couple of minutes. Make sure they are not overcooked so that they remain a bit crunchy.
- Stir fry the riced cauliflower with some oil in another pan until tender.
- Now, it is time to make the sauce by mixing the chili paste, vinegar, soy sauce, oil and sweetener. Add a little water if you want to make it less thick.
- Divide the cauliflower over two plates, put the tempeh, peppers, broccoli, carrot and raw cucumber on top. Pour the sauce over them and sprinkle with the sesame seeds to kick it up a notch. Mix everything on your plate before eating.
Now you know that pursuing vegan ketogenic diet is not that hard. You only need to concoct the good carbs with some herbs and fats to reach your body goal and try to avoid the bad carbs.
If you are not really into raw foods, there are always tricks to make your foods tasty and healthy. And do not forget to consult your doctor before pursuing the vegan ketogenic diet.
BONUS: 7-Day Vegetarian Keto Diet Meal Plan & Menu
Here’s a 7-days meal plan sample and additional informations we quoted from Dietingwell blog.
- Breakfast: High-Fiber Cereal with Fruit
- Lunch: Spicy Black Bean Soup with a Green Salad
- Snack: Vegetable Spring Rolls Wrapped in Romaine Lettuce with a Spicy Peanut Sauce
- Dinner: Spinach Pie with Walnut Crust. Serve with a Vegetable Salad
- Dessert: Red Grape Truffles with an Almond Crust
- Breakfast: Oatmeal with Fruit
- Lunch: Indonesian-Spiced Tempeh and Vegetable Salad
- Snack: Celery Stuffed with Hummus and Sun-Dried Tomatoes
- Dinner: Black Bean and Sesame-Stuffed Portobello Mushrooms. Serve with Mixed Vegetable Salad
- Dessert: Apple and Zucchini Cake
- Breakfast: Spinach and Mushroom Frittata
- Lunch: Vegetable Chef Salad with Tofu
- Snack: Roasted Eggplant Dip with Whole Grain Crackers
- Dinner: Roasted Eggplant Lasagna with Spinach Pesto
- Dessert: Poached Pears with Chocolate Sauce
- Breakfast: Tofu Benedict
- Lunch: Crunchy Vegetable Slaw. Serve with Moroccan Spiced Lentil Soup
- Snack: Jicama Sticks with Jalapeno Hummus
- Dinner: Portobello Patties with Parsley and Cilantro Sauce. Serve with a Vegetable Salad
- Dessert: No-Crust Apple Crumb Pie
- Breakfast: Scrambled Tofu
- Lunch: Cajun Tempeh Chicken Salad. Serve with Spicy Creole Gumbo with Collard Greens.
- Snack: Spinach and Artichoke Dip with Assorted Raw Vegetable for Dipping.
- Dinner: Vegetarian Sloppy Joes (Ground Portobello Mushrooms mixed with Vegetable Burger). Serve with a Green Vegetable Salad.
- Dessert: Blueberry Soy Cheesecake with Granola Crust
- Breakfast: Coffee and Chocolate Smoothie (Soy Milk and Cocoa Powder with Splenda)
- Lunch: Four Hearts Salad (made with Hearts of Palm, Romaine Heart, Artichoke Heart, and Celery Hearts). Serve with Split Pea Soup with Cabbage and Soy Bacon Bits.
- Snack: Mushrooms stuffed with Spinach and Pine Nuts
- Dinner: Stuffed Eggplant. Serve with a Vegetable salad
- Dessert: Walnut and Fudge Truffles
- Breakfast: Tofu and Strawberry Smoothie
- Lunch: Summer Vegetable Bisque. Serve with Soy Egg Salad (serve on a bed of lettuce).
- Snack: Cucumber Slices with Mushroom and Olive Tapenade
- Dinner: Vegetable Burgers with Black Bean Sauce. Serve with Green Vegetables Salad.
- Dessert: Chocolate Silk Pie with Almond Crust.
Standards for a Moderate Ketogenic Diet
There are many types of ketogenic diets. The strictest versions may limit your carb intake to no more than 20 grams a day.
Although lower carb diets typically result in more and faster weight loss, most people can’t stay on those diets for the long-term.
Following a moderate ketogenic diet is the best way to stick with a diet that will help you lose or maintain weight, and become as healthy as possible.
Use the following as a guideline for the best results:
- Daily Carb Allowance – no more than 50 grams.
- Daily Fiber Allowance – 25 to 35 grams
- Daily Fat Grams – 50 to 60 grams
- Daily Calorie Count – 1,400 to 1,500
Other Long-Term Vegan Ketogenic Diet Tips
Become familiar with the correct portion sizes for each type of food you eat. The Mayo Clinic offers easy to remember visual cues to help you stay on track.
For instance, serving of fruit should be no larger than a tennis ball. A serving of most vegetables should not exceed the size of a baseball. One serving of carbs should be about the size of a hockey puck.
Your dairy serving should be the size of 3 or 4 dice. A protein serving should be the size of a deck of cards. Each serving of fat should not be larger than 2 dice.
Don’t Be Afraid to Experiment
Try to stay open to trying new foods and ways of preparing old favorites. Use spices you have never tried before, and keep an eye open for new recipes.
Finding new and tasty ways to prepare dishes will help you stay consistent with the ketogenic diet. The result is that you will reap the long-term benefits of maintaining a healthy, nutritious way of eating over your lifetime.
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