Vegan Keto Diet- Overview, Benefits and Meal Plan

Vegan Keto Diet

Vegan and keto diets are two very unique styles of eating. One has no meat at all; the other has huge amounts of it. One has loads of carbs included whereas the other takes all the agony to keep away from it. These two seem to be on the furthest edges of eating habits. A Vegan Keto diet can potentially provide you with some powerful benefits when combined with Vegan Keto Diet.

The keto diet is a high-fat, low-carb, and moderate-protein diet developed for its ground-breaking impacts on weight reduction and overall well-being. Individuals following this eating routine get the extensive majority of their energy from fats and protein.

Where vegan diets are free of animal products, which indicates that they will in general be moderately high in carbs. Vegan diets refrain from animal products, making it progressively hard to eat low-carb. Thus, following a keto diet can be hard for vegans.


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Now, You can imagine a scenario where you\’re energetic about animal rights and still need to be fit and healthy, and you’ve discovered that your body simply doesn’t excel on carbs. Is there a method to join these two? Could an individual go vegan as a keto follower or keto as a vegan dieter?

Even though a keto diet is well connected with animal food, this line of eating can be modified to fit plant-based meal plans — including vegan diets.
A vegan keto diet is a plant-based state of the mainstream ketogenic diet. In any case, with careful arranging, vegans can receive the potential rewards of a ketogenic diet. This article discloses what to eat and what to stay away from a vegan keto diet.

What is a Vegan Keto Diet?

A vegan ketogenic diet is a plant-based diet that follows the principles of the ketogenic diet, which involves limiting carbohydrate intake and increasing fat intake in order to promote ketosis, a metabolic state in which the body burns fat for fuel instead of carbohydrates.

On a vegan keto diet, you would get most of your calories from healthy fats such as avocados, nuts, seeds, and coconut oil, as well as low-carb vegetables such as leafy greens, broccoli, and zucchini. Protein sources on a vegan keto diet may include tofu, tempeh, and other plant-based protein sources.

One of the challenges of following a vegan keto diet is getting enough protein while still staying within the recommended carbohydrate limits. This can be achieved by choosing high-protein plant-based sources such as tofu, tempeh, and legumes, and by including a protein powder supplement if needed.

It’s important to note that while the vegan keto diet can be effective for weight loss and improving certain health markers, it may be challenging to follow and may not be suitable for everyone. It’s always a good idea to speak with a healthcare provider before starting any new diet or exercise program.

Overall, a vegan keto diet can be a healthy and sustainable way to follow a ketogenic diet while also following a plant-based lifestyle. By focusing on whole, unprocessed plant-based foods and getting enough protein and healthy fats, it’s possible to reap the potential health benefits of a ketogenic diet while still following a vegan diet.


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The macronutrient distribution of vegan keto is given below:

  • Fat: 70%
  • Protein: 25%
  • Carbohydrates: 5%

Carbs are ordinarily reduced to under 50 grams each day to reach and maintain ketosis — a metabolic state where your body uses fats for fuel rather than glucose. Since your body uses fat as a basis of energy. It helps you to lose fat fast.

How amazing is that!!

People on a vegan diet enjoy plant-based foods, for example, vegetables, and fruits, and stay away from animal-based products like meat, poultry, eggs, and dairy.

As vegans don’t eat animal products — including meat, fish, eggs, and dairy — they should eat a lot of high-fat, plant-based nourishments to get to ketosis.


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Benefits of The Vegan Keto Diet

Though studies have not explored the accumulative benefits of a vegan keto diet, the several advantages that the two diets individually provide have been given below:

  • Following a vegan diet has seemed to bring down the danger of several health conditions, for example, coronary illness, diabetes, and certain malignant growths.
  • Researchers have revealed that those following the low-carb vegan diet shared progressively critical weight reduction and decreases in:

1. Low Thickness Lipoprotein (LDL) cholesterol
2.  Total cholesterol
3 Triglyceride levels

  • Several studies have shown that vegans have a 75% lower danger of developing
    hypertension and up to a 78% risk decrease of type 2 diabetes.
  • Besides, it has been seen that vegans, in general, weigh less than non-vegans, and the individuals who are vegans are in general fitter than individuals who are non-vegans.
  • Like the vegan diet, researchers have indicated that following the high-fat, low-carb ketogenic diet benefits weight loss and achieving a lower BMI.
  • The keto diet is famous for its viability in weight reduction, glucose control, and decreased coronary illness hazard factors.
  • The Keto diet also helps to manage the symptoms of PCOS, and hypothyroidism beyond weight loss.
  • The keto diet also improves mental concentration, and energy levels, and acts as an anti-inflammatory diet.
  • People following a vegan diet additionally in general have a lower weight record (BMI) than non-vegans.
  • Following both vegan and ketogenic diets may benefit your well-being in comparative manners, all things considered, consolidating the two by following a vegan keto diet would positively affect your overall well-being.

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Possible Drawbacks & Side Effects Of The Vegan Keto Diet

The vegan keto diet has several potential risks, despite the fact that it may improve your health:

The significance of dietary supplements and quality: Important nutrients are typically lacking in vegan diets, especially if they are not well managed. Certain nutrients that some vegan diets lack include vitamin B12, vitamin D, vitamin K2, zinc, omega-3 fatty acids, iron, and calcium. The vegan keto diet is more restrictive than other vegan diets, therefore individuals who follow it must take supplements of premium vitamins and minerals and organize their meals to ensure a diet rich in nutrients. For those who follow a vegan ketogenic diet, it’s crucial to consume fortified foods, prioritize whole foods, and increase nutritional availability, for instance through fermentation and sprouting. Vegan keto dieters could find it challenging to get all the micronutrients they need from food alone, though.

A wise strategy to avoid potential shortages and guarantee that your daily needs are satisfied is to take supplements of some vitamins and minerals that are sometimes lacking in vegan diets.

Possible Side Effects:  It might be challenging to make the switch to a ketogenic diet. The period of transition from a higher-carb diet to a keto diet can be hard on your body and is frequently referred to as the “keto flu.” Unpleasant symptoms could manifest as your body transitions from using glucose to burning fat for fuel.

The following are possible vegan keto diet side effects:

  • Fatigue
  • Nausea
  • Irritability
  • Constipation
  • Inadequate focus
  • Diarrhea
  • Weakness
  • Headaches
  • Muscle Pain
  • Dizziness
  • Trouble Sleeping

Keeping hydrated, getting enough sleep, consuming meals high in fiber, and doing modest exercise can all help reduce keto flu symptoms.

Additionally, taking magnesium, salt, and potassium supplements might help lessen symptoms including headaches, sleeplessness, and muscle aches.

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How to start a Vegan Keto Diet?

To implement the diet correctly, follow these thumb rules:

  • Limit your total carbohydrate consumption to 35 grams or less per day.
  • Eliminate all meat, fish, dairy, eggs, and other animal products from your
  • Eat plenty of low-carb vegetables.
  • Get at least 70% of your calories from plant-based fats.
  • Consume around 25% of your calories from plant-based proteins like nuts, seeds, tofu, tempeh, etc.
  • Supplement with nutrients that you may not be getting enough of (e.g vitamins D3, B12, B6, DHA, EPA, iron, zinc, and taurine.
  • Cook your food in pink Himalayan salt

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Foods to Avoid
  • Grains – Wheat, corn, rice, cereal, etc.
  • Legumes — lentils, black beans, peas, etc.
  • Sugar – honey, agave, maple syrup, etc.
  • Fruit – apples, bananas, oranges, etc.
  • Tubers – potato, yams, etc.
Do Eat
  • Vegan “meats” — tempeh, tofu, seitan
  • Mushrooms
  • Leafy greens – spinach, kale, fenugreek
  • Above-ground vegetables – broccoli, cauliflower, zucchini, bitter gourd, bottle gourd, bell peppers
  • High-fat dairy alternatives – unsweetened coconut-based yogurt, coconut cream, vegan cheeses
  • Nuts and seeds – pistachios, almonds, sunflower seeds, pumpkin seeds, etc.
  • Avocado and berries – raspberries, blackberries, blueberries, raspberries, cranberries
  • Sweeteners – stevia, erythritol, monk fruit
  • Other fats – coconut oil, olive oil, MCT oil, avocado oil

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By consuming the food on the do-and-don’t-eat list, you will have the option to follow a vegan ketogenic diet and spread a large portion of your wholesome bases.

From the beginning, in any case, it might be hard to adjust to this new way of life. This high-fat, low-carb vegan keto diet centers around whole, natural, plant-based foods. But with time you will excel in this way of eating and will reap outstanding benefits.

Vegan and keto dieters eat more irregular carbs which have been connected to benefits like weight reduction and diminished coronary illness and diabetes dangers. Certain supplements might be important to guarantee nutrient needs are met, including iron and Vitamins B12 and D.

If you are one of those people, who want their weight loss journey with a vegan keto diet, then don’t worry! We are here to help with the best low-carb Indian version 7-Day Vegan Keto Diet Plan.





Breakfast: Keto Porridge

Keto Meal Plan

  • 80 ml of Almond milk 
  • 20g Flax seeds 
  • 15g Chia seeds  
  • 10g Grounded coconut
Lunch: Malai Tofu Tikka + Low Carb Vegetable Salad

Keto Meal Plan

  • 50 g Sour Cream
  • 100g Tofu
  • 2 Tbsp Olive Oil
  • 80g Bell Peppers
  • 50g Zucchini
Dinner: Cauli Rice With Sauteed Tofu

Keto Cauli Rice

  • 100g cauliflower
  • 20g Onion
  • 2 Garlic Cloves
  • 120g Tofu
  • 2 Tbsp Olive Oil
Breakfast: Keto Dosa 

Keto Dosa

  • 25g Almond Flour
  • 20ml Coconut Milk
  • 15g vegan Cheese
  • 1 Tbsp Coconut Oil
Lunch: Zucchini Noodles With Walnut Pesto

Keto Zucchini Noodles

  • 100g Zucchini
  • 20g Onion
  • 30g Tomato
  • 20g Vegan Cheese
  • 50g basil
  • 30g Walnut
  • 2 Tbsp Olive Oil
Snack: Lettuce Soup

7 day keto diet plan

  • 4 Cups of lettuce
  • 1 Garlic clove
  • ¾ Tsp coriander powder
  • ¼ Tsp black pepper
  • 3 Cups water
Dinner: Bharwa Parantha

7 day vegan keto diet plan

  • 25g Almond flour
  • 20g Crushed tofu
  • 1 Green chili
  • ½ tsp Pink Himalayan salt
  • 1 Tbsp olive Oil
Breakfast: Keto Poha

Keto Poha

  • 100 Cauliflower 
  • 2 Tbsp Olive oil
  • ½ Tsp Mustard seeds
  • 7 Curry leaves
  • 30g Onion
  • ¼ Tsp Turmeric 
  • 4-5 Peanuts
  • Pink Himalayan Salt
  • ¼ Cup water
Lunch: Salad Sandwich

7 Day Keto Diet plan

  • 80g Lettuce
  • 30g Coconut Cream
  • 70g Avocado
  • 40g Tomato
Snack: Broccoli Cheese Soup

Broccoli Cheese Soup

  • 90g Broccoli
  • 40g Coconut cream
  • 20g Vegan Cheese
  • Pink Himalayan Salt
  • ½ tsp Black Pepper
Dinner: Cheese Stuffed Bell Peppers

Keto Stuffed Bell Peppers

  • 2 Large capsicum               
  • 40g Vegan Cheese
  • Oregano
  • ½ Tsp Pepper
  • Pink Himalayan Salt
Breakfast: Coconut Almond Chia Pudding

& day keto diet plan

  • 80 ml Coconut Milk
  • 20g Almonds
  • 10g Chia seeds
  • 3 Berries
Lunch- Crispy Kale Coconut Tempeh

7 Day keto diet plan

  • 100g Kale
  • 40 ml Coconut Milk
  • 30g Onion Chopped
  • Salt + Pepper
  • Ground Coriander
  • 80g Tempeh Cut into small pieces 
Snack: Berry Avocado Smoothie

Berry Avocado Smoothie

  • 3 Berries
  • ½ Avocado
  • 100ml Coconut milk
  • Stevia to taste
  • 1 Scoop Vega Protein Powder
Dinner: Almond Roti With Baingan Bharta and Sir Fried Tofu

Keto Baingan Ka Bharta

  • 25g Almond flour
  • 80g Baingan ( Eggplant)
  • 40g Onion
  • 1 Tbsp coconut oil
  • 80g Tofu 
  • Himalayan Salt
  • Indian Spices- Garam Masala, Coriander powder.
Breakfast: Keto Pancakes with Berries

Keto Coconut Pancakes

  • 30g Coconut flour
  • 20ml Coconut milk
  • ½ Tsp Salt
  • 10g Grounded coconut
  • 1 Tbsp Coconut oil
Lunch: Crispy Tofu and Cauliflower rice 

Keto Cauli Rice

  • 100g Tofu
  • 80g Cauliflower
  • 2 Tbsp Olive oil
  • Snack: Black Tea With 5 Peanuts
Snack: Bulletproof Coffee

Keto Meal Plan

  • Black Coffee
  • 1 Tbsp MCT Oil
  • 1 Tbsp Butter
Dinner: Keto Cucumber Salad

Cucumber Salad

  •  70g Cucumber
  • 2 Garlic cloves
  • ½ Tsp Vinegar
  • 20g Onion
  • 1 Tbsp Olive Oil
  • 70g Broccoli
  • 5g Sesame seeds
Breakfast: Chia Pudding

& day keto diet plan

  • 80ml Almond Milk
  • 20g Yogurt
  • 20g Chia seeds
  • Stevia
  • 3 Berries
Lunch: Zucchini Noodles With Walnut Pesto and Vegan Cheese

Keto Zucchini Noodles

  • 100g Zucchini
  • 20g Onion
  • 30g Tomato
  • 20g Vegan Cheese
  • 50g basil
  • 30g Walnut
  • 2 Tbsp Olive Oil
Snack: Green Tea + 5 peanuts

7 Day Keto Diet Plan

Dinner: Bharwa Parantha

7 day vegan keto diet plan

  • 25h Almond flour
  • 20g Crushed tofu
  • 1 Green chili
  • ½ tsp Pink Himalayan salt
  • 1 Tbsp olive Oil
Breakfast: Peanut Butter With Avocado Smoothie

7 Day ven keto diet plan

  • 1 Tbsp Peanut Butter
  • 60g Avocado
  • 1 Scoop of vegan protein powder
  • 100 ml of coconut milk
  • Sugar-free maple syrup
Lunch: Vegan Cauliflower Mac and Cheese

7 Day vegan keto diet plan

  • 80g Cauliflower
  • 40 ml Almond Milk
  • 20 ml Coconut Cream
  • 2 tsp ground mustard
  • 1/4 tsp ground turmeric (optional, for color)
  • 1/2 tbsp tomato paste
  • 2 cloves garlic thinly sliced
  • 1 tsp Salt
  • 5-6 Cashews
Snack: Bulletproof Coffee

Keto Meal Plan

  • Black Coffee
  • 1 Tbsp MCT Oil
  • 1 Tbsp Butter
Dinner: Cheese Stuffed Bell Peppers

Keto Stuffed Bell Peppers

  • 2 Large capsicum
  • 40g Vegan Cheese
  • Oregano
  • ½ Tsp Pepper
  • Pink Himalayan Salt
7-Day Keto Diet Chart For Vegans
Day/ Slot Breakfast Lunch Snack Dinner
Mon Keto Porridge Malai Tofu Tikka + Low carb vegetable salad Bulletproof Coffee Cauli Rice With Sauteed Tofu
Tues Keto Dosa Zucchini noodles with walnut pesto Lettuce Soup Bharwa Parantha
Wed Keto Poha Salad Sandwich Broccoli Cheese Soup Cheese Stuffed Bell Peppers
Thurs Coconut Almond Chia Pudding Crispy Kale Coconut Tempeh Berry Avocado Smoothie Almond Roti With Baingan Bharta 

and Sir Fried Tofu

Fri Keto pancakes with berries Crispy Tofu and Cauliflower rice Bulletproof Coffee Keto Cucumber Salad
Sat Chia Pudding Zucchini Noodles With Walnut Pesto and Vegan Green Tea + 5 peanuts Bharwa Parantha
Sun Peanut Butter With Avocado Smoothie Vegan Cauliflower Mac and Cheese Bulletproof Coffee Bulletproof Coffee


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Don’t be afraid to experiment with the foods you like. Try to mix things up, use spices and herbs you have not tried earlier, and explore new recipes. We hope you found this free vegan keto diet plan easy and helpful. Follow the plan diligently to kickstart your keto and reap the benefits.

So what’s stopping you from starting your keto diet journey? Get yourself started today and Stay tuned for more such keto weight loss stories, health content, and recipes! Also, don\’t forget to follow us on Instagram for the daily dose of the Keto Lifestyle.

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