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7 Day Keto Vegan Meal Plan

Welcome to our comprehensive guide to a 7-day Keto Vegan Meal Plan! If you’re following a vegan lifestyle and also embracing the benefits of a low-carb, high-fat ketogenic diet, you’ve come to the right place. In this blog, we’ve curated a week-long meal plan that combines the best of both worlds, ensuring you stay on track with your health and wellness goals.

Discover a wide variety of delicious plant-based recipes that are not only nutritionally balanced but also packed with flavors that will tantalize your taste buds. From breakfast to dinner, and even snacks, we’ve got you covered with creative and satisfying dishes that adhere to the principles of keto and veganism.

Join us on this journey as we delve into each day’s menu, providing you with valuable insights, tips, and tricks to make your keto vegan lifestyle a breeze. Get ready to revitalize your meals, boost your energy levels, and explore the endless possibilities of combining plant-based ingredients with the power of ketosis.

Whether you’re a seasoned keto vegan or just starting out, this 7-day meal plan is designed to simplify your life, save you time in the kitchen, and keep you excited about your food choices. So let’s dive in and embark on this nourishing adventure together. Get ready to fuel your body and nourish your soul with our delicious and satisfying keto vegan recipes.

 

Day 1:

 

Breakfast

Vegan Keto Breakfast Bowl

Ingredients:

  – 1/2 cup cauliflower rice
  – 1/4 cup sliced avocado
  – 2 tablespoons hemp seeds
  – 1 tablespoon nutritional yeast
  – Salt and pepper to taste

Instructions:

  1. Steam the cauliflower rice until tender.
  2. In a bowl, combine the cauliflower rice, avocado slices, hemp seeds, nutritional yeast, salt, and pepper. Mix well and enjoy.

 

Lunch

Vegan Keto Salad with Tofu

 Ingredients:

  – 2 cups mixed greens
  – 1/2 cup cherry tomatoes, halved
  – 1/4 cup cucumber, sliced
  – 1/4 cup sliced almonds
  – 4 ounces tofu, cubed and baked
  – 2 tablespoons olive oil
  – 1 tablespoon apple cider vinegar
  – Salt and pepper to taste

Instructions:

  1. In a large bowl, combine the mixed greens, cherry tomatoes, cucumber, sliced almonds, and baked tofu.
  2. In a separate small bowl, whisk together the olive oil, apple cider vinegar, salt, and pepper.
  3. Drizzle the dressing over the salad and toss to coat. Serve and enjoy.

 

Snack

Vegan Keto Fat Bombs

Ingredients:

  – 1/2 cup coconut oil, melted
  – 1/4 cup almond butter
  – 2 tablespoons unsweetened cocoa powder
  – Stevia or low-carb sweetener, to taste

Instructions:

  1. In a mixing bowl, combine the melted coconut oil, almond butter, cocoa powder, and sweetener. Stir until smooth.
  2. Pour the mixture into silicone molds or an ice cube tray.
  3. Place in the freezer for about 1 hour or until firm. Remove from the molds and store in an airtight container in the refrigerator or freezer. Enjoy as a snack.

 

 

Dinner

Vegan Keto Cauliflower Fried Rice

Ingredients:

  – 2 cups cauliflower rice
  – 1/4 cup diced bell peppers
  – 1/4 cup diced zucchini
  – 1/4 cup diced carrots
  – 1/4 cup chopped green onions
  – 2 tablespoons coconut aminos (or tamari sauce)
  – 1 tablespoon coconut oil
  – Salt and pepper to taste

Instructions:

  1. Heat the coconut oil in a skillet over medium heat.
  2. Add the diced bell peppers, zucchini, and carrots. Sauté for a few minutes until slightly softened.
  3. Add the cauliflower rice and coconut aminos to the skillet. Stir-fry for about 5 minutes until the cauliflower rice is tender.
  4. Season with salt and pepper to taste. Garnish with chopped green onions. Serve hot.

 

 

 

keto vegan diet plan

 

 

 

Day 2:

 

Breakfast

Vegan Keto Smoothie

Ingredients:

  – 1 cup unsweetened almond milk
  – 1/2 cup spinach
  – 1/4 cup frozen berries (such as raspberries or blueberries)
  – 1 tablespoon almond butter  – 1 tablespoon chia seeds
  – Stevia or low-carb sweetener, to taste

Instructions:

  1. In a blender, combine all the ingredients.
  2. Blend until smooth and creamy.
  3. Taste and adjust sweetness if desired. Pour into a glass and enjoy.

 

 

Lunch

Vegan Keto Cauliflower Soup

Ingredients

  – 1 small head of cauliflower, chopped into florets
  – 1/2 cup coconut cream  – 1 cup vegetable broth
  – 1 clove garlic, minced
  – 1/2 teaspoon ground turmeric
  – Salt and pepper to taste

Instructions:

  1. In a pot, combine the cauliflower florets, coconut cream, vegetable broth, minced garlic, and turmeric.
  2. Bring to a boil, then reduce heat and simmer until the cauliflower is tender.
  3. Use an immersion blender or transfer to a blender to puree the soup until smooth.
  4. Season with salt and pepper to taste. Serve hot.

 

 

Snack:

Vegan Keto Kale Chips

Ingredients:

  – 1 bunch of kale, washed and dried
  – 1 tablespoon olive oil
  – Salt and pepper to taste

Instructions:

  1. Preheat the oven to 350°F (175°C).
  2. Tear the kale leaves into bite-sized pieces, discarding the tough stems.
  3. In a bowl, toss the kale with olive oil, salt, and pepper.
  4. Arrange the kale pieces in a single layer on a baking sheet lined with parchment paper.
  5. Bake for 10-15 minutes until the kale chips are crispy. Remove from the oven and let them cool. Enjoy as a snack.

See also  7 Day Low FODMAP Meal Plan for Vegans

 

 

Dinner

Vegan Keto Zucchini Noodles with Pesto

Ingredients:

  – 2 medium zucchini, spiralized into noodles
  – 1/4 cup basil leaves
  – 1/4 cup spinach leaves
  – 2 tablespoons pine nuts  – 2 tablespoons nutritional yeast
  – 1 clove garlic
  – 2 tablespoons olive oil
  – Salt and pepper to taste

Instructions:

  1. In a blender or food processor, combine the basil leaves, spinach leaves, pine nuts, nutritional yeast, garlic, olive oil, salt, and pepper.
  2. Blend until smooth to make the pesto sauce.
  3. In a skillet, heat a little olive oil over medium heat. Add the zucchini noodles and sauté for 2-3 minutes until heated through.
  4. Add the pesto sauce to the skillet and toss to coat the noodles.
  5. Cook for another minute, then remove from heat. Serve hot.

 

 

keto vegan diet plan

 

 

Day 3

 

Breakfast

Vegan Keto Almond Flour Pancakes

Ingredients:
– 1 cup almond flour
– 2 tablespoons ground flaxseeds– 1/2 teaspoon baking powder
– 1/4 teaspoon salt
– 1/2 cup unsweetened almond milk
– 2 tablespoons coconut oil, melted
– Stevia or low-carb sweetener, to taste

Instructions:
1. In a bowl, whisk together the almond flour, ground flaxseeds, baking powder, and salt.
2. Add the almond milk and melted coconut oil to the dry ingredients. Stir until well combined.
3. Heat a non-stick skillet over medium heat and lightly grease with coconut oil.
4. Pour about 1/4 cup of the pancake batter onto the skillet for each pancake.
5. Cook for 2-3 minutes on each side until golden brown.
6. Serve with sugar-free maple syrup or your favorite keto-friendly topping.

 

 

Lunch

Vegan Keto Mediterranean Salad

Ingredients:
– 2 cups mixed greens
– 1/4 cup sliced cucumber
– 1/4 cup sliced olives
– 1/4 cup cherry tomatoes, halved
– 1/4 cup diced red onion (optional, adjust according to FODMAP tolerance)
– 2 tablespoons extra virgin olive oil
– 1 tablespoon lemon juice
– 1/2 teaspoon dried oregano
– Salt and pepper to taste

Instructions:
1. In a large bowl, combine the mixed greens, cucumber slices, olives, cherry tomatoes, and diced red onion (if using).
2. In a small bowl, whisk together the extra virgin olive oil, lemon juice, dried oregano, salt, and pepper.
3. Drizzle the dressing over the salad and toss to coat. Serve and enjoy.

 

 

Snack

Vegan Keto No-Bake Energy Balls

Ingredients:
– 1 cup almond flour
– 1/4 cup unsweetened shredded coconut
– 2 tablespoons almond butter
– 2 tablespoons coconut oil, melted
– 1 tablespoon chia seeds
– Stevia or low-carb sweetener, to taste

Instructions:
1. In a mixing bowl, combine all the ingredients.
2. Mix well until the mixture is sticky and holds together.
3. Roll the mixture into small balls using your hands.
4. Place the energy balls in the refrigerator for about 30 minutes to firm up. Enjoy as a snack.

 

 

 

Dinner

Vegan Keto Cauliflower Steaks with Pesto

Ingredients:
– 1 large head of cauliflower
– 2 tablespoons olive oil
– Salt and pepper to taste
– Vegan keto pesto (from previous day’s dinner recipe)

Instructions:
1. Preheat the oven to 400°F (200°C).
2. Slice the cauliflower head into thick steaks.
3. Brush both sides of the cauliflower steaks with olive oil and season with salt and pepper.
4. Place the cauliflower steaks on a baking sheet lined with parchment paper.
5. Bake for 20-25 minutes, flipping halfway through, until the cauliflower is tender and golden brown.
6. Remove from the oven and spread a generous amount of vegan keto pesto over each cauliflower steak. Serve hot.

 

keto vegan diet plan

 

 

Day 4

 

Breakfast

Vegan Keto Berry Smoothie Bowl

Ingredients:
– 1/2 cup unsweetened almond milk
– 1/2 cup frozen berries (such as raspberries, blueberries, or strawberries)
– 1 tablespoon almond butter
– 1 tablespoon chia seeds
– Stevia or low-carb sweetener, to taste
– Toppings: sliced almonds, shredded coconut, chia seeds, berries

Instructions:
1. In a blender, combine the almond milk, frozen berries, almond butter, chia seeds, and sweetener.
2. Blend until smooth and creamy.
3. Pour the smoothie into a bowl and add your desired toppings. Enjoy with a spoon.

 

keto vegan diet plan

 

Lunch

Vegan Keto Cauliflower Rice Sushi Rolls

Ingredients:
– 4 sheets of nori seaweed– 2 cups cauliflower rice
– 1/4 cup sliced avocado
– 1/4 cup julienned carrots
– 1/4 cup julienned cucumber
Gluten-free tamari or coconut aminos, for dipping

Instructions:
1. Place a sheet of nori seaweed on a bamboo sushi mat or a clean kitchen towel.
2. Spread a thin layer of cauliflower rice evenly on the nori seaweed, leaving a small border at the top.
3. Arrange the sliced avocado, julienned carrots, and julienned cucumber in a line across the middle of the cauliflower rice.
4. Use the bamboo sushi mat or towel to tightly roll up the sushi, starting from the bottom edge.
5. Repeat the process with the remaining ingredients.
6. Slice the sushi rolls into bite-sized pieces and serve with gluten-free tamari or coconut aminos for dipping.

See also  Keto Friendly Bacon Jam

 

 

Snack

Vegan Keto Chocolate Avocado Mousse

Ingredients:
– 1 ripe avocado
– 2 tablespoons unsweetened cocoa powder– 2 tablespoons coconut cream
– Stevia or low-carb sweetener, to taste
– Optional toppings: sliced almonds, shredded coconut

Instructions:
1. In a blender or food processor, combine the avocado, cocoa powder, coconut cream, and sweetener.
2. Blend until smooth and creamy.
3. Spoon the mousse into serving bowls and refrigerate for at least 30 minutes to set.
4. Serve chilled with optional toppings if desired.

 

 

Dinner

Vegan Keto Eggplant Lasagna

Ingredients:
– 2 medium eggplants, sliced lengthwise into thin strips
– 2 cupslow-sugar marinara sauce
– 1 cup vegan ricotta cheese
– 1 cup spinach leaves
– 1/4 cup chopped fresh basil
– 1/4 cup nutritional yeast– Salt and pepper to taste

Instructions:
1. Preheat the oven to 375°F (190°C).
2. Arrange the eggplant slices on a baking sheet lined with parchment paper. Bake for about 15 minutes until slightly softened.
3. In a baking dish, spread a thin layer of marinara sauce on the bottom.
4. Place a layer of eggplant slices on top of the sauce.
5. Spread a layer of vegan ricotta cheese over the eggplant slices, followed by a layer of spinach leaves.
6. Repeat the layers until all the ingredients are used, finishing with a layer of marinara sauce on top.
7. Sprinkle chopped basil and nutritional yeast over the lasagna. Season with salt and pepper.
8. Cover the baking dish with foil and bake for 30 minutes. Remove the foil and bake for an additional 10 minutes until the top is golden brown.
9. Allow the lasagna to cool for a few minutes before serving. Enjoy!

 

 

keto vegan diet plan

 

 

Day 5

 

Breakfast

Vegan Keto Chia Pudding

Ingredients:
– 2 tablespoons chia seeds
– 1/2 cup unsweetened almond milk
– 1/2 teaspoon vanilla extract– Stevia or low-carb sweetener, to taste
– Toppings: sliced almonds, berries, shredded coconut

Instructions:
1. In a bowl, combine the chia seeds, almond milk, vanilla extract, and sweetener. Stir well.
2. Let the mixture sit for 10-15 minutes, stirring occasionally to prevent clumping.
3. Once the chia seeds have absorbed the liquid and the mixture has thickened, transfer it to a serving dish.
4. Add your desired toppings, such as sliced almonds, berries, and shredded coconut. Enjoy chilled.

 

 

Lunch

Vegan Keto Zucchini Noodle Salad with Avocado Dressing

Ingredients:
– 2 medium zucchini, spiralized into noodles
– 1/4 cup sliced cherry tomatoes
– 1/4 cup sliced cucumber
– 1/4 cup sliced radishes
– 2 tablespoons chopped fresh cilantro
– Avocado dressing: 1 ripe avocado, 2 tablespoons lemon juice, 2 tablespoons olive oil, salt, and pepper

Instructions:
1. In a large bowl, combine the zucchini noodles, sliced cherry tomatoes, cucumber, radishes, and cilantro.
2. In a blender or food processor, combine the avocado, lemon juice, olive oil, salt, and pepper. Blend until smooth.
3. Drizzle the avocado dressing over the zucchini noodle salad and toss to coat. Serve and enjoy.

 

 

Snack

Vegan Keto Cucumber Chips

Ingredients:
– 1 large cucumber, thinly sliced
– 1 tablespoon olive oil
– 1/2 teaspoon paprika
– 1/4 teaspoon garlic powder
– Salt and pepper to taste

Instructions:
1. Preheat the oven to 225°F (110°C).
2. In a bowl, toss the cucumber slices with olive oil, paprika, garlic powder, salt, and pepper.
3. Arrange the cucumber slices in a single layer on a baking sheet lined with parchment paper.
4. Bake for 2-3 hours until the chips are crispy. Allow them to cool before enjoying.

 

 

Dinner

Vegan Keto Curry with Cauliflower Rice

Ingredients:
– 1 tablespoon coconut oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 tablespoon grated fresh ginger
– 2 tablespoons curry powder
– 1 can (14 ounces) coconut milk– 2 cups mixed vegetables (such as bell peppers, broccoli, and zucchini)
– Salt and pepper to taste
– Cauliflower rice (prepared from previous recipes)

Instructions:
1. Heat the coconut oil in a large pan over medium heat.
2. Add the diced onion, minced garlic, and grated ginger. Sauté until the onion becomes translucent.
3. Stir in the curry powder and cook for 1 minute to toast the spices.
4. Add the coconut milk and mixed vegetables to the pan. Bring to a simmer and cook until the vegetables are tender.
5. Season with salt and pepper to taste.
6. Serve the curry over cauliflower rice. Enjoy!

 

 

keto vegan diet plan

 

 

Day 6

 

Breakfast

Vegan Keto Green Smoothie

Ingredients:
– 1 cup unsweetened almond milk
– 1 cup spinach leaves
– 1/2 small avocado
– 1/2 small cucumber, peeled and chopped
– 1/2 small lemon, juiced
– Stevia or low-carb sweetener, to taste
– Optional: 1 tablespoon chia seeds or flaxseeds

Instructions:
1. In a blender, combine the almond milk, spinach leaves, avocado, chopped cucumber, lemon juice, sweetener, and optional chia seeds or flaxseeds.
2. Blend until smooth and creamy.
3. Pour the smoothie into a glass and enjoy.

 

 

Lunch

Vegan Keto Salad with Tofu

Ingredients:
– 2 cups mixed salad greens
– 1/4 cup sliced cherry tomatoes
– 1/4 cup sliced cucumber
– 1/4 cup sliced bell peppers
– 1/4 cup cubed tofu
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– 1/2 teaspoon Dijon mustard
– Salt and pepper to taste

Instructions:
1. In a large bowl, combine the mixed salad greens, cherry tomatoes, cucumber, bell peppers, and cubed tofu.
2. In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, salt, and pepper to make the dressing.
3. Drizzle the dressing over the salad and toss to coat. Serve and enjoy.

See also  How to Get Rid of Ketosis Breath (8 Easy Ways)

 

 

Snack

Vegan Keto Coconut Fat Bombs

Ingredients:
– 1/2 cup coconut oil, melted
– 1/4 cup unsweetened shredded coconut
– 1/4 cup almond flour
– Stevia or low-carb sweetener, to taste

Instructions:
1. In a bowl, combine the melted coconut oil, shredded coconut, almond flour, and sweetener. Mix well.
2. Spoon the mixture into a silicone mold or ice cube tray.
3. Place the mold in the refrigerator for about 1 hour or until the fat bombs are solid.
4. Pop the fat bombs out of the mold and store them in an airtight container in the refrigerator.

 

 

Dinner

Vegan Keto Cauliflower Fried Rice

Ingredients:
– 1 small head of cauliflower, riced (or use pre-riced cauliflower)
– 1/4 cup diced bell peppers
– 1/4 cup diced carrots
– 1/4 cup green peas
– 2 tablespoons tamari or coconut aminos
– 1 tablespoon sesame oil
– 2 cloves garlic, minced
– 1/2 teaspoon grated fresh ginger
– 2 green onions, sliced
– Salt and pepper to taste

Instructions:
1. Heat the sesame oil in a large skillet or wok over medium heat.
2. Add the minced garlic and grated ginger to the skillet and sauté for 1-2 minutes until fragrant.
3. Add the diced bell peppers, carrots, and green peas to the skillet. Stir-fry for about 5 minutes until the vegetables are tender.
4. Push the vegetables to one side of the skillet and add the riced cauliflower to the other side.
5. Pour the tamari or coconut aminos over the cauliflower and stir-fry for 3-4 minutes until the cauliflower is cooked but still slightly crisp.
6. Combine the cauliflower with the cooked vegetables in the skillet. Stir in the sliced green onions.
7. Season with salt and pepper to taste. Serve hot.

 

 

keto vegan diet plan

 

 

Day 7

 

Breakfast

Vegan Keto Tofu Scramble

Ingredients:
– 1/2 block firm tofu, crumbled
– 1/4 cup diced bell peppers
– 1/4 cup diced tomatoes
– 1/4 cup sliced mushrooms
– 1/4 cup chopped spinach
– 1 tablespoon nutritional yeast
– 1/2 teaspoon turmeric
– Salt and pepper to taste
– Cooking oil for sautéing

Instructions:
1. Heat the cooking oil in a skillet over medium heat.
2. Add the crumbled tofu to the skillet and sauté for 2-3 minutes until lightly browned.
3. Add the diced bell peppers, tomatoes, mushrooms, and chopped spinach to the skillet. Cook for an additional 3-4 minutes until the vegetables are tender.
4. Stir in the nutritional yeast and turmeric to give the tofu scramble a yellow color.
5. Season with salt and pepper to taste. Serve hot.

 

 

Lunch

Vegan Keto Salad with Lemon-Tahini Dressing

Ingredients:
– 2 cups mixed salad greens
– 1/4 cup sliced cucumber
– 1/4 cup sliced radishes
– 1/4 cup sliced avocado
– 2 tablespoons chopped fresh parsley
– Lemon-tahini dressing: 2 tablespoons tahini, 1 tablespoon lemon juice, 2 tablespoons water, salt, and pepper

Instructions:
1. In a large bowl, combine the mixed salad greens, cucumber, radishes, avocado, and chopped parsley.
2. In a small bowl, whisk together the tahini, lemon juice, water, salt, and pepper to make the dressing.
3. Drizzle the dressing over the salad and toss to coat. Enjoy!

 

 

Snack

Vegan Keto Cinnamon Roasted Almonds

Ingredients:
– 1 cup raw almonds
– 1 tablespoon coconut oil, melted
– 1 tablespoon powdered erythritol or other low-carb sweetener
– 1 teaspoon ground cinnamon
– Pinch of salt

Instructions:
1. Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper.
2. In a bowl, combine the almonds, melted coconut oil, powdered sweetener, ground cinnamon, and salt. Toss until the almonds are evenly coated.
3. Spread the almonds in a single layer on the prepared baking sheet.
4. Bake for 10-12 minutes until the almonds are golden and fragrant. Allow them to cool before serving.

 

 

Dinner

Vegan Keto Stuffed Bell Peppers

Ingredients:
– 2 large bell peppers
– 1/2 cup cauliflower rice
– 1/4 cup diced zucchini
– 1/4 cup diced eggplant
– 1/4 cup diced tomatoes
– 2 tablespoons chopped fresh parsley
– 2 tablespoons olive oil
– Salt and pepper to taste

Instructions:
1. Preheat the oven to 375°F (190°C) and grease a baking dish.
2. Cut the tops off the bell peppers and remove the seeds and membranes.
3. In a bowl, combine the cauliflower rice, diced zucchini, diced eggplant, diced tomatoes, chopped parsley, olive oil, salt, and pepper.
4. Stuff the mixture into the bell peppers.
5. Place the stuffed bell peppers in the baking dish and cover with foil.
6. Bake for 25-30 minutes until the bell peppers are tender.
7. Remove the foil and bake for an additional 5 minutes to lightly brown the tops.
8. Let the stuffed bell peppers cool for a few minutes before serving.

 

 

Enjoy! & feel free to customize and modify the recipes based on your taste preferences and dietary needs.

 

Further Reading:

 

 

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