Diet Plan and 6 Perfect Keto Vegan Recipes

Keto is a new trend that has gained a lot of momentum in the recent past and for all the right reasons. However, a lot of people are talking about a diet regime that is a mix of both, Keto and Veganism. It can sound intriguing because of the nature of both the diets. Some people might even be scared to follow it as they might assume that such a diet would ultimately limit their food choices tremendously. Well, that is not the case. If you are well aware of both the diet forms, you will find it to be a cakewalk.

Even though it might come out as slightly restrictive, but it is not difficult at all. All you need to do is limit your carb intake to about 30-35 grams per day, consume low carb vegetables, use plant-based fats and take supplements. Limiting your meat intake is an option too.

Let us look at a few meal variations for those who follow Keto vegan diet.

Breakfast:

1. Bacon, tomatoes and an egg.

2. Omelet with tomatoes, onion, peppers and basil or salsa.

3. Scrambled tofu.

4. Coffee and chocolate smoothie. Use soymilk for it.

5. Vegetables and eggs with avocado.

Lunch:

1. Chicken salad with olive oil dressing.

2. Shrimp salad with avocado and olive oil dressing.

3. Spicy black bean soup with salad.

4. Green salad made out of avocado, pesto, olives, peppers, onions, lemon juice and olive oil.

5. Stir fried cauliflower rice.

6. Roasted red pepper soup.

Snacks:

1. Spring roll wrapped in lettuce with a sauce of your choice.

2. Celery/carrot and hummus.

3. Mushroom stuffed with pine nuts and spinach.

4. A handful of nuts.

Dinner:

1. Eggplant lasagna and spinach pesto.

2. Pizza with cauliflower crust.

3. Pasta made with zoodles and pesto.

4. Pesto and egg muffins.

5. Low carb vegan Bibimbap.

6. Marinated tofu with cauliflower.

Here are some recipes that you can definitely try!

Recipe #1

Chocolate and Coconut Fat Bombs

Instructions:

Mix a half cup of coconut oil, half cup of coconut butter, a quarter cup of cocoa powder, 1 teaspoon of almond extract, half a teaspoon of vanilla extract and about 8-10 drops of stevia. Mix until smooth. Add a quarter cup of sliced almonds, a quarter cup of unsweetened shredded coconut and a quarter cup of cacao nibs. Mix them to perfection and put the mixture in an ice cube tray. Let it freeze.

Recipe #2

Cauliflower Pizza Crust

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Instructions:

Steam about 6 cups of cauliflower florets and make sure that it becomes tender. Once it cools down, put it in cheesecloth and squeeze it to remove water. Put this and 1 cup of ground flax seed, 2 teaspoons of basil and oregano, half a cup of nutritional yeast, 2 tablespoons of olive oil, 1 teaspoon of onion powder, 1 teaspoon of garlic powder and some salt and pepper in a food processor and mix it properly. Transfer this mixture on a baking sheet and spread it properly. Bake it for 10 minutes on both the sides.

Recipe #3

Tofu Fingers

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Instructions:

Mix 2 tablespoons of olive oil, half teaspoon of basil, half teaspoon of oregano, a quarter teaspoon of paprika, cayenne pepper, onion powder and garlic powder. Add some salt and pepper. Now, cut 15 ounces of extra firm, drained and pressed tofu into strips and coat it with the mixture. Bake the tofu strips for 20 minutes on each side.

Recipe #4

Eggplant Thins

Instructions:

Take an eggplant and cut it into slices. Let them be about 1 inch thick. Coat the pieces with olive oil and put some salt on it. Grill it for 4 minutes and let it cool. Cut a tiny hole in the middle of each slice and sauté it with vegan butter. Crack an egg and put it in the center of each slice. Let it cook for 4 minutes and then flip. Cook for 3 minutes and add some salt and pepper.

Recipe #5

Caesar Salad

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Instructions:

Blend 1 ripe avocado, 3 tablespoons of lemon juice, 2 tablespoons of water, 3 cloves of garlic, 1 tablespoon of caper brine, 1 tablespoon of capers, 2 teaspoons of mustard, salt and pepper. Blend it until smooth and creamy. Add a quarter cup of hemp seeds and mix. Put this dressing on romaine leaves and make sure that the leaves are perfectly coated.

Recipe #6

Green Smoothie

Instructions:

Blend 2/3rd cup of a spinach blend, half avocado, 1 tablespoon of vegan oil, 1 teaspoon of vanilla extract, half a teaspoon of matcha powder, 1 tablespoon of sweetener, half cup of almond milk, 2/3rd cup of water, half tablespoon of chia seeds, 1 tablespoon of collagen, quarter cup of vanilla protein powder and a few cubes of ice. Mix until smooth. Chill in fridge and enjoy. You can make such smoothies with ingredients of your choice.

Edited by Kishan Prasad