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Vegan Keto Diet: Your Delicious 14-Day Guide to Weight Loss

Hey there! Heard a lot about the keto diet but worried it wouldn’t fit your vegan lifestyle? Well, guess what? You can totally rock keto and ditch the animal products!

This guide dives into the amazing world of vegan keto, where delicious meets healthy. Say goodbye to boring salads and hello to a 14-day meal plan packed with yummy recipes that will keep you satisfied and energized.

Craving Keto Without the Meat? You Got It!

The keto diet might seem like all bacon and cheese, but vegans rejoice! You can absolutely crush your keto goals with plant-powered goodness. This vegan keto plan is all about delicious options like chia seed puddings, creamy soups, and, of course, tons of colorful veggies. We’ve got you covered for breakfast, lunch, dinner, and snacks, so you can stay on track without sacrificing your vegan values.

Keto Power for Plant-Based Weight Loss

The secret weapon of the keto diet? Ketosis! By limiting carbs, your body starts burning fat for fuel instead of glucose (sugar). This amazing metabolic switch can help you shed pounds and feel fantastic. The key to unlocking ketosis on a vegan keto diet is slashing those carbs. This guide will show you exactly how to do it without feeling deprived.

Your Plant-Based Keto Feast Awaits

Ready to ditch the diet blues and experience keto done right? We’ve got a treasure trove of delicious vegan keto recipes waiting for you in this 14-day plan. From fluffy waffles and cauliflower hash for breakfast to peanut shirataki noodles and savory curry bowls for lunch, we’ve got your taste buds covered. Dinner is a flavor fiesta too, with options like vegetarian lettuce wraps and sesame tofu eggplant. Let’s get this healthy, delicious journey started!

14 Vegan Ketogenic Diet Breakfast Recipes

  1. Vegan Keto Smoothie – A delicious and satisfying way to start your day. This smoothie is packed with healthy fats, protein, and fiber to keep you feeling full all morning long.
  2. Smashed Avocado Toast with Hemp Seeds – A classic and easy keto breakfast option. This dish is simple to make and can be customized with your favorite toppings.
  3. Tofu Scramble with Vegetables – A savory and satisfying vegan alternative to scrambled eggs. This dish is full of protein and can be customized with your favorite vegetables.
  4. Chia Seed Pudding – A healthy and portable breakfast option that can be made ahead of time. Chia seeds are a great source of fiber and omega-3 fatty acids.
  5. Tofu Scramble – A great vegan alternative to scrambled eggs. Crumble firm tofu and cook it in a pan with your favorite spices, such as turmeric, cumin, and paprika. Add chopped vegetables like onions, peppers, and spinach for extra flavor and nutrients.
  6. Nut and Seed Bars – A healthy and portable breakfast option that is perfect for meal prepping. These bars are made with a combination of nuts, seeds, and coconut flakes, and they can be sweetened with natural sweeteners like stevia or erythritol.
  7. Vegan Keto Peanut Butter Chia Pudding – This quick and easy vegan keto chia pudding is perfect for meal prep breakfasts or snacks. Made with chia seeds, almond milk, and sugar-free sweetener, it’s ready to enjoy after just 3 hours in the fridge.
  8. Keto Vegan Overnight “Oats” – This recipe offers a delicious vegan, gluten-free, paleo, and oat-free alternative to overnight oats. Made with Manitoba Harvest Hemp Hearts instead of oats, it achieves a similar texture and can be used in a 1:1 ratio in your favorite overnight oat recipes.
  9. Keto Vegan Tofu Scramble – This flavorful vegan keto scramble uses tofu and Kala Namak salt (known for its eggy taste) to create a satisfying egg-free alternative. Perfect for those who enjoy eggs but follow a vegan or keto diet.
  10. Vegan Keto Bagels (Gluten-Free, Soy-Free, Nut-Free) – Craving a breakfast on-the-go option that’s vegan, keto, gluten-free, soy-free, and nut-free? Look no further! This recipe from Meat Free Keto creates delicious bagels that fit the bill.
  11. Keto Vegan Cinnamon Roll Muffins – The Big Man’s World offers these delightful vegan keto muffins that capture the taste of cinnamon rolls. They’re surprisingly paleo-friendly and require just 15 minutes to prepare, making them a perfect weekday breakfast option.
  12. Vegan Low-Carb Strawberry Coconut Chia Pudding – This vibrant chia pudding from Vibrant Plate offers a delicious vegan, low-carb breakfast, snack, or dessert option. Made with coconut milk, chia seeds, and strawberries, it’s perfect for meal prepping.
  13. Low-Carb Vegan Pancakes – Indulge in guilt-free comfort food with these vegan, low-carb pancakes from Meat Free Keto. Made with almond butter, almond flour, and coconut flour, they’re surprisingly low in carbs (only 2 net carbs per serving!) and perfect for a special weekend breakfast or meal prep.
  14. Cinnamon Chocolate Breakfast Smoothie (Paleo & Ketogenic) – This quick and nutritious smoothie is perfect for a paleo and keto breakfast. Made with chocolate, cinnamon, and stevia (a natural sweetener), it offers a delicious low-carb option. For those not following a keto diet, raw honey can be added to further mask the stevia aftertaste.

14 Vegan Ketogenic Diet Lunch Recipes

  1. Vegan Curried Pumpkin Soup (15-Minute Recipe!) – Warm up with this creamy vegan curried pumpkin soup! This gluten-free, dairy-free, and keto-friendly dish is packed with flavor and comes together in just 15 minutes. Perfect for a cozy and satisfying meal.
  2. Oil-Free Air Fryer Green Beans (10 Minutes!) – Skip the oil with these healthy and crispy air fryer green beans! This gluten-free, vegan, and keto-friendly side dish requires minimal prep and cooks up in just 10 minutes, making it perfect for busy weeknights or meal prep.
  3. Easy Vegan Cauliflower Fried Rice (with Broccoli) – This vegan twist on classic fried rice uses a combination of cauliflower and broccoli for a light and fluffy texture. Packed with flavor and ready in no time, it’s a perfect weeknight meal or healthy side dish.
  4. One-Pot Thai Coconut Cauliflower Soup (30 Minutes!) – Warm up with this creamy and flavorful Thai coconut cauliflower soup! Made in just 30 minutes, this one-pot wonder offers a delicious blend of curried vegetables and coconut milk. Perfect for a quick and satisfying vegan lunch or dinner.
  5. Paleo “Peanut” Noodles: A Veggie Noodle Twist – This recipe offers a creative and paleo-friendly alternative to peanut noodles. Instead of traditional noodles, it uses spiralized rutabaga, creating a surprisingly similar texture. The creamy cashew and tahini sauce adds a delicious nutty flavor, making it a delightful vegan and paleo meal option.
  6. Simple & Versatile: One-Ingredient Carrot Fettuccini – Missing pasta but following a restrictive diet? This recipe offers a simple solution! Made with just carrots, these veggie noodles are perfect for those on paleo, GAPS, Whole30, keto, or vegan diets. Plus, they’re a fun and healthy option for anyone who enjoys carrots. Enjoy them with your favorite sauce or dressing for a satisfying and nutritious meal.
  7. Quick & Zesty: Lemon Garlic Zoodles (Whole30, Paleo, Vegan) – Put your summer zucchini to delicious use with these vibrant Lemon Garlic Zoodles! Packed with flavor thanks to the zesty lemon and garlic, this recipe is perfect for those following Whole30, paleo, or vegan diets. An added bonus? It takes just 10 minutes to whip up, making it a great weeknight meal option.
  8. Cauliflower Gets Spicy! – This recipe transforms cauliflower into a flavorful and satisfying dish. Cajun spices create a delicious kick, while roasting brings out the natural sweetness of the florets. The creamy and tangy remoulade dipping sauce adds another layer of complexity. Even those who claim to dislike cauliflower will be surprised by this crowd-pleasing recipe!
  9. Meatless Marvel: Air Fryer Garlic Mushroom Steaks – These air-fried portobello mushroom steaks are a perfect main course for vegetarians, vegans, and those following keto or gluten-free diets. Marinated in garlic for extra flavor, they can be cooked in your air fryer, on the grill, or even over a campfire. Plus, this recipe includes Weight Watchers points for easy tracking.
  10. Family-Friendly Favorite: Easy Cauliflower Fried Rice – This recipe offers a healthy and flavorful twist on classic fried rice. Replacing rice with cauliflower creates a lighter and more nutritious base, while still delivering a satisfying taste. Naturally vegan and kid-friendly, it’s perfect for busy weeknights or introducing a new veggie option to your family dinners. Ready in just 20 minutes, it’s a time-saving favorite!
  11. Raw & Creamy: Sunflower Cheese Courgetti – This recipe offers a delightful and nutritious raw vegan meal. Spiralized zucchini (courgetti) takes the place of noodles, tossed in a creamy and flavorful sauce made from sunflower seeds. Perfect for those following low-carb, dairy-free, gluten-free, nut-free, and paleo diets, it’s a satisfying and versatile option.
  12. Easy Weeknight Win: Vegan Grilled Tofu Skewers (Low-Carb) – Short on time but craving a delicious and healthy meal? Look no further than these vegan grilled tofu skewers! Marinated tofu is threaded onto skewers with your favorite vegetables and cooked to perfection in just minutes. Gluten-free and low-carb, this recipe is a perfect weeknight dinner option.
  13. Vegan Zucchini Pasta Alfredo (20 Minutes!) – This vegan take on classic Alfredo pasta offers a satisfying and guilt-free indulgence. Creamy Alfredo sauce coats spiralized zucchini noodles (zoodles) for a delicious and healthy meal. Gluten-free and ready in just 20 minutes, it’s perfect for satisfying a pasta craving without compromising your health goals.
  14. Spiralized Delight: Vegan Thai Zucchini Noodles – Indulge in a burst of fresh flavors with these vegan Thai zucchini noodles! Refreshing zucchini noodles are tossed in a flavorful peanut sauce and a colorful medley of crunchy vegetables. This gluten-free, keto, and paleo-friendly recipe is a perfect light lunch or satisfying side dish. (You can search for the full recipe at Profusion Curry).

14 Vegan Ketogenic Diet Dinner Recipes

  1. Vegan Shepherd’s Pie: A Hearty Twist – This vegan shepherd’s pie offers a delicious and satisfying twist on the classic comfort food. A flavorful lentil filling is topped with creamy cauliflower mash, creating a hearty and protein-packed meal.
  2. Ultra-Creamy 5-Minute Avocado Pesto (Vegan, Keto, Whole30, Paleo) – This incredibly versatile avocado pesto is a dream come true for busy cooks! Made with just 5 ingredients in minutes, it’s vegan, keto, Whole30, and paleo-friendly. Enjoy it with zucchini noodles, dollop it on salads, or use it as a veggie dip.
  3. Easy Vegan Skillet with Spinach and Broccoli – This quick and healthy vegan skillet dish is packed with nutrients! It features fresh spinach and broccoli cooked to perfection alongside your favorite additional vegetables. Simply toss everything together in a pan for a satisfying and flavorful meal.
  4. Fish-Free Twist: Vegan Sunflower Seed Tuna Salad – This creative recipe offers a delicious vegan alternative to classic tuna salad. Sunflower seeds are used in two ways: mimicking the tuna texture and creating a creamy “mayonnaise.” Packed with fresh herbs, lemon juice, and a bit of crunch from celery and shallots, it’s a protein-rich and satisfying salad option.
  5. Monster Mash-Up: Low-Carb Vegan Lettuce Tacos – Calling all plant-based and low-carb eaters! This recipe combines the fun of tacos with healthier, low-carb ingredients. Made with lettuce wraps instead of shells, it’s vegan, soy-free, gluten-free, and paleo-friendly. Perfect for a satisfying and guilt-free taco night!
  6. Warm Up with Creamy Roasted Pumpkin Soup (Vegan & Gluten-Free!) – This comforting vegan and gluten-free roasted pumpkin soup is perfect for chilly days. Packed with flavor and made in just a few simple steps, it’s a nourishing and satisfying meal option.
  7. Decadent Yet Light: Vegan Mushroom Cauliflower Rice Risotto – This recipe offers a delicious vegan and low-carb alternative to classic risotto. Replacing rice with cauliflower creates a lighter and more nutritious base, while still delivering a creamy and flavorful texture. Packed with mushrooms, it’s a perfect side dish for any keto meal or a satisfying main course on its own.
  8. Wow-Worthy Weeknight Wonder: Instant Pot Indian Masala Cauliflower – This recipe transforms the humble cauliflower into a stunning and flavorful centerpiece. A whole head of cauliflower is roasted in your Instant Pot until tender, then enveloped in a rich and creamy Indian masala sauce. Vegan, gluten-free, and bursting with exotic aromas, it’s surprisingly easy to make and can even be prepared ahead of time for a stress-free holiday meal or impressive weeknight dinner.
  9. 30-Minute Wonder: Low-Carb Cauliflower Curry Soup – This vibrant cauliflower curry soup is a perfect weeknight dinner option! Packed with flavor and ready in just 30 minutes, it caters to a variety of dietary needs – vegan, vegetarian, paleo, Whole30, dairy-free, and gluten-free. It’s a healthy and satisfying meal that’s sure to please everyone at the table.
  10. Hassle-Free Comfort Food: Vegan Chili in the Slow Cooker – This hearty vegan chili is a lifesaver for busy weeknights. Packed with flavor and completely meatless, gluten-free, and low-carb, it simmers to perfection in your slow cooker. With minimal prep required, it’s a fuss-free way to enjoy a satisfying and comforting meal.
  11. Simple & Nutritious: Instant Pot Vegetable Soup – This Instant Pot vegetable soup is a perfect weeknight meal option. Packed with zucchini and other fresh vegetables, it’s a hearty and nourishing choice. The pressure cooker cooks everything quickly and conveniently, allowing you to enjoy a delicious and healthy meal in no time.
  12. Creamy Vegan Delight: Easy Broccoli Soup (No Cream or Cheese!) – This vegan broccoli soup delivers on flavor and texture without any cream or cheese! Made with the “right ingredients in the right proportions,” as the recipe states, it creates a surprisingly creamy and delicious soup that’s perfect for those following a plant-based diet.
  13. Vegan Egg Roll in a Bowl – This fun and flavorful recipe offers a deconstructed twist on the classic egg roll. Packed with savory “umami” flavors and ready in just 20 minutes, it’s a perfect weeknight dinner option. Plus, it caters to a variety of dietary needs – gluten-free, low-carb, keto-friendly, and dairy-free.
  14. Grilled Ginger Cauliflower Steaks with Tahini Sauce – Move over meat! These flavorful grilled cauliflower steaks are marinated in ginger and spices, offering a satisfying vegetarian alternative. Tender on the inside and slightly charred on the outside, they’re served with a creamy tahini sauce for a perfect balance of flavor.

14 Vegan Ketogenic Diet Snack Recipes

  1. Pico de Gallo: A Refreshing Twist on Salsa – Pico de Gallo, also known as Salsa Fresca, is a vibrant and refreshing Mexican condiment made with chopped tomatoes, onions, cilantro, lime juice, and chilies. Ready in under 10 minutes with just a handful of ingredients, it adds a burst of flavor to tacos, burritos, or enjoyed with chips for a healthy snack.
  2. Craving Crunch? Try Keto Seed Crackers! – This vegan and gluten-free recipe delivers delicious and satisfying keto seed crackers. Packed with flavor and healthy fats, they’re perfect for enjoying plain or with your favorite creamy dip.
  3. Easy Keto Seed Crackers (30 Minutes!) – Whip up a batch of these keto seed crackers in just 30 minutes! This versatile recipe uses a variety of seeds and nuts you likely already have on hand. Enjoy them plain, dipped in your favorite sauce, or topped with a pat of butter for a satisfying and low-carb snack.
  4. Easy Cassava Flour Crackers: A Gluten-Free Hit! – Looking for a gluten-free cracker option? Look no further than cassava flour crackers! Surprisingly simple to make, they’re a delicious crowd-pleaser. Cassava flour offers a grain-free alternative, perfect for creating crispy and flavorful crackers to enjoy at parties or as a satisfying snack.
  5. Fast & Easy Keto Vegan Bread (Under 10 Minutes!) – This recipe is a game-changer for those seeking a quick and easy keto-friendly bread option. Made with wholesome ingredients and boasting a delightful crust, it’s completely vegan and egg-free. With only 3 grams of net carbs per serving, it allows you to enjoy your favorite low-carb sandwiches without sacrificing taste or convenience.
  6. Spicy Vegan Andouille Tofu Sausages: A Protein-Packed Twist – Craving a flavorful and satisfying vegan option? Look no further than these spicy vegan andouille tofu sausages! Bursting with protein and containing only 7 grams of carbohydrates per serving, they offer a delicious and meaty alternative for those following a plant-based diet.
  7. Keto French Fries? Believe It! – This recipe proves you can enjoy crispy, flavorful french fries while staying keto. Made with a unique low-carb, gluten-free substitute (not vegetables!), these fries offer an indulgent and satisfying option for those following a ketogenic diet.
  8. 3-Ingredient Air Fryer Tofu: Simple & Savory – This air fryer tofu recipe offers a quick and easy way to prepare delicious and protein-packed tofu. Made with just firm tofu, olive oil, and sriracha, it results in light and flavorful bites that can be enjoyed in various ways. Toss them in salads, add them to stews or wraps, or savor them on their own for a satisfying vegan snack.
  9. Easy Maple Coconut Chips – Craving a crunchy and satisfying snack? Look no further than these homemade maple coconut chips! Made with just a few ingredients, they’re surprisingly simple to prepare. Toasted to perfection and coated in a touch of maple syrup, they offer a delightful sweet and nutty flavor. Plus, they’re gluten-free and vegan, making them a perfect treat for everyone to enjoy.
  10. No-Bake Peanut Butter Cups – Calling all peanut butter cup lovers! This recipe offers a delicious and low-carb alternative that’s perfect for keto and vegan diets. Made with no baking required, these easy treats satisfy your sweet tooth without compromising your dietary goals. They’re a perfect way to enjoy a decadent flavor while staying on track with your keto macros.
  11. Keto Seeds Crackers – These keto seed crackers get the crunch from a mix of seeds like flax seeds, sunflower seeds, and sesame seeds. If you’re looking for vegan keto snacks these seed crackers are just what the doctor ordered!
  12. Portable Energy Boost: Keto Trail Mix – This energizing trail mix is a perfect grab-and-go snack for those following a keto diet. It’s quick and easy to prepare, requiring just a few minutes to throw together your favorite keto-friendly nuts, seeds, and sugar-free chocolate chips. With a delicious combination of healthy fats and protein, it keeps you satisfied and on track with your keto goals.
  13. Simple Keto Snack: 3-Ingredient Peanut Butter Balls – Whip up a batch of these delicious peanut butter balls in no time! Made with just 3 ingredients, they’re a perfect keto and vegan-friendly snack. This recipe is easy to follow and requires minimal prep, making it a great option for satisfying your sweet tooth while staying on track with your keto diet.
  14. Vegan Almond Flour Shortbread (3 Ingredients!) – Indulge in a decadent treat without compromising your diet! These vegan almond flour shortbread cookies require just 3 ingredients and are perfect for a ketogenic diet. They’re healthy, oil-free, and surprisingly crispy with a delightful buttery flavor.

So there you have it! A scrumptious 14-day vegan keto diet plan that proves you don’t need to sacrifice taste or your values to reach your health goals. Whether you’re looking to shed some weight, boost your energy, or simply embrace a healthier lifestyle, this guide can help you achieve amazing results.

Remember, the key to success is staying consistent and listening to your body. Don’t be afraid to experiment with different recipes and find what works best for you. And most importantly, enjoy the journey!

Some additional tips to help you on your journey:

  • Join a vegan keto community: There are many online and offline communities where you can connect with other vegan ketoers for support, inspiration, and tips.
  • Track your progress: Keeping a food journal or using a weight loss tracker can help you stay on track and motivated.
  • Don’t give up: Everyone has setbacks and challenges. The important thing is to pick yourself up and keep going.

With a little planning and effort, you can achieve your health and weight loss goals on a vegan keto diet. So what are you waiting for? Dive in and start your journey to a happier, healthier you today!

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