14-Day Vegan Keto Diet Plan (Low-Carb & High-Protein)

DINNER IDEAS

2/17/20253 min read

Going keto on a Vegan Diet Plan? Yes, it’s possible! A vegan keto diet focuses on cutting carbs while keeping protein and healthy fats high.

This plan helps with fat loss while keeping energy levels steady.

Let’s get into the details of what to eat and how to structure your meals for the next 14 days.

Foods to Focus On

Since traditional keto meals include a lot of animal products, you’ll need plant-based alternatives to hit your macros.

Here’s what you should stock up on:

Protein Sources: Tofu, tempeh, seitan, edamame, hemp seeds, chia seeds, flaxseeds, pumpkin seeds, and vegan protein powder.
Healthy Fats: Avocados, nuts, nut butters, olives, olive oil, coconut oil, and MCT oil.
Low-Carb Veggies: Spinach, kale, zucchini, asparagus, bell peppers, cauliflower, broccoli, mushrooms, and cucumbers.
Dairy Alternatives: Unsweetened almond milk, coconut milk, and cashew cheese.
Fermented Foods: Sauerkraut, kimchi, and coconut yogurt for gut health.

14-Day Vegan Keto Meal Plan

Week 1

Day 1:

Breakfast: Scrambled tofu with avocado and hemp seeds
Lunch: Kale salad with roasted tempeh and tahini dressing
Dinner: Cauliflower rice stir-fry with seitan and coconut aminos
Snack: Almond butter with celery sticks

Day 2:

Breakfast: Chia pudding with coconut milk and walnuts
Lunch: Zucchini noodles with avocado pesto and hemp seeds
Dinner: Grilled mushrooms with a side of sautéed spinach
Snack: Handful of macadamia nuts

Day 3:

Breakfast: Flaxseed smoothie with almond milk and MCT oil
Lunch: Stuffed bell peppers with walnut taco meat
Dinner: Vegan keto curry with coconut cream and tofu
Snack: Olives and almonds

Day 4:

Breakfast: Vegan protein shake with unsweetened almond milk
Lunch: Collard green wraps with hummus and avocado
Dinner: Spaghetti squash with cashew alfredo sauce
Snack: Cucumber slices with tahini

Day 5:

Breakfast: Coconut yogurt with pumpkin seeds and cacao nibs
Lunch: Roasted cauliflower with tempeh and avocado dressing
Dinner: Mushroom and zucchini stir-fry with sesame oil
Snack: Handful of pecans

Day 6:

Breakfast: Keto granola with unsweetened coconut milk
Lunch: Spinach and hemp seed salad with olive oil dressing
Dinner: Stuffed avocado with spicy walnut crumble
Snack: Chia crackers with guacamole

Day 7:

Breakfast: Almond flour pancakes with coconut cream
Lunch: Vegan cheese platter with olives and nuts
Dinner: Eggplant lasagna with cashew ricotta
Snack: Roasted pumpkin seeds

Week 2

Day 8:

Breakfast: Scrambled tofu with avocado and hemp seeds
Lunch: Cauliflower rice burrito bowl with tempeh
Dinner: Grilled zucchini with almond pesto
Snack: Macadamia nuts

Day 9:

Breakfast: Chia pudding with coconut milk and walnuts
Lunch: Zucchini noodles with avocado pesto
Dinner: Coconut curry with tofu and spinach
Snack: Olives and almonds

Day 10:

Breakfast: Vegan protein shake with almond milk
Lunch: Stuffed bell peppers with walnut taco meat
Dinner: Spaghetti squash with cashew alfredo
Snack: Cucumber slices with tahini

Day 11:

Breakfast: Keto granola with coconut milk
Lunch: Roasted cauliflower with tempeh
Dinner: Mushroom and zucchini stir-fry with sesame oil
Snack: Handful of pecans

Day 12:

Breakfast: Coconut yogurt with pumpkin seeds
Lunch: Spinach and hemp seed salad with olive oil dressing
Dinner: Stuffed avocado with spicy walnut crumble
Snack: Chia crackers with guacamole

Day 13:

Breakfast: Almond flour pancakes with coconut cream
Lunch: Vegan cheese platter with olives and nuts
Dinner: Eggplant lasagna with cashew ricotta
Snack: Roasted pumpkin seeds

Day 14:

Breakfast: Flaxseed smoothie with almond milk and MCT oil
Lunch: Kale salad with roasted tempeh and tahini dressing
Dinner: Cauliflower rice stir-fry with seitan and coconut aminos
Snack: Almond butter with celery sticks

With this Vegan Diet Plan, you’ll stay full, energized, and on track with your goals. Enjoy the journey, and keep experimenting with new flavors!💖👇