Vegan Keto Meal Plan
1-week plant-based, low-carb plan with ~20g carbs/day, 1200–1500 kcal.
Consult a doctor before starting any diet. Not medical advice. See Disclaimer and Terms of Service for details. Monetized by affiliate links. For phone users, turn phone sideways for best viewing. Net carbs are approximate. Adjust portions to meet your caloric needs.
| Day | Breakfast | Lunch | Dinner | Snacks |
|---|---|---|---|---|
| Monday | Chia Seed Pudding (2 Tbsp chia seeds, 1 cup unsweetened almond milk, 1 tsp vanilla extract, stevia to taste; chill overnight; 4g net carbs, 200 kcal) | Zucchini Noodle Salad (1 medium zucchini spiralized, 1 Tbsp olive oil, 1/4 avocado, 1 cup spinach, lemon dressing; 5g net carbs, 300 kcal) | Tofu Stir-Fry (100g firm tofu, 1 cup broccoli, 1/2 cup mushrooms, 1 Tbsp coconut oil, soy sauce; 6g net carbs, 350 kcal) | Almonds (1 oz, 3g net carbs, 160 kcal) or Kale Chips (1 cup, 2g net carbs, 100 kcal) |
| Tuesday | Avocado Smoothie (1/2 avocado, 1 cup unsweetened coconut milk, 1 Tbsp MCT oil, stevia, ice; 3g net carbs, 250 kcal) | Cauliflower Rice Bowl (1 cup cauliflower rice, 1/2 cup kale, 1 Tbsp tahini, 1 oz pumpkin seeds; 6g net carbs, 320 kcal) | Eggplant Curry (1 cup eggplant, 1/2 cup coconut milk, 1 Tbsp curry paste, 1 cup spinach; 7g net carbs, 300 kcal) | Olives (10 large, 1g net carbs, 50 kcal) or Coconut Chips (1 oz unsweetened, 2g net carbs, 150 kcal) |
| Wednesday | Keto Coconut Porridge (2 Tbsp coconut flour, 1 cup unsweetened almond milk, 1 Tbsp flaxseeds, cinnamon; 5g net carbs, 220 kcal) | Avocado-Stuffed Cucumber (1/2 cucumber hollowed, 1/2 avocado, 1 Tbsp hemp seeds, lime juice; 4g net carbs, 280 kcal) | Mushroom Stuffed Zucchini (1 zucchini halved, 1 cup mushrooms, 1 Tbsp olive oil, herbs; 6g net carbs, 300 kcal) | Coconut Chips (1 oz unsweetened, 2g net carbs, 150 kcal) or Sunflower Seeds (1 oz, 3g net carbs, 160 kcal) |
| Thursday | Flaxseed Muffin (1 Tbsp flaxseed meal, 1 Tbsp almond flour, 1/4 tsp baking powder, 1 Tbsp coconut oil, water; microwave 1 min; 3g net carbs, 200 kcal) | Kale Caesar Salad (2 cups kale, 1 Tbsp vegan Caesar dressing, 1 Tbsp sunflower seeds; 5g net carbs, 250 kcal) | Coconut Tofu Soup (100g tofu, 1 cup coconut milk, 1/2 cup bok choy, ginger; 6g net carbs, 350 kcal) | Macadamia Nuts (1 oz, 2g net carbs, 200 kcal) or Cucumber Slices (1/2 cup with 1 Tbsp tahini; 2g net carbs, 100 kcal) |
| Friday | Chia Seed Pudding (Repeat Monday; 4g net carbs, 200 kcal) | Broccoli Slaw (1 cup shredded broccoli, 1 Tbsp vegan mayo, 1 Tbsp chia seeds, vinegar; 5g net carbs, 300 kcal) | Spaghetti Squash with Pesto (1 cup spaghetti squash, 2 Tbsp vegan pesto, 1 oz pine nuts; 7g net carbs, 350 kcal) | Cucumber Slices (1/2 cup with 1 Tbsp tahini; 2g net carbs, 100 kcal) or Seaweed Snacks (1 pack, 1g net carbs, 50 kcal) |
| Saturday | Avocado Smoothie (Repeat Tuesday; 3g net carbs, 250 kcal) | Coconut Curry Salad (1 cup mixed greens, 1/2 cup coconut milk dressing, 1/4 avocado, 1 oz almonds; 5g net carbs, 320 kcal) | Stuffed Bell Peppers (1 bell pepper, 1/2 cup cauliflower rice, 1 Tbsp olive oil, spices; 7g net carbs, 300 kcal) | Seaweed Snacks (1 pack, 1g net carbs, 50 kcal) or Almonds (1 oz, 3g net carbs, 160 kcal) |
| Sunday | Keto Coconut Porridge (Repeat Wednesday; 5g net carbs, 220 kcal) | Zucchini Noodle Salad (Repeat Monday; 5g net carbs, 300 kcal) | Tofu Lettuce Wraps (100g tofu, 2 lettuce leaves, 1 Tbsp avocado oil, soy sauce; 5g net carbs, 280 kcal) | Almonds (1 oz, 3g net carbs, 160 kcal) or Kale Chips (1 cup, 2g net carbs, 100 kcal) |
Low-Carb Beverages
- Water (flat or sparkling, 0g carbs)
- Unsweetened Herbal Tea (e.g., peppermint, chamomile; 0g carbs)
- Black Coffee (0g carbs)
- Unsweetened Almond Milk (1 cup, <1g data-preserve-html-node="true" net carbs)
- Coconut Water (small amounts, 1 oz, ~1g net carbs)
Sweeteners
- Stevia (0g net carbs, natural, calorie-free)
- Monk Fruit Sweetener (0g net carbs, natural, calorie-free)
Shopping List
- Vegetables:
- Zucchini: 3 medium
- Spinach: 4 cups (1 large bag)
- Kale: 3 cups
- Cauliflower: 1 head (or 2 cups riced)
- Eggplant: 1 medium
- Mushrooms: 1.5 cups
- Cucumber: 2 medium
- Broccoli: 1 cup
- Bok choy: 0.5 cup
- Spaghetti squash: 1 small
- Bell pepper: 1 medium
- Mixed greens: 1 cup
- Fruits:
- Avocado: 4 medium
- Lemon: 2 (for juice/dressing)
- Lime: 1 (for juice)
- Nuts and Seeds:
- Chia seeds: 6 Tbsp
- Flaxseeds: 2 Tbsp
- Almonds: 3 oz
- Pumpkin seeds: 1 oz
- Hemp seeds: 1 Tbsp
- Sunflower seeds: 2 Tbsp
- Pine nuts: 1 oz
- Macadamia nuts: 1 oz
- Plant-Based Proteins:
- Firm tofu: 300g (about 3/4 lb)
- Oils and Fats:
- Olive oil: 5 Tbsp
- Coconut oil: 3 Tbsp
- MCT oil: 1 Tbsp
- Pantry Items:
- Unsweetened almond milk: 3 cups
- Unsweetened coconut milk: 2.5 cups
- Coconut flour: 2 Tbsp
- Almond flour: 1 Tbsp
- Tahini: 3 Tbsp
- Vegan mayo: 1 Tbsp
- Vegan Caesar dressing: 1 Tbsp
- Vegan pesto: 2 Tbsp
- Curry paste: 1 Tbsp
- Soy sauce: 1 Tbsp
- Vanilla extract: 1 tsp
- Cinnamon: 1 pinch
- Baking powder: 1/4 tsp
- Stevia: to taste
- Snacks:
- Olives: 10 large
- Coconut chips (unsweetened): 2 oz
- Seaweed snacks: 1 pack
- Kale chips: 2 cups (or kale, olive oil, salt to make)
Quantities are approximate for one person. Check for keto-friendly versions of dressings and sauces. Reuse staples (e.g., almond milk, stevia) across weeks.