Vegan Keto Diet Plan - All You Need to Know - 24 Mantra Organic

Vegan Keto Diet Plan - All You Need to Know - 24 Mantra Organic


Be healthy in 2020 with this vegan cum keto diet plan

Health and Nutrition

Ketogenic Diet, or popularly known as Keto Diet, is a famous diet that helps in shedding a lot of weight. The main concept of this diet is to have ‘High-Fat, Low-Carb’ foods. It means that your plate should consist of high-fat, medium protein, and low carbohydrate foods. You will derive most of your energy from proteins and fats. Though it’s difficult to follow a Keto Diet, you can get the best results within a short span of time. Diets can be both vegetarian and non-vegetarian. For all those looking for the best vegan Keto diet plan, you’re in the right place! This diet can be quite challenging for non-vegans because you won’t have the option to include animal products. With proper planning and dedication, nothing is impossible.

Vegan Keto Diet

Vegan keto diet consist of plant-based foods and do not include any animal products. The diet looks something like this-

  • Fat- 55-60%
  • Protein- 30-35%
  • Carbohydrate- 5-10%

Now, most of you will ask how does a low-carb, high-fat diet leads to weight loss. Generally, we derive the maximum amount of energy from carbohydrates. So when we lower the number of carbs in our diet, our body enters a mode known as ketosis mode where the body instead of using carbohydrates, burns fat for energy.

Non-vegans have a lot of options to incorporate in their diet, but when it comes to vegan people, they might find it difficult because of minimal options. So you have to make a vegan keto diet plan and have to follow it religiously to get the best results.

It has been found in many types of research that vegan diets have improved the overall health of the people. But that doesn’t mean that it is suitable for one and all.

Keto Diet for Vegans: Key important tips

A vegan keto diet plan is considered the best if you take in right proportions. If you’re a beginner, here are some few tips that might help you to kick start your keto diet.

  • Keep your carbohydrate intake up to 35 grams or less than that per day.
  • No animal products are allowed.
  • Try to include low-carb veggies as much as possible. Have salads regularly.
  • 65-70% of calories should be derived from fat.
  • Have plant-based proteins to maintain your daily protein intake levels
  • Have vitamin or Omega 3 supplements to prevent vitamin deficiencies.
  • Use a keto calculator or other apps to calculate your daily micronutrient intake.

Vegan Keto Diet Plan- Foods to eat 

Because you don’t have many options in the vegan keto diet, make sure to include as many vegetables as you can. Your meal should consist of foods rich in protein and fat. Avoid those foods which are higher in carbohydrates. Below is a suggestion of a vegan keto diet plan that you can follow. All the foods that should be eaten are listed down below.

Foods to Have:

Non-Starchy vegetables Cauliflower, kale, bell-papers, broccoli, zucchini, lettuce, spinach, mushroom, Brussels sprouts, avocado
Healthy Fats When we say high-fat, it doesn’t mean unhealthy fats or junk food. It means incorporating healthy fats in our diet. A good vegan keto diet plan consists of olive oil, avocado oil, coconut oil, or MCT oil. You can add few drops of oil for salad dressings.


Butter Peanut butter, almond butter, hazelnut butter, and Pecan butter
Dairy products You can have cheese, ghee, yoghurt and milk.


Seeds Flaxseeds, chia seeds, pumpkin seeds
Nuts Brazil nuts, almonds, pistachio, cashew, walnut
Fruits Lemons, limes, and berries
Herbs Rosemary, thyme, pepper, paprika, basil, salt, turmeric, and oregano

Foods to avoid:

Because you are on a vegan keto diet plan, you cannot have any animal products like meat, fish and poultry. There are certain foods which are better to avoid and even if you have them, be very particular with the quantity.

  • Vegetables with high starch like potatoes, carrots, beetroot, sweet potatoes and yams.
  • Beverages or drinks with high sugar content like energy drinks, cold drinks, soda, sweet tea/coffee, etc.
  • Refined grains like white rice, bread, millet, pasta, noodles, buckwheat, rye
  • High-sugary fruits like banana, mangoes, apples, peaches, plums
  • Processed foods like chips, cookies, burger, pizza, frozen food items, baked goods, cakes
  • Alcoholic beverages like wine, cocktail, beer, whiskey
  • Sweeteners like honey, maple syrup, white sugar, brown sugar

How to follow a healthy vegan keto diet plan?

Vegan keto diet plan can be challenging for many. There may be days when you would want to have a bite of chocolate or maybe a burger. You have to be tricky in order to make your meals tasty and happening. You do not need to have the same foods regularly. Now that you know which foods to have and which one to avoid, you can create a 7-day meal plan for yourself. Incorporate different items on different days.

  • If you are having a bowl of soup for your lunch; then you can have stir-fried veggies for your dinner.
  • For the next day, you might have a bowl of salad with herbs and olive oil. In between meals, you can have green tea or green coffee.
  • You can also have a few nuts or seeds to avoid munching junk foods.
  • Basically, you have to alter your food menu every day to stick to your goals.
  • Following a healthy vegan keto diet plan depends a lot on how much you are focused on your goal.
  • Before starting the diet, you should know why you want to start a keto diet. Once you know your goals, you can easily follow this diet.

A keto diet containing vegan food is the best because you indulge in having gluten-free and organic food items. They are safe, made of 100% natural ingredients without any harmful chemicals.

Try 24 Mantra Organic’s range of products and savour the taste of organic goodness.

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