Since starting my vegan keto Instagram account last March, and joining the Facebook admin team over at Vegan Keto Made Simple and Vegan Keto Advanced, I get asked A LOT what I eat in a day on vegan keto? When you take the meat, cheese and eggs out of keto, it's understable that it can be a little perplexing regardless if you are vegan or not.
One thing I would like to say is this: Everyone does vegan keto a little different. I am a firm believer in one size DOES NOT fit all. I've spent quite a bit of time in various communities (keto, vegan, A.A./N.A.,) to know that even though concepts of a practice seem universal across the board, the journey that gets one to what works for them can change the way the 'fine print' of their practice actually reads. I love this, however I know that it does cause a lot of conflict when groups of, in this case, keto people come together.
Here are some of my vegan keto practices that shape what my daily meals look like:
20-30g Net Carbs Per Day
- On average I'm below 20g net carbs per day, but every once in a while I fall between 20-30g net carbs. Once fat adapted upping your carbs can be easier and not impact ketosis. I like having some wiggle room and my body feels good in that range!
0-5g Net Carb Breakfast & Lunch
- I used to divide my 20-30 net carbs fairly equally through out the day when I first started my keto journey. There is nothing wrong planning out your day this way, I eneded up discovering through a podcast by Leanne Vogel of Healthful Pursuit, that I might get a restful nights sleep of I saved the majority of my carbs for the end of the day. My sleep wasn't horrible, but I was waking up at 5am (an hour before my alarm went off) more and more.. this vegan keto journey is all about experimenting and figuring out what works so I decided to give it a try! After a week of practicing Carby Nights I was sold! It seemed to be the sweet spot for balancing my fat fueled energy.
Sample Daily Menu
On any given day I have one of the following from each category:
- Vega Essentials Vanilla Protein Shake w/ Ripple Milk
- Pegan Thin Bar (or other varieties) w/ a smear of nut butter and hemp seeds
- Chia Please! Pudding
- Mixed Green Salad w/ Beyond Meat Chicken Strips or Beefy Crumbles
- Sesame Peanut Zoodles w/ Hemp Seeds
- MIracle Noodles w/ Beyond Meat Beefy Crumbles & Mushrooms
- Or keep it simple with a protein shake or Pegan Bar!
- BBQ Jackfruit Sandwiches w/ Tahini Buns & Mix Greens Salad
- Sesame Peanut Zoodles w/ Fried Tofu
- Tofu Scramble w/ Veggies
- Thai Coconut Curry Soup w/ Tofu
Are you more of a visual person? Here are what some of my days look like in Cronometer:
My Cronometer goals are set to strict keto (learn about my food tracking app experience in this post) and my own personal fat & protein goals. At the end of the day, everything is fairly flexible. I don't work out, have a desk job, so my calories aren't super high, but I'm also not super concerned if I don't meet my 1600/day. I am always within my 1200-1600 range because dropping below 1200/day would put me into the starvation zone.
There you have it! What are some of your vegan keto principles? How do you keto? Comment below! I would love to hear from you!