5-Day Vegan Keto Meal Plan

Day 1

Breakfast: Chia Seed Pudding With Coconut Milk, Flaxseeds, And Almonds

This creamy chia seed pudding is an easy, nutrient-dense breakfast that supports digestion and provides long-lasting energy. Chia seeds are packed with fiber and omega-3 fatty acids, making them a perfect fit for a vegan keto diet.

Simply mix chia seeds with full-fat coconut milk, a teaspoon of flaxseeds, and let it sit overnight in the refrigerator. Top with a handful of sliced almonds for a crunchy texture and extra healthy fats.

Snack: Sliced Cucumber With Guacamole

Hydrating and refreshing, cucumber slices make the perfect base for creamy guacamole. Cucumbers are rich in water and electrolytes, while avocados provide monounsaturated fats and fiber.

To prepare, mash a ripe avocado with a squeeze of lime juice, salt, and diced tomatoes. Dip the cucumber slices in the guacamole for a simple yet satisfying snack.

Lunch: Zucchini Noodles With Pesto And Hemp Seeds

This light yet filling meal is loaded with vitamins and healthy fats while keeping carbs to a minimum. Spiralized zucchini noodles mimic traditional pasta but with a fraction of the carbs. 

Blend fresh basil, olive oil, garlic, and walnuts to create a rich pesto sauce. Toss the zucchini noodles with the pesto and sprinkle hemp seeds on top for a boost of protein and omega-3s.

Dinner: Cauliflower Rice Stir-Fry With Tempeh And Coconut Aminos

This high-protein, fiber-rich dinner is packed with flavor while staying low in carbs. Cauliflower rice serves as a great alternative to traditional rice, offering fewer carbs and more fiber.

Sauté tempeh in coconut oil until golden brown, then add cauliflower rice, bell peppers, and coconut aminos for a savory umami flavor. Serve hot and enjoy a filling, nutrient-packed meal.

Day 2

Breakfast: Tofu Scramble With Spinach, Mushrooms, And Avocado

This protein-rich breakfast is a great alternative to scrambled eggs and provides essential amino acids. Crumble firm tofu into a pan with olive oil, turmeric, and garlic powder for added flavor. 

Sauté with spinach and mushrooms until softened, then serve with sliced avocado for extra healthy fats. This dish is packed with fiber, protein, and antioxidants to keep you fueled all morning.

Snack: Almond Butter With Celery Sticks

This simple snack combines the crunch of celery with the richness of almond butter for a balanced mix of fiber and fats. Almond butter is high in vitamin E and magnesium, while celery provides hydration and fiber. Spread almond butter over celery sticks or dip them for a satisfying, energy-boosting snack.

Lunch: Kale Salad With Tahini Dressing, Avocado, And Hemp Seeds

Kale is a powerhouse of vitamins and minerals, making it an ideal leafy green for a vegan keto meal plan. Massage chopped kale with a tahini dressing made from tahini, lemon juice, and olive oil to enhance its texture.

Add sliced avocado for creaminess and hemp seeds for a protein boost. This nutrient-dense salad is satisfying and full of healthy fats.

Dinner: Vegan Coconut Curry With Cauliflower Rice

Rich and aromatic, this coconut curry is full of healthy fats and plant-based protein. Sauté onions, garlic, and ginger in coconut oil, then add tofu, cauliflower, and bell peppers.

Pour in full-fat coconut milk and season with curry powder, turmeric, and salt. Let it simmer for 10 minutes before serving over cauliflower rice for a flavorful, low-carb meal.

Day 3

Breakfast: Chia Pudding With Coconut Milk And Pecans

A variation of chia pudding, this version includes crunchy pecans for added texture and flavor. Chia seeds are an excellent source of fiber and help promote gut health. Mix with coconut milk and let sit overnight. In the morning, top with pecans for healthy fats and a hint of natural sweetness.

Snack: Sliced Bell Peppers With Cashew Cheese

Bell peppers are loaded with vitamin C, making them a great low-carb snack. Pair them with creamy cashew cheese for a delicious contrast in textures.

To make cashew cheese, blend soaked cashews with lemon juice, garlic, and nutritional yeast. Serve with sliced bell peppers for a refreshing and nutrient-rich snack.

Lunch: Arugula Salad With Avocado, Pumpkin Seeds, And Olive Oil

This salad is a simple way to get healthy fats and antioxidants. Peppery arugula is tossed with olive oil and topped with sliced avocado for a creamy texture. Pumpkin seeds add crunch while providing zinc and magnesium. This meal is light yet satisfying.

Dinner: Grilled Eggplant “Steaks” With Avocado Salsa

Eggplant is a fantastic low-carb vegetable that absorbs flavors well. Slice eggplant into thick rounds, brush with olive oil, and grill until tender. Top with an avocado salsa made from diced avocado, lime juice, and chopped tomatoes. This dish is filling, flavorful, and packed with antioxidants.

Day 4

Breakfast: Almond Flour Pancakes With Coconut Yogurt

These pancakes are a delicious and nutritious way to start the day. Almond flour keeps them keto-friendly while providing a rich, nutty flavor. Mix almond flour, flax eggs, and coconut milk, then cook until golden brown. Serve with unsweetened coconut yogurt for a creamy topping.

Snack: Roasted Macadamia Nuts

Macadamia nuts are one of the best keto-friendly nuts due to their high fat and low carb content. Roast them lightly in the oven for extra crunch and flavor. A handful makes a great snack to keep energy levels stable.

Lunch: Cabbage Wraps Stuffed With Tofu And Almond Butter Sauce

These crunchy cabbage wraps are a great low-carb alternative to traditional tortillas. Fill large cabbage leaves with sautéed tofu, cucumber, and shredded carrots. Drizzle with an almond butter sauce made from almond butter, tamari, and lime juice.

Dinner: Vegan “Cheesy” Broccoli Soup

This creamy soup is packed with fiber, vitamins, and healthy fats. Blend steamed broccoli with full-fat coconut milk and nutritional yeast for a dairy-free cheesy flavor. Serve warm for a comforting and nourishing meal.

Day 5

Breakfast: Coconut Yogurt With Chia Seeds And A Few Raspberries

A simple yet effective way to start the day, this breakfast combines probiotics, fiber, and healthy fats. Unsweetened coconut yogurt is mixed with chia seeds and topped with a few raspberries for natural sweetness.

Snack: Trail Mix With Almonds, Coconut Flakes, And Pumpkin Seeds

This homemade trail mix is a great way to get a mix of healthy fats and crunch. Almonds provide protein, coconut flakes add natural sweetness, and pumpkin seeds contribute magnesium and zinc.

Lunch: Spinach Salad With Avocado, Olive Oil, And Tempeh

Spinach is a nutrient-dense green that pairs well with healthy fats. Top with sliced avocado, olive oil, and pan-fried tempeh for added protein. This salad is simple but satisfying.

Dinner: Cauliflower Mash With Sautéed Mushrooms And Garlic

A creamy, keto-friendly alternative to mashed potatoes. Blend steamed cauliflower with olive oil and salt until smooth. Serve with sautéed mushrooms and garlic for a flavorful, nutrient-packed dish.

Conclusion

Following a vegan keto meal plan takes some planning, but it can be a rewarding and sustainable way to support weight loss, balance blood sugar, and reduce inflammation. By focusing on healthy fats, plant-based proteins, and low-carb vegetables, it’s possible to enjoy a nutrient-dense diet while staying in ketosis.

However, it’s important to be mindful of potential nutrient deficiencies and digestive changes, especially in the beginning. From our experience, those who succeed with vegan keto make adjustments based on their individual needs and supplement where necessary.

If you want expert guidance to ensure you're getting the right balance of nutrients, connect with a Registered Dietitian covered by insurance at Berry Street for a personalized plan that fits your goals and lifestyle.