According to a recent study, those who followed meal plans consistently have overall better health than before they started. These people consumed more healthy ingredients and less processed foods because their meal plans helped them to be more prepared.
If you are wanting to live a healthier lifestyle, a vegetarian keto meal plan is exactly what you need. This diet is not a quick-fix plan, it is more of a lifestyle, with benefits such as more energy, a clearer mind, and overall better health with a long-term approach.
The only problem is, switching to a keto diet on your own can be challenging at first, especially if you are not used to the vegetarian or vegan keto diet. If you are unknowingly eating the wrong ingredients, you could slip out of ketosis or get insufficient amount of nutrients, which could affect the health benefits you are going for.
That’s why following a keto-vegan meal plan is essential for your success, keep on reading to learn more about the benefits of a vegetarian keto meal plan.
Why Follow a Vegan-Keto Meal Plan?
Most meal plans are super basic and include consuming the exact same ingredients day in, day out. If you have ever followed a generic meal plan before, you would have seen meals such as noodles, bread, and rice almost every day plus the leftovers you will be eating all week long.
Not only is this absolutely boring, but it is also very unhealthy! There is no measurement of macronutrients, there are bucketloads of carbohydrates which leads to unhealthy blood sugar levels, and let’s not even get started on the gluten-loaded bread.
Ketogenic diets have been proven to slow down the growth of cancers, manage epilepsy, and lose incredible amounts of weight — safely.
However, most ketogenic diets also include bucketloads of animal or soy products (which are overly processed), and create numerous problems in your digestive system. Vegan diet plans have 78% less chance of developing diabetes, and 75% less chance of developing high blood pressure than generic meal plans.
A vegetarian keto meal plan has the best of both worlds, it is healthy for your digestive system, includes lots of fresh, plant-based ingredients, and has all the benefits of the keto-diet.
This is done by putting a strong focus on healthy dietary fats such as avocados, coconut, nuts, seeds, and naturally lots of olive oil.
Now, let’s dive into the benefits of following a formulated vegetarian keto meal plan.
Eat the Right Ingredients
One of the hardest parts about switching to a new nutritional lifestyle is learning what foods you can and cannot eat. This is especially true with a vegan-keto meal plan.
By following a meal plan, you become comfortable with the ingredients thanks to the delicious keto vegan recipes. These recipes are carefully thought out to include the right ingredients, numerous vitamins, minerals, and nutrients. They also include the right amount (i.e. low enough) of carbohydrates so you stay in ketosis the entire time.
Most keto-vegan meal plans include processed junk such as factory-made vegan cheeses, tofu, textured soy, and other chemically filled or highly-processed ingredients.
These products are not food! They are fillers, and they are added because whoever created that meal plan had absolutely no idea what they were doing. They do not properly count macros or nutrients, nor do they understand what a true vegan ketogenic diet really is.
Consume the Right Macros
The most important part of a keto vegetarian diet is making sure that you are low enough in your carbohydrates. If you eat too many carbohydrates, your body will leave the state of ketosis and you could lose the benefits of following this diet in the first place.
When protein is consumed, it breaks down into smaller molecules called amino acids which are considered the building blocks for the body. You need protein to repair and grow your muscles, have healthy skin, connective tissues, hair, nails, hormones, bones, blood, and other body chemicals. Now you understand why you have to get protein from your food!
In order to stay in the metabolic state of ketosis, you need to consume less than 40 grams of carbohydrates per day, though the exact amount varies individually. If you are a type 2 diabetic or have severe health problems, it might be a good idea to limit the amount of carbs to less than 20 grams per day. If you are a healthy, an extremely active person, your limit might be even 100 grams of carbs per day.
When you stay in ketosis, your body no longer uses glucose for energy, and instead, breaks down fat storage to produce energy, which are called “ketones” or “ketone bodies”.
Eating the right fats and the right amount of them is the sole reason why you are able to stick to a keto-vegan diet and feel completely satisfied. This is just as crucial as cutting down your carbohydrate levels, as you need these fats for energy and bodily functions.
The vegan-keto diet focuses on the right amount of each macronutrient in each delicious recipe, keeping you in the state of ketosis and feeling completely satisfied throughout the day.
Some of the fat sources include:
- Olive Oil
- Coconut oil
- Coconut butter (also called coconut manna)
- Seeds like chia seeds, sunflower seeds, pumpkin seeds, hemp seeds, and sesame seeds.
- Nuts such as Brazil nuts (a great source of selenium!), hazelnuts, pecans, macadamia nuts, and walnuts.
- Nut butters such as almond butter, tahini, and some peanut butter
When selecting nut butter, it is imperative to find one that is purely nuts and non-hydrogenated oils. Read the ingredient lists carefully as some include sugars and chemical ingredients.
One of the most beneficial reasons for following a vegetarian keto meal plan is to follow and understand the creativity you will need behind meal planning.
Just because this plan is low-carbohydrate, does not mean that you have to miss out on eating some of your favorite foods such as crackers, tortillas, or bread.
The 7-day keto-vegan meal plan includes delicious and carefully created recipes such as:
- Chia pudding with raspberries
- Creamy Mushroom Stuffed Red Bell Peppers
- Taco Tuesday Tortillas with Nut Bolognese and Guacamole
- Spicy Avocado Soup and Sprouty Salad
- Not Your Mom’s Oatmeal (Porridge)
- Chocolate Almond Smoothie
- Keto-Vegan Pizza
- Nut Loaf and Creamy Zucchini
- Keto-Vegan Cookies
- Raspberry Chocolate Ice Pops
- Orange Creamsicle Fat Bombs
As you can see, you do not have to miss out on eating your favorite combinations and textures, it’s all about learning how to be more creative with your ingredients and knowing when to eat them.
Most keto-vegan meal plans include just a bunch of dishes and recipe ideas for you to follow, which is important of course, but they lack structure and timing for meals, not mentioning the lack of essential micronutrients.
A proper keto-vegan meal plan not only includes delicious recipes, but it will also include a daily structure for how to follow them effectively. Each recipe is carefully planned to include the right amount of macronutrients and micronutrients added up for the entire day.
It is essential to know what your breakfast should look like, then follow it with the right lunch. After lunch, you need to know which is the perfect snack if you happen to need one to keep you satiated until dinner. And dinner needs to be well-designed to keep you satisfied overnight until breakfast the following day.
No More Yo-Yo Diets
The worst thing about most diets is that they all focus on weight loss, which starts you off with the mindset of deprivation and lack, ultimately leading to you feeling like you are not eating enough and eventually binge eating.
While the vegan ketogenic diet is exceptional for losing weight, that is not the main focus because this is no quick fix — it is a new lifestyle or journey.
By focusing on the health benefits, you are now shifting that focus away from superficial and scarcity to more nourishment. After one to two weeks of following this vegan keto diet, you will find yourself feeling completely satisfied, happy, energetic, and ultimately healthy.
Following a Meal Plan Will Educate You
It is one thing to follow a meal plan step-by-step, and it is another to understand why you are following it in the first place. Most meal plans just tell you what to do, but it is just as important to learn the reasons behind why you are eating those ingredients at those specific times.
The 7-day keto-vegan meal plan will leave you feeling more confident, educated, and creative to continue living this healthy lifestyle for years to come.
Learn More About the Vegetarian Keto Meal Plan
Now that you know the benefits of following a vegetarian keto meal plan, it is time to get started on your new journey to better health.
The 7-Day Keto-Vegan Meal Plan is exactly what you need, it includes over 30 delicious recipes that include desserts and snacks, without any processed ingredients. It also includes an action plan for how to get started and continue on this lifestyle.
Any questions, comments, or inquiries, feel free to contact me!