Quick, easy, and tasty – our 5-day meal plan takes the guesswork out of following a vegan ketogenic diet. There are many vegan keto recipes out there but it’s always nice to get a helping hand when you’re starting out or looking to vary the dishes you’re currently consuming.

Set across 5-days, our meal plan includes vegan keto recipes for breakfast, lunch, dinner, and even a snack for each day. Follow the overview below to pick and choose the recipes you want to try out or follow it day-by-day. No rules here, just healthy deliciousness with the hard work taken out.

Just a side note, if you’re new to the diet and would like a little guidance on what it is and how it may benefit you, you can find the answers in our article, Vegan Keto: What it is and Why You Should Try.

Your 5-Day Meal Plan

Day 1

  • Breakfast: Tofu Scramble with Broccoli
  • Lunch: Beetroot and Toasted Pecan Salad with Balsamic Horseradish Dressing
  • Dinner: Baked Portobello Mushrooms on Cauliflower Mash
  • Snack: Chia Pudding

Day 2

  • Breakfast: Coconut Yogurt with Hemp Hearts, Chia Seeds, and Raspberries
  • Lunch: Mushroom and Thyme Soup
  • Dinner: Vegan Keto Curry
  • Snack: Vegan Fat Bombs

Day 3

  • Breakfast: Coconut Flour Waffles with Peanut Butter
  • Lunch: Caramelised Onion Salad
  • Dinner: Cabbage Rolls
  • Snack: Vegan Keto Protein Bars

Day 4

  • Breakfast: Tahini Bagel with Vegan Cream Cheese
  • Lunch: Tofu Miso Soup
  • Dinner: Vegan Keto Chili
  • Snack: Raspberry Pie

Day 5

  • Breakfast: Vegan Keto Porridge
  • Lunch: Tofu Quiche
  • Dinner: Vegan Keto Pad Thai
  • Snack: Dairy Free Chocolate Silk Pie

Vegan Keto Recipes – The 5-Day Meal Plan


Day 1


Breakfast: Tofu Scramble with Broccoli

Ingredients
  • 225g/8oz firm tofu
  • 200g/1½ cups broccoli
  • 2 tbsp oil
  • Salt, pepper, and turmeric powder to taste
Method

Heat oil in a frying pan. Crumble tofu into bite-sized pieces and add to the pan. Add seasonings and stir as it cooks over medium-high heat for 5-10 minutes. Serve with steamed broccoli.

Nutrition
  • Calories: 470
  • Net Carbohydrates: 7g
  • Fat: 38g
  • Protein: 24.5g

Lunch: Beetroot and Toasted Pecan Salad with Balsamic Horseradish Dressing

Ingredients
Beetroot and Toasted Pecan Salad
  • 270g/2 cups baby spinach
  • 35g/¼ cup roasted beetroots
  • 2 tbsp toasted pecans
  • Vegan goat cheese, to taste
Dressing
  • 1 tbsp balsamic vinegar
  • 2 tbsp olive oil
  • 1 tsp horseradish
  • Salt & pepper, to taste
Method

Combine spinach, beetroots, and toasted pecans. Crumble vegan goat cheese over top. Combine dressing ingredients and toss with salad.

Nutrition
  • Calories: 404
  • Net carbohydrates: 12g
  • Fat: 37.3g
  • Protein: 4g

Dinner: Baked Portobello Mushrooms on Cauliflower Mash

Ingredients
Baked Portobello Mushrooms
  • 1 portobello mushroom
  • 1 tbsp tamari sauce
  • 1 tbsp balsamic vinegar
  • 1 clove garlic, minced
Cauliflower Mash
  • 270g/2 cups riced cauliflower
  • 1 tbsp oil
  • 1 tsp parsley
Method

Preheat oven to 200°C/400°F. Combine tamari, vinegar, and garlic. Add mushroom and marinade for 15 minutes. Bake mushroom for 15 minutes. Flip and bake for another 15 minutes. To make the cauliflower mash, heat oil in a frying pan. Add cauliflower and stir for 2-5 minutes, until softened. Add parsley.

Nutrition
  • Calories: 338
  • Net carbohydrates: 15g
  • Fat: 27.7g
  • Protein: 5.9g

Snack: Chia Pudding

Ingredients
  • 70g/½ cup cashew cream
  • 2 tbsp chia seeds
  • ¼ tsp vanilla
  • ¼ tsp stevia
  • Dash of salt
  • 1 tbsp peanut butter
  • 1 tsp parsley
Method

Blend cashew cream, chia seeds, vanilla, stevia and salt. Refrigerate overnight. Add peanut butter and enjoy. Makes two servings.

Nutrition
  • Calories: 217
  • Net carbohydrates: 6.2g
  • Fat: 14.5g
  • Protein: 7g


Day 2


Breakfast: Coconut Yogurt with Hemp Hearts, Chia Seeds, and Raspberries

Ingredients
  • 1 can coconut milk
  • 2 probiotic capsules
  • 2 tbsp hemp hearts
  • 1 tbsp chia seeds
  • 70g/½ cup raspberries
Method

Scoop the solid coconut cream out of the can and into a glass container. Stir in the coconut water to reach the desired thickness. Open and empty the contents of the probiotic capsules into the container, discarding the capsules themselves. Stir with a ceramic spoon. Cover the container tightly with a towel, tightening with an elastic band. Let sit for 24 to 48 hours, keeping away from sunlight. Place yoghurt in the fridge for two hours to thicken. Add remaining ingredients and enjoy! Makes two servings.

Nutrition
  • Calories: 359
  • Net carbohydrates: 7.4g
  • Fat: 31.4g
  • Protein: 8.8g

Lunch: Mushroom and Thyme Soup

Ingredients
  • 1 tbsp oil
  • 35g/¼ cup diced onions
  • 135g/1 cup diced button mushrooms
  • 70g/½ cup diced cremini mushrooms
  • 2 tbsp fresh thyme
  • 60ml/¼ cup almond milk
  • 120ml/½ cup vegetable broth
  • Salt and pepper to taste
Method

Heat oil in a skillet and cook onions on medium heat for 5 minutes. Add mushrooms, stir, and cook for another 5 minutes. Stir in thyme and continue cooking for 10 minutes. Add remaining ingredients and simmer for 15 minutes.

Nutrition
  • Calories: 206
  • Net carbohydrates: 15g
  • Fat: 14.6g
  • Protein: 5g

Dinner: Vegan Keto Curry

Ingredients
  • 225g/8oz firm tofu, chopped
  • 135g/1 cup red pepper strips
  • 135g/1 cup broccoli
  • 135g/1 cup spinach
  • 2 tbsp coconut oil
  • 1 can coconut milk
  • 1 tbsp red curry paste
  • 1 tbsp almond butter
  • 1 tbsp ginger, minced
  • 1 clove garlic, minced
Method

Melt coconut oil over medium heat. Add ginger, garlic, red pepper, and broccoli. Stir for 30 seconds. Add coconut milk, curry paste, almond butter, and tofu. Stir and cook for 10 minutes or until the sauce thickens. Stir in spinach and remove from heat. Makes two servings.

Nutrition
  • Calories: 597
  • Net carbohydrates: 11.5g
  • Fat: 52g
  • Protein: 18.4g

Snack: Vegan Fat Bombs

Ingredients
  • 70g/½ cup coconut oil
  • 70g/½ cup almond butter
  • 70g/½ cup unsweetened cocoa
Method

Blend ingredients and portion into mini muffin cups. Makes 12 servings.

Nutrition
  • Calories: 159
  • Net carbohydrates: 2g
  • Fat: 15.5g
  • Protein: 2.7g


Day 3


Breakfast: Coconut Flour Waffles with Peanut Butter

Ingredients
  • 1 tbsp chia seeds, mixed with water
  • 45g/⅓ cup coconut flour
  • 70g/½ cup oat flour
  • 1 ½ tsp baking powder
  • 70g/½ tsp cinnamon
  • 2 tsp vanilla
  • 70g/½ tsp stevia
  • 2 tbsp coconut oil, melted
  • 230ml/1 cup coconut milk
  • Dash of salt
  • 1 tbsp peanut butter, for topping
Method

Combine dry ingredients in a large bowl. In a separate bowl, combine coconut oil, vanilla, stevia, coconut milk, and chia mixture. Stir wet ingredients into dry ingredients. Add batter to a heated and greased waffle iron. Yields five waffles. Top with peanut butter.

Nutrition
  • Calories: 291
  • Net carbohydrates: 15.2g
  • Fat: 18g
  • Protein: 6.5g

Lunch: Caramelised Onion Salad

Ingredients
  • 2 tbsp olive oil, separated
  • ½ large red onion
  • 1 ½ tbsp balsamic vinegar, separated
  • 2 tbsp walnut pieces, toasted
  • 400g/3 cups arugula
  • Salt and pepper, to taste
Method

Caramelise onions by heating 1 tbsp oil in a large skillet over medium-high heat. Add onions and sauté for 20 minutes, stirring frequently. Add ½ tbsp balsamic vinegar and stir. Create a dressing by combining the remaining oil and vinegar, and seasoning with salt and pepper. Add arugula, walnuts, and onions to a large bowl. Toss with dressing.

Nutrition
  • Calories: 446
  • Net carbohydrates: 19g
  • Fat: 37.5g
  • Protein: 5g

Dinner: Cabbage Rolls

Ingredients
  • 1 head leafy cabbage
  • 2 tbsp oil
  • 680g/5 cups mushrooms, chopped
  • 135g/1 cup courgette, chopped
  • 70g/½ cup green pepper, chopped
  • 230ml/1 cup vegetable broth
  • ½ tsp basil
  • ½ tsp thyme
  • Salt and pepper, to taste
  • 70g/½ cup tomato sauce
Method

Preheat oven to 200°C/400°F. Bring a large pot of water to the boil. Remove the core of the cabbage and boil until the leaves start to fall off. Cut the thick vein from eight leaves. Heat oil in a saucepan and add the mushrooms, courgette, pepper, and basil. Add broth and season with salt and pepper to taste. Boil for 5 minutes. Take off the heat and leave to stand for another 5 minutes. Place 45g/⅓ cup of the vegetable filling onto each cabbage leaf. Fold in the sides and roll. Pour half of the tomato sauce into a dish. Add cabbage rolls and pour the remaining tomato sauce over top. Cover and bake for 15 minutes. Yields 4 servings.

Nutrition
  • Calories: 100
  • Net carbohydrates: 5g
  • Fat: 7.5g
  • Protein: 4g

Snack: Vegan Keto Protein Bars

Ingredients
  • 70g/½ cup coconut flour
  • 2 scoops vegan keto protein powder
  • 135g/1 cup almond butter
  • 135g/1 cup peanut butter
  • 120ml/½ cup monk fruit syrup
Method

Line an 8″ by 8″ pan with parchment paper. In a mixing bowl, combine dry ingredients. In a separate bowl, blend almond butter, peanut butter, and monk fruit syrup. Add to dry ingredients and mix well. Press firmly into lined pan. Refrigerate until firm, then cut into squares. Yields 24 bars.

Nutrition
  • Calories: 153
  • Net carbohydrates: 3.2g
  • Fat: 12g
  • Protein: 6.3g


Day 4


Breakfast: Tahini Bagel with Vegan Cream Cheese

Ingredients
  • 35g/¼ cup ground flax
  • 35g/¼ cup psyllium husk powder
  • 35g/¼ cup almond flour
  • 1 tsp baking powder
  • 70g/½ cup tahini
  • 235ml/1 cup water
  • ½ tsp salt
  • Vegan cream cheese, to taste
Method

Heat oven to 190°C/375°F degrees. In a large bowl, combine dry ingredients. Add wet ingredients and mix. Divide dough into 4 balls and bake for 45 minutes. Slice and serve one bagel with 2 tbsp vegan cream cheese.

Nutrition
  • Calories: 460
  • Net carbohydrates: 7.5g
  • Fat: 44g
  • Protein: 13

Lunch: Tofu Miso Soup

Ingredients
  • 475ml/2 cups vegetable broth
  • 35g/¼ cup miso
  • 70g/½ cup firm tofu, diced
  • 70g/½ cup green onion
  • 70g/½ cup spinach
Method

Bring broth to a simmer in a large pot. Add miso to a small cup of hot water and whisk. Add the onion, spinach, and tofu to the broth. Simmer for 5 minutes. Remove from heat and blend in the miso mixture.

Nutrition
  • Calories: 247
  • Net carbohydrates: 22g
  • Fat: 10g
  • Protein: 20g

Dinner: Vegan Keto Chilli

Ingredients
  • 2 tbsp oil
  • 35g/¼ cup onion, chopped
  • 1 tsp garlic, minced
  • 200g/1 ½ cups black soybeans, rinsed
  • 135g/1 cup kale, chopped
  • 350ml/1 ½ cups vegetable broth
  • 35g/¼ cup tomato paste
  • 2 tbsp chilli powder
  • 1 tsp salt
Method

Heat oil in a medium saucepan, over medium heat. Add onion and cook until translucent. Add remaining ingredients and simmer for 20 minutes, stirring frequently. Yields two servings.

Nutrition
  • Calories: 359
  • Net carbohydrates: 12g
  • Fat: 23g
  • Protein: 20g

Snack: Raspberry Pie

Ingredients
Crust
  • 70g/½ cup unsweetened
  • shredded coconut 135g/1 cup
  • roasted cashews
  • 1 ½ tbsp monk fruit syrup
  • 1 tsp vanilla
  • ½ tsp salt
Filling
  • 135g/1 cup roasted cashews, soaked in water
  • 70g/½ cup coconut oil
  • 120ml/½ cup coconut cream
  • 120ml/½ cup monk fruit syrup
  • 400g/3 cups raspberries
  • 60ml/¼ cup lemon juice
  • 2 tsp vanilla
  • ½ tsp salt
Method

To make the crust, blend ingredients and press into muffin liners. Refrigerate.

To make the filling, combine all ingredients and blend until smooth. Add 35g/¼ cup filling to each muffin cup. Refrigerate until firm. Yields 12 servings.

Nutrition
  • Calories: 171
  • Net carbohydrates: 8g
  • Fat: 14g
  • Protein: 4g


Day 5


Breakfast: Vegan Keto Porridge

Ingredients
  • 2 tbsp coconut flour
  • 2 tbsp ground flax
  • 2 tbsp vegan protein powder
  • 230ml/1 cup unsweetened almond milk
  • Stevia, to taste
Method

Mix together coconut flour, flax, and protein powder. Add to a saucepan with almond milk and cook over medium heat until thickened. Add stevia to taste.

Nutrition
  • Calories: 189
  • Net carbohydrates: 3.3g
  • Fat: 11.2g
  • Protein: 16g

Lunch: Tofu Quiche

Ingredients
  • 1 tbsp oil
  • 70g/½ cup mushrooms
  • 70g/½ cup peppers
  • 135g/1 cup spinach
  • 225g/8oz firm silken tofu, chopped
  • 3 tbsp nutritional yeast
  • ½ tsp salt
  • ½ tsp onion powder
  • ½ tsp garlic powder
  • ½ tsp paprika
  • ¼ tsp turmeric
  • 120ml/½ cup water
Method

Preheat oven to 190°C/375°F degrees. Heat oil in a skillet over medium-high heat. Add vegetables and sauté for 5 to 10 minutes. Combine tofu and all remaining ingredients and blend until smooth. Add tofu mixture to the skillet and combine. Pour mixture into a greased pie plate and place in oven. Reduce heat to 175°C/350°F degrees and cook for 30 minutes. Allow to cool for 10 minutes before serving. Makes 12 servings.

Nutrition
  • Calories: 375
  • Net carbohydrates: 12g
  • Fat: 22g
  • Protein: 35g

Dinner: Vegan Keto Pad Thai

Ingredients
  • 2 tbsp coconut milk
  • 1 tbsp lime juice
  • 1 tbsp sesame oil
  • 2 tbsp soy sauce
  • 1 tbsp hot sauce
  • 1 tbsp oil
  • 400g/3 cups shredded cabbage
  • 70g/½ cup bean sprouts
  • 35g/¼ cup green onions, chopped
  • 35g/¼ cup toasted peanuts
Method

Combine coconut milk, lime juice, sesame oil, soy sauce, and hot sauce in a small bowl and set aside. Heat oil in a skillet and add shredded cabbage. Sauté for 2 minutes. Add sauce mixture and bean sprouts and stir. Heat throughout. Serve topped with green onions and peanuts. Makes two servings.

Nutrition
  • Calories: 313
  • Net carbohydrates: 12g
  • Fat: 25g
  • Protein: 10g

Snack: Dairy-Free Chocolate Silk Pie

Ingredients
Crust
  • 70g/½ cup almond flour
  • 3 tbsp coconut oil
  • 3 tbsp monk fruit syrup
  • Dash of salt
Filling
  • 230ml/1 cup coconut cream
  • 70g/½ cup almond butter
  • 200g/1 ½ cups firm silken tofu
  • 135g/1 cup vegan chocolate chips, melted
Method

To make the crust, combine ingredients and press into a pie plate. Freeze.

To make the filling, blend the coconut cream, almond butter, and tofu with the melted chocolate chips. Pour filling into crust and chill overnight.

Nutrition
  • Calories: 212
  • Net carbohydrates: 8.9g
  • Fat: 17.3g
  • Protein: 16.9g

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