Vegan Keto, Eco-Atkins, Pegan, and Low Carb Plant-Based Recipes

Vegan Keto Macro Calculator

Units

Gender

Ageyears

Weightstones lbs

Heightfeet inches

Activity Level

Body fat%

Net carbsgrams

Specify the amount of daily net carbs you'd like to consume. Typically, 20-30 grams is recommended to start with.

Results

Maintenance

Maintenance level is the level at which your weight remains stable.

Your BMR is:1536kcal
Calories to consume:2027kcal
Your fat intake should be:184grams
Net CarbsProteinFat
25grams69grams184grams
100kcal275kcal1653kcal
5%14%81%

Goal

Below is a range of calorie deficits to help you lose weight. For best results, it is recommended that you opt for a moderate calorie deficit of 10-20%.

Small calorie deficit (11%)

Calories to consume:1804kcal
Your fat intake should be:159grams
Net CarbsProteinFat
25grams69grams159grams
100kcal275kcal1430kcal
6%15%79%

Moderate calorie deficit (22%)

Calories to consume:1581kcal
Your fat intake should be:134grams
Net CarbsProteinFat
25grams69grams134grams
100kcal275kcal1207kcal
6%17%77%

Large calorie deficit (33%)

Calories to consume:1358kcal
Your fat intake should be:109grams
Net CarbsProteinFat
25grams69grams109grams
100kcal275kcal984kcal
7%20%73%
vegan keto meal plan bundle description

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My Vegan Keto Cookbook
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  • Lunch today is kind of...huge. As per usual, I fasted all morning, and actually had a pretty intense workout earlier, so I want to make sure I get enough protein to help repair that muscle tissue (I’ve been working on strength lately, whew - it is not easy). Salad is greens from my garden, cherry tomatoes, kalamata olives, sunflower seeds and the Greek dressing from page 188 of my cookbook. Pasta is a black bean pasta that I got from TJ Maxx (really 😂), nutritional yeast and a little olive oil (plus salt and pepper). The little dish is some raw pumpkin seeds, which I ended up tossing into the noodles. . . . Nutritional info: 736 calories, 49.9g fat, 44.2g protein, 15g net carbs, 19.5g fiber. . . For reference, I usually eat around 2000-2200 calories a day and aim for 40g net carbs and at least 80g protein, more if I work out more intensely. :)
  • Up next in our series of completely beige and/or green meals... hemp tofu scramble with cauli rice! It’s Sunday, and I wasn’t feeling overly industrious, so this is kind of a lazy meal. Scramble is served with about 75g caulirice and contains the following (measurements are approximate, since I eyeballed everything): . . ••100g hemp tofu (recipe in the link in my bio!) ••75g of cherry tomatoes ••75g shiitake mushrooms ••3 stalks scallions (from my garden!!) ••1/2 tsp fresh ginger ••1 clove fresh garlic ••1 tbsp tamari ••1 tbsp sesame oil ••1 tsp sesame seeds . . I like to be a little less strict on weekends and follow a more “lazy keto” approach, where I don’t track and just focus on eating keto-friendly foods. So, no idea what the macros are. :) . . . #lazyketo #instavegan #veganiseasy #bestofvegan #lowcarblove #lowcarbdiet #veganglutenfree #glutenfreevegan #veganlowcarb #bestofvegan #whatveganseat #sugarfreevegan #wholefoodsplantbased #meatfreeketo #ketotarian #ketovegan #veganketo #dietfood
  • Happy fry-day, everyone! I’m not even going to apologize for that. This is who I am... 😂 If you’re wondering, these things of beauty happen to be crispy Korean BBQ tofu fries. They are flipping amazing and only 3.4g of carbs per serving with 16.2g of protein, which I think is pretty great. Full recipe with substitutions, cups measurements and macros in the link in my bio, but approximate recipe below: . . ••400g block of tofu ••60ml low-sodium tamari ••1 tbsp sesame oil ••1/2 tsp powdered garlic ••1/4 tsp powdered ginger ••1 tsp gochujang ••vegan mayo and scallions for dipping and garnish . . Drain and pat tofu dry, then cut into fry-sized pieces. Whisk together remaining ingredients (except mayo and scallions) and pour over tofu. Let sit for a bit to soak in. Air fry on 350F (180C) for 20-25 minutes until desired crispiness is achieved!! . . #vegan #instavegan #veganiseasy #bestofvegan #lowcarblove #lowcarbdiet #veganglutenfree #glutenfreevegan #veganlowcarb #bestofvegan #whatveganseat #sugarfreevegan #wholefoodsplantbased #meatfreeketo #ketotarian #ketovegan #veganketo #eggfree #dairyfree #dietfood

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Medical Disclaimer: I am not a doctor, and this blog is not meant to diagnose, treat, cure, or prevent any disease or to be mistaken for medical advice. Please always consult with your physician before beginning any new diet or health regimen!

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