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Recently, a lot of you have been asking me about meal prep on a vegan keto diet, and I totally get why. Between work and school and housework and family, sometimes you find yourself with almost no spare time to make dinner, especially if you’re the only one in your household eating low carb vegan meals. So, I put together this mini vegan keto meal prep meal plan to try and ease the burden.
This plan is beyond simple. It’s basically what I eat in a week when I have zero time to do anything, and no motivation to eat anything fancy. Don’t get me wrong, everything is still tasty, but it’s a pretty perfunctory plan. This just covers five days, because I usually try to make something different on weekends, especially if I’ve just eaten the same thing for five days in a row.
I wanted to make this a reasonable plan for the majority of vegan ketoers who are trying to lose weight, so the carbs are at 20g net and the calories are under 1500. Because so many of you have mentioned having caloric needs even lower than 1500 calories per day I wanted to make this easy to reach that target, so you can just remove fat bombs to bump those numbers down. 🙂
Breakfast: Strawberry Overnight Noatmeal
I love making vegan keto noatmeal – it’s delicious and filling, and high in protein, especially if you add in protein powder. I tend to try and get all my macros from whole foods if possible, but sometimes you’ve got to reach for those powders. One of my favorite low carb vegan bloggers (Compassionate Keto!) posted about a vegan strawberry protein powder the other day on Instagram and noted that it tasted like Trix cereal. Obviously, I had to buy it. So, this week my noatmeal is strawberry flavored. However, you can have whatever you like.
Because I like a good theme, I also added some freeze-dried strawberries to my noatmeal for some texture and additional flavor. I really like using freeze-dried fruit because it lasts a long time, but also the flavors become super-concentrated when it’s freeze-dried. So, everything just tastes a little brighter. It’s also way more cost effective. You can get a lot of flavor out of the equivalent of 1-2 strawberries, and then just seal up the rest for later. For reference, I use a quarter bag of strawberries for all five jars of noatmeal. Keep in mind, this will add 1g of net carbs per serving, so if you want to keep this under 20g, just eliminate these. 🙂
Quick Recipe (per jar): 4 tbsp hemp hearts, 1 tbsp chia seeds, 1 scoop vegan strawberry protein powder, 1 cup unsweetened coconut milk.
I just dump everything in a pint jar (x5) and store them all on the counter (no room in the fridge). Then either before I go to bed at night, or in the morning, I add about a cup of water or unsweetened nondairy milk and stir everything. It takes about 5 minutes to set up and gets super thick if you leave it overnight. You can also use hot water to make it more like oatmeal and less like overnight oats.
Nutrition Info (without strawberries):
- 428 calories
- 34.8g protein
- 30.1g fat
- 4.2g net carbs
Lunch: Beyond Meat “Taco” Stir Fry
Recipe (for 5 servings):
- 1 package Beyond Meat “Beefy Crumbles”
- 1 package (3 cups) cauliflower rice
- 1 tbsp taco seasoning (I use the Trader Joe’s one – it packs a punch!)
- 3 ounces sliced black olives
- 1/4 cup nutritional yeast
- 2 tbsp olive oil
- 10 tbsp total (2 tbsp per serving) guacamole
Basically, toss everything (except guacamole) together in a pan and cook until the rice has softened – about 20 minutes on the stovetop. Portion into containers and top with guac before eating. I will often dump this on top of a few cups of greens to get in more vitamins and minerals!
- 215 calories
- 18.2g protein
- 12.7g fat
- 4.2g net carbs
This may seem like a small meal, but I typically pack snacks (at the bottom) along with my lunch, so it’s more substantial.
Dinner: Vegan Keto Tikka Masala
So, for meal prepping dinners, I choose a really easy one-pot (or even crockpot) recipe. This week, I went with my low carb vegan tikka masala recipe. It’s super easy to make, and really filling. To get more greens in my diet, I usually also pack about a cup of baby spinach along with each serving.
Recipe: low carb vegan tikka masala
- 313 calories
- 11.8g protein
- 24g fat
- 8.3g net carbs
Snacks: Fat Bombs
Fat bombs are my favorite way to bump up the fat without adding too many carbs.
Recipe: Basic Vegan Keto Fat Bombs
Nutrition (for 4 servings):
- 524 calories
- 7.2g protein
- 54g fat
- 3.2g net carbs
- 1480 calories
- 72g protein
- 121g fat
- 19.9g net carbs
16 thoughts on “What I Eat in a Week – Vegan Keto Meal Prep”
wow,of all the meals, you have mentioned one that is close to a favorite of mine: Tikka Masala. I am not vegan however. So,I have normally accompanied it with chicken. This being, the noatmeal also grabbed my attention because I really like oatmeal. So, this may also be something to try. It seems really advantageous that going keto does not mean starving or only consuming boring food. Thank you again for these meal ideas.
I have been doing keto for seven months now and have been interested in trying a meat free version of the diet. with your recipes and suggestions and information this looks like something i could do as a lifestyle change for life! Thank you so much for all of the time and effort you have put into your work.
I’m so glad you’re finding everything to be helpful! It’s definitely do-able! Feel free to reach out with any questions – I’m always happy to talk about keto. 🙂
Wow!! These receipes look amazing!! I’ve meaning to try Vegan Keto as I have been on the “regular” keto for now 6months but i just wanted to have other options like maybe once a week of meat or even just once a month. Am very low on iron and protein what seems to me since i losing now a ton of hair..
So my question is how to I go about starting Vegan Keto Diet? How do I figure out may MACROS intake.. carb intake??
Hi Isela, thank you so much! You can use the same macros that you would have for the regular keto diet, or you can change them depending on how you feel. If you’re low on protein, you may want to consider adding in a bit of protein powder or some tofu to get those amino acids in!
Look amazing! I just got some bento boxes to start prepping! One question- when you say unsweetened coconut milk, do you mean the full fat version in a can?
Oh, good point Manda! I should have clarified further – “regular” coconut milk not in the can is what I usually use for this. 🙂
Hi! I’m a vegan and doing a keto diet to help with my insulin resistance. I love these recipes- espicalt the tikka masala! However, when I made the overnight noats they didn’t soak up all the almond milk. I followed your directions exactly (expect I didn’t use protein powder). Even after putting it in the microwave it was still just seeds in milk- kind of like cereal. Any idea why? Or what I could do differently?
Hi Eimhear, I’m glad you are loving the recipes! In the overnight noats recipe, the protein powder is necessary for consistency to be oatmeal-like. You could try reducing the liquid by half or doubling the chia seeds if you don’t want to add in any protein powder (which I totally get!). 🙂
Sorry if this is a silly question, but not quite clear on the noatmeal instructions, when you say you throw all the ingredients together and leave on the counter all night, does that include the coconut milk?
Hi Andrew, not silly at all! I definitely could have made this more clear. I put all of the dry ingredients in the jar, and then add the coconut milk as needed. 🙂
You could make everything in advance one night ahead (so, put all in the ingredients into the jar, including the coconut milk), but you would have to refrigerate it!
How many servings does the lunch make?
Hi Alison! The lunch makes 5 servings. 🙂
In regards to your no oatmeal recipe, what would be the approximate measurents for the strawberries? 1TBS,2TBS…? Thank you in advance.
I just meal prepped this last night. Had the nooats this morning and they were very filling! I am half way through the taco lunch and it’s amazing! Looking forward to tonight for the tika masala! Thank you so much for sharing these recipes!
I’m so happy this is helpful! I’ll have to make another similar post! 😀