What I Eat in a Day: Lazy Keto Pt. 2 (vegan, keto, gluten-free)

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Hello, friends! Welcome to another installment of “What I Eat in a Day!” I’m always curious about how people fuel themselves on more niche diets/ways of eating (and vegan keto is pretty niche!), and it seems like you guys are, too! By far, the most common request for posts I get is to show what my daily meals look like. So, here we are with another low carb vegan daily meal overview.

a low carb vegan salad with the text "what I eat in a day: lazy vegan keto" for pinterest

I’ve been holding off on making another one of these posts over the past few weeks because I’ve been eating so much of my soft vegan keto sandwich bread, and it felt rude to rub it in everyone’s face before the recipe was up. But, since it’s finally been posted, let’s get down to business!

As I’ve mentioned in previous posts, I most often follow a “lazy keto” approach. While I still track my macros and calories, it’s more for information purposes. I don’t really stress about hitting exact targets. I do try to keep my macros at 40g or under (this is just what works for me and my activity level), but if it’s over by a few, I don’t worry. Keep in mind that I do keto in a maintenance state, so I’m not looking to lose weight. I’ve also started including fiber in these breakdowns because I keep getting asked how I get enough fiber on keto, and I wanted to show that it’s actually pretty easy.

 Vegan Keto Breakfast With Intermittent Fasting

I typically fast in the keto sense of it, where I fatty coffee/tea is acceptable, along with various supplements. So, while I’m not really eating breakfast, I still consume things. I recently discovered that Perfect Keto actually has a bunch of vegan products (which is pretty rare for a keto food/supplement company, in my experience), so I’ve been trying them out over the past few weeks. It’s also worth noting that this is in no way a sponsored post at all! No one is paying me to mention them, though I do have a discount code to save you guys some cash, if you are interested in trying anything out! πŸ™‚

I’ve been excited about the MCT powder because while I’ve really enjoyed using MCT oil in my coffee, I don’t love having to bust out the blender in order to do so. It’s also great because unlike most powdered keto coffee creamers, it actually has zero grams of net carbs (whoo!).

  • 1 full glass of water upon waking to try and rehydrate
  • three cups of black tea with 1 total scoop of the Perfect Keto MCT powder (I used 1/3 of a scoop of the powder for each cup)

Nutrition Breakdown

  • 70 calories
  • 7g fat
  • .5g protein
  • 0g net carbs
  • 1g fiber

Low Carb Vegan Lunchtime!

Lunch for me usually falls between 12-3pm (I don’t really strictly track my IF window, it’s more of a “how do I feel” thing), so lunch today occurred at noon because I felt hungry earlier than normal.

  • 2 slices soft keto sandwich bread
  • 2 tbsp vegan “butter” (I used the homemade version from my cookbook!)
  • 5 spears of steamed asparagus
  • 1 cup cooked collard greens
  • “Hempfu” scramble: 1 serving homemade hemp tofu, 2 tbsp nutritional yeast, pinch black salt (makes it taste eggy), 1 tbsp chives, pinch of turmeric, fresh cracked pepper

Nutrition Breakdown

  • 689 calories
  • 48.5g fat
  • 34.7g protein
  • 12.8g net carbs
  • 27.1g fiber

Snack Attack!

Because I usually eat dinner on the later side, I like to do a little bit of snacking. On this particular day, I was out running quite a few errands and ended up being hungrier than I realized I would be. I’ve started packing myself a little to-go keto kit with some convenience items that I just keep in my purse at all times. This way, if I’m super hungry and at a friend’s house or just out and about, I have options. I also took this opportunity to sneak in some greens powder, because I hadn’t eaten that many veggies at lunch. Normally, I wouldn’t

Nutrition Breakdown

  • 416 Calories
  • 37.6g fat
  • 11.9g protein
  • 5.6g net carbs
  • 8.4g fiber

Dinner Time!

I’ve started batch-making some cauliflower rice for myself, so I have an easy base ready-to-go for making veggie bowls. This is a pretty standard dinner for me – a bunch of cooked veggies tossed in a bowl together with some olives and seeds. It doesn’t sound too exciting, but it’s tasty and filling!

  • 1 serving Coconut Lime Cauliflower Rice
  • 1 cup (packed, about 180g)Β  air-fried broccoli with 1 tbsp za’atar seasoning
  • 2oz green olives
  • 1 oz pepitas
  • Side salad: 2 cups (60g) mixed greens and 3 tbsp tahini lime dressing (basically, 1 tbsp tahini, 1 tbsp lime juice and 1 tbsp water whisked together)

Nutrition Breakdown:

  • 517 calories
  • 40.3g fat
  • 23.4g protein
  • 14.8g net carbs
  • 14.2g fiber

Dessert/After Dinner Snack

I was still hungry after dinner and wanted a quick snack: 1 avocado (aroung 140g edible bits), 1/4 cup (60ml) fresh salsa and all sprinkled with 1 tbsp ground flax to bring a bit more balance to the omega ratio.


  • 283 calories
  • 24g fat
  • 4.9g protein
  • 5.5g net carbs
  • 12.4g fiber

Exercise and Supplements

Exercise: 45 minutes yoga, ~11k steps according to my FitBit

Supplements: Aside from the greens powder, I just took vitamin D and some electrolyte powder today. The nutritional yeast I was using was fortified with B12, so I didn’t bother with that.

Total Nutritional Breakdown

  • 1976 calories
  • 157.3g fat
  • 75.4g protein
  • 38.7g net carbs
  • 63.1g fiber (yikes)
a chart showing the breakdown of macronutrient targets
a chart showing the breakdown of micronutrient targets


Join the Conversation

  1. Hi! Great post, I just bought the 2 week meal plan, but haven’t received an email or receipt or download. Can you send it to me again? It shows up as a debit in my bank account.

    1. Liz Author says:

      Hi Melissa, thank you for supporting the site! Sorry for the trouble. The link and receipt are automatically sent to the email address on file with PayPal, but sometimes the emails can be caught in your spam folder.

      I’m re-sending both the link and the receipt, just in case!

  2. Thanks so much! I’m really looking forward to trying out the plan! Thanks again for all your help!

    1. Liz Author says:

      My pleasure, Melissa! Please let me know if the email doesn’t go through and I’ll send it from my personal gmail account instead (sometimes that works for some reason)! And I hope you enjoy the plan! πŸ˜€

  3. Brandi M Carballo says:

    I’m confused. On the dinner it says 23 g of protein. How is that possible? Pepitas only have 5g protein per oz. And tahini has less than 3 per tbsp. How can greens and broccoli have 15g protein? What am I missing?

    1. Liz Author says:

      Hi Brandi! It’s amazing how much protein plant foods actually have! πŸ™‚ The breakdown is as follows:
      Cauli-rice dish: 5g
      Broccoli: 5.7g
      Pepitas: 8.5g
      Tahini: 2.5g
      Olives: .6g
      Greens: .9g
      Total: 23.3g
      Keep in mind different brands and varieties will have different nutritional values, but they would still be pretty close (within 1-2g of each other, typically).

      I hope this helps clear things up! All values are calculated using Cronometer with values from either a specific brand, the USDA database, or the Nutrition Composition Database from the University of Minnesota.

  4. Can you use the MCT Oil powder in cold drinks? Or only hot? Thanks for sharing this!

    1. Liz Author says:

      Hi Kristin! You can definitely use it in cold drinks, too, but it would need to be shaken up (or blended) pretty well to fully incorporate. I tried stirring it into iced coffee once, and it didn’t really do anything but clump, haha.

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