Vegan Keto beginner meals
JStarDragon
Posts: 17 Member
Hi, I am starting vegan Keto next week OMAD. It's a big 90 day goal of mine. I have been a vegan for a long time but have gone the high carb low fat route. I am switching it up hoping for results. I am a busy mom and simple meals help me stay on track. I would like to stay under 20g carb a day. For example would tofu, and broccoli, cooked in a coconut curry be an acceptable meal. I am new to this, any advice appreciated. Thanks.
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Replies
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Sounds yummy. What results are you hoping for?0
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I think it sounds delicious too. But as a long time vegan... why Keto? I've done that at the request of partners and for "science" but it's miserable and takes away many if not all of my staple foods.
Do you have a reason for keto? If not, I'd avoid it as a vegan. It can be done, but it's overly complicated if weight/fat loss is the only goal.6 -
I don't think she got it quite that low, but a youtuber I like did do a low-carb week set of videos a few months ago. Here's the link if you're interested.
Cheap Lazy Vegan
I love curried tofu with broccoli. You could maybe serve it over cauliflower rice if you have enough carbs?1 -
My goal is fat loss. Last year I read The Starch Solution and went high carb/low fat and was fairly opposed to keto because it is traditionally heavily meat based. My mil went keto and died a year later from cancer, I have no doubt the primarily meat diet contributed. However, after a year of mostly eating carbs, starting regular cardio and weight training, and food tracking with subtle success, I am hoping for a transformation. I want to rid my body of excess fat I gained when having kids, so I'm willing to give the vegan keto a try and see how I feel. I would also like to gain a new dietary perspective.23
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Still not seeing what keto has to do with ridding your body of excess fat. That's all on calorie deficit. Now, if you find that higher fat satiates you, so you're less hungry, then go for it.
But I've dropped over 106lbs using the MFP default macros and it's been great for this ovo-lacto vegetarian.18 -
I have a feeling you will find vegan keto unstatainable as it is very restrictive with food choices and I am a huge believer in not starting something you can not sustain long term. Have you looked into just lowering your carbs and seeing how you go with that to begin with rather than going keto? Keto is a tool for achieving weight loss but it is only one of many. It all boils down to eating less than you burn.6
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estherdragonbat wrote: »Still not seeing what keto has to do with ridding your body of excess fat. That's all on calorie deficit. Now, if you find that higher fat satiates you, so you're less hungry, then go for it.
But I've dropped over 106lbs using the MFP default macros and it's been great for this ovo-lacto vegetarian.
Yep! You are the bomb!
I love your new pic
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If I'm reading your post correctly, in addition to vegan keto, you also plan to do one meal a day (thus the OMAD). While it may seem simpler to consume all your calories in one meal, I suspect it's much more difficult than that. You've got to get all your nutrition, macros and micros, into that one meal. Not to mention the inherent difficulty you may have in fasting for an extended part of every day, particularly since you apparently have kids to keep up with.6
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L1zardQueen wrote: »estherdragonbat wrote: »Still not seeing what keto has to do with ridding your body of excess fat. That's all on calorie deficit. Now, if you find that higher fat satiates you, so you're less hungry, then go for it.
But I've dropped over 106lbs using the MFP default macros and it's been great for this ovo-lacto vegetarian.
Yep! You are the bomb!
I love your new pic
Thanks! I just started training for a 5K. The fitness club doing the training posted pics. Figured it was time to update.4 -
I have been doing IF for a long time. OMAD cuts the window to an hour. It actually works really well for me, because I don't have to carefully prepare several dietary restrictive meals a day, I focus on one. I can fast for long periods of time, but I do prefer a big meal over small ones spread out. I have been doing CICO, but since going vegan (high carb) from vegetarian, I find it harder to get a drop on the scale like I have in the past. Lots of people find success when the put their bodies into ketosis. Ketosis begins about 2 days of very low carb consumption, the body stores extra glucose so it does not happen right away. My best guess is that I have become very efficient at storing glucose because I have been high carb for a year. So, I want to enter a more "fat burning" state while still CICO. I am giving it 90 days to see if this makes a difference for my body.17
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JStarDragon wrote: »I have been doing IF for a long time. OMAD cuts the window to an hour. It actually works really well for me, because I don't have to carefully prepare several dietary restrictive meals a day, I focus on one. I can fast for long periods of time, but I do prefer a big meal over small ones spread out. I have been doing CICO, but since going vegan (high carb) from vegetarian, I find it harder to get a drop on the scale like I have in the past. Lots of people find success when the put their bodies into ketosis. Ketosis begins about 2 days of very low carb consumption, the body stores extra glucose so it does not happen right away. My best guess is that I have become very efficient at storing glucose because I have been high carb for a year. So, I want to enter a more "fat burning" state while still CICO. I am giving it 90 days to see if this makes a difference for my body.
If OMAD works for you, that's great. It's definitely a valid way of eating for some people that encourages a calorie deficit, which is what you're really after. The rest of it is just noise and a bit of majoring in the minors, in my opinion.
I'm quite certain my co-workers would be throwing M&Ms through my office door by about 2pm if I tried OMAD
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Also, I plan to use OMAD to help me along with the process not as a long term thing. OMAD will simplify and help me focus on the macros, I do not think it will be sustainable long term like IF is for me. I don't think any of it will be easy, but I can try it out and see how I feel for a couple months. What I am doing now is not working for me.0
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If you don't think any of your plans are sustainable or easy then they probably aren't the right plans for you. Change that, they won't be. If you can miraculously stick with it until you reach your goal weight then what? You will have learned nothing about long term sustainable lifestyle choices that work for you. This is why 80% of diets are unsuccessful.6
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That's exactly what people said when I became I vegetarian over 20 years ago, and when I became a vegan last year. It's not always easy to make changes, but I am able to make a goal and stick to it. I am not looking for people to be downers, I am not suggesting anything unhealthy. Only helpful vegan keto recipes and food ideas, thanks.7
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How do you plan on getting adequate protein? Most people losing weight should aim for 1.5-2.2g/kg.7
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I am using a macro calculator based on my body and goals, here is a link. It was suggested to me in another vegan keto group. https://keto-calculator.ankerl.com/0
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I hope you like high fat meals!
marinate your tofu in an oil based salad dressing - balsamic, sesame ginger, Italian, greek etc etc.
toast some sesame seeds or another nut
roast any veggies of your choice
pan fry your tofu and then add to the vegetable. top with seeds/nuts and avocado.
Some different variations
sesame ginger tofu, peanuts, cabbage/carrot/scallion, avocado
greek tofu, pistachios, zucchini/red pepper/ eggplant, olives
balsamic tofu, almonds, asparagus/onion/mushroom, vegan cheese3 -
JStarDragon wrote: »I am using a macro calculator based on my body and goals, here is a link. It was suggested to me in another vegan keto group. https://keto-calculator.ankerl.com/
What did it identify as yor protein goal? Last time I looked for me, it significantly was deficient for protein.0 -
This really sounds unsustainable and probably won't give you the results you are looking for besides an initial water weight drop.
I haven't consumed meat in over 30 years so I get that part but I have a feeling that you may think this will be just the same and it's not.
If you want to lose weight then create a calorie deficit.3 -
Lots of people have success with keto, vegan is just a different, healthier option. Why so many negative comments, do you all make comments like this on the other keto posts??? Give it a rest! I'm going to be eating within a healthy deficient and carefully monitoring my macros. I won't even be consuming saturated fats! Eating high carb has not worked for me, I'm sure it works for some people, good for them, I'm trying low carb high fat now.12
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The calculator suggested 100g protein a day for me.0
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JStarDragon wrote: »The calculator suggested 100g protein a day for me.
Probably not too unreasonable... What are your stats, workout routine and goals?0 -
JStarDragon wrote: »Lots of people have success with keto, vegan is just a different, healthier option. Why so many negative comments, do you all make comments like this on the other keto posts??? Give it a rest! I'm going to be eating within a healthy deficient and carefully monitoring my macros. I won't even be consuming saturated fats! Eating high carb has not worked for me, I'm sure it works for some people, good for them, I'm trying low carb high fat now.
Just as an fysa, your body does need some level of sat fats. And if you dont eat it, your body can produce it.
Also, the more recent evidence shows little correlation between SFA and health problems.3 -
JStarDragon wrote: »Lots of people have success with keto, vegan is just a different, healthier option. Why so many negative comments, do you all make comments like this on the other keto posts??? Give it a rest! I'm going to be eating within a healthy deficient and carefully monitoring my macros. I won't even be consuming saturated fats! Eating high carb has not worked for me, I'm sure it works for some people, good for them, I'm trying low carb high fat now.
I am sorry you feel this way. I am not negative about a vegan lifestyle, nor keto. Both can have many benefits. I was truly trying to helpful by recommending you start with just lowering your carbs first. Why? Because vegan is typically high carb whereas keto is low carb. Doing both at the same time will be very challenging because of this. I hope you have long term success but just remember that if it doesn't work there are other ways of reaching your goals.5 -
JStarDragon wrote: »Lots of people have success with keto, vegan is just a different, healthier option. Why so many negative comments, do you all make comments like this on the other keto posts??? Give it a rest! I'm going to be eating within a healthy deficient and carefully monitoring my macros. I won't even be consuming saturated fats! Eating high carb has not worked for me, I'm sure it works for some people, good for them, I'm trying low carb high fat now.
Getting 100 grams of protein while keeping your carbs low on a vegan diet will be very hard work. Nobody is being deliberately negative, but frankly, unless you live on tofu and maybe seitan substitutes I don't know how you're going to do it. You're giving up the best sources of protein in a vegan diet with lentils and beans, because as wonderful as they are, they are carby.
You say you haven't been successful eating high carb. Given that you have only 10 posts, and haven't sought help before now, it's a lot more likely that the fault lies in your logging and counting than in your carbs. You're probably eating too much and that's why you're not losing weight. I don't want to presume to speak for anyone, but I think most posters are just speaking from the viewpoint of "losing weight is hard enough, don't make it harder than it has to be".14 -
JStarDragon wrote: »Lots of people have success with keto, vegan is just a different, healthier option. Why so many negative comments, do you all make comments like this on the other keto posts??? Give it a rest! I'm going to be eating within a healthy deficient and carefully monitoring my macros. I won't even be consuming saturated fats! Eating high carb has not worked for me, I'm sure it works for some people, good for them, I'm trying low carb high fat now.
I don't think people are being negative toward either keto or vegan approaches to eating. I think they're being reasonably concerned about trying to combine two fairly restrictive approaches that typically each rely heavily on foods that are forbidden or effectively off-limits other than in very small quantities in the other approach.
It's going to be challenging to find vegan foods you can eat in sufficient quantities with a 20 g carb limit to hit a reasonable calorie intake, much less worry about hitting 100 g of protein as you mention later and hitting your micronutrients. Vegan-friendly foods -- i.e., plants -- are naturally heavy in carbs, and while you can isolate the fats from plants to get sufficient calories on a vegan keto diet, you're going to be hard-pressed to eat much solid food on a vegan diet with a 20 carb limit. I'm picturing a diet heavy on bullet-proof coffee made with vegan margarine and the lowest carb vegan protein powder you can find.
For instance, the broccoli, tofu, coconut curry dish you mention in the OP? If I were doing OMAD, I would think I'd want a fairly substantial amount of broccoli, say at least 300 g. That's only about two largish stalks and 100 kcal, but it's already 20 g of carbs. If you're doing net carbs, it's about 14 g net carbs. So, cut it back to one stalk for 10 carbs or 7 net carbs, 50 kcal, and 8 g of protein. Now the tofu. Again, this is your only meal. I'd want at least half a block (about 160 g) of tofu. That's only about 125 kcal, about 5 g carb or 3 g net carbs, and only 15 g of protein. If we're going by net carbs, you have 3 g of carbs left for whatever kind of coconut curry sauce you're using or making (the USDA database shows a quarter cup of a commercial Thai coconut curry simmer sauce as have 5 g of carbs, with no fiber, so that's 5 g of net carbs, which would put you over, and 70 kcal and 1 g of protein.
So, there's 245 kcal, 22 g of net carbs, and 24 g of protein. You don't say how many calories you're planning to eat, but even if it's only 1200 kcal, you're looking at somehow getting another 955 kcal and 75 g of vegan protein with no carbs. I'm not an expert on vegan protein powders and shakes, but I looked at a soy powder and a pea protein shake online and they were both about 1 carb gram for every 2 protein grams. Even seitan, which I've always thought of as the most "efficient" vegan protein in terms of protein per calorie is going to cost you about 15 g of carbs to make up that 75 g of protein missing after your broccoli-tofu-coconut curry (by the way -- how can you have coconut curry, since you also say you're giving up saturated fats? Do you plan to use a low fat or nonfat coconut milk? That seems sort of anti-keto, and it's just going to make getting enough calories without going over 20 g of carbs even harder.)
I have unsweetened, unflavored pea protein powder in my pantry, and even that would cost you about 4 g net carbs to get 75 g of protein. I guess you could mix it with one of those no-cal flavored waters if you get tired of blending it with your coffee and vegan margarine.
ETA to add last 13 words.11 -
Tofu, tempeh, other meat replacement
Nuts / peanut butter
Seeds
Oil based dressings and vegan mayo for salads
Cook with fats
Dark chocolate
Vegan cheese
Here is a little recipe list of vegan keto ideas https://www.healthfulpursuit.com/roundup/keto-vegan-vegetarian-recipes/
Obviously with OMAD you’d need to combine but you could for instance add the smoothie to your meal to meet your calories
Come and join the keto/ LCD group - people are very friendly in there
Low carb: https://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group
Keto
https://community.myfitnesspal.com/en/group/1143-keto3 -
JStarDragon wrote: »Lots of people have success with keto, vegan is just a different, healthier option. Why so many negative comments, do you all make comments like this on the other keto posts??? Give it a rest! I'm going to be eating within a healthy deficient and carefully monitoring my macros. I won't even be consuming saturated fats! Eating high carb has not worked for me, I'm sure it works for some people, good for them, I'm trying low carb high fat now.
So you're going to be doing vegan keto without foods like avocado and coconut? I don't understand why you would set further restrictions on vegan keto and eliminate saturated fat too.8 -
23rochelle23 wrote: »Tofu, tempeh, other meat replacement
Nuts / peanut butter
Seeds
Oil based dressings and vegan mayo for salads
Cook with fats
Dark chocolate
Vegan cheese
Here is a little recipe list of vegan keto ideas https://www.healthfulpursuit.com/roundup/keto-vegan-vegetarian-recipes/
Obviously with OMAD you’d need to combine but you could for instance add the smoothie to your meal to meet your calories
Come and join the keto/ LCD group - people are very friendly in there
Low carb: https://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group
Keto
https://community.myfitnesspal.com/en/group/1143-keto
Unfortunately, tofu and nuts will be out if OP also plans on avoiding saturated fat.6 -
MFP is not the only group I belong too and it is very rarely the group I go to for support, I almost never post here. And now I remember why. I also use other trackers. And I don't go over my calorie limit. I am just trying a different way of eating, I feel good about my choice. I suggest that if you don't understand it you can go onto a vegan keto website or group and educate yourself. On FB I belong to several vegan keto groups each with thousands of members, all doing this successfully. Obviously it is not impossible. It seems that people are confused about my saturated fat comment. First off avocado is not saturated, it's unsaturated. Coconut is an odd one, its medium chain and kinda in between. The majority of saturated fats come from animals though there are exceptions. One of the problems people run into with keto is consuming too much saturated fats in an attempt to lose weight, which has been linked to health problems. As a vegan I will not be falling back on a diet heavily fueled by saturated fats, and instead eating primarily unsaturated fats. Again, DO NOT COMMENT if you have no knowledge of vegan keto. DO NOT COMMENT if you are going to be a negative unsupportive troll because you think your way is the best. I am looking for food options that is all. Thank you to the people with some keto knowledge pointing me on the right direction.17
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