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My 30 Day Vegan Keto Challenge

Is it possible to be on a keto diet using only vegan food?

The ketogenic diet (or keto diet, for short) is a low-carb, high-fat diet where low carbohydrate levels in the food makes the body use fat for fuel.

Usally keto diets are high in meat, beacuse meat are extreme low in carbs.

But as you probably know, high amounts of meat are not healthy according to research.

But can you get the benefits of keto diet using only vegan food?

Yes, it is off cause possible, but it is a lot harder to execute compared to the the meat based keto diet. Most vegan food are high in carbs making it harder find the right ingredients.

But I have found a excellent diet plan that have both low carbs and all the nutrients needed.

The goal of my weight loss challange

I started the weight loss challenge yesterday, the 1. of may.

There will be daily updates her on the blog and log my progress.

When I calculated my BMI som time ago I got 29,3 witch is overweight.

Vegan Keto weight loss plan
Vegan Keto Challenge weight loss plan

Preparations for meal plan

One of the goals of the meal plan is to have a diet that covers all daily recommended vitamins and nutrients. The meal plan I have put together is based on a relaxed keto program of max 50 grams of net carbohydrates.

The calorie deflect is also set to 970 cal per day in my Cronometer program.

So this diet is a combination of vegan keto and calorie deflect.

The meal plan will also be calorie deflect, because green food is generally low in calories. Based on that the diet will be in both keto and calorie deflect i think its smart to go for the relaxed keto plan.

I use the Cronometer app to make my meal diary and find food nutrition and keto target.

Based on my research I have found the following foods to be included in my low carb diet:

  • Brussels Sprouts, Cooked from Frozen
  • Brazil Nuts, Unsalted
  • Peanuts, Raw
  • Spinach, Raw    
  • Avocados, Raw, All Commercial Varieties
  • Walnuts              
  • Beyond Meat, Burger, Plant-Based         
  • Alpro, Roasted Almond Milk, Original    
  • Oumph! Kebab Spiced  
  • Tossed Salad, Plain, without Dressing
  • Avocados, Raw, All Commercial Varieties
  • Spinach, Raw    
  • Alpro, Roasted Almond Milk, Original    
  • Coffee, Black                   
  • Oumph!, The Chunk      
  • Herbamare, Sea Salt, with Vegetables and Aromatic Herbs         
  • Kale, Raw           
  • Oumph, Thyme & Garlic              
  • Coffee, Black

I am not affiliate with any of these products. All food have been chosed based on low carb and high nutrition.

I will also update this post with the recipes for my meals when I find the time time..

I will probably get some extra motivation if you share this blogpost on social media and give a comment on the post 🙂

Day one – may 1

Here is some picture of the starting point

All my extra weight is typical in the belly area.

weight 108 kg.

Cabs:31.3

Meal plan:

Vegan keto Meal plan may 1.
Meal plan may 1.
Vegan keto nutrient targets
Vegan keto nutrient targets may 1.

I started of hard and ended up with 1117 calories remaining.

I made keto smoothies for all meals except dinner.

For dinner I just had Oomph thyme and garlic.

One mistake I made was that I used the regular almond milk instead of the sugar free. By using the sugar free version I will save about 24 grams carbohydrates per day, since I use the almond milk for all smoothies.

One great benefit of using almond milk is that it is fortified with both B12 and D vitamin.

Vitamin and Minerals intake day 1

Vegan keto Vitamin and Minerals in a day
Vitamin and Minerals targets and values day 1

I did not do a good job finding the right ingredients for vitamins and minerals the fist day of the diet. I need to include some nuts into the diet.

Day two – may 2

weight 106,5 kg.

Net Cabs:47.3

Meal plan:

Vegan keto Meal plan may 2,
Meal plan may 2.
Vegan keto nutrient targets
Vegan keto nutrient targets may 2.

Vitamin and Minerals intake day 2

Vegan keto Vitamin and Minerals targets and values
Vitamin and Minerals targets and values day 2

The vitamin and mineral targets are way better today.

To get the rdi over 100% for selenium I just needed to include one Brazil nut!

Day three – may 3

weight 105,5 kg.

Net Cabs:41.3

Meal plan:

Vegan keto Meal plan and nutrient targets may 3.
Meal plan and nutrient targets may 3.

Pretty spot on on the calorie intake today, only 3 calories remaining in the meal plan.

Vegan keto dinner may 3.
Vegan keto dinner with Oumph kebab, avocado, salad, Brussels sprouts, and brocoli.

Today I included fresh greens and soy based Omph kebab in a tasty dinner today.

I released that I have been to high on the a vitamin on the first two days.

This is mainly because of the spinach that packs loads of a vitamins.

To reduce the a vitamins I have reduced the spinach in my smoothies.

Today I made a excellent smoothie based on 100 gram of avocado and 60 grams of kale mixed with almond milk.

Vitamin and Minerals intake day 3

Vegan keto Vitamin and Minerals in a day
Vitamin and Minerals targets and values day 3

A bit low on the B and D vitamins, Calcium and Zink minerals today. This can be fixed by having more fortified almond milk for extra vitamins and Calcium. The Zink levels can be raised using more walnuts.

Day four – may 4

weight 106,7 kg.

Net Cabs:33,9

Meal plan:

Vegan keto Meal plan and nutrient targets may 4.
Meal plan and nutrient targets may 4.

Started the day with a avocado, sesame and almond milk smoothie.

I make sure to eat unsalted peanuts and walnuts to get protein and lots of good nutrients, and I take one Brasil nut to get all selenium needed for one day.

For dinner used a low carb chilli spice on Oumph the chunk soy fried on the pan. I found a ready made broccoli and red onion at a 40% dicount in the store(expire day was today..). The salad was low on carbs, and the total carb count for the meal was around 5 grams.

In the evening I made a smoothie using unsweetened almond milk with sesame seeds and spinach.

The sweetened almond milk far from the good tast of the regular almond milk, but as it has 0 carbs its prefect for this project.

vegan keto dinner may 3.
vegan keto dinner of the day

Vitamin and Minerals intake day 4

Vegan keto Vitamin and Minerals targets and values
Vitamin and Minerals targets and values day 4

Today the vitamins and mineral intake are close to perfect. I dont mind to be low on sodium, since the salt is usually to high in my diets. Only vitamin D and Zink should be increased a bit. Vitamin d is difficult to get naturally on a vegan diet. I recently wrote a blog post on the best sources of vitamin D for vegans. Right now I get all of the vitamin D from fortified almond milk.

Day five – may 5

weight 105,8 kg.

Net Cabs:41.3

Meal plan:

Vegan keto Meal plan and nutrient targets may 5.
Meal plan and nutrient targets may 5.

Started the day with walnuts, a strawberry and a broccoli smoothie.

For dinner I made fajita veagan meat using Oumph the chunk sand Santa Maria spice mix. I cocked broccoli, cauliflower, brussel sprouts and carrots.

I made a purée of the carrots since I find eating the carrots as purée tastes better than eating cooked sliced carrots.

vegan keto diet dinner may 5.
vegan keto dinner dey 6

I know it weird to use cooked vegetables with texmex, but I was out of salad and tried this variant.

Coffee vegan keto diet
Coffee works fine on a vegan keto diet

You can see in the meal plan that I have included 20 cups of coffe. I know its a lot, but I am a heavy coffe drinker.

I did some research on coffee drinking and found this article stating that up to 25 cups a day is safe: https://edition.cnn.com/2019/06/03/health/coffee-heart-health-arteries-scli-intl-gbr/index.html

I know there is other research that recommends less than 6 cups a day. However I belive that the positive effects of coffee trumps the risk of higher cholesterol. On a vegan diet you will be extreme low on cholesterol compared to a regular diet anyway.

The benifits of coffee in the vegan keto diet is:

  • B1 Vitamin -1% of RDA per 100g of coffee
  • B2 Vitamin 0,1 mg-5% of RDA per 100g of coffee
  • B3 Vitamin 0,2 mg-1% of RDA per 100g of coffee
  • B5 Vitamin 0,3 mg -5% of RDA per 100g of coffee
  • Calcium 2mg per 100g of coffee
  • Magnesium 3mg per 100g of coffee
  • Phosphorus 3mg per 100g of coffee
  • Potassium 49.mg per 100g of coffee

Vitamins and minerals per 100g coffee
Vitamins and minerals per 100g coffee

Vitamin and Minerals intake day 5

Vegan keto Vitamin and Minerals in a day
Vitamin and Minerals targets and values day 5

The vitamin D is low, but right now it is spring time here and I will get the D vitamin from the sun.

The Zink level is still low, and I might buy hemp seeds to get the last percentages needed. Hemp seed are relatively low in carb(4,7g per 100g) and high in protein, so it will fit well for this diet.

Day six – may 6

weight 105,0 kg.

Net Cabs:42.8

Meal plan:

Vegan keto Meal plan and nutrient targets may 8.
Meal plan and nutrient targets may 7.

Started the day with peanuts pluss a smoothie made of avocado, spinach, and regular almond milk.

For dinner I made Oumph the chunck with vegan peanut sauce on top, with a salad.

Oumph the chunck with vegan peanut and sauce salad
Oumph the chunck with vegan peanut sauce and salad

The peanut sauce was excellent, and I will share my low carb variant of the peanut sauce leter here on the blog

Vegan salad with walnuts and avocado smoothie on vegan keto diet
salad with walnuts and avocado smoothie.

Right before bedtime I made myself a salad with walnuts and a avocado smoothie.

Vitamin and Minerals intake day 6

Vegan keto Vitamin and Minerals in a day
Vitamin and Minerals targets and values day 6

Still a bit low on C vitamin and Zink, but overall ok..

Day seven- may 7

weight 104,6 kg.

Net Cabs:25,6

Meal plan:

Vegan keto Meal plan and nutrient targets may 7.
Meal plan and nutrient targets may 7.

Started the day with peanuts pluss a spinach and avocado smoothie made spinach, and regular almond milk.

After the success with my homemade peanut sauce yesterday I decided to take it a step further. I made a new peanut sauce from just 35g peanuts, 2 teaspoons rice vinegar, 2 teaspoons soy sauce, and 100ml regular almond milk.

After I had mixed the peanut sauce in my nutribullit I went ahead and put 145g of Oumph vegan meat into the sauce. After 15 minutes in the sauce I fried it all together.

I also made a simple broccoli and onion salad.

I tied to make a vegan mayo to have in the salad from olive oil and almond milk, but I was not a huge success.. The vegan mayo was partly the reason for the high calorie count today, since olive oil is high in calories.

But the end product was perfect, and my best keto vegan meal so far in the project:

Vegan keto meal
Vegan keto Oump in peanuts with broccoli salad

Vitamin and Minerals intake day 7

Vegan keto Vitamin and Minerals targets and values
Vitamin and Minerals targets and values day 7

I had less smoothies today, and that is probably why I am low on B vitamins, D vitamin, and calcium.

Weekly update of my vegan keto project

Here ar the graphs of my progress so far:

Consumed Calories for vegan keto diet
Consumed Calories day by day
Weight loss 1 week vegan keto diet
Weight loss so far

The weight loss the first week is probably a lot of water, but the trend is looking good. If I follow the trend I will be under 100 kilos/220 punds by the end of the 30 day experiment..

Calories from fat, carbs, and protein on vegan keto diet
Red=calories for fat, Blue=calories from carbs, Green= calories from protein

This graph shows that my diet is high in fat, and low in carbs and protein.

Normally I would prefer higher protein and carb values, but for this project the cab needs to be less than 50 grams per day.

Day Eight- may 8

weight 103,9 kg.

Net Cabs:48,6

Meal plan:

Vegan keto Meal plan and nutrient targets may 8.
Meal plan and nutrient targets may 8.

Today I almost maxed out the carb budget in the plan. The reason is that friday is taco dinner day in this house, and I blew most of the carbs of the day on a tortilla wrap. It was 20 gram of carb per tortilla wrap.. If anyone now any commercial tortilla wraps with less carbs, please tell in the comment.

Vitamin and Minerals intake day 8

Vegan keto Vitamin and Minerals targets and values day 8
Vitamin and Minerals targets and values day 8

A bit low on B vitamins and minerals today since I used most of my carb son the taco dinner.

Day Nine- may 9

weight 103,9 kg.

Net Cabs:48,2

Meal plan:

Started the day with a tasteful broccoli and onion salad.

For dinner I made taco from the leftovers from yesterday.

I used whole grain instead of regular wrap and saved some carbohydrates.

The whole wheat tortilla wrap have 18.8 grams per wrap versus the corn and wheat wrap at 20 grams.

Vitamin and Minerals intake day 9

Meal plan and nutrient targets
Meal plan and nutrient targets may 9.

I used B vitamin supplement to make sure I was meeting the B vitamin targets. Was a bit low on minerals today, and it is probably because I used most of my carb budget on the taco.

Day ten- may 10

weight 103,8 kg.

Net Cabs:48,2

Meal plan:

Mushroom burger in Cauliflower sauce

Started the day with a multi green smoothie mad from spinach, broccoli, avocado, and cauliflower.

For dinner I sliced up two mushroom veggie burgers, and made a tastefull cauliflower sauce. I will post the recipe here on the blog when I find time for it.

For supper I made a Oumph the chunk satay meal.

I made a similar peanut sauce as I did on Friday.

Vitamin and Minerals intake day 10

Meal plan and nutrient targets
Meal plan and nutrient targets may 10.

Aside from the calcium and Zink it looks good today.

Day elven- may 11

weight 104,8 kg.

Net Cabs:39,7g

Meal plan:

Started the day with a multi green smoothie.

I made the smoothie from spinach, broccoli, avocado, cauliflower, Chia seeds and carrot. I included the Chia seeds to get more Calsium and Zink.

For dinner I had a creamy cauliflower soup from a instant soup pack. This was the first soup on this diet, and it was a instant success. I plan to make more soups from scratch leter.

For supper I tried a new type mushroom veggi burger I found in the discount dish in my local store.

When I find veggieburgers at 50% discount (date discounts), I by all that I can find, and put in the freezer. Today I got 4 double packs, and the price was about a dollar per burger..

Vitamin and Minerals intake day 11

Meal plan and nutrient targets day 11
Meal plan and nutrient targets may 11.

Day twelve – may 12

weight 104,1 kg.

Net Cabs: 48,1g

Meal plan:

Started the day with a multi green smoothie, same recipe as yesterday.

For dinner I made a barbecue dish using pulled Oumph and onion.

The dinner was high in carbs and I was close to 50 gram per day limit in the relaxed keto target in Cronometer, but it is important to have some dinner variation to keep the motivation.

Vitamin and Minerals intake day 12

From now on I will add some kale into the diet higher calcium scores. For Zink I need to remember to add chia seed into the smoothies.

Day thirteen – may 13

weight 103,2 kg.

Net Cabs: 45,3 g

Meal plan:

Made a multi-green smoothie for breakfast, and had a crushed veggiburger in peanut sauce for dinner.

Vitamin and Minerals intake day 13

Day fourteen – may 14

weight 102,9 kg.

Net Cabs: 31,0 g

Meal plan:

Started the day with a multi-green smoothie from spinach, cauliflower, broccoli, and almond milk.

For dinner I made vegan meat form fresh mushrooms and walnuts. I chopped it to thin in the Nutribullit so the texture was a bit of. But the taste was ok anyway.

Vitamin and Minerals intake day 14

Day fifteen – may 15

weight 102,9 kg.

Net Cabs: 43,8 g

Meal plan:

Today I made a salad of broccoli and onion for breakfast.

For dinner I used a crushed pea based veggieburger (found at 50% reduced price in my local store) in fajitas sauce, with broccoli salad on the side.

Vitamin and Minerals intake day 15

I have found the perfect food to give better score on calcium and Zink.

It is flex seeds that can be mixed into the smoothie. Flex seeds will also boost the protein intake that have been a bit to low on this diet. Another bonus benefit is that i is also high in omega 3..

Day sixteen – may 16

weight 102,9 kg.

Net Cabs: 37,5 g

Meal plan:

Vitamin and Minerals intake day 16

Day seventeen – may 17

weight 103 kg.

Net Cabs: 46,2 g

Meal plan:

Vitamin and Minerals intake day 17

Day eighteen – may 18

weight 103,1 kg.

Net Cabs: 48,3 g

Meal plan:

Vitamin and Minerals intake day 18

Day nineteen – may 19

weight 103 kg.

Net Cabs: 44,9 g

Meal plan:

Vitamin and Minerals intake day 19

Day twenty- may 20

weight 102,5 kg.

Net Cabs: 46,7 g

Meal plan:

Vitamin and Minerals intake day 20

Day twenty one – may 21

weight 102,5 kg.

Net Cabs: 42,0 g

Meal plan:

Vitamin and Minerals intake day 21

Day twenty two – may 22

weight 102 kg.

Net Cabs: 42,0 g

Meal plan:

Vitamin and Minerals intake day 22

Day twenty three – may 23

weight 102 kg.

Net Cabs: 49,8 g

Meal plan:

Vitamin and Minerals intake day 23

Day twenty four – may 24

weight 102 kg.

Net Cabs: 45,0 g

Meal plan:

Vitamin and Minerals intake day 24

Day twenty five – may 25

weight 100,7 kg.

Net Cabs: 28,6 g

Meal plan:

Vitamin and Minerals intake day 25

Day twenty six – may 26

weight 100,7 kg.

Net Cabs: 47,9 g

Meal plan:

Vitamin and Minerals intake day 26

Day twenty seven – may 27

weight 100,6 kg.

Net Cabs: 48,8 g

Meal plan:

Day twenty eight – may 28

weight 101,1 kg.

Net Cabs: 49,0 g

Meal plan:

Day thirty – may 30

weight 101,1 kg.

Net Cabs: 66 g

Meal plan:

I will continue this post as the project goes forward, so make sure you bookmark it:)

Beejay
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By Beejay

Bjojo runs the Vegan MeatLab blog. He is also doing experiments on Spirulina growing and micro greens. The long-term plan for the Vegan MeatLab project is to come up with the ultimate vegan hamburger based on natural vegan food.

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