You’ve heard of it — the high fat, moderate protein, incredibly low carbohydrate meal plan — lovingly referred to as the keto diet, short for ketogenic.
Whether or not you plan to practice a keto way of life, I strongly believe that learning all of your options is one of the best ways to find a way of eating that best fits for your body and your livelihood.
A ketogenic diet is labeled as such because it consists of certain levels of macronutrients that will push your body into a state of ketosis. Ketosis is a natural metabolic process that happens when your body is starved of glucose, and therefore burns fat for energy by way of creating “ketones in the liver, which can supply energy for the brain.”
First, you decrease your carb intake to about 5 percent, increase your fat intake to about 75 percent, and average out your proteins at about 20 percent. These percentages show the standard ketogenic diet, yet there are three other types of ketogenic diets: cyclical keto — allows for periods of carbohydrate consumption mixed with periods of strict ketogenic dieting — targeted ketogenic dieting — allows for carbohydrate ingestion around high-intensity workouts, while following a keto diet at all other times — and the high-protein ketogenic diet — follows ketogenic rules by keeping carbohydrates at an all-time low of five percent, but it hikes up your protein and decreases fat by fifteen percent each.
By reducing carbohydrates — such as starches, fruits, and bread which are loaded with glucose — you’ll push your body towards fat burning. By increasing healthy fat intake, — such as avocado, nuts, and seeds — your body will become an efficient fat-burning machine!
There are a few wonderful health benefits that come from putting your body into a state of ketosis.
Along with burning fat (revealed as possibly the superior source of energy), ketosis has also been shown to lower blood sugar and insulin levels leading to a healthy insulin sensitive state. On top of that, the ketogenic diet has been linked to various health benefits including healthy weight management, acne treatment, and a reduced risk of Alzheimer’s, heart disease, and cancer.
Let’s take a quick look at 15 vegan keto-friendly recipes from the Food Monster App. Some of these recipes are good-to-go as-is and others require a slight tweak to make full keto-friendly!
Source: Superpower Protein Balls
These Superpower Protein Balls by Judy Moosmueller are packed with healthy plant-based protein and fat in the form of mixed nuts, seeds, protein powder, and nut butter. For the ultimate keto spin, simply go without the maple syrup.
This Chunky Monkey Banana Protein Cookies recipe by Vicky Coates is the perfect high-protein ketogenic diet snack! Chock-full of healthy vegan protein and plant-based fats, these are a wonderful addition to a keto-friendly household. Plus, these cookies are sugar-free, yet slightly sweetened with the natural sugars of banana.
Source: Walnut Taco Meat
While lentils and beans are generally off the table with the ketogenic diet, this Walnut Taco Meat recipe by Christa Clark will help you cure those carb-starved hunger pangs! Made with healthy fat-filled walnuts and extra-virgin olive oil and flavored with spices instead of sugar, you’ll get all the nutrient-dense nourishment without the unwanted extras. Instead of using a tortilla, make this meal keto-friendly with cabbage leaves!
Worried about a vegan-safe, keto-diet? Add this Extra Sharp Raw Cheddar Cheese Balls recipe by Somer McCowan to your daily mix. Based around two healthy fat-filled ingredients — cashews and unrefined coconut oil — these cheese balls pack a punch of flavor with tamari sauce (gluten-free!), sun-dried tomatoes, dry sherry, apple cider vinegar, ground mustard, turmeric, and cayenne.
Source: Energizing Daily Tonic
This Energizing Daily Tonic recipe by Emily von Euw is a great way to infuse your morning with stimulating adaptogens including maca powder, ashwagandha powder, astragalus powder, mushroom blend powder, and raw cacao powder. Plus, this energizing drink includes coffee for a pick me up, vegan protein powder to fill your tummy, and brazil and pecan nuts for some added healthy fat! Make this 100 percent keto by going without the maple syrup or dates. Opt for low carb monk fruit sweetener instead!
Keep it super simple and keto-friendly with this Roasted Brussels Sprouts With Red Pepper and Garlic recipe by Rebecca Blackwell. Brussels sprouts are a low carb veggie, yet are still super filling and with the added extra-virgin olive oil for that wonderful fat, this is a keto-dream of a meal!
Source: Scrambled “Eggs”
Spinach is one of the lowest carb veggies on the spectrum — serving “less than 1 gram for 1 cup of raw spinach — which makes this leafy green a staple in your keto kitchen. With that said, those raw spinach salads can get boring fast, so instead, try out this Scrambled “Eggs” recipe by Amarilis Moldes. These mock eggs are created with low-carb, protein-rich tofu and a hefty helping of mushrooms, onions, tomatoes, and spinach, as well as healthy fat-filled extra-virgin olive oil.
A great rule of thumb for creating a keto-friendly yet filling meal is adding a dash of protein and a dash of fat. This Roasted Charred Broccoli With Peanuts recipe by Raymund Macaalay follows these guidelines to a tee. Based around low-carb broccoli, this recipe calls for high fat-peanuts and flavorful onions. To make this 100 percent keto-friendly, go without the teaspoon of sugar!
Source: Chocolate Avocado Pudding
Avocados are a keto dieters dream! They are filled with all of the healthy fat you could want — monounsaturated, polyunsaturated, omega-3 and omega-6 fatty acids, and small amounts of saturated — as well as a helping of fiber, protein, vitamins, and minerals. Most of the carbs in avocados are sourced from the fiber, therefore making this a low carb delight! Looking for a keto-friendly treat? Try this Chocolate Avocado Pudding recipe by Kristina Jug and Mitja Bezensek. To make it more keto-friendly, use 80 percent or higher dark chocolate, nix the maple syrup, and go easy on the strawberries.
This Arugula and Strawberry Salad With Cayenne Lemon Vinaigrette recipe by Daniela Modesto is a great base that incorporates keto-friendly arugula, spinach, avocado, and walnuts. To make 100 percent keto nix the mango and agave syrup. If you feel you really need a little sweetness in that dressing, go with monk fruit sweetener.
Source: 5-Ingredient Almond Feta Cheese
The smaller the number of ingredients, the easier it is to make a recipe keto-friendly. This 5-Ingredient Almond Feta Cheese recipe by Charanya Ramakrishnan sticks to its name with only five keto-friendly ingredients: almonds, lemon juice, nutritional yeast, garlic, salt, and water.
Source: Baked Macadamia Feta
It’s all about upping that healthy fat intake when practicing a keto diet and macadamia nuts take the cake in the nut-based fat content department. This Baked Macadamia Feta recipe by Kirsten Kaminski is super simple! Based around macadamia nuts, this mock cheese is filled with flavor including apple cider vinegar, garlic, lemon juice, sea salt, pepper, and your choice of herbs.
Brazil nuts are not only one of the richest sources of selenium, but they are also a low-carb nut making them great for a keto diet. These Raw Coconut and Brazil Nut Truffles by Teffy Perk are the perfect high-fat and high-carb sweet treat to have on hand. Make these truffles 100 percent keto-friendly by nixing the maple syrup!
Source: Spicy Seeded Herb Bread
Flax seeds are your keto best friend. They are super-rich in fiber, meaning they satiate, and yet, due to that fiber content, they have zero net carbs! This Spicy Seeded Herb Bread recipe by Robin Runner is brimming with healthy fat-filled seeds and nuts including that fiber-rich flax seed. Turn this 100 percent vegan by swapping out the rice flour for a ket-friendly version such as almond.
Source: Lemony Berry Salad
While fruit isn’t high on the list of safe keto foods, berries are a definite must-have! Low glycemic index berries such as blackberries, blueberries, raspberries, and strawberries are all a safe bet for a little bit of sweet. This super simple and incredibly tasty Lemony Berry Salad by Jesse Lane Lee incorporates all of your favorite berries — strawberries, blueberries, blackberries, and raspberries — and tops it all of with citrus-friendly lemon, keto-friendly cinnamon, and a bit of coconut milk. To make this keto-savvy, go with full-fat coconut milk or even coconut butter or cream!
We also highly recommend downloading our Food Monster App, which is available for iPhone, and can also be found on Instagram and Facebook. The app has more than 15,000 plant-based, allergy-friendly recipes, and subscribers gain access to new recipes every day. Check it out!
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