She Strengthens

Unlock the Power of Plant-Based Keto: A Harmonious Blend of Low-Carb and Vegan Eating

Are you ready to revolutionize your diet with a unique fusion of low-carb and vegan principles? Look no further than the plant-based keto diet, a game-changing approach that combines the benefits of two healthy, anti-inflammatory ways of eating. By balancing proteins, fats, and veggies, you can unlock optimal health and satisfaction.

Protein Powerhouse

Protein is a crucial component of any diet, providing essential amino acids for your body to create new proteins. Research suggests that protein also helps with feelings of fullness and weight management. With nine essential amino acids to obtain through your diet, it’s essential to consume a variety of plant-based protein sources. Fortunately, there are plenty of low-carb protein options to choose from:

• Soy: tofu, tempeh, black soybeans
• Nuts: almonds, walnuts, pecans, pistachios, cashews, hazelnuts, peanuts, nut butters
• Seeds: flaxseed, hemp seeds, chia seeds, sunflower seeds, pumpkin seeds, seed butters
• Protein powders: pea protein, hemp protein, soy protein

Healthy Fats for Fuel

On a keto diet, most of your calories come from fat, which is used as fuel when you’re in ketosis. Don’t be afraid to add a little extra fat to your meals, especially since most plant-based proteins are lean. Healthy fats can help with satiety and nutrient absorption. Some ideal plant-based fats include:

• Oils: coconut oil, olive oil, avocado oil
• Nuts: peanuts, almonds, pistachios, walnuts, pecans, hazelnuts, macadamia nuts, nut butters
• Seeds: flaxseed, chia seeds, hemp seeds, sunflower seeds, pumpkin seeds, seed butters
• Others: coconut cream, coconut butter, cocoa butter, avocado

Grain-Free Delights

A plant-based diet often relies on grain foods, but these can be high in carbs. Instead, try these low-carb alternatives:

• Rice: cauliflower rice, konjac rice
• Oats: “noatmeal” made with seeds, almond flour, and coconut
• Pasta: zucchini noodles, konjac noodles
• Potatoes: jicama fries, roasted radishes, mashed cauliflower
• Flour: almond flour, coconut flour
• Bread: shiitake mushroom caps

Veggie Vibes

On a plant-based keto diet, you’ll be eating a lot of veggies, which is great news! Just be mindful of higher-carb veggies like potatoes, sweet potatoes, corn, and peas. Here’s a list of veggies you can enjoy:

• Spinach
• Kale
• Salad greens
• Broccoli
• Cauliflower
• Asparagus
• Cucumber
• Green beans
• Celery
• Brussels sprouts
• Cabbage
• Bell peppers
• Jalapeño peppers
• Mushrooms
• Artichoke
• Eggplant
• Okra
• Yellow squash
• Zucchini

Satisfy Your Sweet Tooth

Craving something sweet? Try low-carb fruits like strawberries or raspberries, or whip up some vegan keto baked goods. Chia seed pudding is another great option, made with chia seeds, unsweetened plant-based milk, and your favorite sweetener. You can also make vegan fat bombs with coconut cream, coconut butter, or nut butters.

Meal Prep Made Easy

To simplify meal planning and prep, consider these convenient options:

• Pre-assembled salads or salad kits
• Wholly Avocado for easy avocado prep
• Mother Raw for low-carb, olive oil-based vegan salad dressings and sauces
• Unbun for keto-friendly vegan buns
• Palmini noodles made from hearts of palm

Dining Out? No Problem!

Even when eating out, you can stick to your plant-based keto diet. Look for restaurants that cater to plant-based diets, and don’t be afraid to customize your order. For example, try a vegan keto Chipotle order: a salad with sofritas, no rice, no beans, fajita vegetables, and guacamole.

Sample Meals and Beyond

Here’s a simple formula to build a variety of plant-based keto meals:

• 3 ounces of protein + 1 tablespoon of fat + 1/2 cup (or 1 piece) of grain substitute + 1 cup vegetables

Or, skip the grain substitute and go for extra veggies! Here are some sample meals to get you started:

• Grilled tofu kebabs with peppers, purple onion, and mushrooms, served with a green salad and olive oil vinaigrette
• Plant-based ground beef alternative with homemade spaghetti sauce and zucchini noodles cooked in avocado oil
• Taco bowl with taco-seasoned black soybeans, cauliflower rice, lettuce, tomato, and avocado
• Stuffed shiitake mushroom cap with sautéed plant-based meat shreds or tofu, peppers, and onions, topped with plant-based cheese and oil-roasted green beans
• Protein shake with pea protein powder, strawberries, unsweetened almond milk, spinach, and avocado

Before You Begin…

Remember to consult with your healthcare provider before starting any new diet, especially if you have certain medical conditions, are pregnant or breastfeeding, or have a history of disordered eating. With a little planning and creativity, you can thrive on a plant-based keto diet and enjoy the benefits of this unique and harmonious blend of low-carb and vegan eating.