Keto Vegan Meals

Meal 1 - Vegan
Zucchini Stir-Fry with Almonds & Avocado

Preparation

Prep lettuce, tomato, cucumber, onion; grate ginger; slice avocado.
Toss with olive oil; add almonds and sauerkraut.
Serve with almond milk on the side.

Meal 2 - Vegan
Tofu & Bok Choy Stir-Fry

Tofu (firm) — 120 g
Fat 6.0 g — Carbs 2.2 g — Protein 14.0 g — 132 kcal

Bok choy — 100 g
Fat 0.2 g — Carbs 1.6 g — Protein 1.8 g — 22 kcal

Mushrooms — 100 g
Fat 0.3 g — Carbs 3.3 g — Protein 3.1 g — 22 kcal

Onion — 30 g
Fat 0.05 g — Carbs 2.9 g — Protein 0.3 g — 12 kcal

Garlic — 3 g
Fat 0 g — Carbs 1.0 g — Protein 0.2 g — 5 kcal

Ginger — 5 g
Fat 0 g — Carbs 1.0 g — Protein 0.1 g — 4 kcal

Olive oil — 16 g
Fat 16.0 g — Carbs 0 g — Protein 0 g — 144 kcal

Almond milk (unsweet.) — 80 ml
Fat 2.0 g — Carbs 0.8 g — Protein 0.8 g — 24 kcal

Totals (Meal 2) — ~365 kcal
Fat ~24.6 g — Net Carbs ~8.5 g — Protein ~20.3 g

Preparation

Sauté onion, garlic, ginger in olive oil.
Add mushrooms; cook until tender. Stir in tofu and bok choy; wilt lightly.
Finish with a splash of almond milk; season and serve.

Meal 3 — Vegan
Zucchini, Bok Choy & Tempe Mix with Avocado

Zucchini — 120 g
Fat 0.3 g — Carbs 3.6 g — Protein 1.3 g — 20 kcal

Bok choy — 50 g
Fat 0.1 g — Carbs 0.8 g — Protein 0.9 g — 11 kcal

Onion — 25 g
Fat 0.03 g — Carbs 2.4 g — Protein 0.3 g — 10 kcal

Garlic — 3 g
Fat 0 g — Carbs 1.0 g — Protein 0.2 g — 5 kcal

Ginger — 5 g
Fat 0 g — Carbs 1.0 g — Protein 0.1 g — 4 kcal

Tempe — 60 g
Fat 8.5 g — Carbs 3.5 g — Protein 11.0 g — 140 kcal

Olive oil — 17 g
Fat 17.0 g — Carbs 0 g — Protein 0 g — 148 kcal

Avocado — 60 g
Fat 9.0 g — Carbs 5.0 g — Protein 1.3 g — 96 kcal

Almond milk (unsweet.) — 80 ml
Fat 2.0 g — Carbs 0.8 g — Protein 0.8 g — 24 kcal

Totals (Meal 3) — ~458 kcal
Fat ~36.9 g — Net Carbs ~11.0 g — Protein ~16.9 g

Preparation

Stir-fry zucchini, onion, garlic, ginger in olive oil.
Add tempe; cook to golden edges. Fold in bok choy until just wilted.
Plate with sliced avocado; splash almond milk in pan for a quick glaze if desired.

Meal 4 — Vegan
Tempe & Avocado Spinach Salad

Lettuce (cos or mixed) — 80 g
Fat 0.2 g — Carbs 1.6 g — Protein 1.0 g — 12 kcal

Tomato — 40 g
Fat 0.1 g — Carbs 1.6 g — Protein 0.3 g — 8 kcal

Onion — 15 g
Fat 0.02 g — Carbs 1.4 g — Protein 0.2 g — 6 kcal

Ginger — 5 g
Fat 0.0 g — Carbs 1.0 g — Protein 0.1 g — 4 kcal

Avocado — 70 g
Fat 10.5 g — Carbs 4.5 g — Protein 1.5 g — 112 kcal

Olive oil — 18 g
Fat 18.0 g — Carbs 0 g — Protein 0 g — 160 kcal

Tempe (fried) — 60 g
Fat 8.5 g — Carbs 3.5 g — Protein 11.0 g — 140 kcal

Spinach — 50 g
Fat 0.3 g — Carbs 1.6 g — Protein 1.3 g — 13 kcal

Totals (Meal 4) — ~505 kcal
Fat 40.6 g — Net Carbs ~10.9 g — Protein 18.4 g

Preparation

Prep greens; slice tomato, onion, avocado; grate ginger.
Pan-crisp tempe in a little olive oil; cool slightly.
Toss all; dress with olive oil; serve immediately.

Meal 5 - Vegan
Tempe & Avocado Spinach Salad with Almonds & Chia Seeds

Preparation

Tempe cubes pan-fried; greens and veg prepped.
Toss with olive oil; sprinkle chia and almonds.
Serve with almond milk on the side.

Meal 6 - Vegan
Cauliflower Spinach & Olive Oil Mix

Cauliflower (lightly steamed) — 100 g
Fat 0.3 g — Carbs 2.9 g — Protein 2.0 g — 25 kcal

Spinach — 60 g
Fat 0.4 g — Carbs 1.9 g — Protein 1.6 g — 16 kcal

Onion — 15 g
Fat 0.02 g — Carbs 1.4 g — Protein 0.2 g — 6 kcal

Garlic — 3 g
Fat 0 g — Carbs 1.0 g — Protein 0.2 g — 5 kcal

Olive oil — 18 g
Fat 18.0 g — Carbs 0 g — Protein 0 g — 160 kcal

Tempe — 50 g
Fat 7.1 g — Carbs 2.9 g — Protein 9.2 g — 116 kcal

Almond milk (unsweet.) — 100 ml
Fat 2.5 g — Carbs 1.0 g — Protein 1.0 g — 30 kcal

Totals (Meal 6) — ~353 kcal
Fat ~28.3 g — Net Carbs ~8.7 g — Protein ~15.2 g

Preparation

Steam cauliflower briefly; drain well.
Sauté onion and garlic in olive oil; add spinach to wilt.
Fold in cauliflower and tempe; serve with almond milk on the side.

Meal 7 - Vegan
Mixed Greens & Tempe Salad (Demo)

Mixed greens — 120 g
Fat 0.4 g — Carbs 2.8 g — Protein 2.4 g — 24 kcal

Tempe — 60 g
Fat 8.5 g — Carbs 3.5 g — Protein 11.0 g — 140 kcal

Avocado — 50 g
Fat 7.5 g — Carbs 3.8 g — Protein 1.0 g — 80 kcal

Olive oil — 14 g
Fat 14.0 g — Carbs 0 g — Protein 0 g — 120 kcal

Almond milk (unsweet.) — 80 ml
Fat 2.0 g — Carbs 0.8 g — Protein 0.8 g — 24 kcal

Totals (Meal 7) — ~388 kcal
Fat ~32.4 g — Net Carbs ~8.5 g — Protein ~15.2 g

Preparation

Pan-crisp tempe; slice avocado.
Toss greens with olive oil; add tempe and avocado.
Serve with almond milk on the side.