This website is currently under construction for reasons outside my control. Please bear with me.
This website is currently under construction for reasons outside my control. Please bear with me.
The Keto for Vegans book series offers low-carb, plant-based recipes and resources to help you follow a nutrient-rich and flavorful vegan ketogenic diet that is easy to manage and sustain. Whether you’re following one of my carefully crafted meal plans or simply adding my recipes to your existing routine, you’ll find plenty of fresh, exciting options. The recipes draw inspiration from a wide range of cuisines and are packed with vegetables, nuts, seeds, and even select legumes — ensuring you get the protein, healthy fats, vitamins, minerals, and gut-friendly “plant points” you need, all while staying within your carb limit.
Keto for Vegans: Book 1 contains over 30 main recipes and a 5-week meal plan. All recipes are gluten-free, and soy-free and nut-free alternatives are provided for those with allergies. Numerous recipe variations are included in the book, expanding the recipe count to over 45. The 5-week meal plan comes with soy-free and lower-calorie versions to adapt to your needs.
Keto for Vegans: Book 2 contains over 35 main recipes and a 5-week meal plan. All recipes but one are gluten-free, and soy-free and nut-free alternatives are provided for those with allergies. Numerous recipe variations and spin-off recipes are included in the book, expanding the recipe count to over 70. The 5-week meal plan comes with soy-free and lower-calorie versions to adapt to your needs.
The Keto for Vegans books are available on Amazons worldwide. Click the links below to be directed to the book on your local Amazon marketplace.
The recipes are mostly comprised of minimally processed whole-food ingredients that are readily available in most supermarkets or online. However, there are some exceptions and you may find that adhering to a vegan keto diet requires stocking your pantry with items you haven’t typically kept on hand. Apart from soy or pea milk, none of my recipes require plant-based meats or plant-based dairy substitutes.
Those aiming to completely avoid any use of protein powders, TVP (pea or soy-based), plant-based milks, or sugar substitutes will find some of the book’s recipes unsuitable. I suggest you download one of the meal plans from the Resources page and take a look at the shopping list to see if the ingredients listed are suitable for you.
The recipes that contain common allergens (nuts, peanuts, and soy) have allergen-free options provided whenever possible, and these options can be used when making the recipes for the meal plan. All recipes in Book 1, and all but one recipe in Book 2, are gluten-free unless the recipe maker elects to use a gluten-containing sauce or carb-booster option. Recipes that use soybeans include the option to use another higher-carb bean, which does increase the net carbs of the recipe. However, the net carbs per serving remain under 20g in these recipes. The Soy-Free Meal Plans that use these starchier bean swaps have an average of under 35g net carbs per day.
This is going to vary by region and what you are used to spending on food. The recipes do use quite a few nuts and seeds and some specialty ingredients. I’d suggest downloading one of the meal plans from the Resources page and taking a look at the shopping list to see whether or not the necessary ingredients fit your budget.
Technique-wise, the recipes are pretty straightforward. However, a basic level of cooking skills and knowledge of food preparation is assumed. Ingredient-wise, I have to admit that some might find certain recipes to be rather ingredient-heavy. However, once your pantry is stocked with vegan keto staples, you’re likely to have most of the non-perishable ingredients on hand.
You’ll require a reasonably well-equipped kitchen. You’ll need measuring devices (cups and spoons or a scale), mixing bowls and mixing utensils, kitchen knives, a bread knife, a box grater, a garlic press, a can opener, a ladle, a rolling pin, a flipper, a cutting board, a colander, saucepans/pots and a sauté pan, all with well-fitted lids, 2 baking sheets, baking pans (a 7-inch [18cm] square one or a 9 by 5-inch [23 by 13cm] loaf pan, and a 9-inch [23cm] square one), and a 12-well muffin tin, wire cooling racks, and airtight storage containers for storing leftovers.
For appliances, apart from an oven and stovetop, a number of recipes require a high-powered blender and a couple of recipes require a small food processor. The bread recipe in Book 2 requires a stand-mixer capable of kneading bread dough. In addition, there are recipes that include cooked soybeans, which I would suggest cooking from dried in a pressure cooker, such as an Instant Pot. That said, canned or jarred soybeans can be purchased, though may be hard to find, or substituted for other types of beans. Bean substitutes, with nutritional information, are provided for all soybean-containing recipes. Canned beans can be used in those.
Effort has been made to ensure the books’ content accessible to everyone. Measurements are given in cups, spoons, and occasionally ounces as well as in grams and milliliters. However, grams and milliliters aren’t provided for measurements less than a tablespoon, so having a set of measuring spoons will be helpful. Oven temperatures are given in both Fahrenheit and Celsius, and dimensions in both inches and centimeters.
The average calories and macros for the meal plans are as follows. For more detail on the day-to-day calories and macros, you can download the meal plans from the Resources page. Note that the meal plan can and should be adapted to your personal needs. The meal plan notes provide some guidance on doing this.
Book 1
Book 2
Book 1
Original Plan:
Soy-Free Plan:
Lower-Calorie Plan:
Lower-Calorie Soy-Free Plan:
Book 2
Original Plan:
Soy-Free Plan:
Lower-Calorie Plan:
Lower-Calorie Soy-Free Plan:
I have tried to make the meal plans suitable for busy people and for those who typically pack meals for work. The breakfasts tend to be grab-and-go type items and the lunches are typically leftovers that can be reheated in a microwave, if reheating is required. All prep can be done in the evening, outside of traditional work hours. For those who don’t work nine-to-five, meals and meal prep can easily be rearranged to suit your schedule. To get a full picture of the time demand, I’d suggest downloading a meal plan from the Resources page and to determine if it’s suitable for you.
No. The free recipes on the website are not the same as the main recipes in the books. In addition to this, the recipes in the books are more specifically designed to be accessible to anyone who might purchase them, whereas the free recipes on the website sometimes use more unique/obscure ingredients or equipment, and may be higher in net carbs and not include allergen-free options.
Book 1 and Book 2 are separate entities. You will not need any components of Book 1 to make the recipes or use the meal plan in Book 2. Both Book 1 and Book 2 include the Vegan Keto Basics and Food Lists.
The Keto for Vegans books are available on Amazons worldwide. Click the links below to be directed to the book on your local Amazon marketplace.
On July 4th, Weebly (my hosting platform) informed me that it was removing its services in my region and that my website would be unpublished as of September 27th. Fortunately, I had already been working on this new site and could have it finished by then. However, on July 15th, Weebly cancelled my subscription and notified me that my website would be unpublished imminently. I decided the best course of action was to transfer the domain name (www.keto4vegans.com) to my new unfinished site rather than have you encounter an error page and not have access to any of my content.
Most of the content from my original site is already available here, and I’m working hard to redirect links, revise formatting, and add all the data needed for the new site’s fancy features to function at their full capacity.
Thank you for your patience while I revise content and work through the kinks.
The Keto for Vegans books are available on Amazons worldwide. Click the links below to be directed to the book on your local Amazon marketplace.
Below are links to the downloadable content for Keto for Vegans: Book 1. Resources here are free to print, copy, and share (with source details intact). For additional resources, please visit the Free Resources page.
Note: the non-weekly book-style shopping lists are included in the Meal Plan documents.
Below are links to the downloadable content for Keto for Vegans: Book 2. Resources here are free to print, copy, and share (with source details intact). For additional resources, please visit the Free Resources page.
…which is, unfortunately, still under construction.
Please bear with me while I continue to transfer content from my previous site, redirect links, revise formatting, and add all the data needed for the new site’s fancy features to function at their full capacity.
What happened?
On July 4th, Weebly (my hosting platform) informed me that it was removing its services in my region and that my website would be unpublished as of September 27th. Fortunately, I had already been working on this new site and could have it finished by then. However, on July 15th, Weebly cancelled my subscription and notified me that my website would be unpublished imminently. Thus, here you are, on my unfinished new site. My apologies.
