Vegan Keto Meal Plan & Prep! SOY FREE!
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- Опубліковано 28 вер 2024
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This meal prep shares recipes that are vegan but suitable for the keto diet!
★ Learn about my MEAL PREP IGNITE COURSE: bit.ly/2pTwvTy ★
Vegan & Low Carb EBOOKS:
★ 100+ HEALTHY VEGAN RECIPES: bit.ly/2Oi2jgh ★
★ MEAL PREP RECIPES: LOW CARB EDITION: bit.ly/2Dy0Wb5 ★
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RECIPES from this video:
► VEGAN KETO MEAL PLAN blog: bit.ly/2Gd2nvY
Other VIDEOS mentioned in this episode:
★ KETO 101 - WHAT IS KETO? bit.ly/2JRNYoV
★ KETO SMOOTHIES + FREE EBOOK: • Low Carb Smoothies!! K...
★ SUGAR & SWEETENERS 101: bit.ly/2AYwiFc
★ HOW TO GET INTO KETOSIS: • How To Get Into Ketosi...
★ KETO BREAKFAST STAPLES: • Keto Meal Prep Breakfa...
STUFF from this video:
► MIND OVER MUNCH MUG: bit.ly/2gpLBwd
► NUTRIBULLET: amzn.to/2GHZrp1
► BRAIN OCTANE MCT OIL: amzn.to/2Dfp1mg
► BLOOD KETONE METER: amzn.to/2K0dCIp
► BLOOD KETONE STRIPS: amzn.to/2FcErKj
► SILICONE MINI MUFFIN CUPS: amzn.to/2PT9GhC
► 1-TBSP COOKIE SCOOP: amzn.to/2NX9kFZ
► 16OZ MASON JARS: amzn.to/2DYPxgX
► 24OZ MASON JARS: amzn.to/2nDGknA
► RACHAEL RAY OIL POURER: amzn.to/2hmAft2
► BROWN PARCHMENT SHEETS: amzn.to/2C1P54A
Relevant Resources:
★ LOW CARB DIET: A BEGINNER’S GUIDE bit.ly/2Dc1Lp6
★ WHAT ARE OMEGA-3-6-9 FATTY ACIDS? bit.ly/2POmGFr
★ LOW CARB/KETO MEAL PREP bit.ly/2AXhPtb
★ EASY KETO SNACK IDEAS + 20 RECIPES bit.ly/2RPQ2kh
Finally! A VEGAN + KETO Meal Prep! It’s a tough one… but can be done! Share your own vegan keto favorites below!
AND SOY FREE! Thank you so much! It's so hard having a soy intolerance, barely anyone understands. It's in everything processed nowadays. Thank you!
Amazing!!! I can finally wean off traditional Keto to plant based and combine with intermittent fasting 🙏🏽💫❤️
why are you even talking about calories when its keto? Calories and energy are NOT the same things
Can you use a different nut butter for the fat bomb? Or macadamia nut butter is best for this recipe?
I’ve been doing a Kegan challenge this week (no soy) and will continue next week. I find getting enough protein is difficult without incorporating a protein powder.
It’s not difficult (with A LOT of prep and measuring) but it’s pricey and the fiber is quite a lot.
Spirulina is helpful, but research I did said that if it’s contaminated at all with microcystins can cause issues from upset GI system to liver damage, even with low dosages over time. Since it’s not regulated by the FDA, you wouldn’t really know if you’ve been eating contaminants. I’ve been using it on the Kegan challenge, but I don’t think I’d use it long term since there’s no way to know if you’re damaging your liver or not.
Blessed be the vegan keto wallets that can afford that much avocado.
NOT ONLY THAT BUT THE VEGGIES!!! Goodbye wallet 😭
Better than paying for a heart attack.
@@havemercy531 exactly
It's really not that expensive when you factor it all out. Just Consider the olive your beef, fish or other meat selection. Green veggies are super cheap. You don't need as much as you think. An avocado a day & a couple cups of veggies settle all my needs. You'll probably spend the most money on nuts and seeds depending on how you eat.
Since i dropped meat, we increased our avacado and other stuff A LOT and our budget went DOWN
This was incredibly generous of you to invest such a large amount of time for us!! Trying to do vegan keto by itself is hard enough but without soy has been a been such a challenge. Truly appreciate it!
You're so welcome! thanks for being here!
Vegan keto.
Veto? Kegan?
haha
Been doing it for about a month now 🤗
I vote Veto
Ally S one week and i eat the same thing every freaken day 🤮
Hector Lalalala there’s a vegan Keto cookbook that I highly recommend! I got mine off amazon for like $12, and it changed my life
Yay, thank you for the vegan videos! Can't wait to see more in the future!
thanks! more to come
😲 you're a freaking rockstar! Is "not possible" not in your dictionary??
Pro tip: regular mouth quart jars work and a boendeing jar for most standard blenders.
Chia pudding
Almond milk
Vanilla or chocolate plant based protein powder
Ground almonds
Blend 2 minutes or until warm in a high powered blender
Add to chia seeds top with peanut butter
Pea protein makes this diet much easier. IKEA sells Plantballs (vegan meatballs) made of pea protein, the Beyond Burger is made of pea protein also and you can buy pea protein isolate to make your own meat substitutes or just make a protein shake to drink after a workout.
I a vegan who loves to cook/eat & had put on some weight......so i tried vegan Keto for 1 month & wow i lost 20 lbs in 1 month! My sleep was better than ever, so was my thinking, My overall gym performance, i felt better than ever. Only thing is that you have to know how to keep it off because a lot of people are on keto and then they gained all the weigh back again. That's what you don't want
Wow are you still Vegan Keto and where did you find recipes?
In my experience, it is super challenging to keep at 20 grams or lower in carbs per day on vegan keto. Low carb (100 grams or less) is very doable, however.
Just the intro gets me already. You have such great production delivery and entertainment skills 🌟. Love ur channel!
thank you so much!
You should make another video like this cause now we have Pumfu (not sponsored) which is a Pumpkin Tofu. And I would definitely like to see you use it in another vegan keto meal prep video like this.. Pretty please. 😁
I am so sad that is the last day of regular uploads.
I know! We've got some good stuff lined up for the upcoming weeks though :)
Lmao I just love how you keep it real and say what you mean. You had me cracking up with some of your opinions. ♡
I agree. Keto and vegan is too restrictive for me as well, but I would like to try vegetarian (possibly vegan in the future) with intermittent fasting! Another great video! I will be checking out that low carb Ebook! Thanks Alyssia!! 😁😘
thank you!! :)
I did try intermittent fasting for about six months and Lawson way. Eventually being hungry all the time caught up to me and I couldn't do it anymore. I was doing 14:10 5 days/week but even then I was still too difficult. Being a lady blows. 😑
@@Gumbier_Than I tried it for a few weeks, but I felt hungry too. Maybe I should try it consistently. Idk. I'm hoping something works because I'm tired of feeling fat and just overall tired with no energy. 😔
There are so many vegan diets out there (i.e keto, high carb, low carb, high fat, low fat, whole food plant based, junk food vegan) - you just have to find the one that works for you!! 🌱
@@calicovmin that's true! I follow a few people who use different approaches with the vegan diet 😊
Thanks you so much for the Kickstart series! I've really enjoyed the daily content. Keep up the awesome work! :)
thank you so much!!
You're amazing!! You always put so much work into your videos! Impressed!! ❤️
thank you so much!
Lived the video!! I have lost 40 lbs so far on Keto, but would love some more meatless Keto recipes. 💜💜💜
okay awesome! thanks!
What's your go to recipe?
Vegan Keto with no soy!!
Thank you!❤ Would love to see more! I was thinking blueberries were high carb😢 if not, that’s awesome!!
vegan keto doesn't require a ton of planning when you know what you can eat, and aren't afraid to play around with some spices, mix ins, etc. There are a ton of soy free awesome vegan keto recipes online. You just need to try and see what you like :)
You've really outdone yourself!
thank you :)
Great ideas! What if allergic to avocado 😢 and most nuts
Ultimate restricted diet? Try doing this without creating plastic wastr and keeping it as local as possible! Very challenging. But that's why I'm here. Thank you for the insighful content!
That's great! The next effort challenge is a vegan keto meal on a really low budget. Cause almond and macadamia is costy
Loves this video, Fyi best part of the video @3:45 breaking down "What is a net carb?" was awesome a co-worker spent 25 minutes of salesforce work hours trying to explain it to me and he did a terrible job but you are dope! thank you :)
This could be a great video without the negative comments, which are obviously her perception and so be it. (Vegan diet is restricted, "I wouldn't do it", and other comments that were not necessary and people can perceive them as negative, and they are very subjective). Kudos for the effort, yes.
She's just speaking facts. You sound salty.
Jhordan Thomas I’m not salty, just disappointed. She has good delivery, and when I put myself in her place, I would want this kind of feedback. She has a great presence, and that’s why I bothered to leave a note. I can just give it a thumbs down and move on, but I thought maybe she would want to know. You’re welcome to disagree, I’m not debating. That’s all.
I’d be so hungry if that was my breakfast and lunch. I think I’d be better off eating the dinner for breakfast and treating the avocado and smoothies as snacks later rather than meals.
I may try this to lose weight, but I'm leaning toward mostly plant based as a long term lifestyle.
There apparently have not been any long term studies regarding keto
Holy shit IM SO GLAD TO HAVE DISCOVERED YOU. The name of your channel instantly got me. Subscribed!!! I hate I’m late to the party BUT IM HERE #Subbed4Life
thank you so much :) Happy to have you here! welcome to the channel!
Amazing recipes, thanks for the ideas 💜💜💜
thank you :)
I eat tofu and tempeh maybe once a week. Not getting rid of those
Congratulations!! You did an awesome job on a very huge project. Well Done
thanks so much!
Thank you so much,I always wanted to be healthy. Thx for reminder us 👍😉
Thank you so much! Due to a couple chronic illnesses, I can't digest meat or high fat foods very well. I'm also extremely sensitive to soy products. I feel this diet could work very well for me :)
thank you! So glad you enjoyed it
Yes! I love you you read my mind xxx Thankyou
I can’t imagine how much research had to go into this video!
thank you!! It was a lot of calculating lol
Thanks!! Im a vegan and on keto, this is great!
awesome!
I love Tofu and Soymilk. I think I'd die without soymilk. LOL
Amazing recipes
Keto ...is the way to go 👍👍👍
:)
😁😁😁😁
I was wondering about this. Thanks! Pretty interesting.
yes, thank you!
Just what I needed. Thanks!
thanks!
Love this Kegan meal prep! Please do more of these!! I thought I had to add soy products in order to this diet... thanks for letting me see I don’t have to!!!
yes! Thanks so much :)
You put in the tough work with this one! A friend of mine was wanting to try keto after observing an omni friend of our’s weight loss. Requires way too much _extra_ thought for me though and I would be scared that all of the restriction would trigger some sort of ED reset in me. I’ll point her to this for new ideas!
thank you so much :) It is a lot of extra effort, and not worth it for me-but I get why it is for some! :)
Will almond butter work too ?? None of the stores near me carry the Macadamia Nut Butter 😭😭😭
Love this! I'm keto, and I would love to try cutting down on my meat intake 😊
awesome! Great idea :)
Just started vegan keto. This video helps a lot. I'm not doing it soy-free though, that would be torture!
thank you! I agree, soy free would be very tough sustainably!
Angelic food ! 🙂
vegan keto, aka “veto,” is one of the hardest restriction sets to work with, so cheers for this video! 😂
it's tough for sure!!
Well done!
thank you! :)
MORE... MORE... MORE... PLEASE. I need a VEGAN KETO meal plan for 2020 I do soy so I'd appreciate a soy with and soy free plan.
Vegan keto recipes:
Avocado + Whatever green :D
in the fat bombs, could you replace macadamia nut butter with peanut butter?
yes :)
Bullet proof coffee+mct+cinnamon blend it up turn it that colour? :/ did you add almond milk or anything
no milk, it froths up from the oil!
Ahhhhhmazing!!!!!!
You had me at kalamata
Why no tofu?
I confirmed my email address but still haven’t received the download.
oh no! If you don't get it, email me at hello@mindovermunch.com and I'll make sure you get it!
I wish it was easier (and cheaper) to do this. All those avocados and supplements are not cheap. I need a vegan Keto meal plan for poor people.
yeah, cost is definitely one additional way that this diet becomes even more restrictive.
It's delicious! Lol watch out for that Spirulina though!
Lol my sides!
Would love to see a low FODMAP video
yes! working on this :)
Could you do a dinner prep that is sustainable outside? I tend to never go home until around bedtime because (working at a job or doing homework). Therefore, I would love to be able to bring dinner that has been made since the morning to bring around all day until I have the time in the evening to eat dinner.
thanks for the request!
Do you have any tofu keto recipes?
I don't as of yet! Many people looking for vegan keto recipes have requested soy-free options!
Help at 4:10 I'm dead I can't go on 😂😂😂😂
Hi! what mac nut butter do you use?
I made that one myself but whole foods and some other specialty stores have one!
@@MindOverMunch what is your recipe?!
Oh my goodness Alyssia! You are absolutely gorgeous, your skin is glowing! And your hair is so shiny, what are your secrets to looking so beautiful 24/7?! We need to know, all of these recipes look so delicious, I’ve never tried fat bombs what do they taste like?
haha thank you! I definitely don't look like this 24/7 😅 but I much appreciate the compliment! Fat bombs are so tasty, indulgent! They're rich, and really satisfying :) The point is to give you a satiating bite to keep you full to your next meal :)
1:37 why in the name of avocado didn't I think of that
lol!
Between the yogurt and the avocado you exceded your 23 g og carbs. 😔. Broccoli has some carbs. I don’t know how to measure the ingredients. I went over the carb amount
You have to calculate for the amounts used in my recipes/day of eating. See the blog post for details :)
Mind Over Munch 😔 thank you
MWAHA she calling me out for listening mindlessly to what people on the internet says... honestly I was just thinking "hmm, I don't wanna learn this one I just wanna do it." Now I know, nope. thanx.
You aren't alone! But we can make better choices if we learn what is right for each of us individually :)
What’s wrong with soy?
I’ve been doing vegan Keto for about a month now. It’s easier than you’d think! (And I hate avocados 😅). I got a cookbook called Vegan Keto by Liz MacDowell and it’s amazing! She has so many incredible recipes and I find that I actually enjoy meal prepping and trying them out. I would definitely recommend it to anyone wanting to give the diet a shot
nice! thanks for sharing!
Did you see results? I want to try, but I got kind of scared off by how much fat is in this diet... I feel like it would make me sick.
best way to do it!
@@MomoIsMyHero : Been a little tough for me, but just play with it.
Ally S I shall order that book and give it a go
I am not vegan nor am I keto but I have so much respect for all the effort you put into this, which is why I have been watching this channel for so long. Keep doing what you're doing! You're amazing!
thank you so much! I appreciate you!
You could use coconut cream in the bulletproof coffee for added creaminess. Delicious! I actually prefer it over butter/heavy cream.
love that!
@@MindOverMunch or raw coconut butter instead of butter
As a vegan without a gall bladder, I don't do high fat keto. Instead, I do mod fat/mod protein/low carb and if anything is high, it would be dark, leafy greens. I've never felt so good!
Hey, cool comment! If you have time, I'm curious about your macro ratios and what some of your staples foods are.
Glad to know someone else without a gallbladder is doing mod fat and mod protein, low carb vegan keto. I have been doing keto for 15 days and have experienced pain where my gallbladder was. Switching to vegan keto to cut down on fats. Was vegan in the past and loved it.
Thank you, I can't handle a lot of fat due to my ibs
I don't have a gall bladder and I eat high fat vegan keto...but it's all natural fat...raw
@@angelhairlaser can you give examples of what you eat. I'd really like to know? if I eat 80% raw fat (mainly coconut butter, coconut yoghurt & mylk + avocado) my liver aches. Bringing it down to 50% and I'm good.
I'm plantbased keto fighting insulin resistance and pcos. I eat lots of tofu and some mock meats...I would love to see more plantbased keto meals...
Tofu can throw off hormones. Look at Dr. Mindy too, she talks about women, hormones with Keto etc..
@@MoneyStrategiesSOULutions thanks for the recommendation🙂
No tofu it's not good for PCOS
I’m vegan too. I think you’ll benefit from taking tofu out of your diet and having mock meats very few times per month. Tofu is crazy horrible for your hormones and most mock meats still have horrible chemicals in them. Substitute mushrooms for tofu. Also, Look at what Audry eats UA-cam channel for some soy free recipe ideas.
@@mindingmybusiness6309 is the opposite, the body lowers the amount of estrogen it produces because of the "estrogen" (phytoestrogens) in the tofu, resulting in your hormones going out of wack because of soy. The only soy thing that is good to eat in pcos is tempeh, because it is fermented, and fermentation lowers that "fake estrogen" effect.
I would never strictly do vegan keto, but I do want to incorporate more plant based options into my keto diet for a balance. It's so easy to rely on meats and cheeses on keto, but these gave me great ideas for veggie based meals. Would love to see more vegan/ vegetarian keto recipes!
so true! Thank you :) Yes, when I do keto I actually try to do dairy free anyway, I notice it lowers my ketone levels!
Keto is a very restricted diet. You can still do the "normal" low carb vegan diet. Less carbs and more fat, just moderately.
@@gaiaseraphina4867 nope. Tried it. Doesn't work for me. And being vegan and low carb is imminently more restrictive.
Same! plus one of my daughters is vegan so incorporating more Keto vegan recipes means I get to share some of my meals with her.
Vicky M like you I want to incorporate more plant based into my Keto lifestyle ..... how has it been working for you so far? Have you discovered more recipes?
Lol I love your honesty "it's not easy but doable, would I do it?....no" lol I loved this series thank you so much for taking the time to show us all of these amazing recipes. It's perfect timing bc i'm gonna try to meal prep tomorrow. And SEAWEED I was gonna ask if your spirulina smells like the ocean, now I know why. I bought it at grocery outlet for cheap and don't really know what it is or what it's for so THANKS you rock! Keep rockin'!
thank you so much! :) I appreciate you!
tried a lot of these keto diet, but it just never works. so hard to follow, the only thing that worked for me is agoge diet. never felt this great. my only regret is not trying it earlier
The IG page meatfreeketo has a lot of vegan keto recipes. It's been very helpful for me.
awesome!
IG page?
@@MoneyStrategiesSOULutions Instagram
You're such an amazing resource!
thank you!!
I think vegan keto is simple rather than restrictive. Supermarket shopping is quick and easy. I use either coconut cream or peanut butter to make sauces to go with stir fry veg. Meal prep is easy. In Japan we eat superb tofu in tofu scramble etc. I feel really well all the time. No cravings.
thats awesome!
we're reallt need low FODMAP edition of meal prep!
yes! Working on this!
Please do a budget Keto Meal Plan. No avocados please. Also could you do a video explain how different cooking oils react in your body. Love you videos ❤️
thank you! I share healthiest cooking oils (and least healthy) in my free kitchen staples course if you're interested :) healthystaplesguide.com
No pollyunsaturated oil is good for cooking. Olive oil is good in soups and stew were it doesn't get to hot. For frying coconut or avacado
Your Kickstart series ROCKED! Bummed today is the last video!
thank you SO much!!!
I gasped when she scooped out the avocado so perfectly with the glass
All that avocado be slaughtering my wallet
Vegan Keto!!!! And.... it don’t include soy!!! Alright👌🏾
yeah! :)
If you're an Orthodox Christian approaching Lent with a Type 1 Diabetic child, then this is what you're looking for. Except it's going to have to be lots of fat to not have him lose weight. We can have shellfish during Lent, too, so it's not quite traditional vegan. We're also supposed to give up olive oil. It's really very flexible, though, and some people with health problems don't fast at all. My Big Fat Greek Wedding was so wrong. Orthodox people vegan fast about half the year if they do all the fasts. 😆
That roasted vegetable bowl is something I will be making soon! I like to add some vegan keto recipes to my diet because they tend to be high in fiber, which is something I try to get in my keto diet. Also congratulations on completing the kickstart series! I loved the different kinds of videos and concepts that were explored this month. Definitely one of the highlights of the year. ROUND OF APPLAUSE FOR THE MIND OVER MUNCH TEAM!!!!
thank you so much! I really appreciate you!
Finally SOY FREE 🙌🏾
Soy is everywhere 🤦🏽♀️
What's wrong with soy? I have a certification in nutrition and have yet to know anything deleterious about it.
@@jbw53191 it affects the thyroid...and increases hormone estrogen.
@@nazay8640 It does NOT
Whohoo notification bell worked today! 😁✌️🌺 I appreciate you so much please more vegetarian ideas ♥️♥️♥️♥️♥️ #firstcomment !
FINALLY!!
I hope you realize not many people give a f#@k whether or not you would do 'Vegan Keto'!😃 Thank you for this Video!
thank you!
I can tell you worked hard on this! Thanks for your hard work! These recipes look great!
thank you so much!
Thank you for this. I am on a keto diet and it really works for me for several issues besides weight loss. I really want to start eating vegan keto during the day and standard keto diet during the evening. This really helps my goals.
People should stop promoting keto, it is not a diet anyone should adhere to without doctor supervision. Everyone should eat a balanced diet and that includes carbs. For me, the *Agoge diet* plan worked wonders, I no longer have visible cellulite and lost significant amounts of fat.
Great info. sugar, sugar , sugar is my fat storage problem . " Healthy fat" is great , my body and brain loves it. Keep up the good work. This is what works for me , 5% carbohydrates , 90% plant base food and 5% animal base foods such as, eggs and bone broth soups . Have a happy, healthy, prosperous life.
Those Kite Hill yogurt nutritional facts may have changed because they are different on the label now.
Being vegan is only restrictive when your new to being vegan but as an experienced vegan currently needing to loose a lot of weight lol vegan for me is not restrictive at all there’s actually a lot more options than you’d think. I eat good and love to cook but I need to lay off all the quarantine snacks lol btw Oreos are vegan and so is movie theater popcorn and butter and chips and soda lol so there’s a lot of vegan junk food as well.
I would be so sad if I restricted my diet that much. Life is just too short.
this is a tough combo for sure!
I have been doing keto for seven years using a plant based approach. I have two well balanced meals daily over six hours. I like the mental clarity, high energy, reduced inflammation and appetite suppressant attributes. My biomarker are excellent and I do not take any meds. Life is short and I do not waste it thinking about food or my health :-)
Ken Jay I’m happy it works for you😁
If you have acne, or any strong motivation, you'd do it.
I am vegan and do Keto and Omad (One meal a day) 😉