4 low-carb breakfasts for your weekly vegan menu

Vegan keto breakfasts can seem very boring. Even sometimes impossible. Surely they are the most difficult part of the day when following a ketogenic dietsince we are eliminating flour, much of the fruit and cereals in general.

In fact, on a ketogenic diet, to achieve a state of ketosis, only 5% of our energy comes from carbohydrates. Therefore, choosing quality proteins and fats becomes a necessity.

It is the first thing that we have taken into account when preparing the low carb weekly menu today, a menu in which you will find many breakfast options suitable for keto-vegan diets, including some of the recipes that you will find below, as well as proposals for low-carb lunches and dinners that will help you complete your week in a balanced way.

Can download the weekly menu low carb here.

If you are not following a ketogenic diet, add fruit and whole grains, both at breakfast and at lunch or dinner.

Breakfasts on a ketogenic diet or a low carb diet

The seeds and the nuts Surely they are already part of your breakfasts, but to enjoy and get more nutrients we recommend you take into account all the possibilities.

You do not have to give up sweet breakfasts to eat a low-carb diet, but it will help you a lot introduce savory recipes to have more variety. Although vegetable stir fry They crave more for dinner, they are also a good example of a perfect breakfast if we complement them with tofu or with some hemp seeds.

Lots of keto breakfast options Designed for omnivorous diets, they make use of eggs and cheese. In fact, many bread replacement options are made from eggs.

For the vegan versionwe must know that of some foods we will not have a simple substitute. Therefore, it is a better strategy to look for other types of preparations, even if they are far from the usual breakfast foods. This way we will be able to make keto breakfasts without eggs or other products of animal origin.

It’s important pointing that the ketogenic diet is very restrictive and must always be personalized. When restricting carbohydrates, the calculation must be made knowing the weight, body composition and energy needs of each person. The articles in this blog are designed so that you have more ideas when planning the daily menubut there needs to be follow-up by a reference healthcare provider.

4 keto vegan breakfast recipes for your weekly low carb menu

In it low carb downloadable menu This week you will find many options to outline a ketovegan diet. Also many breakfast options. Some of them you will find the recipes below.

If you are not following a ketogenic diet and you are simply interested in eating less carbohydrates, this menu is also ideal for you. Just add some fruit and whole grains to a few meals of the day.

In the event that you do follow a ketogenic dietRemember that for this to be correct it must be balanced by a specialist, and it must correspond to your energy, emotional and health needs.

And if, in addition to breakfast, you need ideas for dinner, you have this article with three delicious ketovegan dinner options waiting for you.

1. Black Olives Pate

A recipe for breakfast, snack, snack or accompany your dishes. This pate too goes great with green olives and roasted red pepper.

Ingredients:

200 grams of black olives 1 teaspoon of yeast extract 5-10 capers 1 sprig of fresh basil 2 tablespoons of olive oil 1 clove of garlic

Preparation:

Pit the black olives.Clean the basil leaves well and remove the stem.Drain the capers.Peel the garlic.Mash all the ingredients in a food processor.

Can accompany this pate de crudités, such as carrots, red bell pepper or zucchini. Keep it in the fridge, in a glass jar, with a drizzle of olive oil on top.

2. Keto yogurt cup

The breakfast cups are very useful because we can prepare them well in advance and they allow us to vary according to seasonal products. To this keto cup of soy yogurt we can add fruits like strawberries or blueberries to give it a sweet touch.

Ingredients:

1 soy or coconut yogurt 1 tablespoon hemp seeds 1 tablespoon ground flax seeds 1 teaspoon cinnamon sliced ​​strawberries and almonds (optional)

Preparation:

Mix all the ingredients except the fruit. Let sit for about 15 minutes and stir. Add the fresh fruit or optional nuts.

3. chia pudding

The chia pudding is an alternative to the previous cup, but this time instead of using yogurt, we use whole coconut milk. To assimilate the nutrients of the seeds, such as chia, we must always break the seed or grind it.

Ingredients (2 puddings):

200 ml of coconut milk with its cream 40 grams of ground chia seeds 1 handful of split walnuts 1 pinch of cinnamon or vanilla extract to flavor 1 level tablespoon of cocoa or acai powder (optional)

Preparation:

Mix the coconut milk with the cream and cinnamon or vanilla. It is also time to mix the cocoa or açaí, in the event that we are going to use one of the two. Let stand until the chia mucilage creates the expected gelatinous texture. Add the nuts on top before serving.

As in the previous recipe, you can play with other seeds, nuts and fresh fruit to vary this base recipe and consume it as breakfast or snack.

4. Grilled avocados with tofu

is the opposite version of scrambled tofu with avocado cool. In this case, we roast the avocados and add silken tofu or natural soft tofu. Can swap the tofu for a smaller amount of cashew cheese or other nuts.

If you only find firm tofuyou can roast or cook it on the grill in sheets or strips.

Ingredients:

1 avocado 100 grams of silken tofu 2 tablespoons of lemon juice 1 spring onion 1 tablespoon of virgin olive oil oregano salt

Preparation:

Cut the avocado in half and pit it.With a knife, and without removing the skin, make deep diagonal cuts, first towards one side and then towards the other, so that you draw diamond shapes.Distribute the lemon juice over the avocados.Wash and cut the spring onion, removing the stem and outer layers.Add the sliced ​​spring onion and tofu, as if it were fresh cheese.Preheat the oven to 180ºC and cook for about 15 minutes on the middle rack.Finish with the oregano and the salt, which can be black salt to flavor the egg if you feel like it.

Another option is to grill the avocados and serve with the silken tofu, spring onion and spices once done.