Vegan Cheat Sheets, Reviews & Recipes

21 Day Vegan Keto / IF Challenge | Days 4-6

21 Day Vegan Keto / IF Challenge | Days 4-6

Every post is going to have the preface… I am not a doctor nor a nutritionist–just a vegan lady who is challenging herself to 21 days of eating vegan keto & intermittently fasting along the way.

Join the journey & if you have not read my previous two posts, The Overview and Days 1-3, please do so first. I have details about the Challenge, my “I want to eat this everyday” Fried Cauliflower Rice recipe & detailed electrolyte info while fasting.


How Am I Doing??


Day 4

Slept beautifully through the night -> Thank Goodness because it’s been a few days of inconsistency. I even woke up an hour earlier than I normally do, full of energy & for the 2nd day, clear headed. For the first day, no headache! Woohoo!

I have been fasting since my last meal on Day 2. Today was also my first day to workout while fasting and while doing vegan keto. It was short–just 30 minutes but I also mowed the lawn and weedeated for another 30 minutes.

I did break my fast after at 3pm with my OMAD meal of Tofu & Tomato Miso Butter Sauce. In the bowl, I added:

  • Cucumber, 200g
  • Violife Feta Vegan Cheese, 1oz
  • Romaine Lettuce, 100g
  • Salted & Roasted Pumpkin Seeds, 28g(1/4c)
  • Avocado, 57g

I also thought I would need soy sauce for seasoning the tofu so my total net carbs will include what I used but my Tofu & Tomato Miso Butter Sauce recipe below will not include it as a marinade. You can choose to add it if you would like but it’s additional unnecessary net carbs when I think the sauce gives enough flavor.

Supplements taken to balance Electrolytes:

TOTAL NET CARBS: 20g
Day 4 Keto Challenge

Print Recipe
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Tofu with Tomato Miso & Butter Sauce

Course: Main Course
Keyword: Fried Tofu, High Protein, Low Carb, Vegan
Servings: 1 serving

Ingredients

  • 1/2 block extra firm tofu
  • 1.5 tbsp vegan butter, divided 1tbps & 1/2tbsp. I used Earth Balance
  • 100 g tomato, chopped (basically the size of a really small tomato but not cherry tomatoes)
  • 1 tsp white miso
  • 1/2 tsp sea salt...or 1/4 if you do not need the salt

Instructions

Press Tofu: Take Tofu out of package & Rinse. Either Press with a Tofu Press OR Use These Instructions

  • Lay a paper towel on a kitchen towel.
    Press Tofu 1
  • Place tofu on one end of the paper towel and fold over...
    Press Tofu 2
  • then fold over the kitchen towel.
    Press Tofu 3
  • Next I find a few heavy items that I can balance on this small rectangular towel. We want to create a pressure so the water from within the tofu presses out without smooshing the tofu to pieces. For me, I like placing a small cutting board on top then balancing a heavy pan, pot, bananas and even a wine bottle.  Press for at least 30 minutes...longer is better. Check on it periodically to make sure it doesn't start to lean to a side too much. Re-balance.
    Press Tofu
  • Unwrap & slice in to cubes.

Pan Fry Tofu & Sauce

  • Melt 1tbsp vegan butter in a skillet over medium/high heat. Add cubed tofu, sprinkle 1/4tsp salt & cook. Turn the tofu over every 3-4 minutes until all sides are browned as you like.
  • Turn heat down to medium. Add the other 1/2tbsp butter & 1/4tsp salt along with miso and chopped tomatoes. Mix well amongst the tofu & cook for another 5 minutes, stirring often. Serve warm

Notes

Calories 358 | Fat 25.7g | Net Carb 8.1g | Protein 22.1
Tried this recipe?Mention @VeggL_VeganEats and let us know how it turned out!

Day 5

Woke up not feeling as bright eyed & bushy tailed as Day 4. <-Do people even still say that? ha! Sleep was great but woke up with some congestion and a slight haziness in my head–I think allergies from working in the yard the day before. I may already crave that clear-headed lazer beam focus I had from yesterday. Nevertheless, I went straight to work.

Today, I thought out exciting new recipes I’m going to try to create over the next week when I realized I have not mentioned that I refuse to let things go bad in the frig. If you see items like romaine, cucumber or violife’s feta cheese being used over and over the first week, it’s for this reason. With Mr. VeggL being in football camp for the next 3 weeks, I eat every meal alone which means my ingredients extend longer.

This challenge couldn’t have inspired me at a better time!

Today, I broke my fast at 2pm with a Pan Fried Tofu Bowl of Filling Goodness!! To remind you, my schedule has me eating 2MAD, which means I only eat 2 meals today. I feel sad for other keto’ers because I’ve looked at pics of peoples food for days now & not many look this fulfilling…

Meal #1

  • 1/2 Block Tofu, cubed
  • 1tbsp Earth Balance Butter
  • Cucumber, 126g
  • Tomato, 108g
  • Romaine Lettuce, 150g
  • Violife Feta Vegan Cheese, 1oz.
  • Hellman’s Vegan Mayo, 1tbsp
  • Chili Garlic Sauce, 1/4tsp
  • Sea Salt, 1/2tsp

Tofu is pressed & cubed–pan fried in vegan butter. Mix mayo & chili garlic sauce for dressing. Add the rest of the ingredients to a bowl & mix. Voila!

NET CARB: 16.7G
Day 5 Keto Challenge

Meal #2

Combo Meal of a Beyond Brat with fun stuff & a Chia/Hemp Seed Pudding/Drink

Beyond Meat Sausage Brat, with:

  • Tomato, 65g
  • Cucumber, 87g
  • Violife Feta Vegan Cheese, 1oz
  • Avocado, 65g
  • Green Onions, 1g
  • Sea Salt, 1/4tsp

NET CARB: 8.9G

Chia/Hemp Seed Pudding/Drink:

I call this a drink because I end up drinking it as opposed to eating much of it with a spoon. I don’t have enough seeds in for it to become a legit pudding. Adjust the seeds accordingly if you would like it thicker. I also have no intentions of adding sweeteners unless a product I’m using already has them in it. I have tried the keto friendly sweeteners in the past & I just can’t do it. If you  would like to add some to any recipe, please do so.

  • Unsweetened Vanilla Almond Milk, 1cup
  • Manitoba Shelled Hemp Seeds, 3tbsp
  • Black Chia Seeds, 2tbsp
  • Frozen Mixed Berries, 1/2c

Mix all together & let sit in frig for at least 4 hours, stirring a couple times since the berries are frozen & stay stuck together.

NET CARB: 6G
Day5 Keto Challenge Meal 2

Supplements taken to balance electrolytes & add micronutrients:

  • 1/2tsp sea salt, 1tbsp lemon juice in 28oz water
  • 1 My Kind Organics, Vitamin D3 2100IU

Workout: 57minutes

TOTAL NET CARBS: 30.8G


Day 6

Leading in to Day 6, I have to mention a couple BIG changes I have noticed since Day 4. 1) I have sustained energy ALL DAY with ZERO crashes, and 2) I normally stay rather hot–needing the AC to be around 72 in the summer. Over the past couple days, I keep turning that temp up & it’s now at 75/76. So not only am I spending a lot less money on food because I’m intermittent fasting with a few extended fasts throughout, but I’m also saving on electricity!! Awesome side benefits!

This morning & for the first few hours of the day, hunger really struck! I drank 20oz of water and most of my 1st electrolyte drink but it wasn’t until I remembered I can have a 1/2tbsp coconut oil that the hunger subsided. I ate a tiny bit of it by itself then added the rest to black coffee. Towards the evening, my hunger was really about to get the best of me again so I ate another 1/2tbsp coconut oil–this thankfully held me over!

Supplements taken to balance electrolytes:

  • Nested Natural Magnesium, 400mg
  • 1tsp sea salt, 1/4tsp NoSalt Original, 1tbsp lemon juice in 28oz water
  • 1tsp sea salt, 1/4tsp NoSalt Original, 1tbsp lemon juice in 28oz water

TOTAL NET CARBS: 0


TOTAL WEIGHT LOSS DAYS 1-6:  -7LBS

To Keep Up With The Journey
Challenge Days 1-3 <–> Challenge Days 7-9

Continuing on…

-Jen


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