The Keto Vegan

#70 Top 3 Keto-Friendly Plant-Based Meats You Need to Try!

In this episode I’m sharing my top three favourite plant-based meats that fit perfectly into a keto vegan lifestyle: Juicy Marbles, Redefined, and Oumph! I’ll go over where you can buy each one, the carb count for each option, and why they’ve become my go-to picks. From incredible flavours to texture that feels like the real deal, these plant-based proteins have truly revolutionised my keto vegan meals. Whether you’re looking for a tasty steak alternative, versatile strips for stir-fries, or something to elevate your plant-based protein game, I’ve got you covered!
The Highlights:
Where to Buy: You can find Juicy Marbles, Redefined, and Oumph! meats from Iceland, Ocado, and MightyPlants.com.
Carb Counts & Nutritional Info: Each product has been chosen for its keto-friendly macros, so you can enjoy without compromising your low-carb goals.
Product Spotlight:
Juicy Marbles Filet Steaks (226g, £12): 2.4g carbs, 7g fat, 18g protein
Juicy Marbles Whole Cut Loin (756g, £28): 2.4g carbs, 7g fat, 18g protein
Juicy Marbles Bone-In Ribs (500g, £22.13): 2.1g carbs, 11g fat, 20g protein
Oumph! Chunk: 0g carbs, gluten-free
Redefined Plant-Based Beef Flank Cut (200g, £8.65): 6g carbs, 9g fat, 26g protein
My DIY BBQ Seasoning: Store-bought BBQ seasoning often has around 24g of carbs per 100g due to added sugars. I’ve crafted my own low-carb, keto-friendly BBQ blend using ingredients like smoked paprika, dried onion, tomato powder, and Truvia for Baking Brown Sugar as a low-carb sweetener. It’s perfect for seasoning your favourite plant-based meats!
#KetoVegan #PlantBasedMeats #LowCarbVegan #JuicyMarbles #RedefinedMeat #Oumph!Meat #HomemadeBBQSeasoning #GlutenFreeKeto #VeganProtein #KetoRecipes #HealthyVegan #PlantBasedKeto #VeganDiet #VeganLowCarb
Valuable Resources
https://mightyplants.com/https://Iceland.co.uk https://uk.juicymarbles.com/https://www.redefinemeat.com/uk/ https://oumph.net/uk/
For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how
For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how
 
Host Bio
Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.
Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan
Watch here: https://www.youtube.com/@TheKetoVegan/podcasts
Facebook group: https://www.facebook.com/groups/821471059206067
Email: contact@rachelgtherapy.co.uk
https://theketovegan.podbean.com/

#69 Is Houmous Keto? And Other Answers for Keto Vegans

Welcome to The Keto Vegan!In this episode, I'm tackling one of the most asked questions in the keto vegan world: "Is it keto?" Today, I’m diving into whether popular vegan foods like houmous, peanut butter, coconut flour, almond milk, tofu, and even fruits can fit into a low-carb, keto-friendly vegan diet. Get ready to find out which foods can keep you in ketosis and which ones to avoid or enjoy in moderation.
Topics Covered in This Episode:
Is Houmous Keto? – The carb content of houmous and when it fits into a keto vegan diet.
Peanut Butter – Is it keto-friendly, and which brand is best?
Coconut Flour and Other Keto Flours – Learn about the carb content and keto compatibility of coconut and almond flour.
Fruits on a Keto Diet – Which fruits are low-carb enough for a keto vegan diet?
Other Popular Vegan Foods – Soy sauce, quinoa, seitan, oat milk, and dark chocolate—are they in or out?
Why This Episode?The keto vegan lifestyle is full of delicious plant-based foods, but it can be hard to tell which ones will fit into your macros. This episode will give you clear carb counts and practical insights to help you make the best choices for your diet. So, if you’re wondering, “Is houmous keto?” or “Can I eat tomatoes on keto?” this episode will give you the answers!
Key Takeaways:
Carb content per 100 grams::
Houmous - Leon Velvety: 7.4g, Sabra extra 9g, Romana’s 10.3
Peanut butter - Hubbard’s 8g, Sainsbury’s crunchy 12.8, Sainsbury’s smooth 13.7
Coconut flour - 31.1g
Fruit (average)
Berries - raspberries 4.4, blackberries 4.9, strawberries 5.8, blueberries 8.7g
Banana - 23g
Soy sauce - 5.6g 11.8g 3.2g, 14g, 31g
Almond milk (unsweetened) - 0.3g less than 0.5g
Chickpeas - dried 6.4g, 12g, 16.5g
Tofu - 1.9g, 1.8g, 1.4g, 1g, Hoisin 6.6g,
Quinoa - 21g, dried 14.9g,
Oat milk - 7g (unsweetened) to 15g (sweetened), 5.8g, 6.5g, 7.9g
Avocado - 1.8g  2.9g
Seitan - Seitan pepperoni The Tofoo Co 9.2g, 10.4g, Seitan Original The toffee Co 2.7g
Tomato - 3.9g, 2.9g 3.4g, chopped 3.8g,
Heinz Tomato ketchup 50% less sugar 12g
Stevia - 0g (pure; add with no carbs, but blends might have trace carbs)
Erythritol - 0g (absorbed but not metabolized)
Vegan protein powder - 5g (varies by brand, many have no carbs)
Dark chocolate (85%+) - 18-19g (for very dark chocolate), Green & Blacks 85% dark 24g, Lindt 90% dark 14g
Flaxseeds – 4.5g
Chia seeds – 3.5g but great on every macro – 25g fat, 21.8g protein, 33.7g fibre
I hope you enjoy the episode! Don’t forget to subscribe for more keto vegan tips and share with friends who are exploring this lifestyle. And if there are any foods you want covered in future episodes, leave me a comment or send a message. Thanks for listening!
Valuable Resources
For the FREE extensive list of foods with their carb, fat and protein count, go here: https://docs.google.com/spreadsheets/d/1YvPrfttfKEM0_02eSlECgdFnlkvAf7sgcXBHNhwcUwU/edit?usp=sharing
Here’s the video to show you how to manipulate the Keto Vegan Google Sheet: https://drive.google.com/file/d/1WWch-7UkqIL3iiHpIJGLkYwkjbi_C8RI/view?usp=sharing
For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how
 
Host Bio
Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.
Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan
Watch here: https://www.youtube.com/@TheKetoVegan/podcasts
Facebook group: https://www.facebook.com/groups/821471059206067
Email: contact@rachelgtherapy.co.uk
https://theketovegan.podbean.com/
 
#KetoVegan #IsItKeto #KetoHoumous #LowCarbVegan #KetoFriendlyFoods #VeganKetoDiet, #VeganProtein #KetoSnacks #PlantBasedKeto.
 

#68 Macro Magic: The Keto Vegan Guide to Fats, Proteins & Carbs

Welcome to The Keto Vegan! Today, I’m diving into the world of macros—those little percentages of carbs, proteins, and fats that fuel our keto journey. If you’ve ever felt like you need a degree to figure out your ideal macro balance, you’re not alone! In this episode, I’m simplifying the process, or at least trying to!  From fats to plant-powered proteins and carb counts that won’t drive you crazy, get ready to unlock the magic of macros and make keto vegan life easier, healthier, and a whole lot more fun.

#67 From Noise to Knowing: How to Trust Your Body

How did I start getting out of my head and into spiritual awareness?
“When we get out of our heads and get into our breath and our body we will find the centre, the beautiful core that is love, that we are…”
“We are diamonds, covered in shit, and we try to polish the shit to make the shine come out, basically we need to get rid of the shit!”
“We cannot love anyone else unless we love ourselves.”
Valuable Resources
Abraham Hicks subscription and book: The Law of Attraction. Ask and It Is Given. https://www.abraham-hicks.com/ For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how
For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how
 
Host Bio
Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.
Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan
Watch here: https://www.youtube.com/@TheKetoVegan/podcasts
Facebook group: https://www.facebook.com/groups/821471059206067
Email: contact@rachelgtherapy.co.uk
https://theketovegan.podbean.com/
 

#66 Don’t D-cry! Vegan Tips for Strong Bones This Winter

Welcome to The Keto Vegan Podcast, with me, Rachel! As the crisp autumn air sets in and sunlight 🌥️becomes a bit more scarce, it's a perfect time to think about how we can keep our bodies nourished and healthy through the changing seasons. Today, we're diving into an essential topic—bone health and vitamin D, especially for us living in the northern hemisphere.
Did you know that from October to March, the lack of sunlight here means we’re unable to produce enough vitamin D naturally? This is a crucial piece of the puzzle because vitamin D helps our bodies absorb calcium, which is vital for maintaining strong bones. But don't worry, there are plant-based🪴 ways to make sure we're covered. We’ll also explore vegan-friendly sources of vitamin D and supplements, including the best options for those of us who want to avoid animal-derived ingredients like sheep-grease!! Yuck! 😝
So, grab a cozy blanket and a nice Pinot-Noir 🍷as we explore how to maintain our bone health in the cold months—and remember, you don’t need to compromise on your vegan lifestyle to get the nutrients your body needs! Let's get into it.
Key Takeaways
A microgram (mcg) is 1,000 times smaller than a milligram (mg). The word microgram is sometimes written with the Greek symbol μ followed by the letter g (μg). Sometimes the amount of vitamin D is expressed as International Units (IU). 1 microgram of vitamin D is equal to 40 IU. So 10 micrograms of vitamin D is equal to 400 IU.]
Many Vitamin D supplements are made from the oil of sheep’s wool – basically Sheep Grease! No matter how well looked after these sheep are I think that’s a ‘NO’ from me!
How much Vit D should we supplement in the winter every day?
Best moments
“Thank you to our amazing vegan plant-based companies that are producing for us so many wonderful proteins.”
Valuable Resources
For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how
For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how
Eric Berg Vitamin D Toxicity: Is This a Danger? https://www.facebook.com/watch/?v=3286216338364128&rdid=eF38lMc38ygCfGd5
The Big Lie about Vitamin D – Dr. Eric Berg DC https://www.facebook.com/watch/?v=419978437691215&rdid=HNZWX6ZRpMzJ2JqR
Mayo Clinic Proceedings: “Vitamin D Is Not as Toxic as Was Once Thought: A Historical and an Up-to-Date Perspective” May 2015: https://www.mayoclinicproceedings.org/article/S0025-6196(15)00244-X/fulltext
MayoClinic: What is vitamin D toxicity? Should I be worried about taking supplements? Answer From Katherine Zeratsky, R.D., L.D.
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/vitamin-d-toxicity/faq-20058108
com: Common Symptoms of Vitamin D Deficiency and How to Treat Them https://www.healthline.com/nutrition/vitamin-d-deficiency-symptoms#_noHeaderPrefixedContent
The Greasy Truth Behind Vitamin D https://ora.organic/en-gb/blogs/news/the-greasy-truth-behind-vitamin-d?srsltid=AfmBOop_uHAJZdQv-XzJTTaV6ocUf1wRdrDJPNf9I_Iu9jZZ1tDFsJFn
What is lichen? https://ora.organic/blogs/news/what-is-lichen
NHS: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/
WebMD Vitamin D - Uses, Side Effects, and More https://www.webmd.com/vitamins/ai/ingredientmono-929/vitamin-d
 
Host Bio
Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.
Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan
Watch here: https://www.youtube.com/@TheKetoVegan/podcasts
Facebook group: https://www.facebook.com/groups/821471059206067
Email: contact@rachelgtherapy.co.uk
https://theketovegan.podbean.com/
 

#65 Crafting Keto Cocktails: The Secret Behind Rachel's Hot Lips Martini

Welcome to The Keto Vegan! I’m Rachel, and I’m so excited to share a special episode with you today. I’ve been experimenting with homemade liqueurs, including my own orange and raspberry creations, and I can’t wait to tell you all about them. I’ll also be showing you how to make my signature cocktail—the Hot Lips Martini—using my freshly made orange liqueur. So, grab a seat, sip along with me, and let’s dive into this delicious keto-vegan journey together!
Ingredients:
¼ cup Truvia for Baking Caster sugar to go with ½ litre of vodkaPeel the oranges, don’t use the juice, just the peel.Raspberries – 2 packs. Every day give a good shake – make sure you have an airtight container (unlike me!)

#64 Vegan Pest Control: A Bug's Life!

Welcome back, my fellow plant-powered, keto-crushing, animal-loving listeners to another episode of 'The Keto Vegan'! Today, we’re diving into a topic every vegan has probably scratched their head over—literally. Yep, we’re talking about the creepy crawlies! From head lice that seem to think your hair is a five-star resort, to ants who’ve mistaken your kitchen for Coachella or Glastonbury . And don’t even get me started on those fungus gnats treating your houseplants like their own personal jungle gym. So, what’s a vegan to do? Break out the magnifying glass, a moral compass, and maybe some lavender oil? Let’s find out!
 
Cinnamon oil and peppermint oil are fragrant ways to stop ants coming into your home.
Pinot Noir is the red wine of my choice! Ketosis not affected by it at all (weeing on those sticks again!)
Vegans against head-lice: Self-Defence is the only way!
What do vegan parents do when their children have head-lice?
“What do vegans do about headlice?” “Not eat them!!”
“You want to remove the eggs as well as the nits!!”
“Lice are parasitic insects that infests the hairs of the human head and feed from blood from the scalp.” Sounds good doesn’t it”
 
Valuable Resources
For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how
For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how
 
Host Bio
Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.
Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan
Watch here: https://www.youtube.com/@TheKetoVegan/podcasts
Facebook group: https://www.facebook.com/groups/821471059206067
Email: contact@rachelgtherapy.co.uk
https://theketovegan.podbean.com/

#63 Tofu Transformation: 3 Keto-Friendly Ways to Love It!

Welcome to The Keto Vegan Podcast! Today, Rachel is diving into a topic she once had strong feelings about—Tofu. For the longest time, she hated tofu—the texture, the bland taste, it just didn’t work. But over time, Rachel discovered a few game-changing ways to prepare tofu that transformed her opinion completely. In this episode, she’ll share three delicious, keto-friendly methods that made tofu not only bearable but truly enjoyable. Whether you're a tofu skeptic or a fan looking for fresh ideas, you’re in the right place. Let’s get cooking!
Thai green curry
3 packs of Pressed Tofu 3x280g Carbs 9.24g          Fat 65.52g
400g baby button mushrooms Carbs 0                 Fat 0g
Green Curry Paste (Thai Taste) Carbs 12.5g           Fat 3g
250g Pak Choi Carbs 4.5g            Fat 0g
2 Aubergines Carbs 8g               Fat 0g
1 Green Bell Papper Carbs 2.5g            Fat 0g
1 pack spring onions 100g Carbs 2.9g            Fat 0g
8 cloves garlic Carbs 1g                Fat 0g
3 cans coconut Milk (400ml per can) Carbs 32.4            Fat 177.6g
2 cans water chestnuts (225g per can) Carbs 22.5            Fat 0g
Cauliflower florets 900g bag Carbs 31.5             Fat 0g
TOTAL Carbs 127.04         Fat 246.12
Made 26 portions. Per portion:                             Carbs 4.9g            Fat 9.5g
Valuable Resources
For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how
For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how
 
Host Bio
Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.
Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan
Watch here: https://www.youtube.com/@TheKetoVegan/podcasts
Facebook group: https://www.facebook.com/groups/821471059206067
Email: contact@rachelgtherapy.co.uk
https://theketovegan.podbean.com/
 

#62 Obesity and Dieting: The Weight of the Problem

In this episode of The Keto Vegan podcast 🥦, we explore the global obesity crisis and the challenges of dieting 🥬. With 64% of adults in the UK overweight and 1 in 8 people worldwide living with obesity, this issue is more urgent than ever. We ask: if obesity were treated like addiction, would governments take stronger action?
 
We dive into why diets so often fail, with 95% of people regaining lost weight due to restrictive eating and biological changes that make weight loss harder. We also discuss the psychological toll of obesity, where 82% of people blame themselves for their condition, leading to shame and missed opportunities for help.
 
But it’s not all bad news. We introduce the vegan keto diet as a sustainable solution for weight loss, focusing on nutrient-dense, plant-based foods. Throughout the episode, we share practical tips on how to implement this lifestyle and tackle common dieting challenges.
 
We also look at the role of the food industry in promoting ultra-processed foods 🍩🍧 and the need for stricter regulations to protect public health, especially for children. With personal stories and real-world advice, this episode offers both insight and inspiration for those looking to make healthier changes.
 
Information Links from Episode
Are you 7x more likely to die from obesity than smoking? I did my research AFTER the episode! 🤦‍♀️. Here’s the research. I wasn’t completely wrong – it may not be 7x but it is growing:
The Health Risks of Obesity https://www.rand.org/pubs/research_briefs/RB4549.html
Obesity Is More Deadly Than Smoking – Here’s Why https://www.orlandohealth.com/content-hub/obesity-is-more-deadly-than-smoking-heres-why
Dy’s Episode – Mental Health and Keto. #18 How Keto Vegan Changed Dy’s Life: A Bipolar Survivor’s Story
YouTube https://youtu.be/BXunW-tBQtA
Podcast: https://www.podbean.com/eas/pb-58udh-14e9e3c
 
Research for this episode:
Weight-Loss Statistics 2024 March 29th 2024 US article https://www.greatgreenwall.org/supplements/weight-loss-statistics/
Diet Failure Statistics 2024 – US article https://www.greatgreenwall.org/supplements/diet-failure-statistics/
UK children shorter, fatter and sicker amid poor diet and poverty, report finds The Guardian March 29, 2024 https://www.theguardian.com/society/article/2024/jun/19/uk-children-shorter-fatter-and-sicker-amid-poor-diet-and-poverty-report-finds
 
Valuable Resources
For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how
For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how
 
Host Bio
Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.
Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan
Watch here: https://www.youtube.com/@TheKetoVegan/podcasts
Facebook group: https://www.facebook.com/groups/821471059206067
Email: contact@rachelgtherapy.co.uk
https://theketovegan.podbean.com/

#61 Beyond Diets: It’s All In Your Head!

Welcome to The Keto Vegan Podcast! 🌱✨
In this episode I talk about my personal experiences of how I best lose weight. And, surprise, surprise, it’s nothing to do with the food. It’s ALL about the mindset!  We all know what to do to lose weight, so why don’t we do it consistently? It’s about taking full responsibility and recognising that every moment is a choice.
In this episode, I also discuss about the book “Whole Brain Living” by Jill Bolte Taylor. This fascinating book explores the four different characters in our brain and their unique roles. One of these characters, Character 2, is responsible for so much of our behaviour and choices!
Join us as we explore these topics and more, helping you navigate the keto vegan lifestyle with confidence and joy. Let’s get started! 🎧🌿
#IAmEnough#There is nothing more important that you feel good. Abraham Hicks
Jill Bolte Taylor
Website: https://www.drjilltaylor.com/
Ted Talk “My Stroke of Insight” on YouTube https://www.youtube.com/watch?v=UyyjU8fzEYU
Book from Amazon: https://www.amazon.co.uk/Whole-Brain-Living-Anatomy-Characters/dp/1788176987/ref=tmm_pap_swatch_0?_encoding=UTF8&dib_tag=se&dib=eyJ2IjoiMSJ9.-MaUtN3U7u5Ee9FUN1IaKHklKWpTR3k2x_cs3CqbD6MIFvrJJhlpbqPTUHm5BmGkVbSWmhg6sh-2-6ObuvzsqlQANwyAiPDUJzcwo6ACVqA.grUmQbacktSmLWHF-LriXNeTQhMG1NEl9LyIxb5Gizc&qid=1725458160&sr=8-1
Valuable Resources
Links to my Ghinn’s Tonic blog on the brain: https://www.rachelgtherapy.co.uk/our-incredible-brain
My @RachelGhinn YouTube channel with various visualisations and trances: https://www.youtube.com/@rachelghinn
For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how
For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how
Host Bio
Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.
Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan
Watch here: https://www.youtube.com/@TheKetoVegan/podcasts
Facebook group: https://www.facebook.com/groups/821471059206067
Email: contact@rachelgtherapy.co.uk
https://theketovegan.podbean.com/