The Complete Vegan Keto Food List To Eat + Full Diet Guide

When you start working with ketogenic diets, it can feel like there’s an ending list of foods you need to stay on top of. Instead of getting limited by the few options available, we decided to create a vegan keto food list that will keep you headed in the right direction. 

These are some of the best vegan keto foods that you should consider adding to your meal plan if you are following the diet.

What does a vegan diet mean?

A vegan diet is a diet that excludes all animal or animal-derived products, including meat, dairy, eggs, honey, and honey products. Vegans are also known as plant-based eaters, plant-based people, or plant-based dieters. 

The term “veganism” was coined in 1944 by vegans to describe their dietary choices. Today, veganism is a growing movement that promotes a plant-based diet and aims to reduce animal cruelty.

Veganism has become increasingly popular in recent years, and now encompasses a broad range of dietary choices. Many people choose to become vegan for environmental, health, or ethical reasons. 

Others choose to do so because they enjoy a healthy and delicious diet that is high in fruits, vegetables, and whole grains, and low in saturated fat. 

Vegan food options can be high in fiber, vitamins, and minerals. They are also low in calories, making them an ideal choice for weight loss.

There are many ways to incorporate more plant-based foods into your diet. For example, you can try eating more grains, legumes, and vegetables. 

Supplanting meats with legumes, such as beans and lentils, can also help you get more protein. You can also try juicing vegetables, including leafy greens, to get a high-content, high-nutrition juice.

A vegan diet can be high in protein and low in carbohydrates, making it a good choice for people with diabetes, epilepsy, or other conditions that require control of blood sugar levels. A vegan diet can also be low in sodium and high in fiber, making it a healthy option for people who consume a high volume of food.

Regardless of why you decide to eat vegan, you’ll likely enjoy better health and a cleaner, more sustainable lifestyle. 

What does a keto diet mean?

A keto diet is a low-carb diet that has been proven to help people lose weight and improve their health. It’s based on the idea that when you eat foods that are high in fat and low in carbs, your body will use the energy from fat instead of carbs.

According to experts, when you follow a keto diet, you’ll eat lots of fat and very little carbs. That’s because, basically, carbs are converted into glucose, which your body uses for energy. 

But when you eat fat, your body doesn’t need to convert it into glucose. Instead, it just stores it as fat. So the idea is to eat lots of fat and very few carbs, so the body uses fat instead of carbs as energy.

The main foods that you can eat on a keto diet are vegetables, meat, fish, eggs, butter, cheese, milk, and so on. The main kinds of fat that you can eat are avocados, coconut oil, and olive oil. You can also eat nuts like almonds and walnuts.

You can also drink lots of water and coffee to keep your body hydrated. And if you want to lose weight fast, you should also exercise regularly.

What is a vegan keto diet?

The keto diet can be used in combination with the vegan diet. 

Vegan keto is generally based on the keto principles, which are eating healthy, high-fat, low-carbohydrate foods, and the vegan principle, which is avoiding animal products.

In simple words, a vegan keto diet is defined as eating normal keto foods but without animal products.

To ease the transition, you can still eat plenty of fruits, vegetables, nuts, and seeds but avoid using animal products such as eggs, butter, ghee, cheese, fish, and meat.

Protein will keep you full and help you lose weight, so you should eat lots of high-quality plant-based proteins like full-fat tofu, tempeh, almonds, and hemp seeds,…

You can also try high-fat keto vegan sources of protein like avocado, cashew cheese, or avocado oil.

Vegan Ketogenic Diet Cons:

One of the biggest issues with vegan keto is the exclusion of certain nutrients.

In addition, some people may not get enough protein, which is important for building muscles.

Additionally, some people may not get enough fat, which is important for satiety and keeping hunger at bay.

Vegans are more likely than meat-eaters to suffer from nutrient deficiencies, particularly protein, vitamin D, calcium, iron, and zinc. Keto vegans may have a more difficult time getting enough omega-3 fatty acids.

Video: https://www.youtube.com/watch?v=86VNVf9pklU

Vegan keto diet for weight loss

The ketogenic vegan diet is a low-carb, high-fat diet that has been shown to help people lose weight and improve their health. 

The main reason that this diet works is because it causes your body to burn fat for energy instead of carbs. 

When you eat carbs, your body breaks them down into glucose, which is then used to produce energy. When you eat fat, however, your body doesn’t need to break it down at all, so it’s stored as fat.

But, by cutting carbs and eating a high-fat diet, your body starts to burn fat instead of glucose for energy (ketosis). This means that you will start to lose weight and improve your health in no time.

The main goal of a vegan keto diet is to get your body into ketosis as quickly as possible. This will help you burn more fat and build more muscle, which is important for both your health and weight loss.

There are a number of different ways to go about it. You can combine it with Intermittent Fasting (IF), which involves eating for a short period of time (usually less than 12 hours) and then fasting for the rest of the day. However, you can still consume no-carb, no-sugar beverages such as tea or coffee.

To make it easier to follow the vegan keto diet, there are a few tips that you can follow. 

1. Make sure to eat plenty of veggies and healthy fats every day to get the most nutrients your body needs and to stay full longer. 
2. Make sure to drink lots of water every day to keep your body hydrated. 
3. Third, make sure to keep your portions small so you don’t end up overeating. 
4. Track your macros so you can see how well you’re doing.
5. Avoid processed foods.
6. Consuming high-protein vegan keto meals, low-carb vegan keto snacks, and low-carb vegan keto drinks is the best way to stay on the track.

On keto, you’ll lose weight by eating high-fat, low-carb foods. These foods will help you lose weight because they’re filling and they’ll help you feel full longer. This will help you to eat less and will also help you to feel less hungry.

Once you’ve started the keto vegan diet, you should also take the following steps to lose weight quickly:

1. Eating healthy foods
2. Exercise regularly.
3. Avoid sugar and starchy foods.
4. Consume protein-rich foods.
5. Consume healthy fats such as avocados, nuts, and seeds.
6. Consume low-carbohydrate foods such as keto grains, legumes, and vegetables.
7. Avoid sugary drinks such as soda and juice.
8. You may combine it with intermittent fasting (IF).
9. Eat small meals throughout the day if you are not in the IF.
10. Eat a variety of foods at each meal if you are not in the IF.
11. If you don’t follow the IF, you can eat small snacks throughout the day.

The best part about the diet is that it’s very easy to follow. All you need to do is follow the vegan ketogenic plan that is laid out for you. 

There are also a lot of vegan keto recipes out there that can help you lose weight. You can also choose from a lot of different foods included in the lists below!

The Vegan Keto Food by Category

Here are a few of the most popular vegan keto food options to help you start your diet on the right foot.

While there are many different types of vegan keto foods, we’re going to focus on the most important ones here. These include fat, protein, and carbohydrate choices. 

In order to stay in ketosis, you will need to balance your calorie diet with about 10%-20% of protein per day, about 5%-10% of carbs per day, and about 70%-80% of fat per day.

There are many ways to eat on a keto diet. The first thing you need to do when you start is to get used to the idea of eating a high-fat, low-carbohydrate diet. This means that you will have to cut out most of the high-carb foods that you normally eat. 

For example, if you normally eat bread, sugar, and pasta, you will have to cut these foods out of your diet completely.

Once you have gotten used to this idea, it’s time to start learning about the different foods that are allowed on the keto diet. There are a lot of different foods that you can eat on keto, and these foods can be broken down into categories.

The best vegan keto food options will help you transition from a diet that is high in carbs to one that is very low in carbs. This will allow you to stay in ketosis for longer periods of time while also burning more fat for energy. 

These are some of the most important vegan keto food elements:

Vegan Ketogenic Nuts

This one is easy: add vegan ketogenic nuts to your main meal or snacks. Yes, even salads, for example. While almonds and other nuts can be walnuts, pecans, and other tree nuts are great options for a vegan ketogenic diet. They are very filling, easy to snack on and provide plenty of protein. 

Make sure to buy organic nuts as they may be roasted with a chemical mix that can be harmful to your health. You can also drizzle olive oil on salads, soups, and casseroles. If you are craving a certain type of food, just go out and buy it. 

You don’t have to be a scientist to know that certain foods will give you a nutritional boost when consumed. But be reasonable and do your research to know every food’s consumption limitations. It probably would be wise to limit your nuts portions to a serving or two (1–2 oz.) per day.

For example, cashews are high in carbs, so it’s a non-keto nut to avoid.

Below you will see the keto-friendly nut list to eat.

Vegan Keto Seeds

Seeds are a complete source of protein and fat, which makes them a perfect addition to a vegan keto diet plan. You can sprout seeds such as avocados, sunflower seeds, and flaxseeds for a variety of health benefits. 

You can also make seeds as an excellent addition to your meals, such as sunflower seeds, pumpkin seeds, and even chia seeds. You can add seeds to soups, salads, and even baked goods like keto bread.

There are a lot of different types of vegan keto seeds out there, and it can be hard to know which ones to buy. There are two main types: sprouted seeds and dehydrated seeds. 

Sprouted seeds are the easiest type to buy. They are basically just dried beans or nuts that have been soaked overnight. 

Dehydrated seeds are the most common type of keto seed. They are basically just dried beans or nuts that have been dehydrated. 

Both sprouted and dehydrated keto seeds can be eaten in moderation, but they should be eaten sparingly. 

Vegan Keto Nut & Seed Butters

Butter is one of the main ingredients in most western meals, so it’s easy to understand why a keto diet would lean toward a vegan diet. However, a vegan keto diet doesn’t exclude plant-based butter recipes. 

You can definitely make a keto sandwich with coconut butter, for example, but a sandwich would be considered dairy-free. 

When it comes to butter, you’re free to use whatever type of keto plant-based butter you like. 

While nut butters are also a good source of healthy fats, you can use coconut or avocado butter instead if you’d like a more plant-based option. 

Here’s a list of vegan keto butters:

• Macadamia Nut Butter.
• Coconut Butter (Coconut Manna) 
• Pili Nut Butter.
• Pecan Butter.
• Hazelnut Butter.
• Almond Nut Butter. 
• Walnut Butter.
• Brazil Nut Butter.

You can also make various types of salad dressings, dips, and sauces with pecan butter or coconut butter. An easy tip is to drizzle nut butters on steamed vegetables for a delicious and healthy low-carb side dish.

Vegan Keto Whole-Food Fat Sources

When it comes to healthy fats, avocados, nuts, and seeds are excellent choices.

As a vegan, you’re probably already familiar with the benefits of a high-fat diet. 

In fact, research shows that consuming a high-fat diet is linked to improved cognitive function, helps with weight loss, and regulates metabolism.

The good news is that there are plenty of vegan fat sources out there. And with so many options, it’s easy to find vegan fat foods that fit your needs, like dark chocolate, flaxseed, tofu, soybeans, avocado, and coconut… (Check the below fat food list).

It’s no secret that vegan diets are rich in healthy fats. In fact, research has shown that plant-based diets are associated with a reduced risk of heart disease and type 2 diabetes.

There are a number of ways to get these important nutrients into your diet. One of the best ways is to consume high-quality plant-based / vegan fatty keto foods.

If you’re looking to make some changes to your diet, it’s important to make an effort to eat a variety of healthy foods. This will ensure that you’re getting all the nutrients you need to stay healthy on keto.

Vegan Keto Healthy Oils

If you are not a fan of nuts or seeds, there are a number of other healthy oils that make for a delicious keto snack. 

But refined oils are the worst, and you would be better off using organic and virgin oils instead.

Make sure to buy organic flaxseed oil because it may roasted with a chemical mix that can be harmful to your health. 

Sesame oil is another good option and is especially great for drizzling on salads, stir-fries, and vegetables. 

These are some of the best keto-friendly oils:

• Avocado Oil.
• Coconut Oil.
• Extra Virgin Olive Oil.
• Hazelnut Oil.
• Walnut Oil.

Healthy oils aren’t a new concept in the keto forum or diet world. They have been used by athletes and bodybuilders for decades to get the most out of their diet and workout. Healthy oils are those that are high in essential fatty acids (EFA) and antioxidant vitamins like omega-3, vitamins A and D, selenium, and vitamin E. 

They are also good sources of vitamin C and B-12, the mineral zinc, and protein. 

Eating a healthy oil-rich diet is believed to improve health and has been shown to prevent several types of cancer, heart disease, and strokes. The good news is that healthy oils can also be made at home and can be added to soups, salads, and stews, or even as a main dish.

Vegan Keto Vegetables

Vegetables are a great source of vitamins and minerals, including vitamins A, C, E, K2, and minerals like iron, zinc, and selenium. They are also a good source of fiber and protein. 

Vegan keto vegetables include leafy greens, Brussels sprouts, zucchini, broccoli, cauliflower, peppers, mushrooms, and many more. 

If you are not a fan of vegetables, or want to eat them less often, or want to try a new variety, you should definitely try Napa cabbage. It is a healthful vegetable with a very low carbohydrate content, making it a perfect keto vegetable.

Vegetables can also help you lose weight. The key is to eat plenty of them, and to include them in your diet in moderation. Vegetables should be eaten in moderation, as they can cause indigestion and can also be high in calories. 

However, they are a great source of fiber, which can help you feel fuller for longer. 

Tip: Salads are the best way to eat vegetables, and 7-10 cups per day are recommended for optimal nutrition.

Video: What Does 7-10 Cups of Salad Look Like?

Vegan Keto Fruits

Fruits are a very rich source of vitamins and minerals that have been shown to be beneficial to health, and they contain few calories, making them ideal keto vegan foods for weight loss. 

Also, their high fiber and water content make them very filling and appetite-suppressing. But try sticking to whole fruits instead of fruit juice or dried fruit, which tend to have a lot of sugar.

Fruits also contain a variety of antioxidants, including flavonoids, which promote good health. A diet rich in fruits and vegetables can lower a person’s risk of developing heart disease, cancer, inflammation, and diabetes.

They can be eaten alone or added to meals for a sweet, sour, or salty snack. 

Fruits generally have a lot of carbohydrates. That’s why they are very limited,on keto… So keep in mind to check the keti fruits list below, but also the fruits to avoid eating.

Strawberries: are one of the most popular fruits on the planet and are a great source of vitamins and minerals. Strawberries are also a good source of fiber, vitamin C, and manganese.

While there are many fruits, there are a few that are especially beneficial in a ketogenic diet for vegans. 

One of the best choices is avocados: Avocados are loaded with fiber, vitamins, and minerals, and they also have a high amount of monounsaturated fat. Avocados are also low in calories and carbohydrates, making them a great choice for those looking to lose weight.

The next best option is berries: Berries are full of antioxidants and fiber, and they also have a low glycemic index. Berries are also low in calories and carbohydrates, making them a great choice for those looking to lose weight.

Finally, melons are a great choice for those on keto because they have lots of water content and a low glycemic index. Melons are also low in calories and carbohydrates, making them a great choice for those looking to lose weight.

Check out more vegan fruits included in this list of keto foods.

Vegan Keto Fridge Staples

Veganism has become increasingly popular in recent years, and with good reason. By choosing to forgo the use of animal-based products, you are choosing to encourage healthier eating habits among the community and improve the environment. 

By opting out of the modern way of consuming certain animal products, you are choosing to support cruelty-free living and the environment. 

There are many keto snacks and recipes that are available online, but none of them are as easy to make as these vegan keto fridge staples.

The best part about these vegan keto fridge staples is that they are low in carbs and high in protein. They also have zero sugar, so they are perfect for anyone who is trying to lose weight or maintain their weight loss.

They are also very convenient because they can be stored in the fridge and ready to eat at any time.

There are many different ways to make these vegan keto fridge staples, but the most common way is to make a batch of low-carb keto bread. You can also make a batch of low-carb keto muffins, low-carb keto cookies, keto brownies, or keto pancakes.

These vegan keto fridge staples can also be used as a snack, or even a healthy meal replacement.

Video: what’s in my vegan keto fridge!

Vegan Keto Pantry Staples

Pantry staples are items that you always have on hand so that you don’t have to track them down when you’re running out. These include nutritional yeast, sesame oil, and tamari. You can also add fresh herbs and spices to your pantry to create a diverse range of meals. 

You’ll also want to keep in mind that you shouldn’t place too much emphasis on limiting the amount of certain beverages. While you should limit your intake of sugar and starch, certain beverages are allowed, especially during the first few weeks of keto. After that, you can begin to experiment with new beverages and see how your body reacts.

You can put these in your pantry: almond flour, artichoke hearts, baking powder, baking soda, coconut flour, coconut milk (canned, full fat), cocoa or cacao powder, dark chocolate (85% and up), and many more staples.

Check out how to stock a healthy Keto!

Meat is a crucial part of any keto diet, but you can still enjoy a meat-free diet if you are vegan. 

Microwaveable meals are a great option for those who are on the go. 

You can find a huge range of meals to put in containers. They are easy to prepare and require no additional cooking or preparing. If you’re looking for a quick snack or a meal packed with protein, consider a protein shake. There are a wide range of vegan protein powders that you can choose from. 

Sometimes you just want a plain old protein bar. There are plenty of choices out there. Some are sugar-free and grain-free, while others are made with natural flavors. Consider trying out one of these vegan keto protein bars.

100+ Complete Keto Food & Shopping List for Vegans

If you are looking for a list of the most reliable and useful vegan keto items, we have the perfect list for you. For your convenience, we have compiled a list of the top-most talked-about keto vegan products and cookbooks on Amazon. 

We hope this list helps you find what you are looking for when you are shopping for your groceries this upcoming week.

If you’re a vegan, you’re probably already aware of the challenges you’ll face when transitioning to a ketogenic diet. There are a number of foods that are off-limits, such as animal products, dairy, and sugar. This can be a difficult transition for anyone, especially if you’re used to eating a wide variety of foods. 

Fortunately, there are a number of easy ways to make the transition easier. 

• One of the most important things to do is to make sure you’re getting enough protein. 
• Another way to make the transition easier is by making sure you have plenty of healthy fats in your diet. This can be done by including plenty of oils and nuts in your diet. 
• Another way to make the transition easier is by getting enough sleep. This can be done by ensuring you get at least 7 hours of sleep each night.

These are the complete 100+ vegan keto food lists:

There are many different types of keto foods for vegans that you can choose from. This is a comprehensive list of the 100+ vegan keto food lists:

*Good protein sources and high in carbs (to eat sparingly) foods are mentioned!

Vegan Keto Nuts List

This list is a collection of the best keto nuts for vegans to include in your keto diet. These nuts are high in fiber, vitamins, minerals, and antioxidants. They are also low in carbs and contain no sugar. They are also a great way to get your daily fats in.

Here are some of the best vegan keto nuts to include in your diet:

1. Almonds (high in carbs, to eat sparingly)
2. Brazil nuts
3. Hazelnuts/filberts
4. Macadamia nuts
5. Pecans
6. Peanuts (high in carbs, to eat sparingly)
7. Pine nuts (high in carbs, to eat sparingly)
8. Walnuts

Vegan Keto Seeds List

Seeds are a great way to add nutrition and flavour to your food. They are a rich source of vitamins, minerals, and antioxidants. They are also a great source of protein, which is essential for healthy growth and development. They can be eaten raw or cooked, and can be added to salads, sandwiches, soups, and more.

9. Chia
10. Hemp
11. Pumpkin
12. Sunflower

Vegan Keto Nut & Seed Butters List

Nut and seed butters are a delicious way to incorporate healthy fats into your diet. They are a great way to add protein, fiber, and antioxidants to your diet. They can also help to improve digestion and reduce the risk of heart disease.

13. Almond butter
14. Coconut butter/coconut manna (“meat” of the coconut)
15. Hazelnut butter
16. Macadamia nut butter
17. Peanut butter
18. Pecan butter
19. Sunflower seed butter
20. Tahini Walnut butter

Vegan Keto Other Whole-Food Fat Sources List

Whole-food sources of fat are important for a healthy diet. They can help you meet your daily fat requirements, and they can also help you lose weight. 

The types of fat that you can find in whole foods are called “healthy” fats. 

They include monounsaturated fats, polyunsaturated fats, and saturated fats.

21. Avocados
22. Coconuts
23. Olives

Vegan Keto Healthy Oils List

Healthy oils are a great addition to any diet. They are full of nutrients and can help to reduce the risk of heart disease, diabetes, and obesity. 

They can also help to improve your mood and energy levels.

There are many different types of healthy oils.

24. Almond oil
25. Avocado oil
26. Cacao butter
27. Coconut oil
28. Flaxseed oil
29. Hazelnut oil
30. Macadamia nut oil
31. MCT oil
32. Olive oil

Vegan Keto Vegetables Food List

Vegetables are low in calories and carbohydrates. 

They also have a high water content, which makes them very filling. 

When you eat vegetables, you are also getting plenty of vitamins and minerals, including vitamins A, C, E, K, folate, potassium, and magnesium. 

When it comes to vegetables, make sure that they are fresh and organic when possible.

33. Artichoke hearts
34. Arugula
35. Asparagus
36. Bell peppers
37. Beets (high in carbs, to eat sparingly)
38. Bok choy
39. Broccoli
40. Brussels sprouts (high in carbs, to eat sparingly)
41. Cabbage
42. Carrots (high in carbs, to eat sparingly)
43. Cauliflower
44. Celery
45. Celeriac (high in carbs, to eat sparingly)
46. Chard
47. Collards
48. Cucumbers
49. Daikon radish
50. Dandelion greens
51. Eggplant
52. Endive
53. Fennel
54. Fiddleheads
55. Garlic
56. Jicama (high in carbs, to eat sparingly)
57. Kale (high in carbs, to eat sparingly)
58. Kohlrabi
59. Lettuce (all types)
60. Mushrooms
61. Mustard greens
62. Okra
63. Onion
64. Radishes
65. Rhubarb
66. Rutabaga (high in carbs, to eat sparingly)
67. Shallots
68. Spinach
69. Squash—winter (high in carbs, to eat sparingly)
70. Squash—summer
71. Swiss chard
72. Turnips
73. Zucchini

Vegan Keto Fruits Food List

Fruits are a great source of antioxidants and vitamins. They are also a very low-calorie food. 

However, you should be careful when consuming them as they can contain a lot of sugar.

However, these are the lowest-carb fruits, making them ideal for a vegan ketogenic diet:

74. Avocados
75. Blueberries (high in carbs, to eat sparingly)
76. Coconuts
77. Cranberries
78. Lemons
79. Limes
80. Olives
81. Raspberries
82. Strawberries
83. Tomatoes
84. Watermelon

List of Vegan Keto Sauces & Condiments

Sauces and condiments are low in carbs and high in healthy fats, making them a great way to satisfy your craving for something savory.

A vegan keto sauce or condiment is a type of food that contains zero animal products. These foods are usually made from plant-based ingredients:

85. Chili sauce
86. Hot sauce
87. Hummus (high in carbs, to eat sparingly)
88. Mustard
89. Soy sauce/tamari
90. Salsa
91. Tomato sauce
92. Vinegar

Vegan Keto Keto Fridge Staples List

Vegan keto fridge staples are essential for anyone who is trying to follow a keto diet. These are items that you can keep in your fridge and pantry to make it easier to stay on track with your keto diet.

93. Apple cider vinegar
94. Dairy-free yogurt (high in carbs, to eat sparingly)
95. Dairy-free cheese (high in carbs, to eat sparingly)
96. Pickles
97. Micro-greens
98. Sauerkraut
99. Seitan (good protein source and high in carbs, to eat sparingly)
100. Sprouts (all kinds)
101. Tempeh (good protein source)
102. Tofu (good protein source)

Vegan Keto Pantry Staples List

Pantry staples are an essential part of any vegan keto diet. While it’s easy to stock up on a few basic items, it’s much more important to have a wide variety of healthy, vegan-friendly foods on hand. In order to make sure you’re always prepared, here’s a list of some of the most essential vegan keto pantry staples.

103. Almond flour
104. Artichoke hearts
105. Baking powder
106. Baking soda
107. Coconut flour
108. Coconut milk (canned, full fat)
109. Cocoa or cacao powder
110. Dark chocolate (85% and up)
111. Glucomannan powder
112. Hearts of palm
113. Jackfruit (green, canned in brine)
114. Psyllium Husk
115. Nutritional yeast
116. Vanilla extract (most brands OK, but check for sugar)

Other Vegan Keto Meal Staples List

A vegan keto meal staple is a healthy, low-carb, high-fat meal that can be eaten on a regular basis. Some of the most popular vegan keto meal staples include:

117. Herbs and spices
118. Edamame
119. Kelp noodles
120. Kelp flakes
121. Lupini beans (good protein source and high in carbs, to eat sparingly)
122. Shirataki noodles
123. Nori sheets
124. Roasted seaweed

Foods You Can’t Eat/Avoid On A Vegan Keto Diet

Even though you may have heard that certain animal products are off-limits on the ketogenic diet, there are some foods that you definitely shouldn’t consume. These are some of the most commonly reported banned foods on the ketogenic diet. 

• Meat – Although it is a source of protein, meat is considered a negative food on the keto diet because it’s high in calories, fat, and carbohydrates. It’s better to obtain these calories from other sources. 
• Fish – Although it is a good source of protein, fish is also high in sodium and fats. You should instead opt for healthy fats like avocados, olive oil, and macadamia nuts. 
• Excessive vegan dairy – Although it is a good source of calcium and other minerals, excessive dairy intake on a ketogenic diet can lead to some negative health effects. 
• Excessive Fats – fats are essential for a healthy diet. However, excessive intake can lead to a reduced rate of metabolizing glucose, which can lead to breathlessness and fast heart rate.
• Poultry, dairy, eggs, other animal products
• Gelatin
• Sugar (all forms: refined, cane, honey, corn syrup…)
• Grains (wheat, pasta, rice)
• Legumes (beans)
• Starchy vegetables (yams, potatoes)
• High-carb nuts (chestnuts, cashews, pistachios)
• Partially-hydrogenated oils (trans fats)
• Refined vegetable oils.
• Sugar-sweetened beverages (SBDs) – These are the beverages that you’ll find in most restaurants and grocery stores. They typically contain high amounts of sugar and carbohydrates, and they can cause a spike in blood sugar levels.
• Candy – While candy is not technically a SBD, it is high in sugar and calories.
• Ice cream – While ice cream is not technically a SBD, it is high in sugar and calories.
• Bread is high in carbohydrates and gluten. If you can’t give up bread, consider eating bread alternatives on keto.

While there are some foods that you can eat on a vegan keto diet, most of the foods you can’t eat are ones that are animal products or foods high in sugar and carbohydrates.

Vegan Keto Diet Sample Meal Plan

This Healthline vegan keto meal plan sample is designed to help you get started on your keto diet. It includes a variety of foods that are low in carbs and high in fat. 

The meals are broken down into three categories: breakfast, lunch, and dinner. Each category has a different number of servings.

In addition to the meal plan, in case you need snacks, make sure that you have a supply of snacks and drinks that are low in carbs and high in fat like the list below!

5-day vegan keto meal plan:

Day 1

• Breakfast: Full-fat coconut milk, ground flaxseeds, chia seeds, and unsweetened shredded coconut in a keto porridge.
• Lunch: low-carb vegetable soup with vegan cream.
• Dinner: Stir-fried cauliflower rice with tofu.

Day 2

• Breakfast: Scrambled tofu, vegan cheese, and avocado.
• Lunch: Zucchini noodles with vegan cheese and walnut pesto.
• Dinner: Vegan walnut chili with sliced avocado and vegan cheese.

Day 3

• Breakfast: Chia pudding with full-fat coconut milk and sliced almonds.
• Lunch: Cauliflower soup with coconut cream.
• Dinner: Shirataki noodles in a vegan Alfredo sauce with mushrooms.

Day 4

• Breakfast: Nuts, seeds, and unsweetened shredded coconut on top of full-fat coconut yogurt.
• Lunch: Coconut curry with tofu, vegetables, and tofu.
• Dinner: Pizza with cauliflower crust and non-starchy vegetables topped with vegan cheese.

Day 5

• Breakfast: Tofu scramble with vegan cheese, mushrooms, and spinach.
• Lunch: Salad of vegetables and tofu with avocado dressing.
• Dinner: Vegan cheese-topped eggplant lasagna.

Vegan keto snacks

Disclosure:
Snacking is not recommended because eating anything can raise your blood sugar. You just need to eat 2-3 separate meals per day, which is the best way to avoid insulin spikes every time!

According to WebMD, if you have diabetes or prediabetes, having meals and snacks too close together may not allow your blood sugar level to drop naturally after you eat. 

Pro tips to stay healthy on the vegan keto diet or other diets:

• Pro tip 1: 4-5 hours between meals is the ideal time.
• Pro tip 2: eat until you’re hungry.
• Pro tip 3: If you can’t skip or need a snack, make sure to wait 2-3 hours after your last meal!
• Pro tip 4: don’t go for sweetened snacks!

So, if you can’t skip or need a snack, here are some choices for your ketogenic vegan meal plan:

• Cucumber slices with vegan cream cheese on top.
• High-fat snacks made with coconut butter, coconut oil, and shredded coconut, known as coconut fat bombs.
• Bars made with nuts and coconut
• Smoothie with coconut milk and cocoa
• Nuts, seeds, and unsweetened coconut mixed into a trail mix.
• Pumpkin seeds that have been roasted.
• Almond butter-topped celery sticks
• Vegan cheese-stuffed with olives
• Guacamole and bell pepper slices
• Tater tots made with cauliflower
• Berries and coconut cream.

For a basic meal plan, you can also try these vegan recipes:

• Power Bowls: These are the perfect healthy high-fiber, low-carbohydrate dishes to get you started on the keto diet. 
• Veggie Burgers: These low-carb, plant-based patties are a great source of fiber and protein. 
• Stuffed Portabella Mushrooms: These low-key stuffed veggies are a simple yet delicious way to add more veg to your diet. 

What meals can I eat as a vegan on keto?

Although there are a number of foods and meals that are completely vegan on the ketogenic diet, here are some additional items that you may wish to consider including. 

• Vegan keto cheeses – You can buy them or easily make your own vegan cheese using almond, cashew, or coconut milk. 
• Vegan keto desserts – Although you don’t have to eat them all the time, it’s always good to have a variety of sweet treats in your diet. Try these easy vegan keto desserts. 
• Vegan keto soups – You can either make your own canned or choose from the plethora of brands available. 
• Vegan keto salads – You should aim for a high-fiber, non-GMO variety when eating a salad on a ketogenic diet. 
• Vegan keto pastas – You can purchase them canned or in bulk. There’s a chance that you won’t enjoy the same level of enjoyment from them that you would from fresh pasta, so it’s worth it to forego the store-bought variety.

Can you do Keto If you are vegan?

The short answer is yes, you can. Vegans have been eating plant-based diets for decades and with good reason. 

There are a few things to keep in mind, though. Just because something is natural doesn’t mean that it’s going to be easy to make or that it’s going to be good for you. 

Likewise, just because something is vegan doesn’t mean that it’s keto. It’s always important to keep these things in mind so that you don’t overthink things and make bad choices.

How to know if a food item is keto and vegan at the same time?

Two easy ways

1. The first way is to check the vegan keto food list above.
2. The second way is to make sure that you reply “yes” to the following two questions: 
   1. Is that food low carb? If yes, then it’s very likely keto.
   2. Is that food not produced from an animal? If so, then it’s vegan.

If the food is low in carbs and does not come from an animal, it is a vegan keto food.

Do you lose weight faster vegan or keto?

While there is no one-size-fits-all solution to losing weight, some people may experience a faster weight loss on a plant-based diet, while others may see slower but more consistent results. 

Some people who are new to the diet may see results more quickly, while others may take longer to see results. This is all due to a number of different reasons, such as variations in body composition or individual metabolism. 

However, regardless of these reasons, everyone’s body responds differently to diet changes, so you have to test out different approaches until you find something that works best for you. People often ask how they can lose weight and get healthy on a vegan diet. 

The short answer is that it’s really up to you. You can lose weight the healthy way by following a balanced diet consisting of fruits, vegetables, whole grains, and healthy fats. 

You can also lose weight in an unhealthy way by overeating protein-rich foods like meat, fish, cheese, and certain desserts.

If followed correctly, both diets can help you lose weight; keto may be faster, but veganism may be more sustainable. 

But also, you can have both a keto and vegan diet, or select the most likely one that fits your lifestyle and food preferences.

 

Why am I gaining weight on a plant-based diet?

While certain individuals may experience a large weight gain on a plant-based diet, for the vast majority of people, the amount of weight gained is related to changes in body composition and overall health. 

In order to maintain a healthy weight, it is important to change your daily routine to include a healthy amount of exercise. On a plant-based diet, you will typically get off your meat intake while increasing your seeds, nuts, and fiber-rich veggies. 

On the other hand, a standard Western diet is high in animal protein and fats. If you’ve been experiencing weight gain, it is important to remember that you are not the only one experiencing this. Many people out there also eat a plant-based diet and experience the same issues you are experiencing. 

One of the best things you can do is to speak to your doctor about adding supplements such as collagen, protein, stevia, and green tea (for cancer prevention) to help support your diet.

It’s very clear that some of the most common reasons for weight gain on a vegan diet are: 

1. More carb foods: Quinoa, beans, lentils, and many vegan alternatives have more carbs than protein. 
2. Also, eating more calories: than the body needs, whether from carbohydrates, protein, or fat, leads to weight gain over time.

So the best way is to combine veganism with the ketogenic diet to cut your carb intake.

Final thoughts

The ketogenic diet is a low-carb, high-fat diet that is extremely effective at helping people lose weight and achieve their health goals. It’s a great way to improve your health and help you achieve your goals, regardless of whether you decide to try it yourself or not. 

The only thing that you can’t do on the ketogenic vegan diet is to eat meat or fish. That’s a no-brainer. But other than that, it’s pretty much a perfect diet. You get great protein from keto beans, nuts, seeds, and vegetables, including fresh vegetables and keto fruits, healthy fats from olive oil and avocados, low cholesterol from natural sources like ghee, fiber, vitamins and minerals from vegetables. 

If you’re still unsure whether you should try the vegan ketogenic diet or not, we recommend starting small.

A vegan keto diet is an excellent way to get all the necessary nutrients from fresh, healthy foods. The fat content is moderate, with a good balance between monounsaturated and polyunsaturated fats. 

The protein content is high with plant proteins like green beans or black soybeans, as well as full-fat tofu, and tempeh. The list above of healthy foods on a vegan keto diet is long, so make sure you are monitoring your nutrition and adjusting your plan as needed.

Veganism can help you lose weight while also improving your health. However, as you work to eliminate animal products from your life, it’s important to consider the drawbacks of a plant-based diet. 

While you may not be able to eat all of your favorite foods on a plant-based diet, you should still be aware of your eating habits and the negative consequences of eating animal products. The best thing you can do for your body is to make healthy choices at every turn. 

If you are not eating certain foods due to personal preferences, you should still be aware that your choices will have an impact on your body. Foster a positive body image by visualizing yourself with a toned body and replacing negative thoughts with positive ones. Remember, you are your health and you have the power to change it.