A solid vegan keto food list is your roadmap to success, bringing together high-fat, low-carb plant foods that teach your body to burn fat for fuel instead of sugar. This means you'll be building your meals around things like avocados, nuts, seeds, coconut oil, and leafy greens. On the flip side, you'll say goodbye to grains, sugars, and starchy vegetables.

Making this work is all about choosing the right cruelty-free, non-GMO ingredients that fit perfectly into both the vegan and keto worlds.

Understanding The Vegan Keto Diet

Jumping into a vegan keto diet can seem a little intimidating at first, but it’s actually a simple idea. It’s a mash-up of two very different, but very powerful, ways of eating: the ethical, plant-based approach of veganism and the fat-burning metabolic state of ketosis.

Here’s a helpful way to think about it: imagine your body is a hybrid car that can use two types of fuel. Its main, everyday fuel is carbohydrates (the gasoline). But when you take away the carbs, you force it to switch over to its backup power source—fat (the electric battery).

That metabolic switch is called ketosis. Your liver starts breaking down fats into energy molecules called ketones, which your brain and body can run on quite efficiently. The vegan keto diet gets you there using only plant-based foods, so you can reach your health goals while staying true to your values.

The Core Principles

At its core, vegan keto is a high-fat, moderate-protein, and extremely low-carb diet. That specific structure is non-negotiable—it's what gets you into ketosis and keeps you there. The rules are simple, but they do require you to pay close attention to what you eat.

• Slash Your Carbs: This is the big one. Sugars, grains, and even starchy veggies are out. You'll keep your carb intake incredibly low, usually under 35 grams of net carbs per day.
• Load Up on Healthy Plant Fats: Fat becomes your new primary fuel. Think avocados, coconut oil, olive oil, nuts, and seeds.
• Find Your Plant-Based Protein: You'll need to be smart about your protein sources, choosing ones that are also low in carbs. Tofu, tempeh, seitan, and certain nuts and seeds are your best friends here.
• Stick to Vegan Ethics: Every single thing you eat must be completely free of animal products and byproducts. It’s all about making conscious, cruelty-free, and non-GMO choices.

The real secret isn't just cutting carbs; it's about strategically replacing them with high-quality, nutrient-packed plant fats and proteins. This is what retrains your body to become a super-efficient fat-burning machine.

Why This Approach Is Gaining Popularity

The vegan keto diet brings together two massive health trends, with a food list that’s carefully designed to support ketosis while staying 100% plant-based. It's no surprise that interest has exploded since 2020, right as more people became aware of plant-based options and more products hit the shelves. If you want to dive deeper, you can discover a wealth of insights about the vegan keto diet on Healthline.com.

With this foundation in place, you’re ready to start building your own vegan keto food list. Once you get how your body shifts its fuel source—and which foods make it happen—you'll be well on your way.

Calculating Your Vegan Keto Macros

Think of macronutrients—or macros—as your GPS for navigating the vegan keto lifestyle. If you get these coordinates right, you'll guide your body straight into ketosis. Dialing them in might seem like a lot of complicated math at first, but it’s really just about finding the right balance of fats, proteins, and carbs that works for you.

At its core, the vegan keto diet follows a pretty specific macronutrient ratio: roughly 70% of your calories from fat, 25% from protein, and only 5% from carbohydrates. For most people, this means keeping your total carbs under 35 grams per day and focusing on high-quality, plant-based fats as your main energy source.

Figuring Out Your Personal Macro Targets

That 70/25/5 ratio is a great starting point, but the actual grams you’ll eat each day depend entirely on your personal calorie needs. Things like your age, activity level, and goals—whether you're trying to lose weight or just want more energy—all play a part.

Someone training for a marathon will have very different calorie and macro targets than someone who works a desk job. The trick is to translate those percentages into real-world gram amounts you can easily track.

The Secret to Carbs: It's All About "Net" Carbs

To do this right, you absolutely have to understand what are net carbs. This is a game-changer on a vegan keto diet. Net carbs are simply the total carbohydrate count in a food minus its fiber content. Since your body doesn't digest fiber or use it for energy, it doesn’t impact your blood sugar or kick you out of ketosis.

The Simple Formula: Total Carbs - Fiber = Net Carbs

This little equation is your ticket to enjoying fiber-packed vegan staples like avocados, leafy greens, and chia seeds without derailing your progress. You only count the net carbs.

What Do These Macros Look Like in a Day?

Let's put this into practice. Below is a sample breakdown for someone eating a 2,000-calorie vegan keto diet. It gives you a clear picture of how those percentages convert into the actual grams of food you'll be eating.

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Sample Daily Macros For A Vegan Keto Diet

This table shows how the macro percentages translate into daily gram targets for a standard 2,000-calorie plan.

Macronutrient	Target Percentage	Grams Per Day
Healthy Fats	70%	156g
Plant Protein	25%	125g
Net Carbs	5%	25g

As you can see, the focus shifts dramatically from a standard diet. Your main job is to get plenty of healthy fats and hit your protein goal, all while keeping those net carbs super low. If you're looking for ways to boost your protein, our list of high-protein vegan foods is a great place to start.

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Tools That Make Macro Tracking a Breeze

Thankfully, you don't have to do all this math with a pen and paper. There are some fantastic apps out there that do all the heavy lifting for you.

• Pick a Tracking App: Apps like Cronometer or Carb Manager are popular for a reason. They have huge food databases with plenty of vegan and non-GMO options, making logging simple.
• Plug in Your Info: Just enter your age, weight, activity level, and what you're trying to achieve. The app will calculate your personal macro targets for you.
• Log as You Go: Scan a barcode or search for the food you're eating. The app keeps a running tally of your fats, protein, and net carbs, so you always know exactly where you stand.

Using one of these tools turns what feels like a chore into an easy daily habit. It keeps you on track and ensures you’re giving your body the right fuel to stay in ketosis and feel great.

Your Ultimate Vegan Keto Food List

Alright, this is where the theory stops and the action begins: building your vegan keto food list. Think of this as more than just a shopping list—it's your strategic blueprint for stocking a kitchen that makes staying on track feel effortless.

We've broken everything down into the core building blocks you'll need for countless delicious meals. When your pantry and fridge are filled with these staples, making the right choice becomes the easy choice.

This simple pie chart nails the target macronutrient ratio for a vegan keto diet. As you can see, healthy fats are the main event.

The goal is to get around 70% of your daily calories from fats. It's a big shift from a standard diet, but it's what fuels your body in ketosis.

H3: Healthy Plant-Based Fats

On a vegan keto diet, fat is your primary fuel source, so quality matters. These plant-based options will keep your energy levels high, support brain health, and ensure you feel full and satisfied after every meal.

• Avocados and Avocado Oil: An absolute superstar in the vegan keto world. Avocados are loaded with healthy monounsaturated fats and fiber. Avocado oil is a great choice for high-heat cooking because of its high smoke point.
• Coconut Products: Unsweetened coconut milk, cream, and oil are incredibly versatile. Use refined coconut oil when you don't want a coconut flavor and unrefined when you do. Don't forget unsweetened shredded coconut for texture!
• Olive Oil: A drizzle of extra virgin olive oil is perfect for salad dressings or low-heat sautéing. It adds fantastic flavor and anti-inflammatory benefits.
• Other Great Oils: For cold uses like dressings, macadamia nut oil and flaxseed oil are excellent choices, but you'll want to avoid cooking with them.

H3: Complete Vegan Proteins

Getting enough protein without racking up carbs takes a bit of strategy. These plant-based powerhouses are essential for building muscle and keeping hunger at bay.

• Soy Products: Firm or extra-firm tofu, tempeh, and edamame are fantastic low-carb options. They're like sponges for flavor, so they're perfect for marinades, scrambles, and stir-fries. Louisville Jerky Co. is a great option here!
• Seitan: Often called "wheat meat," seitan is a protein powerhouse made from wheat gluten. It has a satisfyingly chewy texture that's a great stand-in for meat in many recipes.
• Lupini Beans: This is a game-changer that not many people know about. Unlike most other beans, lupini beans are incredibly low in net carbs while packing a serious protein punch.

A great vegan keto food list isn't just a collection of items. It’s about curating a versatile team of ingredients that work together to create meals that are satisfying, nutrient-dense, and genuinely delicious.

H3: Low-Carb Vegetables

Vegetables are non-negotiable for getting your essential vitamins, minerals, and fiber. The trick is to stick with non-starchy varieties—a good rule of thumb is to choose veggies that grow above ground.

While there are over 40 different non-starchy vegetables to choose from—everything from leafy greens to cruciferous types—they aren't a free-for-all. You still need to be mindful of portion sizes to keep your total carb count in check.

• Leafy Greens: Spinach, kale, arugula, and romaine lettuce should be on constant rotation. They're incredibly nutrient-dense and super low in carbs.
• Cruciferous Vegetables: Broccoli, cauliflower, cabbage, and Brussels sprouts are keto workhorses. They're perfect for roasting, steaming, or even turning into a creamy mash.
• Other Go-To's: Zucchini, bell peppers, asparagus, mushrooms, and celery should always have a spot in your shopping cart.

H3: Keto-Friendly Nuts and Seeds

Nuts and seeds are your secret weapon for adding healthy fats, a little extra protein, and that all-important crunch. Just remember that carb counts can vary wildly, so choose wisely and enjoy them in moderation.

• Low-Carb Nuts: Pecans, macadamia nuts, and Brazil nuts are your best bets. They have a fantastic high-fat, low-carb profile.
• Versatile Seeds: Chia, flax, and hemp seeds are nutritional powerhouses. They're packed with fiber and omega-3s and can be used to make puddings or as an egg substitute in baking.
• Nut and Seed Butters: Always reach for unsweetened versions of almond butter, macadamia butter, or tahini (sesame seed paste). Double-check the label for sneaky added sugars!

With these core items stocked in your kitchen, you’re ready to hit the ground running. If you want a more detailed breakdown, you might find our complete guide to building a plant-based diet grocery list helpful.

Foods To Steer Clear Of On A Vegan Keto Diet

Figuring out what to put in your cart is half the battle; knowing what to leave on the shelf is the other half. A successful vegan keto diet is just as much about what you don't eat as what you do. Think of this list as your defensive line against the carbs—both obvious and sneaky—that can derail your progress.

Sure, bread and pasta are easy no-gos. But tons of other foods can quietly push you over your daily carb limit without you even realizing it. Getting a handle on why these foods kick you out of ketosis is the key to shopping with confidence and keeping your body in that fat-burning zone.

Most Fruits

Fruits are healthy, right? Well, in a ketogenic context, most are basically sugar bombs. The fructose in fruit refills your glycogen stores, which is a direct signal to your body to stop making ketones. A single banana or a handful of grapes can be enough to knock you right out of ketosis.

• Tropical Fruits: Say goodbye to bananas, mangoes, pineapples, and papayas for now. They're incredibly high in sugar.
• Everyday Fruits: Apples, grapes, pears, and oranges pack way too many carbs to fit into a keto plan.
• Stone Fruits: Peaches, plums, and cherries are delicious, but they're also too sugary for this way of eating.

Starchy Vegetables and Tubers

Not all vegetables are created equal when it comes to carbs. Starchy veggies and tubers are packed with carbohydrates that your body treats just like sugar. While they're staples in many traditional plant-based diets, they simply don't work for keto.

A good rule of thumb? Avoid most vegetables that grow underground.

• Potatoes: All of them. Russet, red, sweet potatoes—they're all out.
• Corn: It's technically a grain, and whether it's on the cob or from a can, it's very high in starch.
• Peas: Green peas have a surprisingly high carb count compared to other green veggies.
• Other Root Veggies: Parsnips, carrots, and beets are also too carb-dense to be regulars on your plate.

The tricky part of vegan keto is re-evaluating what "healthy" means in this new context. Nutrient-dense foods like quinoa and sweet potatoes are great for general health, but their high carbohydrate content makes them incompatible with staying in ketosis.

Grains and Most Legumes

This is probably the biggest mental shift for anyone coming from a standard vegan or plant-based diet. Grains and legumes are the foundation of so many meals, but they are loaded with carbs and have to go. Even so-called "healthy" whole grains will spike your blood sugar and shut down fat-burning.

• All Grains: No wheat, rice, oats, quinoa, barley, or corn. This, of course, means no bread, pasta, or cereal made from them either.
• Most Beans and Lentils: Black beans, kidney beans, chickpeas, and lentils are off the table. The only real exceptions are black soybeans and lupini beans, which are uniquely low in net carbs and high in fiber.

Processed Foods and Sneaky Sugars

Be extra careful with pre-packaged "vegan-friendly" foods. To make them taste good, manufacturers often load them up with hidden sugars, starches, and cheap oils. Reading labels isn't just a good idea; it's non-negotiable.

Always be skeptical of sauces, dressings, and many vegan meat substitutes. Flip the package over and scan the nutrition panel for added sugars and the total carb count before it ever makes it into your cart.

Simple Vegan Keto Meal And Snack Ideas

Let's be honest: a diet only works if you actually enjoy the food and it fits into your real life. The great news is that going vegan keto doesn't mean your meals have to be boring or unsatisfying. Think of it as a fun challenge to get creative in the kitchen with a whole new world of vibrant, plant-based ingredients.

Putting together delicious breakfasts, lunches, and dinners is much easier than you'd think. It all comes down to combining healthy fats, solid plant-based proteins, and low-carb veggies in ways that keep you feeling full and energized. To give you a taste of what's possible, we've laid out a sample 3-day meal plan to get your own ideas flowing.

A Sample 3-Day Vegan Keto Meal Plan

Consider this a starting point, not a strict set of rules. Feel free to swap meals around based on your cravings or what's in the fridge. The goal here is just to show you that eating vegan keto can be both simple and genuinely delicious.

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Day 1

• Breakfast: Kick things off with a creamy chia seed pudding. Make it with full-fat coconut milk, a scoop of vegan keto protein powder for a boost, and a few raspberries and hemp seeds on top.
• Lunch: A massive spinach salad is a great go-to. Load it up with sliced avocado, cucumber, bell peppers, and some grilled tempeh, then drizzle it all with a zesty lemon-tahini dressing.
• Dinner: Zucchini noodles, or "zoodles," are a lifesaver. Sauté them with garlic and olive oil, toss in some mushrooms, and serve with pan-fried tofu crumbles. A sprinkle of nutritional yeast gives it a great cheesy flavor.

Day 2

• Breakfast: You can't go wrong with a classic tofu scramble. Cook it in coconut oil with diced onions, bell peppers, and wilt in a big handful of fresh spinach at the end.
• Lunch: This is why leftovers are so great! The zoodle and tofu dish from last night's dinner makes for a super fast and easy lunch. No cooking required.
• Dinner: Pizza night! Use a cauliflower crust as your base and top it with sugar-free tomato sauce, vegan mozzarella, sliced olives, and whatever other keto-friendly veggies you have on hand.

Day 3

• Breakfast: When you're short on time, a smoothie is perfect. Blend unsweetened almond milk, a big spoonful of almond butter, half an avocado (for incredible creaminess), and a handful of kale or spinach.
• Lunch: A deconstructed burrito bowl works wonderfully. Start with a base of cauliflower rice and top it with black soybeans, fresh salsa, sliced avocado, and a dollop of vegan sour cream.
• Dinner: Try some hearty mushroom and walnut lettuce wraps. The filling gets a savory kick from a little tamari and ginger, and the lettuce provides a satisfying crunch.

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And don't forget your drinks! Staying hydrated is key, and exploring some tasty vegan-friendly drink options beyond just water can make the whole experience more enjoyable.

Smart Snacking Strategies To Crush Cravings

Snacks are your secret weapon for staying on track, especially in the beginning. When you have delicious, keto-friendly options ready to go, you're far less likely to grab something high-carb when hunger suddenly strikes.

The trick to a great vegan keto snack is combining protein with healthy fats. This powerhouse duo keeps you full and your energy levels stable, helping you avoid that dreaded afternoon slump.

A well-chosen snack does more than just fill a gap; it actively supports your ketogenic state by providing the right fuel. Think of snacks not as a "cheat," but as a strategic tool to help you succeed.

For those times you need something savory, convenient, and packed with protein, a good vegan jerky is an absolute game-changer. Something like Louisville Vegan Jerky gives you that satisfying chewy texture and bold flavor you're craving, but without the carbs or animal products. It’s perfect for throwing in your bag and requires zero prep.

Here are a few easy ways to build a snack around it:

• Jerky and Avocado: A few pieces of Smoky Carolina BBQ jerky paired with half an avocado sprinkled with sea salt. It's a fantastic mix of protein and healthy fats.
• The Keto "Charcuterie": Make yourself a mini snack plate with some vegan jerky, a handful of olives, and a few macadamia nuts.
• Quick Protein Salad: Chop up some Maple Bacon vegan jerky and mix it into an avocado-oil-based mayo with some finely diced celery.

By keeping your pantry stocked with simple ideas like these, you’ll always have a satisfying, plant-based option within reach. This makes sticking to your goals feel less like a chore and more like a delicious adventure.

Supplements for a Thriving Vegan Keto Lifestyle

Even with a perfectly planned vegan keto diet, it's smart to think of supplements as your nutritional safety net. They aren't meant to replace the amazing whole foods you're eating, but they can expertly fill in a few specific gaps to make sure your body is firing on all cylinders.

This is especially true when you're first getting into ketosis. Your body is making a huge metabolic shift, and a few strategic additions can make that transition way smoother and set you up for long-term success.

Your Essential Supplement Toolkit

Walking down the supplement aisle can feel overwhelming, but for vegan keto, we can zero in on just a few key players. The goal isn't to pop a dozen pills a day; it's to be smart and targeted, giving your body only what it truly needs on this specific eating plan.

As a rule of thumb, always look for supplements that are vegan-certified and non-GMO to keep everything in line with your cruelty-free values.

Here are the non-negotiables to consider:

• Vitamin B12: This is an absolute must for anyone eating a plant-based diet. B12 is a powerhouse for your nerves and energy levels, but it just isn't found in plant foods. A simple sublingual spray or capsule makes hitting your daily goal effortless.
• Vitamin D: Many people, vegan or not, are low on the "sunshine vitamin," especially in the winter. It’s crucial for a strong immune system and helps you absorb calcium. Make sure you grab a vegan D3 supplement, which is usually derived from lichen instead of lanolin (from sheep's wool).
• Omega-3 Fatty Acids: Flax and chia seeds are great, but they provide ALA, which your body then has to convert into the more potent forms, EPA and DHA. An algae-based oil supplement cuts out the middleman, giving you a direct, fish-free source of these fats to support your brain and heart.

Think of electrolyte balance as the foundation of feeling good on keto. When you cut carbs, your body flushes out water and, with it, vital minerals. Actively replacing them is the single best way to prevent the dreaded 'keto flu.'

Mastering Your Electrolytes

This might just be the most important piece of the supplement puzzle, especially when you're starting out. That sluggish, headachey feeling people call the "keto flu" is almost always caused by an imbalance of electrolytes—specifically sodium, potassium, and magnesium.

• Sodium: Don't be afraid of salt! Just add a good pinch of high-quality sea salt or pink Himalayan salt to your water and sip it throughout the day.
• Potassium: You'll get a lot from avocados and leafy greens. If you feel you need a boost, a potassium citrate powder mixes easily into water.
• Magnesium: This mineral is a game-changer for preventing muscle cramps and improving sleep. Taking a magnesium glycinate supplement before bed is a fantastic and highly effective habit.

Getting your supplementation right ensures you feel energized and nourished. For more tips on hitting all your targets, check out our guide on how to get more protein as a vegan.

Your Top Vegan Keto Questions, Answered

Starting any new way of eating is going to come with questions. It's totally normal. Let's tackle some of the most common ones that pop up when you're first getting your bearings on a vegan keto diet, so you can move forward with confidence.

"But Where Do You Get Your Protein?"

Ah, the classic question. Don't worry, hitting your protein goals on vegan keto is completely doable with a little know-how. It's all about knowing which plant-based powerhouses to keep in your kitchen.

Your best bet is to make these foods the stars of your meals:

• Soy Staples: Tofu, tempeh, and seitan are your heavy hitters. They’re low-carb, high-protein, and soak up marinades and spices like a dream.
• The Best Beans: Most beans are too starchy, but lupini beans and edamame are the exceptions. They pack a serious protein punch with very few net carbs.
• Nut and Seed Power: Sprinkle hemp hearts, chia seeds, and pumpkin seeds on everything! Almonds and pecans are also excellent choices.
• Smart Shortcuts: A good, unsweetened vegan protein powder is perfect for a quick smoothie. And for a grab-and-go snack that’s loaded with protein, something like Louisville Vegan Jerky is a lifesaver.

What’s This “Keto Flu” I Keep Hearing About?

The "keto flu" sounds way scarier than it is. It's just a nickname for a group of symptoms—like headaches, brain fog, and fatigue—that can happen when your body switches from burning sugar for energy to burning fat. It’s not a real virus; it’s mostly just your body adjusting and flushing out water and electrolytes.

And yes, you can often sidestep it entirely. The trick is being prepared. From day one, focus on electrolytes and hydration.

The secret to avoiding the keto flu is being proactive, not reactive. Start supplementing with sodium, potassium, and magnesium before you feel any symptoms.

It's simpler than it sounds. Just add a pinch of sea salt to your water, load up on potassium-rich foods like avocado and leafy greens, and maybe consider a vegan-friendly magnesium supplement. That's usually all it takes to feel great.

Is It Even Possible to Eat Out at Restaurants?

Absolutely! Going out for a meal just takes a little bit of strategy. The best thing you can do is scout the menu online before you head out. You're looking for salads, veggie-heavy sides, or main dishes that are easy to adapt.

Don't ever be afraid to speak up and ask for what you need. Most restaurants are happy to help. You can easily ask to swap out potatoes for extra steamed broccoli or asparagus, or get a side of avocado instead of rice. A big salad with tofu or nuts, dressed simply with olive oil and vinegar, is almost always a winner.

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For a satisfying, high-protein snack that fits perfectly into your compassionate lifestyle, look no further than Louisville Jerky Co. Our jerky is chewy, flavorful, and ready whenever hunger strikes. Find your new favorite flavor at https://lvjco.com.