Vegan Keto Diet Meal Plan and Grocery List

Vegan Keto Diet Meal Plan and Grocery List


What is Ketogenic Diet?

It is a diet made out of these 3 elements

  • 5 – 10 % low – carbohydrates
  • 20 – 25 % moderate proteins
  • 70 – 75 % high fat

It is very useful for the people that want to lose weight. Because of the ingesting high fats, the body gets into a state called ketosis, which studies showed is another revolutionary method for losing weight.

The point is to teach the body not to be depended anymore on the carbohydrates and to take fat as a combustible, which can be burnt much faster.


Vegan Ketogenic Diet

Maybe you are a vegan due to your moral principles, but you also want to take care of how you look. Against, all the beliefs, vegan people are not necessarily slimmer. So you might want to work on the ketogenic diet. The difficult part is to cut the high-carbohydrates, which include the fruits and veggies.



Fasting for one or two days before can make the ketosis process go much faster


Signs that you are entering the ketosis state:

  • different mouth breath, that smells like fruits or metals
  • you feel thirsty and your mouth becomes dry
  • your urine changes


Positive and negative parts

  • It is a short – term diet, used especially for severe types of diabetes, high tension, and inflammations.
  • It reduces the insulin
  • Detoxing the sugar

It is important always to check with your nutrition specialist before deciding to start the diet. As it has great benefits, it has to be used carefully also. Because the insulin level goes down, this can have bad parts also.

  • You might feel tired, constipated, your head might hurt, with a lack of water in your organism.
  • Also, other sides effects are the change of the heartbeat and the blood pressure and a general feeling of weakness including in the muscles.


The standard ketogenetic diet recipes:

Fat: fat salmon fish, fat dairies, avocado, nuts, oils and butter, seeds

Moderate proteins: animal proteins except for the pig and eggs

Carbohydrates: broccoli, spinach, tomato


To avoid:

Sweet fruits and veggies high in carbohydrates: mango, bananas, pears, apples

Whole grains: gluten, rice, couscous, oats, barely

Already bought and processed foods: soft drinks, all types of sugar, honey


Vegan ketogenetic diet recipes:

Fat: Plant-based oils like sesame oil, coconut oil, cocoa butter, olive oil, avocado, coconut milk, all types of nuts and seeds like pumpkin, sunflower, sesame.

Proteins: Soy products like tofu, tempeh, soya grains, soy yogurts, almond yogurts, sprouts

Carbohydrate: greens like spinach, kale, parsley, lettuce, broccoli, tomato, cabbage.


To avoid:

Sweet fruits and veggies high in carbohydrates: mango, bananas, pears, apples

Whole grains: gluten, rice, couscous, oats, barely

Already bought and processed foods: soft drinks, all types of sugar, agave syrup

Legumes and potatoes: beans, lentils, chickpeas


Vegan grocery list ideas


Vegan proteins like tofu tempeh should be perfect. Nowadays on the market, there are plenty of yogurts which are plant based and not made out of dairies. You can try the almond, the soya or the hazelnut yogurt. Seitan is also a great idea, take care though if you are gluten intolerant.


Vegan fats like avocado are by far the best idea. It is fully nutritious and has tremendous benefits. Nuts are also a must. Some nuts ideas are the hazelnut, peanuts, pistachios or Brazilian nuts. Seeds that you can try introducing to your diet are the pumpkin seeds, sesame seeds, sunflower seeds, and linseeds. Oils shouldn’t be a problem for a vegan. There are plenty on the market nowadays. Some examples are the olive oil, good quality sunflower oil, pumpkin seed oil, sesame oil, hemp oil, linseed oil. Try to avoid raps and palm oil! Tahini and peanut butter are also a great idea for vegans because of their high fats.

Vegan keto low carbohydrates should be chosen very carefully. The best is to go for the greens. They are also the most nutritious foods. Greens are everywhere and it is the most simple to recognize them after their color. Kale is a good idea because it is also the highest in calcium. Spinach has proteins, but at the same time low carbohydrates also. Lettuce, Iceberg salad, and all types of salads are good. Also, coriander, dill, and parsley can be used in smoothies.

Mushrooms are also a good idea. There are plenty of mushrooms on the market. The best ones, if you can find, are the shiitake. Pleurotus or Champinions are also good and easier to find.

Berries like blueberries, raspberries, cranberries, goji berries, acai berries or bilberries.

Vegetables from the brassica families have also low carbohydrates. In this category enters broccoli, cauliflower, green or red cabbage, Brussels cabbage, and turnip.


A raw vegan ketogenic diet

If you are a raw food eater and you want to try the diet out it is a bit complicated, but doable. Just look at the grocery list for a vegan diet and change it to raw. There are plenty of fruits, veggies, seeds, nuts and oils that you can eat fresh. Anyhow, it is a short term diet, so you can take it.


Final recommendation

Always speak with your doctor or your nutrition specialist first before starting it. Do your own research and try it out! It is just 2 weeks period of trial that is going to have tremendous effects.