Though the keto diet cuts out many food groups that vegans rely on,such as whole grains and starchy vegetables,a vegan keto diet can be followed with careful planning.Vegan keto dieters should get their calories from whole,unprocessed foods while avoiding highly processed vegan foods.

FOODS TO AVOID: When following a vegan keto diet, you must significantly reduce your carb intake and replace carbs with healthy fats and vegan sources of protein.Here are examples of foods that should be completely avoided:

▪️Meat and poultry: Beef, turkey, chicken, pork.
▪️Dairy: Milk, butter, yogurt.
▪️Eggs: Egg whites and egg yolks.
▪️Seafood: Fish, shrimp, clams, mussels.
▪️Animal-based ingredients: Whey protein, honey, egg white protein.

Here are examples of foods that should be significantly reduced:
▪️Grains and starches: Cereal, bread, baked goods, rice, pasta, grains.
▪️Sugary drinks: Sweet tea, soda, juice, smoothies, sports drinks, chocolate milk.
▪️Sweeteners: Brown sugar, white sugar, agave, maple syrup.
▪️Starchy vegetables: Potatoes, sweet potatoes, winter squash, beets, peas.
▪️Beans and legumes: Black beans, chickpeas, kidney beans.
▪️Fruits: All fruits should be limited. However, small portions of certain fruits like berries are allowed.
▪️High-carb alcoholic beverages: Beer, sweetened cocktails, wine.
▪️Low-fat diet foods: Low-fat foods tend to be high in added sugar.
▪️High-carb sauces and condiments: Barbecue sauce, sweetened salad dressings, marinades.
▪️Highly processed foods: Limit packaged foods and increase whole, unprocessed foods.

FOODS TO EAT: When following a vegan keto diet, it’s important to focus on vegan,healthy foods that are high in fat and low in carbs. Foods to eat on a vegan keto diet include:
▪️Coconut products: Full-fat coconut milk, coconut cream, unsweetened coconut.
▪️Oils: Olive oil, nut oil, coconut oil, MCT oil, avocado oil.
▪️Nuts and seeds: Almonds, Brazil nuts, walnuts, hemp seeds, chia seeds, macadamia nuts, pumpkin seeds.
▪️Nut and seed butter: Peanut butter, almond butter, sunflower butter, cashew butter.
▪️Non-starchy vegetables: Leafy greens, Brussels sprouts, zucchini, broccoli, cauliflower, peppers, mushrooms.
▪️Vegan protein sources: Full-fat tofu, tempeh.
▪️Vegan full-fat “dairy”: Coconut yogurt, vegan butter, cashew cheese, vegan cream cheese.
▪️Avocados: Whole avocados, guacamole.
▪️Berries: Blueberries, blackberries, raspberries and strawberries can be enjoyed in moderation.
▪️Condiments: Nutritional yeast, fresh herbs, lemon juice, salt, pepper, spices.