The following shopping list provides a comprehensive guide to starting a keto vegan diet. It’s designed to offer a variety of options to keep meals interesting and nutritionally balanced. Remember, everyone's nutritional needs are different, so you may need to adjust the list based on your personal health goals and dietary preferences.
Jump to:
If you are starting a keto vegan diet, this shopping list will be a good start.
Low Carb Vegetables
- Leafy Greens: Spinach, kale, swiss chard, collard greens, romaine lettuce
- Cruciferous Vegetables: Broccoli, cauliflower, Brussels sprouts, cabbage
- Others: Zucchini, eggplant, bell peppers (all colors), asparagus, green beans, bok choy, radishes, celery.
Complete list of carbs in vegetables
Low-Carb Fruits
- Berries: Blueberries, blackberries, strawberries, raspberries (in moderation)
- Others: Avocado, olives, tomatoes (in moderation), lemons, limes
Complete list of carbs in fruits
Protein Sources
- Soy Products: Tofu (silken, firm, extra firm), tempeh, edamame
- Gluten-Based: Seitan (ensure it's pure gluten without added carbs)
- Vegan Protein Powders: Pea protein, hemp protein
Healthy Fats
- Oils: Extra virgin olive oil, coconut oil, avocado oil, MCT oil
- Nuts and Seeds: Almonds, walnuts, pecans, macadamia nuts, chia seeds, flaxseeds, hemp seeds, pumpkin seeds, sunflower seeds
- Nut Butters: Almond butter, cashew butter, sunflower seed butter (without added sugar)
Dairy Alternatives
- Milks: Unsweetened almond milk, unsweetened coconut milk, unsweetened cashew milk, unsweetened soy milk
- Cheeses: Vegan cheese shreds and slices (made from nuts, soy, or other low-carb bases)
- Yogurts: Unsweetened coconut yogurt, unsweetened almond yogurt
Pantry Essentials
- Flours: Almond flour, coconut flour, flaxseed meal
- Sweeteners: Erythritol, stevia, monk fruit sweetener, xylitol
- Baking Essentials: Baking powder, baking soda, vanilla extract
- Thickening Agents: Xanthan gum, guar gum
- Seasonings: Nutritional yeast, sea salt, black pepper, cayenne pepper, paprika, cumin, oregano, basil, parsley
Condiments and Spices
- Condiments: Mustard, vegan mayo, salsa (low sugar), soy sauce (or tamari/coconut aminos), hot sauce, vinegar (apple cider, balsamic)
- Spices and Herbs: Turmeric, ginger, garlic powder, onion powder, cinnamon, nutmeg, thyme, rosemary
Snacks and Treats
- Savory: Vegan keto-friendly crackers, kale chips, roasted nori, pickles
- Sweet: Dark chocolate (above 85% cocoa), vegan keto-friendly energy bars, coconut flakes.
Beverages
- Teas: Green tea, herbal teas (chamomile, peppermint, ginger)
- Coffee: Black coffee, espresso
- Others: Unsweetened almond milk for coffee/tea, sparkling mineral water
Fresh Herbs
- Parsley, cilantro, mint, basil, chives
Complete list of carbs in fresh herbs
Frozen Goods
- Frozen spinach, frozen cauliflower rice, frozen berry mix (for occasional use)
Miscellaneous
- Shirataki noodles (konjac root noodles, very low in carbs)
- Vegan egg substitutes (for baking)
