could you give me a vegan ketogenic food list please i am completely lost!!!! Also i do not which diary substitutions i could use thanks a lot! <3
Hey, thanks for your message! I’ll do my best!
Here’s a list of low/medium-carb foods that can easily form a vegan ketogenic diet. This list is certainly not complete or final, but it will hopefully be a decent starting point!
Vegetables:
avocado
asparagus
beetroot
bok choi
broccoli
broccoflower
cabbage
carrot
cauliflower
cucumber
daikon
eggplant
garlic (not too much)
kale
leek
lettuce (any kind)
mushrooms
olives
pumpkin
salad leaves (rucola, mizuna, nasturtium etc)
seaweed products (spirulina, nori, laver, etc)
spinach
swede
tomato
turnip
zucchini (/summer squash/courgette)
Fruits (all in smaller quantities)
apple
blueberries
lemon juice
raspberries
strawberries
watermelon
Nuts & Seeds
almonds
almond butter
almond flour
almond milk (unsweetened)
brazil nuts
chia seeds
coconut chips
coconut cream
coconut (desiccated)
coconut flour
coconut milk
flaxseeds/linseed (whole or ground)
hazelnuts
macadamias
macadamia butter
peanuts
peanut butter
peanut flour
pecans
pumpkin seeds (pepitas)
sesame seeds
sunflower seeds
Protein sources:
low carb bread
nuts and seeds (see above)
protein powder- look for ‘original’ or unsweetened varieties, then check to make sure it’s low carb and vegan. rice, soy and pea proteins seem to be most popular
tempeh
tofu
vegan Quorn products, and other meat-replacement products. just check the label to make sure they’re vegan and low carb (ideally less than 7g net carbs per serving, though you can always change the serving size).
Oils, Condiments & Flavouring
apple cider vinegar
avocado oil
coconut oil
miso paste
most herbs & spices
most vegetable stock powders (check the label)
nutritional yeast!!
olive oil
red wine vinegar
soy sauce
tomato paste
vanilla essence (and most other essences)
white vinegar
white wine vinegar
(also look for infused oils and flavoured salts)
Other Random Stuff
cocoa (unsweetened)
coffee
erythritol-based sweetener
stevia
vegemite/most other yeast-based spreads
wheat gluten (for baking)
And regarding your other question, do you mean substitutions for a food diary? I’d love to help, but I think I’d need more information.
But if you meant dairy substitutions, that’s a bit easier!
milk => unsweetened almond milk (you can sweeten with erythritol or stevia if you want) or coconut milk
cream => coconut cream. the thickest varieties usually come from Thailand & south-east Asia, but if you can’t find those types, try this: leave an opened can of coconut cream in the fridge overnight. the thickest part will naturally rise to the top, where you can easily take it out and use it.
cheese => nutritional yeast, marinated tofu, or any of the vegan cheeses from this page.
yoghurt => dairy-free coconut yoghurt, or unsweetened soy yoghurt.
butter => coconut oil or olive oil. and here’s a recipe for something more spreadable: put 1 tsp each of salt and vegetable stock powder in a food processor. add ¼ cup each of coconut oil (solid) and olive oil. process in short bursts, so that it doesn’t get warm enough to properly melt the coconut oil. when it’s all smooth, put it in a jar in the fridge.
I hope that’s helpful! All the best :) x
