Vanadium

NOTES ON USING THE ULTIMATE VEGAN KETO SHOPPING LIST:

• Foods marked with an asterisk (*) are a little bit higher in carbs and should be consumed sparingly!
• Foods marked with a (p) are good sources of protein!
• These foods are commonly available in most supermarkets in the US and Canada

VEGAN KETO FATS:

NUTS:

• Almonds (p)
• Brazil nuts
• Cashews*
• Hazelnuts/filberts
• Macadamia nuts
• Pecans
• Peanuts (I know they’re technically a legume…)
• Pine nuts*
• Pistachios*
• Walnuts

SEEDS:

• Chia seeds
• Flax seeds
• Hemp seeds (p)
• Pumpkin seeds (p)
• Sunflower seeds (p)

NUT & SEED BUTTERS:

• Almond butter (p)
• Coconut butter (also called coconut manna)
• Hazelnut butter
• Macadamia nut butter
• Peanut butter (p)
• Pecan butter
• Sunflower seed butter
• Tahini
• Walnut butter

OTHER WHOLE FOOD FAT SOURCES:

• Avocados
• Coconut
• Olives

HEALTHY OILS:

• Almond oil
• Avocado oil
• Cacao butter (great for body care, and desserts!)
• Coconut oil
• Flaxseed oil (store cold, not for cooking)
• Hazelnut oil
• Macadamia nut oil
• MCT oil
• Olive oil
• Walnut oil

LOW CARB FRUITS & VEGETABLES:

LOW CARB VEGETABLES:

• Artichoke hearts
• Arugula
• Asparagus
• Bell peppers (green are lowest in carbs)
• Beets*
• Bok choy
• Broccoli
• Brussels sprouts*
• Cabbage
• Carrots*
• Cauliflower
• Celery
• Celeriac* (also called celery root)
• Chard
• Collards
• Cucumbers
• Daikon radish
• Dandelion greens
• Eggplant
• Endive (also called escarole)
• Fennel
• Fiddleheads (only available for a short time in spring)
• Garlic
• Jicama*
• Kale*
• Kohlrabi (n)
• Lettuce (all types)
• Mushrooms
• Mustard greens
• Okra
• Onion*
• Radishes
• Rhubarb
• Rutabaga*
• Shallots
• Spinach
• Squash – winter type* (butternut, pumpkin, spaghetti)
• Squash – summer type
• Swiss chard
• Turnips
• Zucchini

LOW CARB FRUITS:

• Avocado
• Blueberries*
• Coconut
• Cranberries
• Lemon
• Lime
• Olives
• Raspberries
• Strawberries
• Tomatoes
• Watermelon*

LOW CARB VEGAN PANTRY STAPLES:

• Almond flour
• Artichoke hearts
• Baking powder
• Baking soda
• Coconut flour
• Coconut milk (canned, full fat)
• cocoa or cacao powder
• Dark chocolate (85% and up is usually super low in sugar, but be sure to check the label!)
• Glucomannan powder
• Hearts of palm
• Jackfruit (green, canned in brine, not syrup)
• Psyllium husk
• Nutritional yeast
• Vanilla extract (check for sugar!)

LOW CARB VEGAN FRIDGE STAPLES:

• Apple cider vinegar
• Dairy free yogurt* (any kind, as long as it’s unsweetened!)
• Dairy free cheese* (Daiya, Treeline, Heidi-ho, Kite Hill, etc.)
• Pickles (dill, or other sugar-free type)
• Micro-greens
• Sauerkraut or vegan kimchi
• Seitan* (p) (if not gluten intolerant)
• Sprouts (all kinds)
• Tempeh (p)
• Tofu (p)

OTHER VEGAN KETO MEAL STAPLES:

• lots of herbs and spices!
• Edamame
• Kelp noodles
• Kelp flakes
• Lupini beans (p) (also called lupens)
• Shirataki noodles
• Nori sheets
• Roasted seaweed snacks

VEGAN KETO SAUCES & CONDIMENTS:

• Chili sauce or hot sauce of choice
• Mustard
• Soy sauce/Tamari/Coconu aminos
• Tomato sauce (check labels carefully for sugar!)
• Vinegar – balsamic, rice wine, white wine
• Wasabi paste (check label!)

VEGAN KETO FREEZER ITEMS:

• Beyond Meat meat substitutes
• SOME gardein products (check labels!)
• Cauliflower Rice
• Frozen vegetables (anything from the above list)
• Frozen berries
• Halo Top Dairy Free Dessert*
• Wink Frozen Dessert

EGG FREE, DAIRY FREE KETO PROTEIN POWDERS & BARS:

• Raw Revolution Glo Bars*
• Julian Bakery Pegan Bars
• Nugo Slim Vegan Bars
• Vega Sport Protein
• Vega Clean Protein
• Garden of Life RAW
• Sun Warrior Warrior Blend
• Sun Warrior Classic Plus
• Plain hemp protein powder
• Plain pea protein powder
• Plain soy protein powder

VEGAN KETO SMOOTHIE ADD INS

• Amla powder
• Beetroot powder*
• Chlorella
• Moringa
• Spirulina
• Turmeric