A New Pantry List to support your new Keto / Vegan lifestyle is essential. Download yours below:
Download and Print Your Larder List.
Our Pantry List excludes foods containing Lectins:
According to Healthline.com
“Lectins are a type of carbohydrate-binding protein that stick to cell membranes in the digestive tract.
They exist in most plant and animal foods. However, they’re found in the highest amounts in legumes, nightshade vegetables, dairy products, and grains, such as barley, quinoa, and rice.
Some types of lectins, such as ricin, are toxic, but others aren’t.
There is limited research on how lectins affect people. The lectin-free diet promotes reducing intake of or completely eliminating lectins from your diet. This may be beneficial for some people with food sensitivities. However, more research is still needed. ” Healthline.com
Cooking destroys most lectins in food. It’s important to avoid raw, soaked, or undercooked beans, such as kidney beans, which have been found to be toxic to people due to their lectin levels. One study reported that soaking beans isn’t enough to remove lectin content.
Nuts
Brazil nuts
Hazelnuts/filberts
Macadamia nuts
Pecans
Walnuts
Seeds
Chia
Hemp
Pumpkin
Sunflower
Nut & Seed Butters
Almond butter
Coconut butter/coconut manna (“meat” of the coconut)
Hazelnut butter
Macadamia nut butter
Peanut butter
Pecan butter
Sunflower seed butter
Tahini Walnut butter
Other Whole-Food Fat Sources
Avocados
Coconuts
Olives
Healthy Oils
Almond oil
Avocado oil
Cacao butter
Coconut oil
Flaxseed oil
Hazelnut oil
Macadamia nut oil
MCT oil
Olive oil
Vegetables
Artichoke hearts
Arugula
Asparagus
Bell peppers
Bok choy
Broccoli
Cabbage
Cauliflower
Celery
Chard
Collards
Cucumbers
Daikon radish
Dandelion greens
Eggplant
Endive
Fennel
Fiddleheads
Garlic
Kohlrabi
Lettuce (all types)
Mushrooms
Mustard greens
Okra
Onion
Radishes
Rhubarb
Shallots
Spinach
Squash—summer
Swiss chard
Turnips
Zucchini
Fruits
Avocados
Coconuts
Cranberries
Lemons
Limes
Olives
Raspberries
Strawberries
Tomatoes
Watermelon
Sauces & Condiments
Chili sauce
Hot sauce
Mustard
Soy sauce/tamari
Salsa
Tomato sauce
Vinegar
Vegan Keto Fridge Staples
Apple cider vinegar
Pickles
Micro-greens
Sauerkraut
Sprouts (all kinds)
Tempeh (p)
Tofu (p)
Vegan Keto 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)
Glucomannan powder
Hearts of palm
Jackfruit (green, canned in brine)
Psyllium Husk
Nutritional yeast
Vanilla extract (most brands OK, but check for sugar)
Other Vegan Keto Meal Staples
Herbs and spices
Edamame
Kelp noodles
Kelp flakes
Shirataki noodles
Nori sheets
Roasted seaweed
Foods You Can Not Eat On A Vegan Keto Diet
- Meat, fish, poultry, dairy, eggs, other animal products
- Gelatin
- Sugar (refined, cane, honey, corn syrup, and all other forms)
- Grains (wheat, pasta, rice)Legumes (beans)
- Starchy vegetables (yams, potatoes)
- High-carb nuts (chestnuts, cashews, pistachios)
- Partially-hydrogenated oils (trans fats)
High Carb Foods That Should Be Eaten Sparingly
Nuts
Almonds
Peanuts
Pine Nuts
Vegetables
Beets
Brussels Sprouts
Carrots
Celeriac
Jicama
Kale
Rutabaga
Squash- Winter
Fruits
Blueberries
Sauces & Condiments
Hummus
Keto Vegan Fridge Staples
Dairy-Free Yogurt
Dairy-Free cheese
Other Keto Vegan Meal Staples
Lupini Beans