KETO Vegan Diet Individual Meal Selection



Most of you have heard the term High Fat Low Carb but have never read further into it. Nuts about nutrition has a developed a Keto diet challenge that not only allows our participants to lose weight but also prevent and manage many other illnesses and diseases.

The KETO Vegan diet has absolutely no animal products whatsoever. We base our meals on the following methods:


  • 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.
  • 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-carbohydrate 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.


  • Coconut products: Full-fat coconut milk, coconut cream, unsweetened coconut.
  • Oils: Olive 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: Tofu, tempeh.
  • Avocados as the fat content far outweighs most veg based products
  • Berries: Blueberries, blackberries, raspberries and strawberries can be enjoyed in moderation.
  • Condiments: Nutritional yeast, fresh herbs, lemon juice, salt, pepper, spices.


Our KETO Diet is based on minimal carbs, moderate proteins and high good fats. All these factors play a part in obtaining a satisfied, happy and alert body while shedding weight in the process.

Our meals are designed to train the mind and body to feed off healthy fats instead of Carbohydrates. We limit the intake of carbohydrates to only around 5 to 10%. Our protein intake is also moderated to around 20 to 30% and the balance is used on healthy fats. The results will be a fitter, stronger and more wiser you.

We have offered a individual KETO diet meal plan. Each meal is custom designed to get your body into a KETOGENIC state.

*please note that the KETO diet is not a miracle cure and results may very from client to client. Our meal plans are well portioned in order to get you to a KETOGENIC state.

For all queries on our meal plans please email us on and we will gladly assist.

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Select optionsR58.00R65.00


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