Keto Diet Plan For Vegetarians
- October 15, 2020
It is a myth that a Keto diet is just meat with very few vegetables. However, just the opposite is true. A well-balanced Keto diet is loaded with nutritious low carb vegetables. In fact, many people thrive on vegetarian as well as vegan Keto diets.
So, if you are already vegetarian or vegan and want to try a Keto diet, then I have you covered with delicious recipes that will give you all of the benefits of Keto but without all of the meat and dairy that are in typical Keto vegetarian recipes.
And if you are already following a Keto diet but want to start transitioning to a more plant-based lifestyle, then I suggest that you make Keto vegetarian recipes one day each week. Meatless Mondays are a great way to start, and here are42 vegetarian Keto diet recipes to make meat-lovers swoon.
Vegetarian Keto Diet Plan
Many vegetarians eat eggs and dairy as a part of their diet. However, there is much misinformation about these, and eggs are considered unhealthy while dairy has been labeled as a superfood.
I respectfully disagree with this.
Eggs are a great source of protein and essential vitamins as well as amino acids. In fact, each egg contains 7 g of protein and 5 g of healthy fat. Yes, you should eat the yolk!
On the other hand, while dairy can be considered a source of protein, its health risks outweigh its slight benefits.
Don’t worry, you can still enjoy nut-based “cheese,” and we have plenty of recipes that will satisfy your cheese cravings without the inflammation, indigestion, constipation and so on that dairy can cause.
And to help you even more, here are a few quick tips for transitioning to a vegetarian Keto diet:
Avoid highly processed food. Just because a package says the food is vegetarian doesn’t mean it’s healthy. Oreos and Ritz crackers are vegetarian, but I don’t think you could call either healthy.
Increase high-quality fats from sources like healthy oils, avocadoes, and flax seeds.
Make sure to eat plenty of high-quality protein. Eggs, high protein vegetables and nut-based “cheeses” are great options.
Ditch the peanut butter and other legumes. Many vegetarians eat peanut butter and legumes for protein. However, they are not as healthy as you might believe.
Be sure to hit your macros (fat, carbs, protein) for a well-balanced Keto diet.
A typical daily vegetarian Keto meal plan might look something like this:
And if you want even more Keto vegetarian recipes, you can find all of them right here.
Vegan Keto Diet Plans
The biggest tip that I have if you are vegan and thinking about following a Keto diet is to get your recommended amount of protein every single day. You can use this easy macro calculator to find out how much protein you need each day to maintain lean muscle mass.
Many people who follow a vegan diet use soy as their main source of protein. Unfortunately, soy might not be as healthy as you’ve been told it is, which is why we don’t recommend it as part of any Keto lifestyle.
However, you can follow a completely soy-free vegan Keto diet and still get plenty of protein each day.
- Protein-rich vegetables are a great way to get your protein each day. Artichokes, asparagus, broccoli, Brussels sprouts, kale, and spinach are great low-carb vegetable sources of protein.
- Nuts and nut butters are another source of vegan protein. Almonds and pistachios have over a whopping 20 g of protein per 100 g serving. Cashews and walnuts are not too far behind with over 15 g of protein per 100 g serving.
Seeds and seed butters have even more protein than nuts and nut butters. Hemp seeds and pepitas (pumpkin seeds) both have about 30 g of protein per 100 g serving. Flax seeds and sesame seeds aren’t too far behind with just under 20 g of protein per 100 g serving.
Spirulina, which is also called blue-green algae, is another great source of protein with 4 g of protein per tablespoon and an amazing 57 g of protein per 100 g serving. Just add a few tablespoons to your favorite green smoothie to give yourself a huge protein boost!
- Pea protein powders are one of the most widely used and most versatile vegan protein sources with its roughly 27 grams of protein per 100 g serving. You can use flavored pea protein powders to make smoothies or delicious desserts. Unflavored pea protein powders can easily be added to sauces, soups and stews to increase the protein content without affecting the taste of the food.
A typical daily vegan Keto meal plan might look something like this:
Vegetarian Indian Recipes
Indian recipes have long been a favorite of mine with all of the flavorful turmeric and curry spices and delicious low-carb vegetables. In fact, when I first started my Keto diet, Indian recipes became my staple because many of them were already Keto.
In addition, Indian recipes are great options for vegetarians and vegans since the recipes are typically meat-free and dairy-free already.
All you need are a couple cans of unsweetened coconut milk as well as a few spices, and you’ll be on your way to making your favorite Indian dishes at home.
And if you are new to Indian food, let me suggest that you try my Keto Curried Eggs Recipe or my Keto Golden Milk Ice Cream Recipe, which will give you just a hint of Indian spice but in familiar foods.