Is a ketogenic diet possible for vegetarians? The answer is yes, but it will take a little more effort. While the traditional keto diet usually includes a lot of meat for protein, it is not necessary to eat it. In fact, the biggest component of a ketogenic diet is fat, which you can easily get from vegetarian food.
For omnivores that sit on keto, the most common mistake is too much protein.
However, the biggest mistake that vegetarians make is too many carbohydrates from vegetables. You should be a little more careful, as traditional vegetarian forms of protein include things like beans and grains that are not part of the keto diet.
Here are some sources of carbohydrates that you should remove from your diet:
- Chips, crackers, and pretzels
- Tortilla and tortillas
- Soft drinks, energy, etc.
- Any other finished products with refined sugar or flour
- Fruit juices and most fruits
- White Potato and Sweet Potato
- Starchy vegetables
Low Carb Vegetables
If you are one of those vegetarians who hate vegetables, this diet will be harder for you. While the most important aspect of keto is to maintain a high fat content, you will need healthy, low-carbohydrate vegetables to provide adequate volume and fiber.
You can read more in our guide to the best low-carb vegetables.
Fruits low in carbohydrates
During keto, you should limit the intake of all types of fruits, however, the berries have less sugar and carbohydrates, so they can be, but in small quantities and at the end of the day, before bedtime.
Of course, it is best to cook all seasonings at home, but you can buy them. As a rule, they do not contain carbohydrates or their amount is microscopic.
- Soy Sauce or Coconuts
- Worcester sauce
- Hot sauces
- Yellow mustard
- Sugar-Free Ketchup
- Sauerkraut (sugar-free)
- Sugar-free or low-sugar salad dressings
- Cayenne pepper
- Chili powder
- Lemon or Lime Juice
- Pepper and salt
High Protein Vegetarian Keto Foods
- Milk products
- Nuts and seeds
If you eat any soy products, try to stick only to unprocessed and non-GMO foods.
If you still don’t have enough protein, try adding organic rice or organic hemp seed powder to your diet, but use them only as supplements, not as a meal replacement. Also, remember that too much protein is a common mistake in the ketogenic diet, which will prevent you from getting into ketosis.
Be careful with packaged vegetarian foods and meat substitutes: they can be high in carbohydrates. Be sure to check the carbohydrate content per serving and familiarize yourself with the ingredients. The best substitutes for meat will be any of the above proteins, as well as champignons.
Fatty foods for a vegetarian keto diet
Nuts and seeds
are sources of both protein and fat. Just be sure to choose mostly low-carb and fatty seed or nut options.
- Olive oil
- Coconut oil
- Avocado oil
- MCT oil
- Macadamia oil
- Linseed oil
Other sources of fat
- Coconut cream
- Greasy whipped cream
- Cream cheese
- Cottage cheese
- Hard cheeses such as Parmesan, Swiss, Feta, and Cheddar
- Soft cheese like brie, Monterrey jack, mozzarella
- Oil (Herbal)
- Fatty Savory Greek or Coconut Yogurt
Breakfast: oatmeal with fruits and flaxseeds
Lunch: Grilled vegetables with french fries
Dinner: Tofu, as well as a sandwich with pickled cabbage
Breakfast: 180 g of mushroom casserole, 1 tbsp. tea with cracker
Lunch: zucchini grilled stuffed with vegetables and feta cheese with tomato soup
Dinner: chickpea curry with basmati rice
Breakfast: Greek yogurt with chia seeds and berries
Lunch: Farro salad with tomatoes, cucumber and feta cheese with spicy lentil soup
Dinner: 130 g of stewed mushrooms, 150 g of vegetable salad
Breakfast: tofu with fried pepper, onions and spinach
Lunch: burrito with brown rice, beans, avocado, salsa and vegetables
Dinner: vegetable paella with a side dish
Breakfast: whole-wheat toast with avocado
Lunch: pickled tofu in pita bread with Greek salad
Dinner: quinoa and black bean meatballs with zucchini noodles
Breakfast: a cocktail of cabbage, berries, bananas, peanut butter and almond milk
Lunch: a vegetarian burger with red lentils and avocado salad
Dinner: a tortilla with grilled vegetables and pesto sauce
Breakfast: cabbage and sweet potatoes
Lunch: bell peppers, zucchini fritters
Dinner: black bean tacos with rice and cauliflower