Guide to the Vegetarian Keto Diet

Guide to the Vegetarian Keto Diet

August 2, 2019 3 By William Morgan


Because the keto diet is high in fat and
super low in carbs it often includes a
lot of meat, but it certainly doesn’t
have to. In fact lots of keto followers
are borrowing the best of both worlds to
create a vegetarian ketogenic diet. This
hybrid eating plan is healthier for
humans, animals, and the environment.
A vegetarian ketogenic diet excludes meat, fish, and fowl flesh…and also restricts
carbohydrates.
Before you embark on a
hybrid meat-free and keto lifestyle it’s
best to have a plan in place. Here are a
few guidelines to begin with first
remember to limit your total
carbohydrate consumption to 35 grams or
less per day and get at least 70% of
your calories from fat. To make sure
you’re getting enough fat in your diet
use plant-based oils to replace all the
animal fats often used in cooking and
baking.
Avocado, coconut, MCT, and olive oils are
all great options. Cook with them, drizzle
them on salads, or incorporate them into
meals by making homemade sauces…like a
spicy pepper jack cheese sauce to top
broccoli or Brussels sprouts or a
dessert like tropical mousse bites.
Other great sources of fats are
avocados; nuts like macadamia nuts,
almonds, pecans and walnuts; and seeds
like pumpkin, sunflower, and flax seeds.
Protein should constitute just about 25%
of calories on a keto diet. On a keto
vegetarian diet the main sources of
protein will be eggs and high-fat dairy
like hard and soft cheeses. We strongly
suggest buying high quality
pasture-raised eggs and dairy to support
sustainable animal rearing practices.
Look to your local farmers market and
natural food stores as sources for these
proteins. You might get bored with eggs
and dairy at every meal so turn to meat
substitutes for variety. If you’re ok
with soy in your diet 2 great low carb
options are tofu and tempeh. However, keep
in mind that some soy or wheat-based
meat substitutes are packaged with added
marinades. Be sure to read each products
nutritional information carefully. If
you’re coming close to your carb limit
but you’re short on protein – protein
powder can be a good solution.
The main plants you’ll want to stock up
on are leafy greens like spinach, arugula,
swiss chard, and kale. And above ground
vegetables like broccoli, cabbage,
mushrooms, green beans, and cauliflower.
Many large common fruits like bananas,
apples, and oranges have way too many
carbs to consume on a regular basis. So,
try to limit fruits to small servings of
low glycemic berries like blackberries,
blueberries, and raspberries. Common
vegetarian ingredients are often loaded
with carbs. The most common carb culprits
that you want to avoid entirely are
grains like wheat, corn, and rice; legumes
like lentils, and beans, starchy fruits,
potatoes, and sweet potatoes, and any form
of sugar. But, there are still plenty of
tasty recipes to try for every meal of
the day. For our comprehensive vegetarian
meal plan check out the ruled me article
“Comprehensive Guide to the Vegetarian
Ketogenic Diet.”
What would someone on a vegetarian keto
diet eat throughout the day? Breakfast
could be fluffy keto buttermilk pancakes
topped with plain whipped cream and a
few berries and nuts, or a plate of
scrambled eggs with cheese and spinach
for lunch.
A charred veggie and fried goat cheese
salad combines lots of flavors and
textures for a satisfying midday meal. At
dinnertime, spiralized zucchini noodles
with avocado walnut pesto is a delicious
option. On chillier nights warm up with a
cup of red pepper cauliflower soup. The
day can be topped off with a little
treat
like keto ice cream, or cupcakes. With so
many great choices you won’t miss the
meat one bit. Also, without meat in your
diet you may want to begin taking
supplements like vitamins d3, DHA, and EPA, iron, and zinc to avoid common nutrient
deficiencies. Try to eat real food and
limit consumption of overly processed
fake meats and soya products. Lastly, try
to include some fermented foods like
sauerkraut, kimchi, and natto to help
improve digestion.
One other thing to consider is that if
you’re switching to a vegetarian keto
diet from a more standard keto diet – now
might be a good time to revisit the
calculator to refine your calorie and
macronutrient needs. Hopefully, this has
provided you with a good roadmap for a
vegetarian ketogenic diet. Keep exploring
ruled me for all things keto including
other informative videos, meal plans,
recipes, and more.