The ketogenic diet has spread like wildfire over the last few years.
The keto diet does wonder for many people to help lose weight, reducing inflammation, enhancing brain health, gain more energy, improved heart health, and lower blood sugar.
The best part of the keto diet is, It’s easy to follow without counting or tracking your calories.
So are you ready to fell in love with keto?
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What is a Keto Diet?
The ketogenic diet simply increases your intake of healthy fats and protein while reducing your intake of carbs.
Basically, glucose is the primary source of fuel but restricting your intake of carbs(glucose) force your body into a state of ketosis where your body starts burning up fats as fuel instead of glucose(sugar).
A standard keto diet is very meat heavy in order to get you enough fat and keep carbs so low.
But what about a vegetarian keto diet? Is that even possible as a vegetarian?
Can vegetarian do the keto diet?
I guess for many, it seems like keto diet is only for the meat-only audience.
But it is not true!
In fact, It’s much easier than you think to do a keto diet if you’re vegetarian.
All you have to do is to make a few simple food switches and a little effort from your side.
The Vegetarian Keto Diet should consist of about 40-75 percent of calories from fat, 20-30 percent from protein and just 5-20 percent from carbs.
You can also easily incorporate keto-friendly and nutritious plant-based vegetarian foods into your favorite keto recipes, which makes following a vegetarian keto diet simple.
However, there are also plenty of other high-fat, plant-based choices available for you to swap out the meat.
Luckily, cutting meat out of your diet also produces many health benefits. It’s a win-win for you.
Do you know, you can boost your weight loss efforts by including intermittent fasting in your lifestyle. Check out this step by step guide to Intermittent Fasting.
What to eat in Vegetarian Keto Diet?
You may be wondering what you can actually eat in a low-carb vegetarian diet.
A vegetarian keto diet should focus on nutritious plant-based sources of healthy fats and protein with a good amount of non-starchy vegetables and high-fiber foods as well.
You should include plenty of protein foods and healthy fats in your diet. A few examples include eggs, grass-fed butter, ghee, coconut oil, nutritional yeast, nuts, avocados, and MCT oil.
Vegetarians can easily include non-meat animal foods like eggs, grass-fed butter, nuts, seeds, leafy veggies and ghee to help meet their protein and fat needs.
But still, there are many ways to ensure you are getting enough protein.
If you really need to up your protein intake, you can include low carb protein powders and plant-based supplements to your vegetarian keto diet.
Since the diet is super low-carb, minimize your intake of foods high in carbs such as refined carbs, starchy vegetables, sugars, and grains.
Read More: A Complete Guide to 16/8 Intermittent Fasting for Weight Loss (Exercise + Meal Plan)
7 Day Vegetarian Keto Meal Plan for Weight Loss
Wondering how to get started?
Don’t worry! 🙂
Here we’ve put together 7-day Vegetarian Keto meal plan which has everything from vegetarian keto breakfast to dinner recipes and lunch to snacks.
Vegetarian Keto Breakfast
Cream Cheese Pancakes | I Breathe, I’m Hungry
Breakfast Brownie Muffins | Ruled.Me
Keto Smoothie Recipe with Avocado, Chia Seeds & Cacao | Draxe
Asparagus and Tomato Frittata with Havarti and Dill | Kalyn’s Kitchen
Lemon Blueberry Muffins | Keto Size Me
Keto Bread: A Low-Carb Bread Recipe | Draxe
Apple Cinnamon Breakfast Bars | Meat Free Keto
Vegetarian Keto Lunch Ideas
Vegetarian Red Coconut Curry – Ruled Me
Cauliflower Crust Grilled Cheese – The Iron You
High-fat low-carb pancakes | Draxe
Cheesy Cauliflower Breadsticks – Low Carb Yum
Caprese Grilled Eggplant Roll-Ups – Caroline’s Cooking
Raw Walnut Tacos Recipe | Draxe
Cauliflower Confetti Kale Pecan Salad– Sugar-Free Mom
Vegetarian Keto Dinner Ideas
Parmesan Cauliflower Steak– Hey Keto Mama
Low Carb Creamy Cilantro Lime Coleslaw – My Life Cookbook
Palak paneer | Draxe
Keto 7 Layer Dip – I Breathe I’m Hungry
Roasted Caprese Tomatoes with Basil Dressing – Simple Delicious Food
Spinach and Zucchini Lasagna – Primavera Kitchen
Spicy roasted pumpkin seeds | Draxe
Vegetarian Keto Snacks
Chocolate Avocado Pudding | Keto Connect
Keto nut butter | Perfect keto
Dried unsweetened coconut flakes
Zucchini Parmesan Chips | I Save A to Z
Flax Crackers | Meat Free Keto
Homemade fat bombs | Keto Bootstrap
Flax Crackers | Meat Free Keto
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Keto diet refers to low carbohydrate and high-fat eating patterns which has various ways to approach it giving birth to the keto cycle diet concept.