Vegetarian Keto Diet Meal Plan And Food List

Vegetarian Keto Diet Meal Plan And Food List

You are probably abreast with Ketogenic Diet. This diet is simply consuming more protein and fats, and less carbohydrate, this diet helps with weight loss and some medical conditions.

Who is a Vegetarian? He is one who abstains from the consumption of meat (red meat, seafood, poultry and the flesh of any other animal). Some even abstain from the by-products of animals.

If you have an understanding of the keto diet and how it works, you will realize that the whole essence of the diet does not tally with what an average vegetarian consumes. Keto diet is all for high-fat, moderate protein and low carbs, vegetarian diet, on the other hand, is packed with carbohydrates and the struggle of balancing protein intake. Therefore, it is not surprising that a number of vegetarians find it difficult reconciling both diets.

The good news is that you are in luck. Yes, you reading this article! This article is put together especially for vegetarians. So, are you a vegetarian? Do you want to give the keto diet a go? Read up!!

HOW DOES A VEGETARIAN KETO DIET WORK?

Since the intake of meat and other animal by-products which constitutes the percentage of protein intake is a no go, you have to focus more on fat intake. You should, however, be mindful of the vegetables you take in. In order to source for proteins, vegetarians consume foods like legumes, grain sprouted bread, apples, bananas, oranges etc. which are high in carbs, and so extra caution is advised.

Guides to how this works;

  • Your intake of carbohydrate should be limited to 35 grams or less every day.
  • Find and eat low-carb vegetables like Asparagus, Avocado, Arugula, Mustard greens etc.
  • Do not eat animal flesh (of course).
  • Plant-based proteins, dairy, and eggs should make up 25% of your calories.

VEGETARIAN KETO FOOD LIST

  • Healthy Oils; the usage of plant-based oils can replace animal fats that are used by non-vegetarians in cooking and baking.
  • Avocado Oil.
  • Coconut Oil.
  • Olive Oil.
  • MCT Oil.
  • Red Palm Oil.
  • Macadamia Oil.
  • Flaxseed Oil.
  • Carbohydrates; this is where it gets dicey. As pointed out earlier, it is important to know the low-carb vegetables and go for them as against consuming ones high in carbohydrate. Fruits are also essential in your meal plan but you also have to be selective and cautious.

These are the good vegetable and fruits options;

 

  • Red and white cabbage.
  • Collard greens.
  • Swiss chard.

FRUITS

  • Nuts and seeds; these are known to be major sources of protein for vegetarians; however, some nuts contain more carbs than others. It is essential you go for ones that are low in carbohydrate. Some are;
  • Brazil nuts.
  • Macadamia nuts.
  • Pine nuts.
  • Chia seeds.
  • Protein; meat is the major source of protein; however, there are other options that can be taken to balance your protein calories.
  • Tempeh

Make sure to buy 100% organic soy products.

  • Seitan or “wheat meat” is a meat substitute for vegetarians.
  • Nutritional yeast.
  • Unsweetened nut-based yogurt.
  • Vegan Alternatives for Eggs and Dairy;
  • Instead of eggs use VeganEgg.
  • Use Vegan Soft cheese in place of Cream cheese.
  • Instead of Heavy Cream use Coconut Cream.
  • You can Sour cream with Nut-Based Yogurt.
  • Vegan Keto Snacks; snacks to keep hunger at bay in between meals.
  • Roasted Pumpkin Seeds.
  • Macadamia Nuts.
  • Seaweed snacks. Topped with chopped almonds.
  • Nut and coconut bars
  • Coconut milk yogurt
  • Dried Coconut.

 

  • ONE WEEK VEGAN KETO PLAN

It is no hidden fact the combination of both the keto and vegetarian diets is quite dicey, but it can be done as many meals can be prepared using ingredients that both diets subscribe to.

This meal plan was gotten from https://www.healthline.com/nutrition/vegan-keto-diet and will serve as a sample for the drawing up of your personalized food plan. It is advisable to employ the services of a dietician or medical professional.

Monday

  • Breakfast:Keto porridge made with full-fat coconut milk, ground flaxseeds,  chia seeds, and unsweetened shredded coconut.
  • Lunch:Vegan cream and low-carb vegetable soup.
  • Dinner:Cauliflower rice stir-fry with tofu.

Tuesday

  • Breakfast:Tofu scrambles with vegan cheese and avocado.
  • Lunch:Zucchini noodles with walnut pesto and vegan cheese.
  • Dinner:Vegan walnut chili with vegan cheese and sliced avocado.

Wednesday

  • Breakfast:Chia pudding made with full-fat coconut milk topped with sliced almonds.
  • Lunch: Creamy coconut and cauliflower soup.
  • Dinner:Shirataki noodles with mushrooms and vegan Alfredo sauce.

Thursday

  • Breakfast:Full-fat coconut yogurt topped with nuts, seeds, and unsweetened shredded coconut.
  • Lunch:Tofu, vegetable, and coconut curry.
  • Dinner:Cauliflower crust pizza topped with non-starchy vegetables and vegan cheese.

Friday

  • Breakfast:Tofu scramble with vegan cheese, mushrooms, and spinach.
  • Lunch:Vegetable and tofu salad with avocado dressing.
  • Dinner:Eggplant lasagna made with vegan cheese.

Saturday

  • Breakfast:Vegan keto smoothie with full-fat coconut milk, almond butter, cocoa powder, and vegan protein powder.
  • Lunch:Vegetable and tofu salad with avocado dressing.
  • Dinner:Cauliflower fried rice.

Sunday

  • Breakfast:Coconut almond chia pudding.
  • Lunch:Large green salad with tempeh avocado, vegan cheese, non-starchy vegetables, and pumpkin seeds.
  • Dinner:Vegan cauliflower mac and cheese.

Summarily, the combination of Vegan and Keto Diets is tough as both are very restrictive. Studies show that their side effects to this combination, however, it shouldn’t deter from trying it out, after all, there are side effects to almost everything we partake.

It is, therefore, very necessary to go about both diets with the guidance of a certified nutritionist or medical personnel for consultations.

Hopefully, in more than one way this article has been of help to you and has made understanding the Vegan Keto Diet much easier.