Keto Diet Meal Plan | Menu That Can Transform Your Body
What is the keto diet?
Ok, so you have a rough idea what the keto diet is all about, but what is it exactly? Here are the ins and outs:
In a nutshell, the ketogenic diet requires you to reduce your carbohydrate intake notably and in turn, increase your fat intake. The aim is to get your body to use fat instead of glucose as energy, fuelling your body until the next meal. It ideally calls for the following macronutrient breakdown:
- Fat: 70–75% of calories
- Protein: 20–25% of calories
- Carbs: 5–10% of calories
Keto Diet Meal Plan
Vegetarian keto diet food list
Fats
Nuts
Let’s tackle the main component of a keto diet first, fat. Nuts and seeds are considered to be the cradle of nourishing fats and protein for vegetarians. As some nuts contain more carbs than others, it’s essential to pick and choose wisely, so that you select low-carb, high-fat assortments.
- Nuts and seeds
- Macadamia nuts
- Walnuts
- Pine nuts
- Coconut
- Hazelnuts
- Pecans
- Brazil nuts
- Almonds
- Unsweetened nut butter made from any of the above
- Chia seeds
- Flaxseeds
Keto Diet Meal Plan
Non-dairy fat sources
Before we list dairy products that are high in protein as well as healthy fat sources, let’s take a peek at some non-dairy, healthy fats you can include in your vegetarian keto diet.
- Cocoa butter
- Coconut cream
- Olives
- Avocados
Proteins
Here, we’ve broken down our protein grocery list into animal and plant sourced — so depending on where on the plant-based eating spectrum you find yourself, you have ample choices available. If you go for soy products, try to stick to non-GMO and organic options, and pick ones that are fermented as they are even more abundant in nutrients (think organic tempeh).
Keto Diet Meal Plan
Plant-sourced
- Tempeh
- Natto
- Nutritional yeast
- Nuts and seeds (see above)
- Unsweetened nut-based yogurt
Vegetables
- Spinach
- Kale (Try our Roasted Sesame Kale Chips recipe pictured above!)
- Collard greens
- Swiss chard
- Lettuce
- Asparagus
- Green beans
- Broccoli
- Cucumber
- Red and white cabbage
- Cauliflower
- Bell peppers
- Onions
- Mushrooms
- Tomatoes
- Eggplants
- Garlic
Fruit
- Blackberries
- Strawberries
- Raspberries
- Blueberries
Though the keto diet has been shown to be exceptionally helpful with weight loss, it’s important to know that as with any radical, new nutritional approach there are always some risks involved. As insulin levels dip when you are on a ketogenic diet, your body will also start to shed excess sodium and water. This can lead to those initial weight loss results, but can ultimately have a negative impact on your body, and lead to fatigue, lightheadedness, headaches and even constipation.
Keto Diet Meal Plan
Health benefits
Although no studies examine the specific benefits of the vegetarian keto diet, plenty of research exists on the two parent diets.
How to follow a healthy vegetarian keto diet
Are you a vegetarian interested in experiencing the many benefits of a keto diet? Or perhaps you’re already eating keto but have been thinking about giving up meat for ethical or other reasons. There’s good news — a vegetarian keto lifestyle is definitely doable. However, there are some potential health issues to be aware of.
How Do I Get Enough Protein on a Vegetarian Keto Diet Plan?
Unless you eat eggs and/or dairy, it’s difficult to meet your daily protein requirements on a vegetarian keto diet plan. Do not underestimate the importance of sufficient protein — it’s as important as your carb intake. Insufficient protein will result in muscle loss, you will burn less calories at rest and feel more hungry.
No diet plan fits all and you may need to make small adjustments to fit your needs. You can find even more diet plans here. To get all 3 free diet plans, you can simply subscribe to our newsletter — it’s free and we will never sell your e-mail address!
Read on to learn how to follow a vegetarian keto diet in a healthy, sustainable way.
Keto Diet Meal Plan
Experience:
I’ve tried so many fad diets, excercised like a mad man and simply starved myself and every time I ended back at square one…
The meal plan I got with Custom Keto Diet is simply amazing and has let me strip the fat faster than I ever thought possible BUT I have also kept it off too!
It’s definitely worth trying if you want to lose weight.
