If you’re looking to follow a vegetarian keto diet, you’re not alone. Many people are interested in the health benefits of a plant-based diet, but also want to reap the rewards of the ketogenic way of eating.
It can be tough to figure out how to do both – after all, the traditional keto diet relies on meat and animal products for easy protein and fat.
That being said, it is possible to thrive on a vegetarian keto diet! With a bit more planning and forethought, you can create a vegetarian keto meal plan that will help you reach your goals. In this article, we’ll give you some tips for doing just that.
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How To Follow A Vegetarian Keto Diet | Plant-Based Keto
Whether you went vegetarian because of ethics or for the amazing health benefits, vegetarian diets are naturally more restrictive since you can’t consume meat and animal products.
So its to no surprise that transitioning to a vegetarian keto diet means adopting an even more restrictive diet, but even with this being the case, eating a healthy vegetarian keto diet is achievable!
I’m not a vegetarian but I have trialed it for extended periods of time. Here’s what I learnt:
Batch Cook And Meal Prep To Prepare
A vegetarian keto diet can be a great way to improve your health and lose weight, but it takes some planning to make sure you’re getting all the nutrients you need.
Create a grocery list that focuses on high-fat, low-carb foods, then batch cook and meal prep ahead of time to help you stay on track and avoid unhealthy temptation when you’re feeling hungry.
Keep It Interesting
Planning ahead will also ensure that you have a variety of healthy meals to choose from so you don’t get bored with your diet.
If you’re planning to go on a vegetarian keto diet, it’s important to plan ahead. This way, you’ll make sure you have a variety of healthy meals to choose from so you don’t get bored with your diet.
You also want to get creative with different sources of protein! Here’s the 7 best sources of vegetarian keto protein I’ve found! Protein sources such as tofu, tempeh, beans, and lentils are a great place to start!
Try mixing up your veggies to keep things interesting and don’t forget to add healthy fats to your meals to help you feel satiated and satisfied.
Make Sure You’re Getting Enough Protein
One of the biggest challenges for keto vegetarians is getting enough protein. Without meat, it can be difficult to meet your protein needs on this diet.
Dairy and eggs can be helpful, but if you don’t eat them, you’ll need to be extra careful to make sure you’re getting enough protein from other sources.
The best way to do this is to focus on high-protein vegetables, such as broccoli, cauliflower, and Brussels sprouts. You can also consider supplementing with a plant-based protein powder.
If you pay attention to your protein intake and include some of these high-protein foods in your diet, you should be able to stick to a vegetarian keto diet without any problems. Read more about how much protein you actually need here!
Join A Vegetarian Keto Community For Support
Making the switch to a vegetarian keto lifestyle can be daunting, but you don’t have to do it alone.
There are a number of online groups dedicated to helping people succeed with this way of eating.
Whether you’re just starting out or you’ve been following a vegetarian keto diet for awhile, these groups can provide valuable support and inspiration.
One of the best things about online communities is the ability to connect with people from all over the world who are on the same journey as you.
You can share recipes, tips, and advice, and get feedback and encouragement from others. These groups can also be a great resource for finding new vegetarian keto recipes to try.
So if you’re looking for some extra support as you transition to this way of eating, be sure to join a vegetarian keto community.
Check In With Your Doctor Regularly
Because vegetarian keto can be more restrictive, it’s wise to check in with your doctor on a regular basis to see if you might need to supplement your diet in any way.
The goal is to make sure you’re getting all the nutrients you need. In some cases, you may need to supplement your diet with vitamins or minerals.
For example, if you’re not getting enough iron, you may need to take an iron supplement. Similarly, if you’re not getting enough vitamin B12, you may need to take a B12 supplement.
Taking supplements is a great way to make sure you’re getting all the nutrients you need on a vegetarian keto diet.
Listen To Your Body
When adopting a vegetarian keto diet, it’s important to listen to your body and make the necessary adjustments to your meals.
This type of diet may be new to you, and your body will need time to adjust. During this adjustment period, it’s important to pay attention to how you’re feeling and make changes as needed.
For example, if you’re feeling tired or sluggish, you may need to increase your intake of healthy fats or add more protein-rich foods to your diet. Alternatively, if you’re struggling to stay within your daily carb limit, you may need to cut back on starchy vegetables or avoid fruit altogether.
Making these small tweaks to your diet will help ensure that you stick with the vegetarian keto diet and enjoy long-term success.
Vegetarian keto is often thought of as an impossibly restrictive diet, but it doesn’t have to be! With a little bit of creativity and planning, you can easily follow a vegetarian keto diet that is not only nutritious and delicious, but also satisfying!
And though it may seem like a daunting task at first, with a little bit of effort it can definitely be done.
There are plenty of recipes and resources available online that can help you get started.
And always remember, even if you slip up or make a mistake, it’s not the end of the world– just get back on track and keep going! Vegetarian keto diets are definitely possible to uphold– so don’t give up!
If you’re struggling to stick with Vegetarian Keto, my meal plan #5 will help! It has a vegetarian substitute for every single meal in the plan. Details here!
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Not sure how to start Keto?
Here’s some resources to help you!
- What is Keto?
- What Can I eat on Keto?
- How Much Should I Eat on Keto?
- What To Expect On Keto
- Ketogenic 21 Day Meal Plans
- Preparing for the Ketogenic Diet EBook
- Understanding Net Carbs and Total Carbs