7-day vegetarian keto food chart

What is a Vegetarian Keto Diet?

A Vegetarian Keto Diet is a combination of both vegetarianism and the ketogenic diet. It focuses on high-fat, low-carbohydrate, and moderate-protein intake while excluding meat and fish. The goal is to enter a state of ketosis, where the body burns fat for energy instead of carbohydrates.

In a vegetarian keto diet, individuals avoid meat, poultry, and seafood, while still adhering to the high-fat, low-carb principles of the ketogenic diet.

This means that the diet primarily consists of plant-based fats, such as avocados, nuts, seeds, and oils, along with low-carb vegetables like leafy greens, broccoli, and cauliflower. Protein sources in a vegetarian keto diet often include eggs, and dairy products (if allowed).

By following a vegetarian keto diet, individuals aim to achieve ketosis's metabolic state while maintaining their vegetarian lifestyle. However, carefully planning meals to ensure adequate nutrient intake, especially protein, vitamins, and minerals, is essential.

Vegeterian keto diet

How does Vegetarian Keto work?

The vegetarian keto diet works by drastically reducing carbohydrate intake while increasing the consumption of fats and moderating protein intake. This is how it works-

First, we need to Reduced Carbohydrate Intake: Carbohydrates are limited to a very low amount, usually around 20-50 grams per day, depending on individual needs and goals. This restriction forces the body to find an alternative source of energy beyond glucose derived from carbohydrates.

Need to Increase Fat Consumption: Healthy fats become the primary source of energy on a vegetarian keto diet. Foods rich in healthy fats include avocados, nuts, seeds, coconut oil, olive oil, and plant-based oils.

Protein Intake: Protein sources in a vegetarian keto diet may include eggs, dairy (if allowed), tofu, tempeh, seitan, and certain plant-based protein sources.

Balanced Nutrition: It's crucial to ensure that the diet remains nutritionally balanced. This involves incorporating a variety of low-carb vegetables to provide essential vitamins, minerals, and fiber.

By drastically reducing carbohydrate intake and increasing fat consumption, the body shifts into a state of ketosis, where it begins efficiently burning fat for fuel. Ketosis is characterized by the production of ketones, which are produced when fat is broken down for energy. This metabolic state is associated with various health benefits, including weight loss, improved mental clarity, and stable energy levels.

What Foods Can You Eat on a Vegetarian Keto Diet?

High Fat Intake:

Sources: Nuts (like almonds, walnuts, and macadamia nuts), Avocados, seeds (chia, flax, pumpkin), coconut oil, olive oil, and full-fat dairy products.

Purpose: Provides the primary source of energy and helps maintain ketosis, where the body uses fat instead of carbohydrates for fuel.

Low Carbohydrate Intake:

Sources: Non-starchy vegetables such as leafy greens (spinach, kale), cruciferous vegetables (broccoli, cauliflower), zucchini, peppers, and mushrooms.

Purpose: Keeps carb intake typically below 20-50 grams per day to maintain ketosis.

Moderate Protein Intake:

Sources: Eggs, cheese, tofu, tempeh, and plant-based protein powders.

Purpose: Provides essential amino acids without exceeding protein limits that might kick you out of ketosis.

Foods to avoid in the vegetarian keto diet:

Meat and Fish: All types of animal flesh.

High-Carb Foods: Grains like rice, wheat, and oats, legumes like beans, and lentils, starchy vegetables like potatoes, and sweet potatoes, and most fruits like bananas and apples.

Health benefits

The Vegetarian Keto Diet offers a range of potential health benefits by combining the advantages of a ketogenic diet with those of a plant-based diet. Here are some of the key health benefits:

Weight Loss

The vegetarian keto diet promotes weight loss by reducing carbohydrate intake, which lowers insulin levels and helps the body burn stored fat for energy. High-fat foods can increase feelings of fullness and reduce overall calorie intake.

Improved Blood Sugar Control

In The vegetarian keto diet, lower carbohydrate intake helps stabilize blood sugar levels and can be beneficial for individuals with type 2 diabetes or insulin resistance. Ketosis improves insulin sensitivity, allowing for better glucose uptake by cells.

Improved Heart Health

Consumption of healthy saturated fats like avocados, olive oil, and nuts can improve cholesterol levels and reduce the risk of heart disease. Weight loss itself is beneficial for heart health, reducing the risk of hypertension and other cardiovascular issues.

Better Digestive Health

The vegetarian keto diet can include high-fiber vegetables and seeds, promoting better digestive health and regular bowel movements. Reduced sugar intake can improve gut health by reducing harmful bacteria and promoting beneficial gut flora.

Reduced Inflammation

The vegetarian keto diet includes many anti-inflammatory foods such as leafy greens, nuts, seeds, and healthy oils. Lower carbohydrate intake and subsequent reduced insulin levels can decrease systemic inflammation.

Improved Skin Health

Lower inflammation levels can improve skin conditions such as acne and eczema. Fats are essential for maintaining healthy skin, keeping it hydrated, and reducing dryness and irritation.

Hormonal Balance

Reduced blood sugar fluctuations help maintain stable energy levels, supporting hormonal balance. Fats are crucial for the production of hormones, including those involved in reproductive health. It is extremely beneficial for women especially those who have PCOS, or other hormonal diseases.

Enhanced Mental Clarity and Focus

The brain can use ketones, produced during ketosis, as a more efficient and stable energy source than glucose. Many people report improved cognitive function and reduced brain fog on a keto diet.

Potential Cancer Prevention:

Some studies suggest that ketosis can starve cancer cells of glucose, which they need to grow and proliferate. A diet rich in vegetables provides antioxidants that protect cells from oxidative stress and reduce cancer risk.

Lower Risk of Chronic Diseases

Adopting a vegetarian keto diet often leads to other healthy lifestyle changes, such as increased physical activity and mindful eating. Emphasis on nutrient-dense, whole foods can reduce the risk of chronic diseases such as obesity, metabolic syndrome, and certain types of cancer.

Challenges:

Nutrient Deficiency: while on the keto diet, there is always a risk of missing out on essential nutrients like iron, vitamin B12, and omega-3 fatty acids typically found in meat and fish.

Food Variety: In the keto diet we need to limit both carbs and animal products can make meal planning more challenging.

Social Situations: On a keto diet, dining out and social gatherings might require more planning and flexibility.

Vegetarian keto food list

Low-Carb Vegetables:

· Leafy greens (spinach, kale, lettuce, Swiss chard)

· Cruciferous vegetables (broccoli, cauliflower, cabbage, Brussels sprouts)

· Zucchini

· Bell peppers

· Asparagus

· Green beans

· Mushrooms

· Cucumber

· Celery

Healthy Fats:

· Avocado and avocado oil

· Coconut oil and coconut butter

· Olive oil

· MCT oil (medium-chain triglycerides)

· Nuts (almonds, walnuts, pecans, macadamia nuts)

· Seeds (flaxseeds, chia seeds, pumpkin seeds, sunflower seeds)

· Nut butter (almond butter, peanut butter - if low-carb)

· Olives

Protein Sources:

· Eggs

· Dairy products (if allowed on your vegetarian diet): cheese, Greek yogurt, cottage cheese

· Tofu

· Tempeh

· Seitan

· Edamame

· Plant-based protein powders (pea protein, hemp protein)

Low-Carb Fruits (in moderation):

· Berries (strawberries, raspberries, blackberries)

· Avocado

Herbs, Spices, and Condiments:

· Salt and pepper

· Garlic

· Ginger

· Turmeric

· Cinnamon

· Paprika

· Mustard

· Vinegar (apple cider vinegar, balsamic vinegar)

· Soy sauce or tamari (if not strictly avoiding soy)

Beverages:

· Water

· Herbal tea

· Coffee (black or with a small amount of cream or coconut oil)

Snacks:

· Cheese crisps

· Nuts and seeds

· Olives

· Avocado slices

7-day vegetarian keto food chart

Day 1:

Breakfast: Omelette made with eggs, onions, tomatoes, green chilies, and coriander.

Lunch: Keto Upma with peanuts and spices

Dinner: Baigan Bharta, with cucumber raita.

Snack: Roasted almonds.

Day 2:

Breakfast: Coconut Flour Pancakes.

Lunch: Karela (bitter gourd) stuffed with spiced paneer and cooked in ghee.

Dinner: Lauki (bottle gourd) kofta curry.

Snack: A handful of walnuts

Day 3:

Breakfast: Keto Poha.

Lunch: Palak Paneer, with a side of cauliflower rice.

Dinner: Tofu Tikka, with a side of mixed greens salad.

Snack: Cheese cubes with roasted peanuts.

Day 4:

Breakfast: Moong Dal Chilla, with a side of mint chutney.

Lunch: Keto Dosa.

Dinner: Bhindi Masala served with a bowl of Greek yogurt.

Snack: Spiced roasted makhana.

Day 5:

Breakfast: Besan Chilla, with a side of fresh coriander chutney

Lunch: Cauliflower Rice Stir-fry with Tofu and bell Peppers.

Dinner: Methi Thepla, served with a side of yogurt

Snack: Mixed seeds (sunflower, pumpkin, chia) roasted with a pinch of salt.

Day 6:

Breakfast: Keto Idli served with coconut chutney.

Lunch: Shahi Paneer, with cauliflower rice.

Dinner: Mushroom and Paneer Curry with a side of roasted bell peppers.

Snack: A few pieces of dark chocolate.

Vegeterian keto - Idli Recipe

---- Click to check the recipe ----

Day 7:

Breakfast: Paneer Bhurji.

Lunch: Palak Paneer with a side of sautéed cauliflower rice.

Dinner: Broccoli and Cheese Soup.

Snack: Keto Coconut Ladoo

Check our Keto Meal Plan For 30 Days App

https://play.google.com/store/apps/details?id=in.fitnessfeasts.daysketo&pcampaignid=web_share

FAQ

What should you eat on a vegetarian keto diet?

On the vegetarian keto diet, we mostly consider those plant-based foods that are high in healthy fats and low in carbs but moderate levels of protein. For low-carb vegetables, you can go with spinach, broccoli, and mushrooms. Chia seeds, flaxseeds, and Avocado can give you healthy fats easily. Tofu, cheese, and tempeh are good for high-protein keto diet food.

Are vegan foods a good fit for a keto diet?

Yes, vegan foods can be a good fit for a keto diet with careful planning. You have to ensure you are getting the right amount of nutrients while keeping your carbs intake low. Nuts and seeds are high in good healthy fat and also low in carbs. For protein-rich food, you can consider Tofu and soya-based protein food.

What Indian foods are keto? Which dal is keto?

Many Indian foods can be considered as keto food. You need to look for low-carb, high-fat, and moderate-protein Indian foods. Paneer dishes are a good choice for keto, like Paneer tikka. Cauliflower rice, Gobi masala, and cauliflower curry are very good options for high-carb keto Indian food. Chicken curry and coconut milk-based Indian food are also good for a Keto diet.

Dals like masoor dal (red lentils) and moong dal (split yellow lentils) are low in carbs. So you can take in a small amount. While chana dal and rajma dal are high in fiber. So it should be avoided or you can go with a small portion.

What protein can vegetarians eat on keto?

Soya-based keto food and dairy-based keto food can be good choices for vegetarians. Cheese, and yogurt, are excellent sources of protein and fat. , Vegetarians can consider walnuts, chia seeds, and hemp seeds to be good sources of protein and healthy fats. Tofu and soya-based foods are also good and can be eaten on keto.

Is curd allowed on keto? Is ghee OK for keto?

In keto, we used to consume low-carb and high-fat food. So both curd and ghee are allowed on keto. Plain curd or curd without any sugar, is low in carbohydrates. You can also take natural yogurt with no added sugars.

Ghee is clarified butter, so you can take it in your keto diet. It is low in carbs and high in fat. But you need to consume ghee in moderation to stay within your fat goals.

What food protein is best for keto? Is Dal allowed in keto?

The best food proteins for keto are those that are low in carbs and high in fat, such as chicken, pork, fish, eggs, and cheese. As for Dal, it can be a part of a keto diet, but it's important to choose low-carb dal, such as moong dal, and masoor dal (red lentils). It's always a good idea to maintain the serving size to make sure you are staying within your daily carb limit.

Category: 7 day vegeterian keto food chart