A ketogenic diet plan for vegetarians doesn’t sound like something that could work out. Most of us associate ketosis with a diet that is higher in fat and protein and has a deficient carb intake and we almost immediately link high protein diet with meats and eggs.

Considering the high protein part of that equation, a ketogenic diet meal plan made for vegetarians might seem like something of a contradiction in terms. But it is possible to achieve and remain in ketosis while following a vegetarian diet.

Vegetarian foods have a bad reputation of being high on carbs and therefore trying to achieve ketosis with vegetarian diet plans is tricky business. Here is a list of foods that should be avoided on a vegetarian keto diet:

  • Grains: Like rice, cereal, and corn.
  • Legumes: Like beans, lentils, and peas.
  • Tubers: Like yams and potatoes.
  • Some Fruits: Like bananas and grapes that are loaded with carbs.

 

Vegetarian Foods to eat and that you can put on your shopping list include:

  • Leafy Greens: Like kale and spinach. Low on carbs and extremely high on protein, they are ideal for vegetarian keto diets.
  • Vegetables: Like cauliflower, broccoli, and zucchini.
  • Full Fat Dairy and Eggs: Like cream, butter, goat’s cheese, etc.
  • Nuts and seeds: Like almonds, pumpkin seeds, walnuts, sunflower seeds, chia nuts  etc.
  • Berries and Low Glycemic Fruits: Berries such as blackberries, raspberries, and blueberries have very few natural carbs .
  • Avocado and Avocado Oil: They are delicious and full of healthy fats.
  • Fats : coconut oils, red palm oil and olive oil.
  • Tofu: It is high protein ingredient which is derived from soybeans and has a high calcium and protein content. It is also very versatile in cooking and can be a viable meat substitute if properly prepared.
  • Tempeh: Also derived from soybeans, but it has a much firmer texture. Also used as a meat substitute.

The central point of ketosis is absence of carbs and replacing it with fats .Eating meat is not essential to achieve ketosis. The protein can be replaced by nuts and seeds or by dairy products and meat substitutes.

 

By Saloni Sethi