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Vegetarian Keto Diet: Meal Plan & Foods To Eat 2024
Updated on
- Written by Heather Freudenthal, Health Coach
Medically reviewed by
Brittany Ferri, Ph.D.
The vegetarian keto diet puts a whole new spin on traditional keto. A standard keto diet requires eating macronutrients in roughly the following breakdown: 70% fat, 20% protein, and 10% carbs.
If one were following a standard keto diet without any other limitations, it wouldn’t matter where these sources of macros came from, as long as this ratio was upheld.
However, the vegetarian keto diet requires one to find their protein and fat from mostly plant-based sources, rather than from meat, fish, dairy, or eggs. Encouraging the inclusion of nuts and seeds in the dietary plan facilitates the adoption of a healthy vegetarian keto diet.
In fact, chia seeds can be used for weight loss, flaxseeds can help you lose weight while offering other health benefits. If you need additional support while on the keto diet, check out the best multivitamin for keto.
Keto Diet For Vegetarians
Discovering the diversity of a keto diet for vegetarians is made easy with a thoughtfully curated meal plan featuring delicious combinations of non-starchy vegetables, vegetarian protein sources, and healthy fats, catering to the unique nutritional needs of individuals on a vegetarian keto journey.
- Day 1: A Wholesome Vegetarian Keto
- Day 2: A Balanced Vegetarian Keto
- Day 3: A Nutrient-Rich Vegetarian Keto
Sample Vegetarian Keto Diet Meal
A sample meal for a healthy vegetarian keto diet might include a cauliflower rice stir-fry with low-carb vegetables like broccoli and bell peppers, cooked in MCT oil. Topped with avocado slices, this dish aligns with the principles of a ketogenic diet, providing a satisfying and nutritious option for those following a healthy vegetarian keto diet.
Day One: A Wholesome Vegetarian Keto (Approx. 350 Calories)
Day one embraces a vegetarian keto lifestyle with a variety of plant-based ingredients, rich in nutrients and flavors. Each meal is carefully crafted to align with your dietary goals, offering a diverse range of textures and tastes throughout the day.
| Breakfast | |
| Whole grain toast | One |
| Eggs | Two |
| Sliced mushrooms | One cup |
| Diced tomatoes | One half cup |
| Sliced black olives | One cup |
| Feta cheese | Two tablespoons |
| Olive oil | One tablespoon |
| Lunch | |
| Mixed salad greens (lettuce, spinach, arugula, etc.) | Two cups |
| Cheese (e.g., feta or your preferred cheese) | One quarter cup |
| Sliced cucumber | One half cup |
| Diced tomato | One half cup |
| Bell pepper | One half |
| Red onions | One quarter |
| Carrot | One |
| Hearts of palm | Three- four medium |
| Extra virgin olive oil | Two tablespoons |
| Balsamic vinegar | One tablespoon |
| Dijon mustard | One teaspoon |
| Dinner | |
| Cauliflower rice | Two cup |
| Egg | One |
| Mozzarella cheese | One cup |
| Dried oregano | One teaspoon |
| Veggie toppings (e.g., bell peppers, cherry tomatoes, olives, spinach) | One half cup |
| Garlic powder | One half teaspoon |
| Mixed salad greens | Two cups |
| Cherry tomatoes | One half cup |
| Cucumber | One quarter |
| Red onion | One quarter |
| Olive oil | One tablespoon |
| Balsamic vinegar | One tablespoon |
Day Two: A Balanced Vegetarian Keto (Approx. 1540 Calories)
Day two emphasizes a diverse range of flavors and nutrients, incorporating low-sugar fruits, vegetables, and plant-based proteins. The meals are designed to provide a satisfying and nourishing experience, supporting your vegetarian keto journey with wholesome ingredients.
| Breakfast | |
| Whole milk | One cup |
| Low-sugar fruits (e.g., berries, raspberries) | One half cup |
| Vegetables (e.g., spinach, kale) | One quarter cup |
| Almond or peanut butter | One tablespoon |
| Avocado | One half |
| MCT oil | One tablespoon |
| Lunch | |
| Cooked lentil pasta or spiralized zucchini noodles | One cup |
| Mixed vegetables (e.g., bell peppers, cherry tomatoes, spinach, broccoli) | One cup |
| Avocado | One half |
| Olive oil or tomato sauce for drizzling | One tablespoon |
| Dinner | |
| Eggs | Four |
| Fresh spinach | One cup |
| Feta cheese | One half cup |
| Red onions | One quarter cup |
| Olive oil | One tablespoon |
| Mixed nuts (e.g., almonds, walnuts) | One quarter cup |
| Mixed seeds (e.g., chia seeds, pumpkin seeds) | One tablespoon |
Day Three: A Nutrient-Rich Vegetarian Keto (Approx. 1230 Calories)
Day three unveils a culinary journey rich in plant-based proteins, vibrant vegetables, and omega-3 options. From the hearty Tofu Scramble breakfast to the choice between Roasted Salmon or Tempeh for dinner, it epitomizes a wholesome and satisfying vegetarian keto lifestyle. This day’s menu invites personalization to align with individual preferences, ensuring each meal is a celebration of balanced, nourishing flavors.
| Breakfast | |
| Tofu | One cup |
| Mushrooms | One half cup |
| Fresh spinach | One cup |
| Broccoli florets | One half cup |
| Olive oil | One tablespoon |
| Lunch | |
| Bell peppers | Two |
| Eggs | Four |
| Cheddar cheese | One cup |
| Tomatoes | One cup |
| Fresh spinach | One cup |
| Dinner | |
| Salmon fillets | Six oz |
| Olive oil | Two tablespoons |
| Lemon juice | One tablespoon |
| Garlic | Two cloves |
Vegetarian Keto Diet: What Is It?
The vegetarian keto diet is a variation of the ketogenic diet that eliminates meat and focuses on plant-based sources of protein and healthy fats. This dietary approach combines the principles of a keto diet, which emphasizes low-carb and high-fat intake, with a vegetarian lifestyle. In a keto vegetarian diet, individuals rely on nutrient-dense, low-carb vegetables, and incorporate healthy fats such as avocados, nuts, seeds, and plant oils. This way, the body enters a state of ketosis, burning stored fat for energy. This specialized diet aims to promote weight loss, stabilize blood sugar levels, and support overall health through the consumption of wholesome, plant-based fats.
A keto diet says carbs should be limited to 10%, protein should be limited to 20%, and the bulk of the diet (about 70%) should come from fats.
A vegetarian keto diet says that, while adhering to these rules, food should come mostly (or entirely) from plants rather than animals.
Keto Diet For Vegetarians: Foods To Eat
- Seeds: Hemp, chia, flax, sesame, sunflower, pumpkin, poppy
- Non-starchy vegetables: Broccoli, kale, spinach, asparagus, cauliflower, peas
- Nuts: Walnuts, almonds, pecans, Brazil nuts, cashews, pine nuts
- Beans: Lima, lentils, navy beans, black beans, soybeans, kidney beans (Note: beans are high in carbs so they should be eaten in moderation)
- Soy
- Eggs: Some vegetarians include eggs
- Full-fat dairy: Some vegetarians have dairy
- Fish: Pescatarians eat fish, but no other meat
Vegetarian Keto Diet Plan: Foods To Avoid
The main foods to avoid on any ketogenic diet are carbohydrates and sugar, however, if you’re following this vegetarian diet, you’ll also need to avoid some animal foods. Avoid:
- Grains: Rice, quinoa, buckwheat, oats
- Starches: Potatoes, bread, squash
- High-sugar fruits: Bananas, apples, pineapple, grapes
- Sugar: Any sugary food, including processed foods and high-sugar fruits
- Meat, poultry, and fish: This will vary depending on what type of vegetarian you are
- Eggs: This will also depend on what type of vegetarian you are
Different Types Of Vegetarians
All vegetarians aren’t identical. There are six different sub-categories of vegetarians, broken up by level of strictness and inclusiveness. They are:
- Vegans – These vegetarians eat no animals or animal products whatsoever, including meat, poultry, fish, dairy, eggs, and even honey.
- Lacto-vegetarians – These vegetarians eat no meat, poultry, fish, or eggs (just like vegans), but they do eat dairy.
- Ova-vegetarians – These vegetarians eat no meat, poultry, fish, or dairy (just like vegans), but they do eat eggs.
- Lacto-ovo-vegetarians – These vegetarians eat nothing that requires animal slaughter, which means no meat, poultry, or fish. However, eggs and dairy are allowed.
- Pescitarians – These vegetarians do not eat meat or poultry but they do eat fish.
- Flexitarians – As the name suggests, flexitarians are more flexible with their diet. They prioritize plant foods, but not all the time, allowing some meat, fish, poultry, eggs, and dairy as desired.
Health Benefits Of The Vegetarian Ketogenic Diet
Aids In Blood Sugar Regulation
Studies have shown that vegetarian-based diets can help manage blood sugar[1], and in turn, prevent and help treat diabetes. A ketogenic diet may also have positive effects on blood sugar, including improving insulin sensitivity[2].
Therefore, eating vegetarian diets may be especially helpful in regulating blood sugar and keeping diabetes at bay.
Aids With Weight Loss
Dieters have consistently turned to keto diets to help aid in weight loss. This eating approach can be particularly effective because once you enter ketosis, the body burns fat for energy rather than carbs. Limiting carbs leads to increased fat-burning and reduced sugar intake, aiding in weight management
Additionally, a vegetarian eating approach has also been associated with weight loss[3].
Good For Animals And The Environment
While there are environmentally friendly ways to consume animals and animal products, the fact remains that animals have to die in order for humans to eat them. Many people choose to be vegetarian keto diet or vegan keto diet for this reason – wanting to avoid unnecessary animal slaughter.
If you’re already following vegetarian keto recipes and feel confident you can remove meat and fish without losing nutrients in your diet, this consideration may appeal to you.
Heavily Plant-Based
A heavily plant-based diet forms the foundation of good health and promotes gut microbial diversity. Switching to a vegetarian diet can encourage increased consumption of plant-based foods. Whenever you remove animals and animal products (such as dairy and eggs) from the diet, it’s best to fill the void, and the only option is plant-based sources of nutrients.
For example, eating lots of spinach for calcium instead of cow’s milk, or chia seeds for iron instead of steak.
Disease Prevention
Both the keto and vegetarian diets have been studied for disease prevention. Combining the two eating styles (low carb/high fat and fewer animal products) can further enhance health and protect against various diseases including diabetes[4], cancer, and heart disease.
Vegetarian Keto Diet Drawbacks
Nutritional Deficiencies
Anytime you remove entire food groups from the diet, you inherently miss out on the nutrients they provide[5]. In the case of removing animal products, this can lead to a lack of iron, B-12, amino acids, and omega-3 fatty acids (from fish), or calcium (from dairy).
Additionally, carbohydrates provide many vitamins and minerals (such as B vitamins) as well as beneficial fiber, therefore, reducing them in the diet can deplete these nutrients.
Keto Flu
When your body enters ketosis, switching from burning carbs to burning fat, the adjustment can feel unpleasant – similar to having the flu[6]. This is a normal response to the change and may take a few days or even weeks to resolve.
While it can be uncomfortable, it’s worth sticking with it to reap the benefits you may have been seeking when starting the diet. However, if the flu-like symptoms continue for longer than a few weeks or become severe, it’s best to consult a doctor.
Restrictive
The keto diet alone is very restrictive because it requires a drastic carbohydrate reduction. Carbohydrates take up a large group of foods, including grains, starches, fiber, legumes, fruits, and sugar.
It can be challenging to adhere to a keto diet and even more so when animals and/or animal products are also restricted. Individuals who opt for this eating approach should possess a thorough understanding of the challenges associated with excluding entire food groups.
Potential To Binge
Because this vegetarian diet is very restrictive, it has the potential to trigger disordered eating behaviors, such as binging. Binging involves eating certain types or portions of food in excess and too frequently, leaving us feeling sick and out of control.
This often occurs in response to being overly restrictive, as a way to “rebel” against the restrictions or to make up for a lack of satiety.
Final Thought
The vegetarian keto diet can be a challenging one to follow, though may prove beneficial for certain individuals. This eating approach incorporates all the elements of a standard keto diet (low carb high fat) and introduces a personalized level of vegetarianism.
Some individuals may choose to eat fish, but no meat, eggs, but no dairy, or choose to abstain from all animal products entirely (vegan).
Eating a vegetarian keto diet can offer several health benefits, but because of its restrictive nature and the potential for nutrient deficiencies, you should consult your healthcare provider before attempting this diet.
+ 6 sources
Health Canal avoids using tertiary references. We have strict sourcing guidelines and rely on peer-reviewed studies, academic researches from medical associations and institutions. To ensure the accuracy of articles in Health Canal, you can read more about the editorial process here
- Yokoyama, Y., Barnard, N.D., Levin, S. and Watanabe, M. (2014). Vegetarian diets and glycemic control in diabetes: a systematic review and meta-analysis. [online] 4(5), pp.373–82. doi:https://doi.org/10.3978/j.issn.2223-3652.2014.10.04.
- Expert Review of Endocrinology & Metabolism. (2018). Implementing a low-carbohydrate, ketogenic diet to manage type 2 diabetes mellitus. [online] Available at: https://www.tandfonline.com/doi/full/10.1080/17446651.2018.1523713.
- Huang, R., Huang, C.-C., Hu, F.B. and Chavarro, J.E. (2016). Vegetarian Diets and Weight Reduction: a Meta-Analysis of Randomized Controlled Trials. [online] 31(1), pp.109–116. doi:https://doi.org/10.1007/s11606-015-3390-7.
- Tina H.T. Chiu, Pan, W.-H., Lin, M.-N. and Lin, C. (2018). Vegetarian diet, change in dietary patterns, and diabetes risk: a prospective study. [online] 8(1). doi:https://doi.org/10.1038/s41387-018-0022-4.
- Clarys, P., Deliens, T., Huybrechts, I., Deriemaeker, P., Vanaelst, B., Willem De Keyzer, Hebbelinck, M. and Mullie, P. (2014). Comparison of Nutritional Quality of the Vegan, Vegetarian, Semi-Vegetarian, Pesco-Vegetarian and Omnivorous Diet. [online] 6(3), pp.1318–1332. doi:https://doi.org/10.3390/nu6031318.
- Bostock, S., Kirkby, K.C., Taylor, B.V. and Hawrelak, J. (2020). Consumer Reports of ‘Keto Flu’ Associated With the Ketogenic Diet. [online] 7. doi:https://doi.org/10.3389/fnut.2020.00020.
Written by:
Heather Freudenthal, Health Coach
Medically reviewed by:
Medically reviewed by:
