A Comprehensive Guide On Vegetarian Keto Diet Food: All You Need to Know, Revealed!

keto diet vegetarian

I’m sure a lot of you are scrolling through endless posts on the keto diet, which is exactly how I started out when trying to lose weight. I get you, it’s dizzyingly complicated, especially when you don’t have that rock-solid plan. You know what makes it even more challenging? Being a vegetarian looking for high-fat options.

I was in a dilemma during the first few days of constantly searching meal plan after meal plan. Every plan I saw had MEAT! I mean, let’s face it: What else is high-fat to eat other than huge slabs of bacon and grass-fed meat? Isn’t it possible to reach ketosis without it?

Fortunately, the answer is YES! But wait- it’s going to require a bit of more thought and planning.

That’s why I did the research myself and compiled a list of vegetarian keto diet food so you won’t have to as much endless scrolling as I did before!

What to Know Before Going Keto

But wait! Before I get into the list of all the food you can eat, let’s first delve into the keto diet.

We all know that the keto diet has us consuming high-fat and low-carb food but is it safe to try it out without the meat? Yes, but it won’t be easy. Because a vegetarian diet is filled with carbohydrates, it contradicts the keto diet. And depending on what kind of vegetarian you are, you may be avoiding all types of meats, which are usually the sources of protein recommended in the typical keto diet.

So take note that while it’s possible to be both vegetarian and stay in ketosis, it will be quite limiting. That’s why it’s important to be creative, focus on whole foods, and to remember getting your fix of vitamins and minerals from supplements and healthy choices.

The Ultimate Vegetarian Keto Diet Food List

Now that we’ve got that out of the way, let’s now move on with how to begin the keto diet!

While you don’t need to go crazy and buy everything I point out (not all of us are rich or have the time to meal plan carefully!), it’s still great to have a whole list in one place rather than go to different websites (like what I did) and get different opinions.

Anyway, I’m babbling. Here is a list of all the vegetarian keto diet food you can eat, separated into categories:

Nuts and Seeds

keto diet vegetarian seeds

Nuts and seeds are great sources of protein and fat. Just remember to eat them in moderation as they bulk up on calories! Here are the low-carb options:

  • Almonds
  • Brazil Nuts
  • Walnuts
  • Macadamia Nuts
  • Hazelnuts
  • Pecans
  • Chia Seeds
  • Flax Seeds
  • Pumpkin Seeds
  • Sunflower Seeds
  • Hemp Seeds

Healthy Oils

keto diet vegetarian oil

While oil is pure fat and should be focused on, you need to have the RIGHT oils. So here are the healthy oils you should have for cooking or drizzling on your dishes:

  • Almond Oil
  • Avocado Oil
  • MCT Oil
  • Olive Oil
  • Coconut Oil
  • Butter

Fruits

We all know avocado is low-carb but how about the rest? If you’re a fruit-lover, you’re going to have to wean it off a bit because of its high sugar content. Fortunately, besides avocados, there are a few fruits you can still eat in small amounts:

  • Avocados
  • Coconut
  • Blueberries
  • Strawberries
  • Raspberries
  • Lemon
  • Lime
  • Olives

Vegetablesketo diet vegetarian veggies

Yes, it’s possible to still have your fix of vegetables as long as it’s low-carb and not as starchy. You don’t need to eat vegetables raw, so don’t be scared of it! Throw it in a pan with some butter and seasonings and you’ll begin enjoying what your mom used to make you eat as a kid!

You can prepare veggies for your favourite type of fast food except that your food will actually have some real nutritional value. Burgers from mushrooms and onions, chips from healthy sweet potatoes, fried slices of zucchini sparkled with fresh herbs. It will look and taste way more fun!

  • Artichoke Hearts
  • Dark leafy vegetables like asparagus, broccoli, spinach, kale, lettuce
  • Cauliflower
  • Bell Peppers
  • Celery
  • Cucumbers
  • Zucchini
  • Eggplants
  • Mushrooms
  • Onions
  • Squash (winter types)

Pantry Staples

keto diet vegetarian coconut

If you like to bake, these are the absolute necessities to keep in your pantry if you ever feel like you need to make something sweet without the sugars!

  • Almond or Coconut Flour
  • Nut Butters
  • Coconut Milk
  • Cocoa Powder
  • Baking Powder and Soda
  • Psyllium Husk
  • Nutritional Yeast
  • Vanilla Extract
  • Low-Carb Sweeteners such as stevia or erythritol

Low-Carb and High-Protein Food:

Since we can’t rely on meat as our source of protein, here are the following substitutes to stock up for your fridge:

  • Seitan
  • Tempeh
  • Tofu
  • Heavy whipping cream
  • Cream cheese and cottage cheese
  • Plain Yogurt
  • Hard and soft cheese

Keto Sauces and Condiments

You can make your own condiments at home but knowing me, I’m too lazy and just go for these non-carb sauces:

  • Chilli or hot sauce
  • Mustard
  • Worcestershire sauce
  • Mayonnaise (if you still consume eggs)
  • Sugar-free ketchup
  • Sugar-free or high-fat salad dressing
  • Soy sauce
  • Tomato sauce (check labels for sugar)
  • Any vinegar
  • Wasabi paste
  • All kinds of herbs and spices

Freezer Items

If you’re like me, you’re going to need something quick and easy to make straight from the freezer:

  • Meat substitutes
  • Frozen vegetables and berries

Lazy Hacks On Achieving Ketosis 446

I get it, I get it. A lot of us here are lazy and can’t seem to get that proper meal and exercise plan straight. So how can you still shed the fat without cooking up a storm or hitting the gym for hours?

Besides learning about the food you can eat, check out some of these weight loss tips if you’re lazy AF like I am:

Yes, You Better Exercise

Sure, you can lose weight purely through eating. But if you want that toned body with a bit of muscle peaking out for the beach, then you’re going to need to work for it.

If you haven’t hit the gym for so long, don’t worry! I’ve been there and brisk walking has done wonders. Light cardio and learning about weight training can help build and retain those muscles.

Start off with working out at home or the gym three to five times a week for half an hour. Work your way up there as you build your endurance and learn new moves.

Have Enough Sleep

The benefits of proper sleep schedules are vast. It isn’t just about getting energy for workouts in the morning or staying focused. Through getting the proper sleep, you’ll be able to reduce those midnight cravings and lessen the symptoms of the dreaded keto flu!

Make sure that you get your seven to nine hours of sleep per night. Fix your sleep hygiene through following a consistent sleep schedule for your body to get used to it. No more weird cravings and messed up blood sugar levels that have you eat more!

Getting Motivation and Support

It isn’t just about the physical aspects of the diet but the mental conditioning as well! You don’t know how many times I’ve considered throwing in the towel and giving up because of minor mistakes. That’s why I was so lucky to have found motivation from loved ones and found a few workout buddies along the way.

Besides staying consistent with your meals and exercise, find motivation from family and friends. You can even have a journal or install apps that help keep you on track of your fitness goals. Remember, it will take time to shed the pounds and see results. Don’t give up so quickly and give it a few weeks before you see positive results!

Have You Heard of the Lazy Keto?

If you’re the ultimate lazy dieter like I am and can’t do with calories and strict macro counting, then try the lazy keto. It isn’t the quickest way to lose weight compared to counting but it can help if you’re really too busy or can’t be bothered with all those numbers!

It all starts with reading the labels and learning about the basic values of food and carb levels. Tracking at one point in your life can help you get a gist of what your body needs.

Another way to do a lazy keto diet is through intuitive eating. One meal a day, which is basically intermittent fasting, can have you eat all the fatty food you want while losing weight. But this may depend on you, so try to experiment with whatever works to ensure good health AND weight loss.

Wrapping It Up

If you thought to find vegetarian keto diet food was tough, the next few steps are going to end up being a challenge! But hey, don’t worry. The keto diet isn’t some monster that will have you sacrifice your soul (and favourite foods) to the gods, even if you are a vegetarian. As long as you know what kind of food to eat and what you can do to shed some more fat, you’ll get ripped in no time!

Instead of trying to think about what you can’t eat, use this vegetarian keto diet food list as a starting point to plan out your meals today.

Got any questions or want to share your own tips and experiences for other lazy keto dieters? Share them down below! I would love to hear what you’ve got to say about reaching ketosis without the meat.

About the author Layla Parker

My name is Layla and I’m a writer at Howtonight.com – lifestyle blog which mostly focuses on health and nutrition but we also publish articles related to pets, travel, and entertainment.