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THE ULTIMATE BEGINNERS GUIDE TO THE VEGETARIAN KETO DIET WITH SAMPLE MEAL PLAN

vegetarian keto diet ketotarian meal plans

Although healthy and better for the planet, vegetarian diets traditionally are carb-heavy and fat-deficient, which can lead to unwelcome flab. No one wants that! So, since the ketogenic diet has been scientifically proven to blast fat into kingdom come while benefiting your body in other positive ways, combining these two lifestyles may just be your ticket to a longer, healthier life.  

What Is The Vegetarian Keto Diet?

A quick and simple description of a vegetarian keto <https://kindandketo.com/vegan-keto-blog/keto-diet-for-vegetarians-the-essential-guide-for-a-happy-veggie-filled-life/> diet is cutting out all meat, fish, and poultry from your diet while also restricting carbohydrates. Changing your lifestyle to a vegetarian keto one will reduce your carbon footprint, decrease animal abuse, while you reap other benefits of keto, such as decrease in insulin resistance, more stable blood sugar levels, drop in diseases like diabetes, Alzheimer’s and Parkinson’s. But let’s not jump the gun – the benefits of a vegetarian keto diet will be discussed in more detail later. 

For now, let’s focus on why you would want to go the vegetarian keto route. 

Firstly, as mentioned above, vegetarians tend to eat a lot of carbohydrates. This can lead to annoying side-effects, such as:

  • Feeling tired all the time
  • Bloated tummy
  • Cravings, especially for carbs and sugars
  • Difficulty losing weight 

To lessen these negative side-effects and keep you living your best vegetarian life, cutting carbs sounds like a good idea. 

Enter the Ketogenic Diet. 

By limiting carbohydrates, you will go into ketosis <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3680567/>, and this is the rabbit in keto’s hat. 

Keto-what?

Your body turns carbohydrates and sugar into glucose – its primary energy source. But you don’t want your body to run on glucose, you want it to eat away that muffin top! To do that is fairly simple – limit carbohydrates to less than 5-10% of your daily calories. 

By doing this, you will turn your body into a fat-burning furnace through a metabolic process called ketosis. Basically, if your body does not have glucose to use for energy, it will turn to your fat stores. It’s a win-win situation, albeit easier said than done for most; kicking the carb habit is not easy. 

According to research published by the American Journal of Clinical Nutrition < https://academic.oup.com/ajcn>, carbohydrates, especially fast-digesting carbs like bread and sugar, can be addictive. It actually stimulates regions of the brain that control cravings and addiction. 

Cutting the Carbs 

Another misconception is that vegetarians may not meet their daily nutritional and protein needs if they limit carbohydrates in their diets. Luckily, that isn’t the case as you will soon see. It is possible for vegetarians to get all the nutrition they require even by cutting out carb-heavy vegetables. As long as they fill up with healthy fats and adequate protein from humane sources. 

Since the two main animal products you are allowed to eat – eggs and dairy – are packed with nutritional goodness, you will be more than fine when adopting a vegetarian keto lifestyle. 

Fat facts

Fat plays an important role in a keto diet; it actually makes up 75% of your daily calorie intake when eating the keto way. But doesn’t fat make you fat? Nope. Consuming high amounts of good fats, in reality, has some neat health benefits, including:

  • Makes you feel fuller for longer
  • Keeps you warm
  • Builds cells
  • Protects your organs
  • Helps with the absorption of vitamins
  • Aids your body in functioning correctly 

But! 

Not all fats are made equal, and that donut staring back at you in the office kitchen, unfortunately, does not make the cut. 

Good fats include saturated fats from coconut or palm oil; monosaturated fats that you’ll get from avocados, nuts, seeds and plant-based oils like olive, canola, sesame; and polyunsaturated fats from oils such as soybean, sunflower, corn, and from walnuts and tofu. 

Then there is the bad fat. This is the type of fat you find in processed foods, junk food, fast food and baked goods from your corner store.  

The fat bottom line

Fats are not the bad kids they are made out to be, especially when you’re on a vegetarian keto diet. The most important thing to remember is to get them from the correct sources. Keep in mind that when you enter ketosis, your body will use fat as its energy source – you don’t want it to run on the re-used grease that donut was fried in, do you?

Is The Vegetarian Keto Diet Safe?

Not only is the vegetarian keto diet safe, but it also has other benefits, such as:

  • Lose weight but maintain muscle
  • Control cravings
  • Boost your metabolism
  • Lower blood pressure
  • Regulate insulin and fight insulin resistance
  • Boost your brainpower
  • Increase energy

That being said, adopting a vegetarian keto lifestyle can have some negative effects on your health. These side effects are, however, easy to manage and even avoid from the beginning. 

Let’s have a look at possible side-effects <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2633336/> to look out for when your body transitions from glucose to fat as a fuel source. 

The good news is, all of these symptoms are only temporary as your body transitions to a new energy source. By drinking enough water, eating nutritionally dense food and resting enough, you will be able to show these unwanted keto guests to the door quickly. 

Supplementation will also help, especially if you focus on taking in enough magnesium, sodium and potassium as these will knock muscle cramps, headaches and insomnia off the side-effects list. 

So, that covers the keto side, but going vegetarian is not without its own hiccups. 

Deficiencies 

Vegetarians are well aware that they need to be on the lookout for specific deficiencies; plant foods, in all honesty, don’t contain all of the nutrients needed for good health. 

Studies have found that vegetarians are predisposed to the following deficiencies: 

  • B12
  • Calcium
  • Iron
  • Zinc 
  • EPA and DHA (Long-chain fatty acids)
  • Vitamin A
  • Vitamin D
  • Vitamin K2

Due to goitrogen, a plant compound found in soy and some greens, the possibility of vegetarians not producing enough cholesterol also exists. This weakens the thyroid, which of course leads to fluctuating weight, hair loss, and more dangerous problems.  

Fortunately, going vegetarian is not an impossible task (as millions around the world will attest). The essential thing is to follow some key strategies to make sure to keep any deficiencies at bay. 

  • Avoid overly processed foods, junk food, fake food, etc. These foods are usually calorie-dense and contain little nutritional value. It is vital to eat real food. 
  • If you soak and sprout nuts and seeds, the mineral-bonding proteins that weaken absorption will be neutralized. 
  • Get your Vitamin K2 by eating a lot of green leafy vegetables. This will be easy, as these veggies are a staple on the vegetarian keto diet. 
  • Sauerkraut, fermented soy, kimchi and other fermented foods can improve digestion and absorption. 
  • Keep your thyroid happy by consuming iodine-rich foods like seaweed.
  • Take a zinc supplement if your skin is unusually dry and you find yourself falling ill more often. 
  • Vitamin C-rich foods will boost iron absorption. If, however, you find that you are not meeting your iron needs, you can drink an iron supplement. 
  • Drink the following supplements:
  • Vegan DHA+EPA
  • Vegan vitamin D3
  • B vitamins, especially B12
  • Taurine
  • Carnosine
  • Creatine

Overview Of Vegetarian Keto Diet

Changing your diet will take some careful planning.

The basic macro-nutrient breakdown you should be aiming for is an intake of 20% protein, 5-10% carbohydrates, and 75% fat. Of course, since you are going vegetarian, no meat, fish and poultry are allowed. Instead, you will be eating plant-based proteins, eggs and high-fat dairy, and that will cover your protein needs. For veggies, you will leave starchy vegetables off your plate for the most part and replace them with leafy greens and other keto-friendly veg. 

Below is a list of low-carb vegetables you are more than welcome to load your plate with. (Keeping your daily calories and macros in mind, of course).

Keto-Friendly Vegetables 

This is by no means an exhaustive list but will nonetheless give you an idea of what vegetables to eat on a ketogenic diet. 

How To Plan Your Meals

Planning your meals will depend on a few factors, including your goal (which will indicate your daily calorie allowance), and your level of activity. 

It will be necessary, especially with vegetarian keto, to track your macronutrients with an app like MyFitnessPal <https://www.myfitnesspal.com/> or another tracking app. That way, you can make sure you are consuming:

20% protein

5-10% carbohydrates

75% fat  

When it comes to getting yourself into ketosis, it is recommended that you never go above 50g of carbs a day. For example, if your daily calorie allowance is 1600 or less, you should eat no more than 30g of carbohydrates a day. 

However, people who are very active and exercise daily can up their carbs to 50g without having to fear any chance of being kicked out of the fat-burning metabolic state. 

A Big No-No

Carbohydrates are clearly in the bad bin when you’re following a vegetarian keto diet. But some carbs are worse than others and will affect you more negatively than, say, eating a potato would. 

You have probably guessed what the culprits are; bread, pasta and grains. Lucky for you, some genius minds out there came up with vegetarian and keto-friendly alternatives that will scratch that carb itch. Cauliflower turns into pizza and rice, zucchini makes spaghetti, and so on. Why not get creative in the kitchen and see what you can cook up to help combat any carbohydrate cravings – without making you feel bloated and tired and settling on your thighs. 

How Ketotarians Get Enogh Fat On The Vegetarian Keto Det

Dairy plays an important part in getting to your 70% fat consumption daily, but it doesn’t have to be your only source of fat. It is a good idea to include plant-based fats too! 

Oilove you

  • Avocado oil has the highest smoke point of all cooking oils and this makes it ideal for cooking, baking and deep-frying. Apart from its versatility, it is also loaded with healthy monounsaturated fats. Yipee! 
  • Coconut oil will give you a good dose of fatty acids and your body will love you for it as it is an ideal energy source when on keto. You’ve surely heard about the famous keto fat bombs? Well, coconut oil will help you create the perfect ones.
  • MCT oil will give you a potent energy boost. Derived from coconut and palm oil, it contains saturated fatty acids (medium-chain triglycerides) that go straight to your liver and get transformed into fuel. If you feel you’re in an energy slump, mix some of this into ANYTHING really, and you’ll soon be feeling like the Energizer Bunny. 
  • Olive oil is one of the safest and healthiest oils. Need we say more?
  • Red palm oil doubles as a supplement as it contains Vitamins A and E. Its carrot-like flavour and buttery texture makes it perfect for enriching the flavour of tofu, and so on. 

A word of caution, however, when buying palm oil, be sure to get it from a reputable source who only sells RSPO-certified or Certified Sustainable Palm Oil products. Other sources of palm oil may not make their products in a way that protects wildlife and the environment.

Now, to up your fat game, you can add some high-fat plant floods to your diet. These foods will not only increase your fat intake but also contains vitamins, minerals and fiber – it’s like a vegetarian keto homerun. 

All I avo wanted 

You’ve read about avocado oil and why it’s good for you, now take that and add vitamins, minerals, fiber and antioxidants and you will see why avocado is a great add-on to any keto-friendly plate. But that is not all, guess what…avocado can be turned into chocolate mousse. Yes, yes, amazing, we know. 

Nuts For Nuts

Hmmm, fat-rich and healthy deliciousness. Nuts and seeds can basically be described as any vegetarian’s BFF, don’t you think? It is such a great way to get in protein and good fats <https://kindandketo.com/how-and-why-to-activate-nuts-for-vegan-ketogenic/>. Then again, it’s not wise to rely on seeds too much as they contain high levels of omega-6 fats, which cause inflammation in the body. 

From Keto To Vegetarian Keto 

More and more people are deciding to go the vegetarian route to lessen their carbon footprint and save animal lives. In the past, it was a problematic decision to make as there wasn’t a lot of information out there to help guide wannabe vegetarians on a healthy path. But luckily, that’s all history now and transitioning from eating animal flesh to vegetarian can be a breeze. 

However, if you’ve been keto for long, you might struggle to make the mind shift from having bacon as one of your staples, to opting for tofu or another plant-based meat replacement. To make it easier, pick one day of the week and make it a meat-free day. This is a concept that a lot of people around the world have implemented to make a change in some small way, and it is a good starting point on your journey to full vegetarian. 

But, if you’re an all-in type of person, it is a good idea to plan ahead and select your week’s meals. That will make it easy to shop accordingly. 

Later on in this article, you will find an easy-to-use shopping list that will help you shop for all the vegetarian keto essentials. 

Nice to Meat you

Since cutting meat from your diet when you’re keto can be an intimidating and confusing task, you have to arm yourself with as much information as possible so that you don’t replace all meat with boring tofu and throw in the towel after one day.  

Tofu

Tofu has a bland rap, and if not prepared properly, you’ll soon witness to its tastelessness. But, when you’re a vegetarian, you will quickly have to learn how to prepare this soybean-based meat replacement as it is one of the diet’s staples. All you really need to do is make sure to marinate and spice it before cooking, and it can easily replace been, pork, poultry and even fish. 

If you buy the extra firm kind and press out the fluid, freeze it, and press out more fluid, it will actually be just as firm and chewy as real meat! 

Tempeh

This plant-based meat replacement is a little firmer than tofu and has a grainier texture. It is also made from soy – the fermented kind – and is a great alternative for fish and ground beef. 

It can be a bit bitter but steaming it for a few minutes before use will sort it out. 

Seitan

This ‘wheat meat’ is high in protein, low and fat and is a great source of iron to boot. It is made from wheat gluten, tamari, ginger, garlic and seaweed. But, since it contains a lot of gluten, seitan may as well be spelt Satan for those with gluten sensitivity and should be avoided. 

Processed Veggie Meats 

This can be a quick option if you’re in a hurry but always read the label before you buy any processed vegetarian ‘meat’. It can potentially contain harmful ingredients and is usually packed with carbs. So, choose the product with the lowest carb content and enough fat and protein per serving. Also, avoid any products that contain added sugars. 

The Best Vegetarian Protein Source for the Vegetarian Keto Diet

Now that we have put the minds of the keto dieters at ease, let’s look at other sources of protein to add to a vegetarian keto diet. 

First, nuts and seeds pack a massive protein punch, with one caveat, they also contain the most carbs. It is essential to keep the carb count of all food in mind, even when the high-protein content makes your little heart happy. 

Here is a breakdown of nuts and seeds with the most protein per 100g. 

  • Pumpkin seed: 30g of protein and 54g of carbs
  • Pistachios: 21g of protein and 28g of carbs
  • Almonds: 21g of protein and 22g of carbs
  • Sunflower seeds: 19g of protein and 20g of carbs
  • Flaxseeds: 18g of protein and 29g of carbs  

Believe it or nut, but peanuts deserve an honourable mention. Yes, yes, we hear you there in the peanut gallery; they’re technically not nuts but legumes. We know but does it really matter seeing as there are 24 grams of protein in a 100g of peanuts and only 16g of carbs? Ha! Potato, potatoe. Just give us the protein, please. 

If after a day’s eating, you find yourself not reaching your protein target, you can always reach for some protein powder. Look for 100% grass-fed whey or organic pea protein isolate when you’re out shopping. They might not be better from a nutritional perspective, but they’re healthier for the environment. 

Having a protein powder in your pantry at all times is a good idea because it is a quick and hassle-free way to make sure you meet your protein needs. You can mix it in with sauces, home-made vegetarian patties, or add it to your favourite smoothie, the kitchen ceiling is your limit! 

Vegetarian Keto Diet Without Soy

Two of a vegetarian’s protein sources – tofu and tempeh – are made from soy, and this is potentially problematic. Soy contains plant compounds called goitrogens, and these little buggers can weaken your thyroid. 

It may lead to you feeling tired, getting cold more easily, constipation, dry skin and inexplicable weight gain or loss. That is why it is very important to be aware of how you feel after consuming these protein replacements. If you experience any of the above-mentioned symptoms, then limit the amount of tofu or tempeh you eat. It’s also wise to take an iodine supplement to combat any of the side-effects.

That being said, there are people who stop eating soy products for other reasons. Research found that soy may contribute to the growth of breast cancer cells due to its estrogen-mimicking molecules. But before you go empty all your soy products into the trash, it is important to know that these studies were not done on humans but on animals. Studies that have actually been done on humans tell a different story – soy is actually linked to a drop in your chances of getting breast cancer or prostate cancer in men. These studies even show that women who have already been diagnosed with breast cancer are still allowed to consume soy products. 

The moral of the soy-ry?

The majority of people will experience no adverse effects when consuming soy and those who do encounter thyroid issues can just limit the consumption of foods high in goitrogen, including soy, broccoli, kale, etc. You can eat some iodine-rich vegetables < https://www.healthline.com/nutrition/iodine-rich-foods#section10> instead. 

Cost Of Going Vegetarian Keto?

It’s true when they say living healthily hurts your wallet. But living of off takeout and cheap processed food comes with a list of negative side effects, not even to mention the increase of your waistline. But, with a little imagination, you can cook vegetarian keto-friendly meals that won’t burn a hole in your pocket. 

Firstly, plan your meals in advance. That way, when you go shopping, you know exactly what you need to buy, taking away some of the temptation to load unnecessary and unhealthy ingredients into your trolley. Secondly, make some price comparisons before you go shopping. Look for the best prices. Of course, if you have to drive 20 miles for these cheapest prices, you will end up paying more in the long run. Use your common sense when hunting down the best options. Lastly, anything can be turned into restaurant-quality, mouth-watering, gobsmackingly good food with the right herbs and spices. Don’t misjudge the power of your spice rack! 

Is It Possible To Make Vegetarian Keto Gains In The Weight Room?

Oh yes! When it comes to building muscle, there are specific rules that will lead to success, and nothing is stopping vegetarians from making gains. Okay, maybe one thing – protein. If you want to grow your muscles, eating enough protein is essential. The amino acids, especially leucine, play a role in muscle growth and hitting your protein quota per day is something vegetarians will need to pay particular attention to. 

Here are the three building blocks for building muscle – it doesn’t matter if you’re vegetarian, vegan or keto; if you’re human, this will apply to you. 

1. Eat enough calories and enough protein

It’s basic science, really. You can’t build muscle if your body doesn’t have enough fuel to run on. So, it is vital to eat the right number of calories to pack on the muscle. You won’t really be able to put on muscle if you’re eating at a caloric deficit, so a surplus is what you should aim for – within limits, of course. The suggested protein intake is 0.5 to 0.8 grams per pound of scale weight. Following this should put you well on your way to the body of your dreams. 

2. Don’t forget essential amino acids  

Okay, not a lot of plant-based proteins have all the essential amino acids you will require to build muscle. But that hasn’t stopped millions of vegetarians from making gains. The trick is to mix various plant proteins in one meal to create ‘complete’ proteins. Want some more good news? Tofu and seitan are complete proteins! See, there’s a solution to every problem. Although these plant protein sources lack in the amino acid leucine, nothing is stopping you from supplementing with it. Consider drinking protein powder, mass gainer or pea protein isolate to help you bump up those essential amino acids and to get in some extra calories to help those muscles grow. 

3. Eat many times during the day 

To maximise the muscle-building process, it is advised that you split your meals evenly throughout the day. Since gaining muscles are triggered by leucine, you should make sure that each meal includes 3g of leucine; this will increase muscle protein synthesis. 

That’s it, basically. Of course, without exercise and lifting heavy, you’re not going to get anywhere. To read more about the nuances of making gains when vegetarian, check out this article <https://www.bornfitness.com/vegetarian-diet/>.

Vegetarian Keto Food/Shopping/Grocery List

This shopping list is by no means complete, but it is a good starting point to showing the vegetarian keto diet who is boss. 

Vegetarianism is growing in popularity around the world, and that means there will more vegetarian-friendly products on the shelves. Of course, make sure it is not in the keto bad bin! And always remember to read the label and check for any sneaky sugars or hidden carbohydrates. 

Vegetarian Keto Diet Combined With Other Programs

Intermittent Fasting

Intermittent fasting (IF) <https://drwillcole.com/the-definitive-guide-to-intermittent-fasting-exactly-what-to-eat-when/> is popular at the moment, and it is easy to see why. It has been scientifically proven that skipping a meal or two has various health benefits that include reducing your risk of Alzheimer’s Disease and Parkinson’s, as well as increase your lifespan. Actually, just thinking about skipping breakfast should make you already feel ten years younger. Combining IF and vegetarian keto is straightforward, dare we say effortless (except for those hunger pangs in the beginning). 

Basically, select a plan that fits your lifestyle. IF plans range from 16/8, 20/4, 23/1 (OMAD), or any other regime where you will abstain from eating for no less than 12 hours. Why 12 hours? Well, basically that is how long your body takes to start all the processes that make IF all the rage, for example, autophagy <https://www.healthline.com/health/autophagy>. This metabolic process is where your body essentially eats itself! Sounds worse than it is; you actually want your body to consume all the old junk cells that lead to cancer and other nasty, unwanted diseases.  

So, back to your chosen plan. If you select the 16/8 plans, that means you will fast for 16 hours and have an eating window of 8 hours. How you want to schedule that is completely up to you. One important thing to remember is that you should consume all of your daily calories within your eating window to prevent from eating too little. Even if you are trying to lose weight, it is advised that you never go below 1200 calories a day without the supervision of a doctor. 

OMAD

One. Meal. A. Day. Yip, sounds hectic, right? But OMAD is more than doable, some people actually prefer eating only one meal a day for various reasons. It is, however, not for the faint-hearted and not something that should be jumped into without preparation. With fasting, it is better to start walking before you run. If you’re planning to start vegetarian keto and fasting at the same time, it is best to op for 16/8 to ease yourself into it. Then, when you’ve shown 16/8 who the boss is, move on to 20/4 and then OMAD. It goes without saying that combining vegetarianism, keto and OMAD may be the closest we’ll ever get to the fountain of youth!

Eating raw

Easy peasy, actually. Since you’re going to eat vegetarian, you will be consuming tons of healthy veggies, nuts and seeds. The only difference with eating raw, is eating raw! So, instead of roasting your veggies, just munch them the crispy, raw way. 

Tip of the Day: If you massage leafy greens with a plant-based oil before eating, it will be more digestible! 

Low Carb Vegetarian Diet

Keto is not for everyone, and that is okay. There is no reason for you to cut your carbs so drastically if you really don’t want to (or think you will be able to). Even while eating a low-carb diet, you will still be able to reap the keto benefits. 

But what exactly is the difference between low-carb and all-out keto?

The simple answer is anything over 50g of carbs. 

The more complex answer – there is no magic number. 

Take, for example, someone who exercises a lot, for them, low-carb would be between 100-150 grams, but if someone who has a sedentary lifestyle would eat that amount of carbohydrates, they won’t get the low-carb or keto benefits. 

Those who aren’t very active should try to stick between 50-100 grams of carbs a day – less than 50 gram and we’re entering keto territory. 

It is also good to note that low-carb diets are actually healthier than low-fat or low-fat vegetarian diets < https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3918974/>. Neat, right?

When it comes to weight-loss, you’d be happy to know that keto is not the begin all and end all of losing pounds. It is possible to train your body to burn fat as fuel while on a low-carb vegetarian diet. 

Amy Berger from www.tuitnutrition.com gives those who love carbs just a little too much to go super-strict keto some hope. She says it is more than possible to lose weight by just sticking to a low-carb diet due to something called fat-adaptation. She gets a little technical, but it all boils down to the metabolic process ketosis which we touched on earlier. Ketosis is your body producing ketones and fat-adaptation is your body knowing what to do with those ketones. This means the longer you restrict carbs, and the longer you encourage your body to burn fat for fuel, the more fat-adapted you will be. 

And that is why you’ll be able to experience keto advantages even on a low-carb diet. 

Stay on Track(ing)

There is no doubt that you need access to some key pieces of information if you want to make sure that your chosen diet is healthy, and in the case of weight-loss, successful. Getting the right amount of protein and fat is essential, especially when you’re vegetarian keto. That is why it is important to track your vitamin, protein, fat and carbohydrate intake with a nutrition tracker like Cron-o-meter <https://cronometer.com/>. 

VEGETARIAN KETO FOR WEIGHT LOSS

Picking up on the weight-loss issue discussed above, if you want to lose weight, it is all about calories in versus calories out. Pretty simple – in theory. But that sweet tooth can make life hard at times. 

To start losing, there are some vital numbers you need to know; starting with your BMR. 

The amount of energy you spend doing nothing, yes, nothing, is your Basal Metabolic Rate (BMR). It sounds too good to be true learning that even while you’re lounging on the couch, your body is busy burning calories. Your body is a machine, and there are numerous processes running behind the scenes to make it run smoothly. 

How to Calculate Your BMR

Armed with your BMR, you will know how much you should eat to lose weight (or gain, for that matter). For example, when you eat more calories than you burn each day, you will gain weight, but if you eat less than what your body uses, you will lose weight. 

As a baseline, women who are inactive burn between 1500 and 2000 calories a day, while sedentary men burn between 2000 and 2500. But that is only a reference point, and you should get your number for the best results. 

Abracadabra 

BMR for Men: 66 + (6.2 x weight) + (12.7 x height) – (6.76 x age)

BMR for Women: 655.1 + (4.35 x weight) + (4.7 x height) – (4.7 x age)

If just reading that makes your head hurt, head over to this nifty calculator <https://www.caloriesecrets.net/how-many-calories-should-i-burn-a-day-to-lose-weight/> to avoid any further pain. 

Next up, is figuring out your maximum calorie allowance per day based on your specific goal. 

Here is another calculator <https://www.calculator.net/calorie-calculator.html> to help you out. Alternatively, if you want to wow your friends with your knowledge about calories, visit this website <https://www.caloriesecrets.net/how-many-calories-should-i-burn-a-day-to-lose-weight/> for the formulas to work out calorie limits. 

Calories In vs Calories Out

As mentioned above, losing weight comes down to calories in versus calories out. The Food and Agriculture Organization <http://www.fao.org/faostat/en/#home> reported that Americans eat a gargantuan 3600 calories a day, and that explains the obesity problem facing the country. 

To lose weight, or even just to maintain it, it is essential that you pay attention to what you put in your mouth and what it all adds up to at the end of the day. 

Since your daily caloric allowance is based on your BMR and activity level, it is essential to modify your calorie allowance after every 15 pounds lost (or gained). This will prevent any discouraging plateaus from breaking your streak. 

Fun fact: One pound of fat contains 3500 calories in a pound of fat. So, to lose one pound, you will need to cut 3500 calories. 

Vegetarian Without Eggs 

If you want to cut eggs out of your diet for whatever reason, no biggie. The cruelty-free world has got you, boo. 

Thanks to some resourceful folks out there, there are plenty keto-friendly egg alternatives you can try – or fake eggs you can buy! 

Here are some examples of egg replacements: 

  • One tablespoon of ground flax seeds mixed with three tablespoons of water gives you one ‘egg’.
  • Puree ¼ cup of silken tofu to replace one egg.
  • Mix one teaspoon of baking soda with one tablespoon of white vinegar to replace one egg. 

But, if you don’t feel like mixing your own eggs, opt for the easy way and get yourself some ready-made egg replacements from companies like The Vegg < https://thevegg.com/>. You can find egg replacements with the same taste, texture and function as real eggs!  

Just keep in mind that these egg replacements do not contain the same nutritional properties as real eggs and that should be taken into account when you’re trying to meet your daily macros. 

For Eggxample 

What exactly are these plant-based eggs made from? Well, it depends on the company. The biggest supplier of plant-based eggs in the US, VeganEgg < https://followyourheart.com/products/veganegg/>, make their eggs from algae protein, which contain amino acids that help retain and build muscle. Other companies use sorghum, peas and beans. You will have to test different brands to find the perfect plant-based egg for your taste buds. 

Vegetarian Keto Without Dairy

“Dear Dairy, we need to break up.” Don’t worry, it is not the end of the world if you want to try vegetarian keto without dairy because you might be lactose intolerant or just want to cut more animal products. Thanks to delicious vegan alternatives < https://kindandketo.com/essentials/#tab-con-9>, you will be well on your way to getting in enough fat. You will be able to eat vegan cheese, butter, cream and yogurt without any bloating, diarrhea or abdominal cramps. If that wasn’t enough to make you realise that life without dairy doesn’t have to be dreary, consuming vegan dairy alternatives will also curb any carb cravings you might have – giving you the will to fight another day. 

Putting It All Together: How To Thrive On The Vegetarian Keto Diet

With careful planning, this lifestyle change is sustainable not just for you, but for the earth. Not only will you be improving your health, but you will also be reducing your carbon footprint while decreasing animal suffering. Sounds too good to be true, right? But we’re to tell you it isn’t! A longer and healthier life is in your reach. 

Let’s summarize the basics:

  • Limit your carbs to between 5 and 10% (25-50g) a day
  • No animal flesh allowed
  • Eat a lot of low-carb fruits and veggies
  • Drink supplements to cover any nutritional deficiencies 
  • The rest of your daily macros should be broken down into 70% good fats and 20-25% protein

Vegetarian Keto Diet Recipe Examples

This one is for the keto dieters who came over to the vegetarian side. Bacon made from coconut. Yes, you read right, coconut bacon <https://www.good-saint.com/recipes/coconut-bacon>! 

Looking to spice up your tofu game? Then this crispy peanut tofu served on a bed of cauliflower rice <https://minimalistbaker.com/crispy-peanut-tofu-cauliflower-rice-stir-fry/> is right up your alley. 

If you’re in the mood for shakshuka but there are no eggs in the house, or you’ve decided to go the egg-free route, this vegan take on this egg dish <https://avirtualvegan.com/tofu-in-purgatory/#wprm-recipe-container-9239> will not leave you wanting. 

For a light, refreshing meal that can double as lunch or dinner, zucchini noodles with avocado sauce <https://simpleveganblog.com/zucchini-noodles-with-avocado-sauce/> will transport you to a vegetarian Italian villa. 

Fried rice – something not a lot of people are willing to give up. Luckily you don’t have to. This vegan fried rice <https://www.veganricha.com/2018/03/cauliflower-fried-rice.html#wprm-recipe-container-28127> is a no-mess, no-fuss dish that will hit the spot. 

The above are just a few mouth-watering examples of what you can look forward to eating on the vegetarian keto diet. All we can say is, get in my belly! 

One Day Vegetarian Keto Diet Sample Meal Plan

Breakfast

Pumpkin Spiced French Toast

High in fat, this breakfast will fuel you until lunch. 

Lunch

Vegetarian Keto Mug Lasagne

In under 10 minutes, you will have a warm, cheesy and super satisfying meal perfect if you’re looking for some comfort food. 

Dinner

Roasted Bell Pepper and Cauliflower Soup

Yum. And boy, isn’t cauliflower just versatile? If you don’t consume dairy, just replace the heavy cream with coconut milk. 

Dessert 

Keto Vanilla Bean Cupcakes

Cupcakes. Need we say more? There’s no reason to pull your sweet tooth when eating the vegetarian keto way. You can have your cake and eat it too! 

Vegetarian Keto Guide To Eating Out

Sigh. The trials and tribulations of going out with your non-vegetarian friends. If you’re been vegetarian for a while, you know that some restaurants aren’t on board yet, meaning vegetarian options are sparse. Oftentimes, you end up eating a bland salad or a plate of fries – not something allowed on keto. So, what do you do? Well, there are restaurants that have woken up to the fact that the vegetarian lifestyle has grown in popularity, and they adapted their menus accordingly. It is up to you and your circle of friends to support restaurants like this. They usually offer vegetarian options that you can customize to make it keto-friendly. For example, in the mood for a vegetarian cheeseburger, no problem. Just opt for a bunless burger. With some quick thinking armed with the knowledge you gained from this article, it will be an easy task to modify your food to fit your lifestyle. 

Vegetarian Keto diet Conclusion

Fresh fruit and veggies, healthy fats and cruelty-free meat replacements; can you think of anything better? It just takes a little planning and preparation, and your body will use those excess fat stores of yours as fuel while helping your body perform optimally. 

The health benefits of a vegetarian keto lifestyle are clear and exciting; decrease in dangerous diseases, more alertness, better blood sugar levels, metabolism boost, the list goes on. And it’s easy enough to do it! At first, it might feel like a big adjustment, but given time and perseverance, you will start to see and feel results, and from there, there won’t be any turning back. 

Before you forget what this vegetarian keto lifestyle is all about:

  • Eat limited carbs. Between 5-10% of your daily calories per day is ideal 
  • Don’t eat any animal flesh
  • Low-carb veggies and fruit only
  • Drink supplements to make up for any deficiencies you make get 
  • Protein should be 20-25%
  • Fat should be 70% of your daily calories

If you want to lose weight on the vegetarian keto diet, remember to track your calories and make sure you are in a caloric deficit. Since there are 3500 calories in a pound of fat, you should eat 3500 calories less per week to lose one pound a week. 

That being said, you should always listen to your body. If you are feeling faint, lethargic or experience any other negative side-effects, get your doctor’s opinion – it is possible that you might be eating too little. 

So, there you have it, your complete guide to the vegetarian keto diet. Armed with this information you are on your way to success, now it is up to you to apply it! 

If you have any questions, ask away. We here at Kind & Keto will answer, or if it is encouragement you need, we are sure other readers are ready with some words of advice. 

Vegetarian Diet Keto Resources 

Here are some great sources to help you get the hang of vegan keto:

Best places to buy vegan eggs according to PETA:

Follow Your Heart’s VeganEgg

Orgran Vegan Easy Egg

Spero Foods Scramblit

For a list of the best low-carb vegetables for keto, RuledMe < https://www.youtube.com/watch?v=zQYF1FbIRrU> made this handy video. 

For a day in the life of a vegetarian keto dieter, YouTuber Mom Boss of 3, < https://www.youtube.com/watch?v=QPHhwZINSt8> shows you what she eats a day. You can also watch her discuss the results she had after eating the vegetarian keto way for 30 days < https://www.youtube.com/watch?v=krRVW88dlgY>. 

If you’re a noob in the kitchen and need all the help you can get, Keto Connect will help you out with this five-day meal plan with cooking instructions < https://www.youtube.com/watch?v=GZhIFiSzCaQ>. 

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