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How to follow a Healthy Vegetarian Ketogenic Diet

How to follow a Healthy Vegetarian Ketogenic Diet

A healthy ketogenic diet is largely based on meat as the main source of protein, however it doesn’t mean that a vegetarian cannot follow this lifestyle. If you are a vegetarian and want to adopt a healthy keto diet, it will require a little more research and planning to tailor the keto food approved lists to suit your meat-free lifestyle.

The first step before starting any new diet or lifestyle choice is to research and educate yourself which is the key for success. As the co-founders of Kraving Keto, we have put together a few blogs to help you get started on your journey based on our ketogenic journey. Feel free to have a read of our blog titled ‘Understanding a Ketogenic Diet. What is it and how does it work?’. Put simply, you need to restrict the amount of carbohydrates, you consume which is generally under 50g per day. Reducing carbohydrates, increasing the amount of healthy fats in your meals whilst maintaining an adequate level of protein forces your body into ketosis. Ketosis is a metabolic state where your body burns fat for fuel. We’ve found many benefits from following a ketogenic lifestyle such as more energy, less snacking, no more 3pm slump, less sugar cravings and of course losing weight.

Highly processed carbs like bread, pasta and rice are common in a typical vegetarian diet which might make the switch to a ketogenic lifestyle challenging for some! We have some easy swaps to replace the highly processed carbs to ensure ketosis is maintained.

  1. Swap bread for keto friendly bread – At Kraving Keto we have some super easy baking mixes to make your own keto friendly bread at home; Low Carb Life Keto Bake Mix Low Carb Quick Mix Bread 400g or Primal Alternative Fat & Seedy Bread Mix. Both options only require a few additional ingredients to be added to the pre-mix like water or eggs for example. If you don’t have time to make your own bread, we have Empower Low Carb Keto Power Wraps which are one of our best-selling products!
  2. Swap pasta for zoodles or keto friendly pasta – Zoodles are noodles made with zucchini; a keto friendly vegetable. To make zoodles you will need a spiralizer which can be purchased from your local Kmart or kitchen shop. Alternatively, if you’re seeking a similar texture to pasta, at Kraving Keto we sell keto friendly pasta from Loka Foods and Feeling OK
  3. Swap pasta for cauliflower rice or keto friendly rice – You can make your own cauliflower rice by blitzing the florets from a cauliflower in a food processor or you can purchase some pre blitzed cauliflower rice from the frozen aisle of your local supermarket. At Kraving Keto, we also sell keto friendly rice from Feeling OK which has a similar texture to regular brown rice

As always, preparation is key! There are many keto approved food lists and menus readily available to help avoid confusion. We’ve included some helpful links below to help set you up for success when planning your weekly meals.

Other healthy additions to incorporate into your healthy keto meals to make it extra tasty and satisfying are Good Fat Balsamic dressing or Mayonnaise, Pimp My Salad or Tweed Real Foods seasonings, just to name a few.  Some healthy keto snacks which are also great for vegetarians include Vitawerx Milk Chocolate Coated Macadamias, Keto Naturals Almond Flour Crackers Cheddar and Onion or Little Zebra Chocolate Dark Chocolate Crunch Buds. These, amongst many others, are all available from our pantry at Kraving Keto.

Another great resource which is at your fingertips is www.dietdoctor.com.au It has so many easy recipes to follow.  They are simple, requiring little preparation yet so tasty!  All macros are included which makes life so much easier.

So, in a nutshell, can a vegetarian follow a Ketogenic Diet?  The answer is a resounding YES!  It is so doable when you take the time to do some background research and find the foods that will suit your daily nutrient requirements to help you reach your goals.

If you’re interested in starting a keto diet, please ensure you consult your doctor to understand if it’s right for you. We are not healthcare professionals, nor do we offer medical advice.

We hope you enjoyed reading our blog. Feel free to leave a comment in the notes below!

Rina & Laura x

Photo by Thomas Marthinsen on Unsplash

Reference Links & Articles:

  1. https://8fit.com/nutrition/vegetarian-keto-diet-meal-plan-and-food-list/
  2. https://www.everydayhealth.com/ketogenic-diet/diet/vegetarian-keto-diet-day-sample-menu-benefits-risks-more/
  3. https://www.everydayhealth.com/ketogenic-diet/foods-you-can-t-eat-on-keto-and-what-to-choose-instead/
  4. https://www.ruled.me/comprehensive-guide-vegetarian-ketogenic-diet/
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