Diet & Nutrition

Keto diet for Vegetarian – Things to know while taking Vegetarian Keto Diet

Keto diet for Vegetarian

Many people don’t eat meat due to the concerns about the environment or animal welfare. While others choose vegetarianism because they believe it is healthier.

The vegetarian diets are not appropriate for a diabetic person who wants to control their blood sugar without medication. Vegetarian food includes high grains, legumes and starchy vegetables.

Make your health by taking a vegetarian diet. Vegetarian diet commonly considered as one of the healthiest diets for humanity. It reduces the chances of diseases like diabetes and improves the health as compared to a non-vegetarian.

Let’s have a look at vegetarian diets?

  • Vegan

The vegan does not consume any animal product such as eggs, seafood, poultry, meat and other animal products.

  • Lacto Vegetarians

The people who don’t eat red or white meat, fish, fowl or eggs. They consume dairy products like cheese, milk and yogurt.

  • Ovo Vegetarian

Ovo do not eat red or white meat, fish, fowl or dairy items. Although they consume egg products.

  • Pollatarian

Pollatrian are semi-vegetarian they don’t consume red meat or fish and seafood.

  • Flexitarian

Technically, these people are not vegetarians as they do their best to intake meat as much as possible and have an almost plant-based diet.

What is Keto diet?

The word Keto word means Ketogenic diet, which comes from the fact which allows the body to produce small molecules called ketones. It is an alternative fuel source for a human body when the blood sugar is in short supply.

What is a vegetarian Ketogenic diet?

The vegetarian Ketogenic diet is free from meat, fish and fowl flash that restricts carbohydrates. The liberal forms of vegetarianism allow a wide range of food choices to make your meals enjoyable.

Is the Keto diet for vegetarians?

Yes, it is! Whereas the traditional Keto diet involves a lot of meat for protein. But it is not necessary to eat meat when you are following a plan. One of the major components of Ketogenic food is fat that you easily get from the vegetarian foods.

Simply we can say the vegetarian Ketogenic diet is a diet free of meat, fish and fowl flesh. Following this routine, you can get all the benefits of the Ketogenic diet.

Points to keep in mind for eating a vegetarian Keto diet?

  • Limit your carbohydrate intake

To enter into ketosis and stay there, you need to limit your net carb intake to 20 grams per day. So, avoid the popular vegetarian protein sources like quinoa, pulses, legumes and buckwheat. As these foods have high carbs to be added to a Ketogenic lifestyle.

  • Take high-quality protein in every meal

The people on a Keto diet need 60-100 grams of protein daily. It depends on their weight, body composition, level of fitness and age. One tends to eat 1.2-1.7 grams of protein per kg of body weight.

The Top Protein Foods

keto diet for vegetarians

  • Egg

An egg contains high-quality, easily digestible protein provides choline, which is required for better brain function. This is easily available as well as economical, taking 2 large eggs you will get 14 grams of protein and 1-gram carb.

  • Greek Yogurt

This is rich in protein, a great source of calcium, potassium and magnesium. It makes probiotics that are beneficial for your gut’s health as well as immunity. 170 grams (6 ounces) of Greek yogurt contains 15-20 grams of protein and 5-7 grams of carbs.

  • Hemp seeds

These are high in protein, rich in soluble fiber, magnesium, potassium and omega-3 fatty acids. 28 grams of hemp seeds contain 9 grams of protein and 1 gram of net carb.

  • Other sources of protein

Cottage cheese, Parmesan and Romano cheese, Hard and semi-hard cheese, soft cheese, peanut and almond butter.


You must take a small amount of protein from the vegetables as well. As most vegetables provide about 2 grams of protein per cup.

  • Take low-carb-vegetables twice a day

There are many Keto-friendly vegetables which are tasty as well as provide a nice dose of fiber which can fulfil our micronutrient needs.

Take Keto Vegetables

Keto diet for Vegetarians


It is rich in iron, potassium and magnesium with a gram of net carb per serving.


Zucchini is a good source of vitamin B6, C and potassium and fantastic noodle substitute.


This is an excellent source of potassium, magnesium and fiber.

Brussels Sprouts

This is rich in vitamin C, potassium and folate. It contains 5 grams of net carbs per serving.


This is a great source of vitamin C and fiber.

  • Use healthy oils for cooking

A good quality oil makes food delicious and improves food’s texture that helps you stay satisfied for a long time. They are also required for proper absorption, use sunflower, safflower, corn and canola oil are highly processed and good for a Keto diet.

  • Take different herbs and spices

Herbs and spices increase the variety of a vegetation diet. Use basil, rosemary and cinnamon, experiment with, you have not tried yet.

It is easy to be a Keto as well as a vegetarian. By selecting the rich in key nutrients with different vegetables and protein combinations you can create a Keto vegetarian lifestyle which is healthy and pleasurable.

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