When it comes to weight loss, no diet is perfect. There are those that work and those that don’t. But the keto diet is a good one, especially if you’re a vegetarian. This article will help you to follow a healthy vegetarian keto diet. Here are a few tips and tricks: 1) Don’t worry about being low on carbs. The main reason why you should be low on carbs is because it will help you lose weight, but it will also help you increase your energy levels. A list of the best foods to eat on a keto diet can be found here. 2) Stay hydrated. Water and electrolytes are your best friends when it comes to staying hydrated. Water is a key component of a

A vegetarian diet is not only good for the body, it’s also good for the environment and for the animals. There are several advantages to a vegetarian diet, so it might be a good choice for you, if you don’t want to eat chickens and cows. Of course, there are many more benefits to vegetarianism, but these are some of the most important ones.

If you are a vegetarian who wants to follow a healthy vegetarian keto diet, there are some things to remember. First, choose a diet that suits you best. There are several alternatives to the keto diet, and you should choose the one that suits you best.. Read more about 30-day keto vegetarian meal plan and let us know what you think.

A vegetarian keto diet has a five-step action plan.

Here’s how to eat a well-balanced vegetarian-keto diet in five easy steps. To understand more about why we suggest it, click on the steps and scroll down.

  1. Cut down on carbs.
  2. Include protein in your diet.
  3. At least twice a day, consume 1 to 3 servings of veggies.
  4. Cook with healthy oils and make salad dressings with them.
  5. Use a variety of herbs and spices to season your meal.

1. Cut down on carbs.

It’s better to keep your net carb consumption around 20 grams per day if you want to go into ketosis and stay there. This means you’ll have to forgo quinoa, buckwheat, lentils, and pulses, among other popular vegetarian protein sources. For most individuals, these items are too rich in carbohydrates to be part of a ketogenic diet.

Also avoid milk, starchy vegetables, and fruits, with the exception of a tiny quantity of berries.

2. At each meal, include a high-quality protein source.

As previously stated, only animal protein provides all nine necessary amino acids in the quantities required by your body, with a few exceptions. A vegetarian diet’s protein quality may be improved by combining keto-friendly low-carb plant proteins like nuts and seeds with animal protein sources like dairy and eggs.

Most individuals should aim for 1.2 to 2.0 grams of protein per kilogram of body weight, according to the experts at. Depending on weight, body composition, activity level, and age, a keto diet should include at least 70 grams of protein per day.

What amount of money do you require? To find out, see our target protein ranges chart. Also, read our evidence-based advice, How much protein should you eat? for a more in-depth look at protein needs.

The top three vegetarian proteins are:

  1. Eggs: High-quality, readily digested protein; choline, which has been linked to improved brain function; highly flexible and cost-effective. Two big eggs provide 14 grams of protein and 1 gram of carbohydrates.
  2. Greek yogurt is high in protein and a good source of calcium, potassium, and magnesium. It also contains probiotics, which may help with gut health and immunity. Per 6 ounces, there are 15 to 20 grams of protein and 4 to 7 grams of carbohydrates (170 grams)
  3. Hemp seeds are a good source of magnesium, potassium, and omega-3 fatty acids, as well as being high in protein and soluble fiber. Per ounce, there are 9 grams of protein and 1 gram of net carbs (28 grams)

Other excellent vegetarian protein sources on the keto diet

  • Per 6 ounces of cottage cheese, there are 20 grams of protein and 6 grams of carbohydrates (170 grams)
  • Per ounce of Parmesan and Romano cheese, there are 9 to 10 grams of protein and 1 gram of carbohydrates (28 grams)
  • Cheddar, gouda, provolone, Swiss, and other hard and semi-hard cheeses provide 7 to 8 grams of protein and 0.5 to 1.5 grams of carbohydrates per ounce (28 grams)
  • Soft cheeses (Brie, Camembert, feta, blue cheese, queso blanco, etc.) provide 4 to 6 grams of protein per ounce and 0 to 1 gram of carbs (28 grams)
  • 2 tablespoons of peanut or almond butter has 7 to 8 grams of protein and 4 grams of net carbohydrates (32 grams)

Keep in mind that veggies contain modest quantities of protein as well. A cup of most veggies has approximately 2 grams of protein.

Rather to protein pills, bars, or smoothies, we suggest obtaining the majority of your protein from minimally processed foods.

So, how about soy?

Tofu and other soy products may be an excellent source of plant-based protein. However, animal and test-tube research have raised concerns regarding the health consequences of soy isoflavones. However, research on soy use by people has mostly been favorable in terms of safety and illness risk.

Although soy does not seem to create issues in individuals with normal thyroid function, data in people with subclinical hypothyroidism is mixed (also known as mild thyroid failure).

If you don’t get enough iodine, soy isoflavones may interfere with thyroid hormone absorption. As a result, it’s important to make sure you’re receiving enough iodine while eating soy on a daily basis, particularly if you have hypothyroidism. Iodized salt, seaweed, and yogurt are the greatest low-carb vegetarian sources of iodine.

Some worries regarding soy intake in individuals with thyroid issues, as well as the long-term health consequences of ultra-processed soy protein powders and supplements, persist at this time.

However, if you’re on a keto or low-carb diet and wish to eliminate animal products, the advantages of soy seem to exceed the dangers.

Although the danger to thyroid function seems to be extremely low, individuals who eat soy on a regular basis should have their thyroid function checked on a regular basis and include iodine-rich foods in their diet.

Options for soy protein

  • Extra firm tofu has 19 grams of protein and 2 grams of net carbohydrates per 5 ounces (140 grams)
  • Edamame beans provide 17 grams of protein per 5 ounces and 5 grams of net carbohydrates (140 grams)
  • Tempeh has 20 grams of protein per 3.5 ounces and 4 grams of net carbohydrates (100 grams)
  • 3.5 ounces of natto has 18 grams of protein and 9 grams of net carbohydrates (100 grams)

3. At least twice a day, consume one to three portions of extremely low-carb veggies.

There are several keto-friendly veggies that are tasty, high in fiber, and help you fulfill your daily micronutrient requirements.


Our picks for the best keto veggies

  1. Spinach is high in iron, potassium, and magnesium, and each serving has just 1 gram of net carbs.
  2. With 3 grams of net carbs per serving, zucchini is an excellent source of vitamin B6, vitamin C, and potassium, as well as a great noodle replacement.
  3. Avocado (technically a fruit) is a high-potassium, magnesium, and fiber food with just 2 grams of net carbohydrates per serving.
  4. Brussels sprouts include 5 grams of net carbohydrates per serving and are high in vitamin C, potassium, and folate.
  5. With 4 grams of net carbs per serving, cauliflower is a fantastic source of vitamin C and fiber, as well as an excellent keto-friendly substitute for mashed potatoes and rice.

Check out our low-carb vegetable guide for additional information on which low-carb veggies to consume.

4. When cooking and preparing salad dressings, use healthy oils.

Natural fats enhance the texture of meals and may keep you full and happy for many hours. They’re also required for optimal absorption of fat-soluble vitamins A, D, E, and K.

Because fats make up the majority of your calories on a keto diet, it’s critical to use healthy, natural keto fats and condiments like butter, ghee, coconut oil, olive oil, and avocado oil for meal prep and serving.


Although the evidence on vegetable and seed oils and their health impacts is unclear, we suggest concentrating on less processed foods that are closer to their original source as a general rule.

5. Use a variety of herbs and spices to season your meal.


Cooking using herbs and spices may help a vegetarian diet become more varied. Furthermore, they are a good source of micronutrients and have a low net carb count. Experiment with items you haven’t tried before, such as basil, rosemary, and cinnamon. Perhaps you’ll discover a few new favorites!

Long gone are the days when a vegetarian diet was thought of as a diet lacking the protein and other nutrients that meat eaters take in. A vegetarian diet is now thought of as a healthy, humane, and environmentally friendly way to eat. Vegetarians who choose to complete a vegetarian keto diet can get all the nutrients they need, including protein, in a plant-based diet. However, a vegetarian keto diet also requires a special approach. Success is all about making the right choices, and these choices will vary from person to person.. Read more about vegetarian keto diet plan free pdf and let us know what you think.

Frequently Asked Questions

How do I follow a vegetarian keto diet?

A vegetarian keto diet is a type of low-carb, high-fat diet that encourages the consumption of plant-based foods while limiting animal products.

Is a vegetarian keto diet safe?

A vegetarian keto diet is a healthy way to eat that can be done without any restrictions. It is also safe for most people, but it may not be suitable for everyone.

How do vegetarians get protein on keto diet?

The ketogenic diet is a high-fat, moderate protein and low carb diet. It has been shown to have many health benefits including weight loss, diabetes management, and improved athletic performance.

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