Vegetarian Keto: Food List, Meal Plan, Benefits, and Cons 

Vegetarian Keto combines a vegetarian and keto diet to induce ketosis through vegetarian foods.

If you’re currently vegetarian and want the benefits of ketosis, this comprehensive guide will provide a food list and meal plan and discuss the benefits and drawbacks of Vegetarian Keto.

Key Takeaways:

• Vegetarian Keto follows the keto macros to induce ketosis through vegetarian foods. 
• Plant-based fats, dairy, eggs, low-carb vegetables, and fruits are the primary calorie sources.
• Meat products, high-carb fruits and vegetables, grains, legumes, refined oils, and sugary foods are prohibited.
• Vegetarian Keto has benefits for weight loss, heart health, diabetes, chronic diseases, and cancer. 
• It is prone to nutritional deficiencies, lacking meat products, and some plants may contain antinutrients.

Table of Contents:

• How Vegetarian Keto Works
• Vegetarian Keto Food List
• Foods to Avoid
• Vegetarian Keto Meal Plan
• Benefits of Vegetarian Keto
• Challenges and Risks
• How to Follow a Vegetarian Keto Diet

How Vegetarian Keto Works

Vegetarian Keto combines vegetarianism and keto to induce ketosis by eating vegetarian foods.

This diet relies on dairy products and plant-based fats to induce ketosis, which may seem challenging but is doable, especially if you’re already following a vegetarian diet.

Vegetarian Keto still follows the following macro ratio:

• Carbohydrates: 5-10%
• Protein: 15-20%
• Fats: 70-75%

Vegetarian Keto Food List

When considering the Vegetarian Keto food list, there are two things to consider: they should fit in the standards of both diets and be within your keto macro. 

Here are some of the Vegetarian Keto food list, along with their carbohydrates, protein, and fat content:

Category	Food Options	Carbohydrate	Protein	Fat
Plant-based fats	Avocado	12g per avocado	2g per avocado	21g per avocado
	Olive Oil (1 tbsp)	0g	0g	14g
	Coconut Oil (1 tbsp)	0g	0g	14g
	Nuts and Seeds (1 ounce): Almonds, walnuts, pecans, Brazil, macadamia, hazelnuts, pilis	4-12g	4-6g	9-18g
Protein	Eggs (large)	1g	6g	6g
	Tofu (100g)	2g	8g	5g
	Tempeh (100g)	9g	19g	11g
	Seitan (100g)	9g	21g	1g
Dairy Products	Cheese (1 ounce): Feta, gouda, mozzarella, Swiss, cheddar, cottage, brie	1g	7g	9g
	Greek Yogurt (6 ounces)	7g	15g	6g
	Butter	0g	0.1g	11.5g
Non-Starchy Vegetables	Leafy Greens (1 cup): Spinach, kale, and Swiss chard	1-2g	1-2g	0g
	Cruciferous Vegetables (1 cup): Broccoli, cauliflower, and Brussels sprouts	3-6g	1-3g	0-1g
Low-carb Fruits	Berries (1 cup)	10-15g	1g	0.5g
Beverages	Coffee, tea, water	0-0.4g	0-0.1g	0g
	Unsweetened almond milk (1 cup)	3g	0.4g	3g
	Alcohol without hidden carbs (e.g. Vodka)	0g	0g	0g

Foods to Avoid

• Meat products: Red meat, poultry, seafood, processed meats, organ meats, deli meats, animal broth
• High-carb vegetables: Potatoes, sweet potatoes, carrots, beets, butternut squash, peas, corn, acorn squash, parsnips, plantains
• Legumes: Chickpeas, lentils, black beans, kidney beans, pinto beans, white beans, fava beans, green peas, edamame, lima beans
• Grains: Wheat, rice, quinoa, barley, oats, buckwheat, millet, couscous, farro, sorghum
• High-sugar fruits: Bananas, grapes, mangoes, pineapple, papaya, cherries, apples, pears, oranges, kiwi
• Processed and sugary foods: Candy, cookies, cakes, pastries, ice cream, sweetened yogurts, sodas, energy drinks
• High-carb dairy: Regular milk, flavored milk alternatives, sweetened creamers.
• Starchy foods: White bread, pasta, cereals, crackers, chips, pretzels, pizza, bagels
• High-carb sauces and condiments: ketchup, barbecue sauce, maple syrup, teriyaki sauce, sweet chili sauce
• Processed vegetable oils: Soybean oil, corn oil, cottonseed oil, canola oil, sunflower oil, safflower oil, peanut oil

Vegetarian Keto Meal Plan

Day	Breakfast	Lunch	Dinner
Monday	Scrambled tofu with spinach and olive oil	Greek salad with feta, olives, cucumber, tomatoes, olive oil dressing, and scrambled eggs	Cauliflower rice stir-fry with tofu, broccoli, and bell peppers in coconut oil
Tuesday	Avocado and chia seed pudding with scrambled eggs	Zucchini noodles with pesto sauce, cherry tomatoes, topped with boiled eggs	Stuffed bell peppers with cheese, spinach, and mushrooms
Wednesday	Keto smoothie with unsweetened almond milk, berries, and protein powder	Eggplant lasagna with ricotta and low-carb marinara sauce	Stir-fried tempeh with asparagus, sesame oil, and scrambled eggs
Thursday	Greek yogurt parfait with berries, crushed nuts, and a sliced boiled egg	Spinach and feta omelet with a side of avocado	Portobello mushroom caps stuffed with cream cheese and spinach
Friday	Almond flour pancakes with sugar-free syrup, strawberries, and a boiled egg	Cabbage and tofu stir-fry in coconut oil	Grilled halloumi cheese with low-carb vegetable skewers
Saturday	Chia seed and flaxseed porridge with unsweetened almond milk	Caprese salad with fresh mozzarella, tomatoes, basil, balsamic vinegar, and a simple omelet	Stir-fried seitan with cauliflower, broccoli, and olive oil
Sunday	Keto-friendly omelet muffins with spinach, mushrooms, and cheese	Avocado and walnut salad with mixed greens, lemon vinaigrette, and a side of scrambled eggs	Cabbage rolls stuffed with tofu, cauliflower rice, tomato sauce

Benefits of Vegetarian Keto

Weight Loss

The Vegetarian Keto diet induces weight loss through ketosis, where the body uses fat for energy¹ rather than glucose. This process promotes fat loss and can contribute to overall weight reduction.

Moreover, keto has been proven to regulate appetite,² which helps prevent overconsumption. 

Reduced Blood Sugar Levels

A key advantage of the Vegetarian Keto diet is its impact on blood sugar levels.

By minimizing carbohydrate consumption, the diet helps stabilize blood sugar,³ making it beneficial for individuals with insulin resistance⁴ or those aiming to manage diabetes.

Improves Heart Health

The Keto diet has been proven to improve heart health by managing lipid levels.⁵

Moreover, foods like avocados and olive oil, rich in monounsaturated fats, may improve cardiovascular health⁶ by positively influencing cholesterol levels and inflammation.

Prevents Chronic Diseases

Chronic diseases are often a result of chronic inflammation, and both vegetarian and keto diets have anti-inflammatory properties that prevent chronic inflammation. 

There is evidence of keto’s benefit for Alzheimer’s disease,⁷ arthritis,⁸ diabetes,⁹ heart diseases,¹⁰ obesity,¹¹ and autoimmune diseases.¹²

May Lower Cancer Risk

Both vegetarian and keto diets have been proven effective in lowering the risk of cancer and even as a therapeutic approach. There are studies supporting keto’s anti-tumor effects¹³ and its ability to improve the prognosis of cancer patients.¹⁴

Moreover, the vegetarian diet lowers the risk of cancer in women,¹⁵ with specific evidence on gastric and colorectal cancers.¹⁶

Challenges and Risks

Potential for Nutrient Deficiency

The Vegetarian Keto diet, particularly when not well-planned, may lead to nutrient deficiencies.

Since the diet restricts certain food groups, its followers are prone to developing deficiencies in vitamin B12, protein, calcium, and iron.¹⁷

Taking supplements may be necessary to prevent these deficiencies. 

Keto Adaptation Symptoms

During the initial stages of adopting the Vegetarian Keto diet, individuals may experience temporary symptoms, including fatigue, irritability, headaches, and dizziness,⁵ collectively known as “keto flu.” 

These symptoms are temporary and usually subside as the body adapts to using ketones for energy.

May Be Too Restrictive For Others

Vegetarian Keto may not be suitable for specific populations, including the following:

• Children
• Pregnant and lactating women
• People with an eating disorder history
• People with underlying health conditions

It’s crucial to talk to your primary healthcare provider if you plan on doing any diet, especially ones that restrict certain food groups.

Plants Contain Antinutrients

While plant-based, some foods on the Vegetarian Keto diet contain antinutrients. These compounds, like lectins, tannins, oxalates, and phytates, can interfere with nutrient absorption.¹⁸ 

Balancing nutrient intake, preparing food, and choosing plant foods wisely is essential.

How to Follow a Vegetarian Keto Diet

1. Plan Your Macronutrient Ratios: Determine your daily macronutrient ratios. Calculate your macros based on your required daily calorie intake. Following the 5-10% carbs, 15-20% protein, and 70-75% fats ratio is crucial to maintain ketosis.
2. Place Importance to Adherence: Sticking to the allowed foods and avoiding prohibited foods is vital in following this diet. Plan your meals strategically to fit your goals and preferences.
3. Watch Your Carbs: Almost all vegetables have carbs, so choosing suitable vegetables and proper portioning will help you maintain your allowed carb intake. 
4. Stay Hydrated: Ketosis often accompanies decreased body water due to glycogen depletion, making hydration a helpful habit. 
5. Consider Supplementation: Consult your healthcare provider for supplement recommendations based on your needs.
6. Monitor Ketosis: Ketosis differs per individual, and monitoring ketone levels is necessary to know the adjustments needed in your current diet. 

Frequently Asked Questions (FAQ)

References

¹Dhillon KK, Gupta S. Biochemistry, Ketogenesis. [Updated 2023 Feb 6]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK493179/

²Roekenes, J., & Martins, C. (2021). Ketogenic diets and appetite regulation. Current opinion in clinical nutrition and metabolic care, 24(4), 359–363. https://doi.org/10.1097/MCO.0000000000000760

³Alarim RA, Alasmre FA, Alotaibi HA, Alshehri MA, Hussain SA. Effects of the Ketogenic Diet on Glycemic Control in Diabetic Patients: Meta-Analysis of Clinical Trials. Cureus. 2020 Oct 5;12(10):e10796. doi: 10.7759/cureus.10796. PMID: 33163300; PMCID: PMC7641470.

⁴Paoli, A., Bianco, A., Moro, T., Mota, J. F., & Coelho-Ravagnani, C. F. (2023). The Effects of Ketogenic Diet on Insulin Sensitivity and Weight Loss, Which Came First: The Chicken or the Egg? Nutrients, 15(14). https://doi.org/10.3390/nu15143120

⁵Batch, J. T., Lamsal, S. P., Adkins, M., Sultan, S., & Ramirez, M. N. (2020). Advantages and Disadvantages of the Ketogenic Diet: A Review Article. Cureus, 12(8). https://doi.org/10.7759/cureus.9639

⁶Pacheco, L. S., Li, Y., Rimm, E. B., Manson, J. E., Sun, Q., Rexrode, K., & Hu, F. B. (2022). Avocado Consumption and Risk of Cardiovascular Disease in US Adults. Journal of the American Heart Association: Cardiovascular and Cerebrovascular Disease, 11(7). https://doi.org/10.1161/JAHA.121.024014

⁷Hersant, H., & Grossberg, G. (2022). The Ketogenic Diet and Alzheimer’s Disease. The journal of nutrition, health & aging, 26(6), 606–614. https://doi.org/10.1007/s12603-022-1807-7

⁸Ciaffi, J., Mitselman, D., Mancarella, L., Brusi, V., Lisi, L., Ruscitti, P., Cipriani, P., Meliconi, R., Giacomelli, R., Borghi, C., & Ursini, F. (2021). The Effect of Ketogenic Diet on Inflammatory Arthritis and Cardiovascular Health in Rheumatic Conditions: A Mini Review. Frontiers in Medicine, 8. https://doi.org/10.3389/fmed.2021.792846

⁹Tinguely, D., Gross, J., & Kosinski, C. (2021). Efficacy of Ketogenic Diets on Type 2 Diabetes: A Systematic Review. Current Diabetes Reports, 21(9). https://doi.org/10.1007/s11892-021-01399-z

¹⁰Dyńka, D., Kowalcze, K., Charuta, A., & Paziewska, A. (2023). The Ketogenic Diet and Cardiovascular Diseases. Nutrients, 15(15). https://doi.org/10.3390/nu15153368

¹¹Dashti, H. M., Mathew, T. C., Hussein, T., Asfar, S. K., Behbahani, A., Khoursheed, M. A., Al-Sayer, H. M., Bo-Abbas, Y. Y., & Al-Zaid, N. S. (2004). Long-term effects of a ketogenic diet in obese patients. Experimental & Clinical Cardiology, 9(3), 200-205. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2716748/

¹²Hirschberger, S., Strauß, G., Effinger, D., Marstaller, X., Ferstl, A., Müller, M. B., Wu, T., Hübner, M., Rahmel, T., Mascolo, H., Exner, N., Heß, J., Kreth, F. W., Unger, K., & Kreth, S. (2021). Very‐low‐carbohydrate diet enhances human T‐cell immunity through immunometabolic reprogramming. EMBO Molecular Medicine, 13(8). https://doi.org/10.15252/emmm.202114323

¹³Talib, W. H., Mahmod, A. I., Kamal, A., Rashid, H. M., D. Alashqar, A. M., Khater, S., Jamal, D., & Waly, M. (2021). Ketogenic Diet in Cancer Prevention and Therapy: Molecular Targets and Therapeutic Opportunities. Current Issues in Molecular Biology, 43(2), 558-589. https://doi.org/10.3390/cimb43020042

¹⁴Egashira, R., Matsunaga, M., Miyake, A., Hotta, S., Nagai, N., Yamaguchi, C., Takeuchi, M., Moriguchi, M., Tonari, S., Nakano, M., Saito, H., & Hagihara, K. (2023). Long-Term Effects of a Ketogenic Diet for Cancer. Nutrients, 15(10), 2334. https://doi.org/10.3390/nu15102334

¹⁵Tantamango-Bartley, Y., Jaceldo-Siegl, K., Fan, J., & Fraser, G. (2013). Vegetarian diets and the incidence of cancer in a low-risk population. Cancer epidemiology, biomarkers & prevention : a publication of the American Association for Cancer Research, cosponsored by the American Society of Preventive Oncology, 22(2), 286–294. https://doi.org/10.1158/1055-9965.EPI-12-1060

¹⁶Bai, T., Peng, J., Zhu, X., & Wu, C. (2023). Vegetarian diets and the risk of gastrointestinal cancers: A meta-analysis of observational studies. European Journal of Gastroenterology & Hepatology, 35(11), 1244-1252. https://doi.org/10.1097/MEG.0000000000002643

¹⁷Clarys, P., Deliens, T., Huybrechts, I., Deriemaeker, P., Vanaelst, B., Keyzer, W. D., Hebbelinck, M., & Mullie, P. (2014). Comparison of Nutritional Quality of the Vegan, Vegetarian, Semi-Vegetarian, Pesco-Vegetarian and Omnivorous Diet. Nutrients, 6(3), 1318-1332. https://doi.org/10.3390/nu6031318

¹⁸Petroski, W., & Minich, D. M. (2020). Is There Such a Thing as “Anti-Nutrients”? A Narrative Review of Perceived Problematic Plant Compounds. Nutrients, 12(10). https://doi.org/10.3390/nu12102929