When people talk about low-carb diets like keto and other low-carb high fat (LCHF) diets, they often talk about eating a lot of meat, fish, and cheese. While this is a healthy way to do the diet, it isn’t the only way.
You can also be a vegetarian and do the keto diet, there are just some things you need to keep in mind so you are full and healthy in the process.
Enjoy Vegetable Protein
Just like any vegetarian diet, without meat in your diet, you need to find other sources of protein. Some of the current vegetable proteins you enjoy, you can still have on keto, but be careful about some of them.
For example, beans and legumes are unfortunately out. To get your vegetable protein, look at the high-fiber and moderate-protein veggies like kale, broccoli, and mushrooms.
You can also try meatless substitute products made from vegetables, but always look at the carb amounts and keep it under 20 net carbs a day if you are trying to follow the ketogenic lifestyle. Stay away from vegetarian proteins that are made from grains as they contain gluten and a high level of carbohydrates.
Try to Find Good Healthy Fats
A lot of people doing the keto diet will get a good portion of their fats from animal protein. On a vegetarian diet this isn’t possible, so you need to get your fat in other ways. Keto is a low-carb high-fat diet, so this is really important. The fat helps you reach ketosis, while also keeping you full and giving you fuel for the day.
Healthy fats that are vegetarian-friendly are usually in your oils, like olive oil, coconut oil, avocado oil, and butter. You can also get some healthy fats from different types of vinegar.
Fill Up on Keto Coffee
Keto coffee, or Bulletproof coffee, has a lot of benefits. Among them, is that you can replace breakfast with it, which gives you something that is vegetarian-friendly and will fill you up during or in between meals.
If you struggle finding a good keto breakfast that doesn’t include meat or eggs (if you don’t eat eggs), try making a cup of keto coffee with brewed coffee, butter, coconut oil, and any cream ingredient. The cream is optional, but there is heavy cream, or you can go dairy-free with almond milk that is unsweetened.
The coffee also helps you get in your healthy fats, plus increases your metabolism in the morning.
Consider Eggs in Your Diet
If you don’t eat any meat products, but you do allow eggs, then this opens up a lot of opportunities for you. Eggs are great for breakfast or snacks, to go with your salads, or even to make a lettuce-wrapped egg salad sandwich.
