Which raises the question, can you successfully follow a ketogenic diet if you forgo the meat altogether? Some experts say yes, but you have to do your homework first. Here’s what you need to know about the vegetarian keto diet. While at first it may seem difficult to hit those macronutrient numbers without consuming meat, with careful planning the ketogenic diet is accessible for vegetarians. “The conventional ketogenic diet can be extremely heavy in meat…not to mention, it can ostracize anyone who would rather follow a more plant-based diet,” says Will Cole, D.C., IFMCP, functional medicine expert and author of the plant-based keto book Ketotarian. A plant-based keto diet, on the other hand, leverages the benefits of eating a high-fat diet without the often-inflammatory effects of conventional, processed meats. “At their core, plant-based diets can lead to more environmentally friendly eating habits and can have intensive detoxification properties1 and also keep blood sugar under control2,” says Cole. For a vegetarian who is looking to clean up their eating and cut out unhealthy, processed carbs, a keto diet is a great option. But it’s not the only option. If you’re sure you want to take the plant-based keto plunge, it’s important to make a commitment to eating a wide variety of approved foods to make sure you don’t experience any nutritional shortfalls. Vegetarians, and vegans especially, are at risk of a B12 vitamin deficiency3 since this active nutrient is only found in animal products. And because vegetarian keto is especially restrictive, it’s important to make sure you’re supplementing with the appropriate nutrients you think you may be lacking, or at the very least taking a high-quality multivitamin. Consider working with a registered dietitian who can help you figure out how to formulate your vegetarian keto diet to avoid nutrient deficiencies as well as suggest supplements. In addition to vitamin B12, some common supplement recommendations for vegetarians and vegans, in general, include vitamin D, omega-3s, and vitamin K2. Vegetarians often have to carefully look out for their protein sources, but plenty of that can be found in eggs, nuts and nut butters, dairy, seeds, and the like. Here’s a shortlist of vegetarian-friendly foods on the ketogenic diet (with nutrition information from the USDA Food Composition Database, a great resource if you ever need to look up the carb, fat, and protein content of foods not listed below): Listed in order of lowest to highest carb content per 1 oz. serving, the best dairy for the keto diet includes: Berries, specifically, have the highest levels of antioxidants4 of all fruits and can even help stabilize blood sugar5 levels due to their high-fiber content. Listed in order of lowest to highest carb content per 100 grams (typically, around a half-cup), keto-approved fruits include: The thing to always keep in mind with the keto diet is that you’re looking specifically for low-carb, high-fat foods. Certain nuts and seeds meet this criterion. Listed in order of lowest to highest carb content per 1 oz. serving, the best nuts and seeds for the vegetarian keto diet include: Day 1 Breakfast: Zucchini egg nests with sliced avocado Snack: Macadamia nuts Lunch: Cobb salad with mixed greens, hard-boiled egg, tomato, cucumber, cheese, and oil-and-vinegar dressing Dinner: Cauliflower-crust pizza with tomato sauce, mushrooms, peppers, basil, and other keto-friendly toppings Day 2 Breakfast: Frittata “pizza” with spinach, olives, and cheese Snack: Cottage cheese or plain yogurt with berries and walnuts Lunch: Spaghetti squash with spinach, artichoke, and cheese Dinner: Grilled cauliflower steak Day 3 Breakfast: Green smoothie with full-fat coconut milk, greens, blueberries, avocado, and chia seeds Snack: Sunflower seeds Lunch: Cauliflower fried rice with egg, carrots, celery, peas, and onions Dinner: Pesto zoodles with sliced cherry tomatoes The bottom line here is yes, the ketogenic diet is accessible for vegetarians. While you might have to work a little harder to plan your meals and find keto-friendly animal-free foods, there’s no reason someone who doesn’t eat animal proteins should feel like keto is not for them.
