Are you a Vegetarian wanting to try a keto / low carb diet but unsure of if it’s possible or how it would even work? Or you’re already eating keto but have been thinking about giving up meat for ethical or other reasons?
There is good news for you! Yes it is possible! A low carb / keto lifestyle can be incorporated into most vegetarian lifestyles. You can learn how to follow a vegetarian keto diet in a healthy and sustainable way.
Which vegetarian diets work best with the keto lifestyle?
If you choose a so called Lacto-ovo vegetarian way of eating, low carb will work for you, providing all the nutrients you need. Lacto-ovo means avoiding meat, poultry and fish and eating vegetables, nuts, eggs and dairy.
You can read more about other vegetarian lifestyles here.
Are there any health concerns?
We do need to note that on a vegetarian keto diet, it is possible to become deficient in some nutrients, including protein and certain essential fats, vitamins, and minerals, however, your risk depends on what type of vegetarian diet you follow and the types of food you eat. The more restricted your diet, the more likely you are to develop one or more deficiencies.
How do I avoid nutrient deficiencies on a vegetarian keto diet?
Incorporating the following if not already doing so:
Protein Sources – include a good quality vegetarian protein source at every meal including eggs, Greek yoghurt, nutritional yeast and nuts
Vegetables – eat 1-3 servings at least twice a day of very low carb vegetables including a variety such as spinach, zucchini, brussel sprouts, broccoli, capsicum, cucumber and cauliflower
Healthy Fats – eat a good range of these including avocado, coconut oil, olive oil,coconut cream/milk, nuts, full fat cream and full fat cheeses
Follow the green list for your vegetables and eat until satisfied. You can download the lists here.
Water – drink water for thirst.
Don’t forget salt, apple cider vinegar and magnesium supplement to keep your electrolytes balanced!
If you want to be sure that you provide your body with the micronutrients it needs, you can add a range of nutrient-dense foods on a daily basis.
For example:
- Calcium – Greek natural yoghurt, cheese and spinach
- Vitamin B12 – nutritional yeast, cheese, and eggs
- Zinc – hemp seeds, pumpkins seeds, sesame seeds, nuts, cheese, eggs
- Potassium – spinach, avocado, dark chocolate
- Vitamin C – broccoli, brussels sprouts, and cauliflower, green and red capsicum, kakadu plum
You can find out more here.
What can I eat on a vegetarian keto diet?
Our free meal plan includes a Vegetarian option, which you can download here: https://thermofoodieandthechef.com/yourfreemealplan/
There are also a variety of free recipes on our website, including:
Breakfast
Dinner
Sweets
Snacks/Sides
We also have the following cookbooks for purchase that include Vegetarian recipes:
Making It Simple – https://thermofoodieandthechef.com/product/making-it-simple-printed-book-free-ebook/
Low Carb For Everyone – https://thermofoodieandthechef.com/product/low-carb-for-everyone-printed-book-free-ebook/
Low Carb Bites – eBook only – https://thermofoodieandthechef.com/product/low-carb-bites-ebook/
Delicious Dinners – https://thermofoodieandthechef.com/product/delicious-dinners-printbook/
Getting Started – https://thermofoodieandthechef.com/product/getting-started-cookbook/
Here’s more info on the Thermo Foodie and The Chef VEGETARIAN Recipes in each of our cookbooks!
Making It Simple – https://thermofoodieandthechef.com/product/making-it-simple-printed-book-free-ebook/
Cucumber dill tzatziki, Cauliflower hummus, Avocado dip, Haloumi fries, mint and sumac yoghurt dip, Cauliflower flat bread, Herb and garlic marinated feta, Chilli oil, Harissa
Pizza blend cheese, Garlic butter, Chia flour, Bread rolls, Chutney, Spring vegetable soup, Creamy chicken and leek soup (with alteration), Spicy coconut soup, Cauliflower hemp falafel
Waldorf-esque salad, Vietnamese chicken noodle salad (with alteration), Seafood provencal (with alteration), Stir fry veg with almond sauce, Chicken pie (with alteration), Strawberry jam
Vanilla cake, Cream cheese frosting, Jam drops, Choc mug cake, White choc fudge, Tart pastry, Lemon pots, Lemon custard tart, Paleo choc
=32 out of 40 recipes are Vegetarian
Low Carb Bites – eBook only – https://thermofoodieandthechef.com/product/low-carb-bites-ebook/
Reece’s cups, Chocolate orange truffles, Coffee butter bark, Lemon coconut bliss bombs, Chocolate vanilla hearts, Strawberry lime bark, Mocha protein balls,
=7 out of 10 recipes are vegetarian
Low Carb For Everyone – https://thermofoodieandthechef.com/product/low-carb-for-everyone-printed-book-free-ebook/
Le snax and lunchbox crackers. The ultimate crumb, Wraps, Rainbow kale salad, Pizza muffins (with alteration), Pumpkin, rosemary and haloumi muffins
Cauliflower pizza base, Rosemary garlic baked brie parcel, Coconut rice, Spaghetti squash/zoodle alfredo (with alteration), Stuffed mushrooms and swiss chard, Tropical pesto, salmon and rainbow salad (with alteration), Cevaps, wraps and cheats Ajvar*, Crumbed tenders, tabbouleh and ranch*, Lemon chicken (with alteration), Shaksuka, Satay skewers and nasi goreng, Acai bowl or smoothie, Five seeds porridge, On the Go, Double choc fudge cookies, YoGOgo, Fruity soft serve and icecreams, Choc fudge brownie and fudge sauce, Ricotta citrus cheesecake, Chocolate ripple cake, Rhubarb crumble, Choc fudge brownie sundae
=28 out of 32 recipes are vegetarian, also has vegetarian meal plan
Delicious Dinners – https://thermofoodieandthechef.com/product/delicious-dinners-printbook/
Baby spinach & feta quiche, World’s best mayonnaise, Paris butter, Whipped feta, Macadamia basil pesto, Nocho chips and salsa, Cauliflower egg salad, Rosemary, feta and pumpkin flatbread
Mexican devilled eggs, Velvety cauliflower puree, Broccoli and parsley salad, Ricotta and spinach dumplings,
=12 out of 26 are vegetarian
Getting Started – https://thermofoodieandthechef.com/product/getting-started-cookbook/
Bullet proof coffee with variations, Almond pancakes with vanilla mascarpone and raspberries, Blueberry muffin breakfast smoothie, Feta avocado smash on toast, Spiced nutty granola with coconut chia pudding, Steamed omelette, Cinnamon berry porridge, Ham and cheese Stromboli (with alteration), Brown butter mushroom soup, Thai pumpkin and cauliflower soup
Super dough pizzas, Cookies and cream ice cream, Creamy coffee ice cream, Choc fudge cupcakes, Chocolate cheesecake butter bombs, After dinner mint slice, Bounty slice, Blueberry cheesecake bliss balls, Mayonnaise 6 ways, Garlic cumin naan, Pumpkin scones and cinnamon butter, Linseed, parmesan and sea salt crackers, Bread rolls, Sandwich loaf
=24 out of 41 recipes are Vegetarian
More great FREE vegetarian recipes from our website;
FESTIVE
SWEETS
SNACKS/SIDES
SAVOURY:
You can even purchase our Low Carb Co crackers here that are low carb, dairy free and vegan friendly: https://www.thelowcarbco.com/
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Love this recipe? You can also check out our COOKBOOKS here.
Ready to change your life? Download our FREE 7 day meal plan here.
