A vegetarian keto diet plan can be used to attain weight loss, blood sugar management, and other health-related goals.
Are you a vegetarian fascinated in experiencing the many benefits of a keto diet? Or possibly you’re already eating keto but have been thinking about giving up meat for ethical or other reasons.
In this article, we will explain what to eat and avoid on a vegan keto diet plan and we will provides a one-week vegan keto menu.
What is The Vegetarian Keto Diet?
The vegan Ketogenic diet is an eating plan that integrates side of vegetarianism and keto dieting.
Almost all vegetarians eat animal products like eggs and dairy but avoid meat and fish.
The Ketogenic Diet is a high-fat diet that limits carb intake to 20–50 grams per day.
The Straight-forward meaning of the vegetarian ketogenic diet is a diet free of meat, fish, and fowl flesh that regulate carbohydrates.
Different Types of Vegetarian Keto
Pescatarian
Lacto-ovo vegetarian
Lacto-vegetarian
Ovo-vegetarian
Vegan
1. Pescatarian – In this diet involves fish, eggs, and dairy, but no meat or poultry.
2. Lacto-ovo vegetarian – This Diet is a plant-based diet that invovles dairy products and eggs, but no meat, poultry, or fish.
3. Lacto-vegetarian- In this Diet, the only just animal product included is dairy.
4. Ovo-vegetarian – This Diet is the only animal product included is eggs.
5. Vegan – In this Diet, No animal products included.
Overview of the Keto Diet for Vegans:
1. Restricting your total carbohydrate utilization to 30 grams or less per day.
2. Boost with nutrients that you may not be getting the neccesary of like vitamins D3, iron, and zinc.
3. You should eat low carb vegetables.
4. Obtain at the minimum 70% of your calories from fat.
7 Day Keto Diet Plan for Vegans & Vegetarians
Day 1:
Breakfast
1 glass Chocolate Smoothie with 2 slices of Paneer
Lunch
1 quarter plate Salad, 1 cup yogurt
Evening Snack
1 cup bulletproof, 1 piece keto zucchini bread
Dinner
1 plate mixed veggies, 1 cup mushroom soup
Day 2:
Breakfast
1 plate omelette
Lunch
1cup broccoli tomato soup, 1 glass buttermilk
Evening Snack
1 piece brown bread and peanut butter
Dinner
1 plate Eggmuffins
Day 3:
Breakfast
1 cup vanilla Keto smoothie
Lunch
1 cup jeera water, 1 cup classic Tricolore Salad
Evening Snack
3 piece banana waffles
Dinner
1 plate Authentic Greek Salad, 1 cup spinach soup
Day 4:
Breakfast
1 cup yogurt, few nuts
Lunch
1 cup Moong Dal, salad
Evening Snack
1 cup bulletproof coffee, 3-4 zucchini chips
Dinner
1 plate oats and sprouts
Day 5:
Breakfast
Quick Frittata with tomatoes and cheese
Lunch
Vegan Keto Lasagna
Evening Snack
1 cup Keto Mocktail
Dinner
1 Keto Burger
Day 6:
Breakfast
2 slices of Cheddar cheese, 1cup white or brown Mushrooms
Lunch
Vegan Keto Pizza
Evening Snack
1 cup Keto Cofee
Dinner
1Cup Keto Cheesey Risotto
Day 7:
Breakfast
1 cup Keto Greek Salad, Keto Bun
Lunch
Half Cup Cooked Spinach, Quinoa Khichdi
Evening Snack
1 cup Ginger Smoothie
Dinner
Keto Pumpkin French Toast
Benefits of Vegetarian Keto Diet:
Controls Blood Sugar- Vegetarian Keto Diet Helps Us to Control Blood Sugar. It has been proven that redirect to a vegetarian diet reduces the risk of diabetes up to 53%.
Helps to Reduce Weight- It has been proven a person who is following a vegetarian keto diet loses around 3kgs of weight in 15 weeks.
This shows person taking a vegetarian Keto diet is very helpful and effective than a person taking a non vegetarian keto diet.
Prevents chronic diseases- It helps in curing chronic diseases. It let down the risk of heart diseases, cholesterol, cancer, etc.
Author Bio: Savita Thakur is a professional freelance Writer. She has experience writting with food, home decor, keto recipes and health tips.
