If you are looking for something hearty and warm that still gives you the crunch you crave from veggies, I highly recommend making this salad. The bite of a slightly charred bell pepper paired with the creamy yet tangy hunks of half melted goat cheese makes this taste like anything but a healthy keto salad. In fact, it’s so good that you won’t need dressing.
This low carb, high protein vegan keto recipe is the perfect go-to when you’re looking for an afternoon snack that’s both filling and satisfying. Gluten-free and high in healthy fats, it’s also one of the easiest keto recipes you’ll come across. Just mix, spread, and bake – what could be simpler? Make several batches at once and keep them on hand for snacking emergencies!

Tossing everything in your pantry out all at once is a good way to waste money and cause a Ben & Jerry’s meltdown, but gradually replacing processed foods with fresh alternatives helps curb cravings and hunger, says Begun. “Highly processed foods are low in nutrients, causing the body to seek more food to find the nutrients it needs, which leads to a vicious cycle of overeating.” You don’t have to empty the pantry all at once, but slowly start making swaps like fresh fruit and yogurt for protein bars (which can contain as much sugar as a candy bar) or hummus and fresh veggies instead of nutritionally devoid pretzels.
Keto protein bars - Normally I wouldn’t recommend these, since many protein bars are really not as low carb as they need to be for an intensive vegetarian low carb diet. However, Quest bars and ONE bars are both pretty good for this, with Quest bars generally hovering below 5g net carbs and ONE bars being below 10g net carbs. These add up very quickly though, so use sparingly!

As with any healthy diet plan, and especially a vegetarian one, be sure you're consuming a diversity of plant-based whole foods like fruits and vegetables. Popular vegetables to eat as a part of the keto diet are green peppers, spinach, lettuce, green beans, and cabbage, among others. Try to avoid starchy and carb-heavy vegetables like potatoes. As for fruit, some people recommend avoiding too many berries or citrus fruits, which contain natural sugars (aka carbohydrates). However, this doesn't mean you should avoid them completely. As always, eating a colorful and varied diet, no matter the plan you're following, is key to maintaining good health and wellness. If you need some inspiration when dreaming up new vegetarian/keto recipes, invest in a cookbook (the one above includes a 30-day meal plan).
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One of the most popular cauliflower methods of enjoying is cauliflower rice. Simply grate the cauliflower and steam or saute until fully cooked and use it as a substitute for rice in a variety of dishes, working especially well in Mexican and Indian dishes, where rice is often the main side dish. Whether you enjoy it raw, roasted, steamed or mashed, cauliflower is a fantastic low-carb ingredient that will likely be making your grocery list every single week. See more great cauliflower recipe ideas here.
This keto cookie recipe is loaded with fat and protein but skips the baking process, for a recipe that's incredibly quick and easy. While the texture might be similar to your favorite oatmeal cookie recipe, there's not an oat in sight! With just 6 ingredients and 20 minutes of time, you can whip up these delicious healthy keto treat that also happens to be gluten-free, grain-free, nut-free, paleo, and vegan!
Take the cauliflower florets and roll them in the dry mixture to coat them and place them in the hot ghee. Cover the pan with a lid and cook the cauliflower florets on medium high heat for 5-6 minutes. Turn them and add the remaining ghee. Lower the heat and cook for another 6-7 minutes. Remove the pakoras from the pan. You can cook the remaining cauliflower pakoras in the similar manner.
Several years ago, I decided that I wanted to begin bicycling again. I was out of shape and had fond memories of my “fit” days in high school when I used to ride my bike everywhere (even after I bought my first car). Back then, my bicycle was not only a means of transportation, it was something fun to do to stay healthy. I went out to the local bike shop and purchased a new road bike, intent on restoring my body to the slim and fit self I remembered so well. Unfortunately, after several years of riding I had actually managed to gain weight and my cycling hadn’t really improved at all (still as slow as when I first started again).

Meat substitutes. Meat substitutes are often the punching bag of vegetarians and vegans, and I’m not really sure why. Some say that soy is a poison that gives you cancer and disrupts your hormones and things like that, but the science says otherwise. Meat substitutes are healthy, good for you, and a godsend for vegetarian keto. Gardein, MorningStar, Quorn, Boca, Beyond Meat, Lightlife, almost all of them are GREAT for low carb, high fat, high protein meals. I would not be able to do vegetarian keto without fake meat products.
Another trick to encourage mindful eating is to focus on the taste of food instead of the activity you're doing while eating (like staring at a TV screen or reading emails). "Cultivate [your] taste buds by focusing on the first three to six bites of food," says Chere Bork, MS, RD, a speaker and wellness coach in Minneapolis. "Taste buds are chemical sensors that get tired very quickly, so unless you're very hungry, the first few bites of a food will taste better than the next few bites. After a larger amount, you may actually have very little taste experience left." By savoring the early bites, especially when it comes to rich foods like chocolate and cheese, you will satisfy hunger and cravings without eating large portions.
For many vegetarians, beans and grains constitute a large portion of their daily protein consumption, so limiting them means you'll need to supplement your diet with something else. Smith suggests looking to "organic dairy or a low-carb protein powder that's plant-based" for meeting healthy protein consumption standards. Perhaps you could try incorporating low-carb Greek yogurt, nut butter, or whole eggs into your daily diet.

***Whether you go full or Mod Keto, supplementing with MCT oil can help support ketosis by providing a quick-burning fat for fuel, says D’Agostino. Other helpful strategies for making a keto diet more user-friendly, he says, include “eating in a time-restricted window [such as 16 hours of fasting followed by an eight-hour period in which you get all your food in], and breaking the fast with a ketone supplement. You can have a whole-food vegan keto meal a few hours later.”
Fat is important on the keto diet, but especially so if you are vegan or vegetarian. “Aim to get 75 percent or more of your calories from plant-based fats like coconut oil, coconut cream/butter, MCT oil, olive oil, avocado, and—in lesser amounts—nuts and seeds,” says Dr. Axe. “Keep nut and seed consumption to about 1/4 cup per day (or two tablespoons of nut butter), since these do provide some carbs and can also be hard to digest in large amounts.” To help with absorption of minerals, he recommends soaking or sprouting nuts first.
Andrew Heffernan, C.S.C.S., is an award-winning health and fitness journalist whose work appears regularly in Men’s Health and Experience Life. He is the co-author of two fitness books—The Exercise Cure and Your New Prime—and is a frequent top-five finisher as an age-group triathlete and competitive obstacle-course racer. Andrew lives in Los Angeles with his wife and two children. Visit him at andrewheffernan.com.
The following menu, courtesy of Dr. Nelson, will give you an idea of how a day of eating on a vegan keto diet could look (with a Mod Keto carb allowance). One thing’s for sure: you can eat a high volume of food without having to worry about taking in too many calories, so you’re unlikely to gain weight by accident with this style of eating. It’s easy to stay satiated due to the fat content and the abundance of fresh vegetables makes this diet rich in phytonutrients and fiber. On the downside, it’s very tough to get enough protein in. As you can see, aiming for the bare minimum amount—20% of calories—almost certainly requires supplementation.
This noodle dish from SuperGoldenBakes looks stunning and colourful, with a delicious peanut sauce for a hit of healthy fats. Smoked tofu is a delicious alternative to meat, with a richness that some people miss when switching to a vegetable based diet. Spiralized vegetables are a really flexible way to turn just about any dish into a keto friendly one, it’s definitely worth investing in a good spiralizer!
is anyone thinking here about actually ‘being in ketosis’? Isn’t that part of it – no matter what is put together on a sample menu – i thought you had to have equipment and measure whether you are actually ‘in’ ketosis and also measuring the carbs to assist with this. Then and only then (at least as i understand it) does the weight loss begin. Correct? Can these keto stix etc. not be purchased at the pharmacy?

“You will likely lose weight on this diet, and if that’s your only goal, then great,” says Bailey. “However, this diet is extremely hard to achieve and maintain. It eliminates a lot of really beneficial foods, such as whole grains and starchy vegetables. Based on a 2,000-calorie-per-day diet, one would need to consume 165 grams of fat, 25 grams of carbs, and 100 grams of protein. This is unrealistic and also very unhealthy for our bodies,” she says.
This noodle dish from SuperGoldenBakes looks stunning and colourful, with a delicious peanut sauce for a hit of healthy fats. Smoked tofu is a delicious alternative to meat, with a richness that some people miss when switching to a vegetable based diet. Spiralized vegetables are a really flexible way to turn just about any dish into a keto friendly one, it’s definitely worth investing in a good spiralizer!
Don't think we forgot about those eggs we skipped out on at breakfast! We are putting them to good use at lunch with an Asparagus and Jalapeno Frittata! Not only is this recipe high protein and deliciously simple, but it makes for an easy prep and clean up! All you have to do is combine the ingredients in an oven safe pan and bake. When did meal prep get so easy?! #ketosis
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