It’s worth noting that while the ketogenic diet has many merits that extend beyond purely the weight loss benefits, at 8fit, we believe in well-rounded, balanced eating rooted in fresh, unprocessed whole foods. That’s why you’ll notice that even though we do have vegetarian and vegan options in our in our 8fit app recipe book at this point in time, this doesn’t include a vegetarian keto diet meal plan option. However, if you sign up for 8fit, you can create your personalized plan by reducing the carbs in your diet through the exclusion option in your onboarding. It’ll allow you to cut out high-carb foods from your meal plan, such as grains, pasta, and high-carb veggies. You’ll end up with low-carb recipes that are easy to cook and even easier to eat.
“When I started running for real, my choice was validated that first time I was able to run an entire 5K without feeling like I was going to die. I experienced joy through the physical pain, and the freedom that comes with moving on your own. I was hooked to the point of obsession, reading every book I could find on running, watching documentaries, tweaking my training program, and signing up for every race that would fit my schedule.”
Be wary of packaged vegan and vegetarian meat substitutes: While these might be good substitutes for meat in terms of fat and protein, they might also contain a high amount of carbs. Be sure to check the carb content per serving, and consider the ingredients. Is it full or preservatives and fillers? Better meat substitutes would be any of the proteins mentioned above as well as portobello mushrooms or eggplant.
People say ACV can act as an appetite suppressant, so I tried to drink it before eating anything—but that was hard. Sometimes I finished my ACV drink while also throwing back coffee or nibbling on breakfast. Even if the ACV didn't directly slash my appetite, I hoped the extra hydration would make me a little less hungry. Unfortunately, though, I didn’t notice any difference in my hunger levels or how much food I was eating. Oh, well.
Sugar cookies are perfect for Christmas cookie exchanges and this healthy twist on the classic holiday favorite does not disappoint. Despite their name, they are indeed sugar-free (not to mention they're also gluten-free and paleo)! And the low carb glaze is optional, but really adds to the festive look of this recipe and would be a nice touch if you've decided to gift them.

As good as the recipe seems please don’t say it is keto. It isn’t. I don’t know if you are just trying to make keto a relevant keyword for ranking or what. This is a disservice to people who are on the diet. Carrots are completely against keto. So are sweet onions, all beans and legumes, canned tomatoes are loaded with sugar. Calling it meatless, vegan, or what have you is fine. But don’t call it keto chili. You are simply lying to viewers.
This sugar-free macadamia shortbread cookie recipe is so lovely in its simplicity. Dipped in a sugar-free dark chocolate glaze and sprinkled with macadamia nuts, this keto twist on the classic holiday shortbread is a real beauty. This low carb shortbread is the perfect solution if you're feeling stuck between staying keto and craving your favorite holiday treats.
But what if a vegetarian decides to go keto? Do people risk developing deficiencies and side effects by following a vegetarian ketogenic diet? More importantly, is this type of diet even sustainable? The short answer is yes – a keto vegetarian diet can be nutritious, sustainable, and healthy when you plan it right. It can also be satisfying enough to make you stick for the long haul.
“As a mother of four children over the last 12 years I’ve not devoted much time to myself, and as a result I developed issues with weight. I’ve tried many things but the weight would always creep back on. I’d seen Samantha’s flyers for almost a year before I contacted her, it’s only been two weeks since our first meeting, and I’ve already seen so many changes in both my body and my lifestyle, ** I'VE ALREADY LOST 8 lbs.! ** She is a personal “Instructor”, teaching you how to weight-train and healthier eating as a lifestyle. Samantha not only shows you what’s given her success, but also explains the mechanics behind the exercise and food. She’s great!” * Lori
Cutting out grains, rice, bread, and pasta will reduce your carb intake substantially, but you’ll also have to cut way back on nearly all fruits (exceptions are in the food list above, though even those should be eaten sparingly). Starchy vegetables like potatoes and yams are out, too. And the sugary dressings and sauces you may be so accustomed to that you don’t even question them anymore… well, start questioning them.
Feeling positive about the future, rather than focusing on the past or present, is more likely to lead you toward a healthier snack, according to a recent study published in the Journal of Consumer Research. Instead of rewarding your happiness with a candy bar in the moment (or eating one for comfort), focus on the future outcome (like a healthier, lighter you) so you’ll make better choices in the present.
While there are nutritional benefits associated with eating red meats and poultry in moderation, you can certainly still live a ketogenic lifestyle without them. In fact, looking at the bigger picture, the keto diet and vegetarian diet are more sustainable ways of dieting because they rely less on eating massive quantities of meat. Here are a few keto diet recipes you can try today:
Horrible guidance if you’re trying to actually follow a ketogenic diet – many of the recommended foods will quickly push most people out of ketosis. Ketogenic as a Vegan is nearly impossible (if not actually so), and vegetarian is a challenge just because it’ll limit your available protein sources (animal proteins are almost always associated with fat sources as well, and quality choices there lead to “healthy” fats also). You’ll likely still want to be lacto-ovo-vegetarian or you’ll run into a lot of difficulty getting enough protein, even keeping it moderate. But switching out to eggs, upping the EVOO, coconut oil, and avocados, and including whatever dairy you can actually process, should all take care of your protein and fat needs. Just remember to focus on Fat and Fiber, keep overall protein moderate, and avoid all other carbs like the plague and you should be “in ketosis” without having to actually measure anything ritually.
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.
Hey Jamie, great to hear that you’re going keto!! As far as lentils go, what are the different types you’re referring too? In terms of the protein shake, yes you can definitely have a protein shake as long as it’s low in carbs and you are adding enough fat to it – having a bunch of protein at once could hinder your ability to get and stay in ketosis so you always want to pair protein with fat to minimize the blood sugar response.
Give this comforting keto bowl a try — it’ll not only satisfy cravings for something hearty but also has a lovely added pop of flavor from the charred veggies. Pre-coat the goat’s cheese and store it in the fridge for even quicker meal prep. You can also apply some of our handy tips here to other keto meals you make. Incorporating grilled veggies to salads is an easy way to upgrade what could otherwise be a rather sober meal.

Be wary of packaged vegan and vegetarian meat substitutes: While these might be good substitutes for meat in terms of fat and protein, they might also contain a high amount of carbs. Be sure to check the carb content per serving, and consider the ingredients. Is it full or preservatives and fillers? Better meat substitutes would be any of the proteins mentioned above as well as portobello mushrooms or eggplant.


”Ketone bodies exert negative feedback on their own production by reducing hepatic FFA supply through βHB-mediated agonism of the PUMA-G receptor in adipose tissue, which suppresses lipolysis (Taggart et al., 2005). Exogenous ketones from either intravenous infusions (Balasse and Ooms, 1968; Mikkelsen et al., 2015) or ketone drinks, as studied here, inhibit adipose tissue lipolysis by the same mechanism, making the co-existence of low FFA and high βHB unique to exogenous ketosis.”

On a keto diet, saturated fats are not only good but a valuable tool for raising ketones. A special type of saturated fats called medium-chain triglycerides (MCTs) are even scientifically proven to raise ketones [10]. They don't require digestive enzymes and are directly sent to the liver to be used for energy. Sources of MCTs on a vegetarian ketogenic diet are:
Cheese dip - You could make this spinach artichoke dip, this spicy sausage cheese dip (provided that you use a vegetarian sausage alternative, which are very good), a mexican 7-layer dip, or a personal pan pizza dip and then you can use keto breadsticks, keto tortilla chips celery, raw bell peppers, kale chips, Quest chips or cheese crisps to dip. Yum!!

If you’ve read through this entire guide, bravo. It’s huge, much bigger than I ever intended, actually. I’m really passionate about both vegetarianism and the ketogenic diet, so I honestly had a lot of fun producing all this information for you. I hope it was helpful, that you learned something, and that you feel better equipped to take on this mash-up diet.

Protein is also a big concern. “Since the keto diet is relying on protein and fat for your calorie intake, you are cutting out many of the complete proteins you would be attaining — say from legumes and grains — on a regular vegetarian diet,” Mass says. “On a keto diet, this source of complete proteins is now essentially eliminated.” Protein is important to help the body build bones, muscles, and skin, according to Medline Plus.
Yes, you read that right. A vegetarian keto diet means you can load up on the cheese. Freshly sliced mozzarella is packed with protein and fat, making it a perfect accessory for a vegetarian keto diet. Simply top vegetables like portobello mushrooms, eggplant rounds, or zucchini noodles with mozzarella and/or grated Parmesan for an instant protein boost. If you want a cheesy snack that is anything but cheesy, a buffalo chicken dip – sans the chicken – is a delightful keto diet food that pairs perfectly with celery or carrots and fits nicely with a vegetarian lifestyle. This eggplant lasagna loaded with creamy ricotta cheese is perfect for any Italian lover. Just remove the sausage.
To prove to yourself that you are making progress—even when your weight stays the same—Dulan recommends doing a jeans test. Find a pair you’re aiming to squeeze into, and see how your body feels in them. As you clean up your diet and clock more sweat sessions, you’ll likely notice a gap between your belly and jeans because your body is becoming leaner—even if that isn’t immediately obvious when you step on the scale. 

Don't shy away from a handful of processed foods if they help you meet your macros. Normally, you'll hear that excluding processed food is the way to go on keto. And while that is a wise thing to do, it can cause trouble when you adopt a more restricted version of the ketogenic diet. Adding TVP, trans-free margarine, and canned goods can be a convenient way to get all the nutrients you need on your vegetarian ketogenic diet as long as it's low-carb and rich in healthy fats.

“If you were only to do cardio and diet, you’d lose weight, but your metabolism would be compromised. Resistance training has a protein-sparing effect in that it doesn’t like for protein to be metabolized for energy. Cardio doesn’t make the same distinction — if you’re running and you’ve burned up all your carbohydrate stores, your body will start leeching from your fat and protein stores,” Sharp explains.
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Samantha gave me the tools, education and encouragement to get myself back. She has given me all that I need to go forward in my journey as a strong, healthy, empowered, slim and fit woman. I LOVE who I am and how I look. I even love how I feel after a good workout when I have proven to myself that I can do what seemed impossible just 12 weeks ago. My decision to work with Samantha was a life changing decision. What she taught me has changed how I look, feel and how I will live my life forever. Wow!!!! THANKS Samantha!" --- Leslie Atkins
Those who are doing the vegetarian keto diet will have to pay extra attention to what they are putting in their mouths, says Davis. “It can be harder to manage your diet because you might have to spend more time calculating your carbohydrate intake and spend a lot of time planning meals and considering the foods you are eating. Many plant foods contain carbs, so it could be challenging to stay balanced, satisfied, and achieve ketosis,” she says.
Another challenge, Vizthum adds, is not falling into the trap of eating foods that may be compliant but aren’t actually healthy. “As with any diet, the label itself does not make it healthy. The labels of ‘vegan,’ ‘vegetarian,’ ‘keto,’ ‘gluten-free,’ and many others include a range of food choices that fit the standards of the diet but aren’t necessarily healthy,” she warns. This is especially true of processed foods that may carry these labels.
“If you have ever lost a substantial amount of weight then gained some back you probably have an idea of that devastating feeling of going backwards — I think those feelings were more painful at that time than when I was overweight,” Ruby wrote on Instagram, adding that it’s been helpful to practice mindfulness at this point in her journey. “I had to remember that a transformation is far deeper than physical.”  
You don't ignore the calories in a giant muffin, but that specialty coffee may not always get the same consideration. Solid foods aren't the only hiding place for weight-gain culprits—liquids are diet derailers too. "A 20-ounce nonfat latte contains 200 calories, but the same size coffee with a splash of nonfat milk or soy milk has 25," Beller says. If you're still skeptical that drinks are wreaking havoc on your daily calorie allowance, journal them and you might be surprised.
Protein - It is well documented that vegetarians supposedly lack protein sources. It is also well documented that vegetarians and vegans usually aren't deficient in protein at all. It is true, however, that vegetarian keto restricts some of the usual sources of protein for vegetarians, like beans, for example (except for these 1g net carb black soybeans).

Cutting out grains, rice, bread, and pasta will reduce your carb intake substantially, but you’ll also have to cut way back on nearly all fruits (exceptions are in the food list above, though even those should be eaten sparingly). Starchy vegetables like potatoes and yams are out, too. And the sugary dressings and sauces you may be so accustomed to that you don’t even question them anymore… well, start questioning them.
When you’re restricting certain food groups from your diet, it’s even more important to take a multivitamin to fill in any nutritional gaps. “If symptoms like fatigue, aches, weakness, moodiness, and trouble sleeping persist for more than two weeks, consider ending the diet and consuming a larger variety of foods,” says Dr. Axe. “It’s usually recommended that the keto diet is followed short-term, for about three months at a time (up to six months). Although, it’s important to always listen to your body and make changes if you’re reacting negatively.”
Vitamin B12 - B12 is a vitamin required for red blood cell formation, neurological function, and DNA synthesis, so it is pretty important. Unfortunately, it is almost exclusively comes from animal products, so vegetarians might not get as much of it as they need. Vegans definitely will not. Interestingly, vitamin B12 is actually made by animals’ gut bacteria, so you can find vegan-friendly sources. Also interestingly, your body can store B12 for as long as 3 to 5 years before you become deficient, so it may take a while before symptoms show up.
I wasn't athletic at all, but I knew I was able to walk, so I thought I'd try that for two weeks to see if I liked it. I went walking for three miles around my office building with friends on my lunch break and enjoyed it, so I kept at it. My legs got stronger and over time, I could keep up with the group. All of my blood work is now normal, and I have more energy for my 12-year-old daughter. The personality that I had inside has finally come out. I used to feel invisible, but now, when I put on my suit and heels, I think, I can command this room.
I totally agree with you! There are many other options. It is interesting – you’d think that people who are supposed to be in the health field and are so worried about how we eat, exercising, the environment, etc. don’t know the basics, especially when they are touting the sins of eating meat and fish. Cutting down the forests for palm oil is killing animals and their habitat. That’s a major reason why people go veg and vegan. Thank you for saying this.
Reading ingredient labels is also important. You should know what’s in the food that you put into your body! Those following a vegan or vegetarian diet are used to checking ingredient labels to make sure that they’re not unknowingly consuming an animal product or byproduct. When on the keto diet, you have to look out for food that contains sugar and flours. They can interfere with ketosis. “Don’t consume any added sugar from desserts, juice or soft drinks, grains, beans or legumes. Instead of consuming sugar or even honey, try using stevia extract or monk fruit to sweeten meals,” says Dr. Axe. “Even starchy veggies like sweet potatoes, butternut squash, and beets provide carbs that can interfere with ketosis. These should be avoided or [eaten] in very small amounts.”
Vegetarian and vegan diets are gaining popularity. According to a report by research firm GlobalData, there’s been a 600 percent increase in people identifying as vegans in the U.S. in the last three years alone, so plant-based lifestyles are clearly catching on. Another diet that’s quickly climbing the popularity charts is the ketogenic, or “keto,” diet. This eating plan calls for the restriction of carbs by following the LCHF (low-carb, high-fat) principle. Essentially, by reducing carbs, the body’s forced to break down and use fat for fuel instead, a process called ketosis.
Vegetarian diets are touted as one of the healthiest on the planet. However, the exclusion of meat is not the only thing that makes these diets healthy. It's also the inclusion of real food and wholesome ingredients. Besides, a vegetarian binging on donuts, fries, and cheese is doing their health and environment a disservice as much as any other food junkie.
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.
Be wary of packaged vegan and vegetarian meat substitutes: While these might be good substitutes for meat in terms of fat and protein, they might also contain a high amount of carbs. Be sure to check the carb content per serving, and consider the ingredients. Is it full or preservatives and fillers? Better meat substitutes would be any of the proteins mentioned above as well as portobello mushrooms or eggplant.

Anyone following a plant-based ketogenic diet will be well familiar with zoodles. These veggie noodles are supposed to take the place of pasta or wheat noodles in your favorite dishes – but they often leave you wanting. Well, no more my friends! This is a vegan zucchini recipe that’s well worth dusting off your spiralizer for! It’s fresh, flavorsome, and feisty. The secret is in the sauce…
“I’ve been going to ‘get in shape’ for years now. Would start to, but never really saw any results. Samantha took this junk food junkie and showed me how eat healthy and so I would enjoy it! ** IN ONLY 16 WEEKS I'VE ALREADY LOST OVER 30" AND 30 lbs. OF FAT! ** I really can’t believe how easy the transformation has been. I only wish I had called Samantha sooner!” - Karen
Is your fridge yawn-inducing? Meals are bound to get boring if we fall into the routine of eating the same fruits and vegetables. Amanda Carlson-Phillips, R.D., a Phoenix-based dietitian with Core Performance, recommends adding fruits and veggies of three different colors to every plate—you'll be chowing down on a mix of nutrient-dense, low-calorie, high-fiber foods to help keep you slim. Also, a heart-healthy salad will feel like much more like a satisfying indulgence when it's a visual feast and taste-bud party.
"When I was really heavy, I felt like people were staring at me, so I didn't go into stores or restaurants by myself. I'd walk with my head down and avoid eye contact. My mom had a heart attack at age 41, when I was 19, and that was never far from my mind. On my 39th birthday in 2012, I hit 250 pounds and thought, I'm going to die if I don't do something. So I set a goal to get under 200 pounds by age 40."
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.

The examination on vegan keto diets is constrained, yet narratively, MacDowell says she saw a bunch of positive changes once she began following the diet. “I discovered that in addition to the fact that I lost weight rapidly [though in a solid measure of time], I additionally have seen things like joint agony was vanishing, my processing was normalizing, easily overlooked details that I didn’t at all expect,” MacDowell says.
Vitamin B12 - B12 is a vitamin required for red blood cell formation, neurological function, and DNA synthesis, so it is pretty important. Unfortunately, it is almost exclusively comes from animal products, so vegetarians might not get as much of it as they need. Vegans definitely will not. Interestingly, vitamin B12 is actually made by animals’ gut bacteria, so you can find vegan-friendly sources. Also interestingly, your body can store B12 for as long as 3 to 5 years before you become deficient, so it may take a while before symptoms show up.
Vitamin D - Vitamin D is another essential vitamin for the body, which uses it for many tasks. Vitamin D is required to move your muscles, fire your neurons, and fight off foreign pathogens. It also helps the body absorb calcium, aiding in the strengthening of bones. Vitamin D might also help combat depression. Unfortunately, it is also nearly exclusively derived from animal products.
Takeaway: It’s possible to be vegan and do nutritional ketosis but you will need to do some research, planning/calculating, and self-experimentation to make sure you are meeting all of your requirements. You may also want to include a multivitamin containing vitamin B12 and a vegetarian omega-3 supplement (such as flaxseed oil or algal DHA such as ‘Neuromins’) to ensure you are meeting all of your nutrient needs!

It’s worth noting that while the ketogenic diet has many merits that extend beyond purely the weight loss benefits, at 8fit, we believe in well-rounded, balanced eating rooted in fresh, unprocessed whole foods. That’s why you’ll notice that even though we do have vegetarian and vegan options in our in our 8fit app recipe book at this point in time, this doesn’t include a vegetarian keto diet meal plan option. However, if you sign up for 8fit, you can create your personalized plan by reducing the carbs in your diet through the exclusion option in your onboarding. It’ll allow you to cut out high-carb foods from your meal plan, such as grains, pasta, and high-carb veggies. You’ll end up with low-carb recipes that are easy to cook and even easier to eat.
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