When adopting a healthy-eating plan, salads are a nutritional no-brainer. But while loading up on non-starchy veggies is a smart choice for weight loss, it can also leave you feeling deprived, leading to binge-eating later on. To keep salads satisfying, add a crunchy, creamy, or sweet element, like nuts and seeds, avocado, or dried fruit. And be sure to top salad with a filling protein like grilled chicken or fish.

There are many benefits to a vegan diet, including some that affect health and longevity. The authors of a 2016 study found evidence that reducing animal-based foods (when they’re conventionally raised on factory farms, that is, not organic) may reduce the incidence of diabetes, obesity, cataracts, and heart disease. Other people go vegan for ethical reasons, believing animal consumption to be cruel and harmful to the environment.
“If you are considering starting any kind of ketogenic diet, you should discuss it first with your doctor. The diet may be harmful if you have existing kidney, liver, or heart disease. If you have diabetes or high blood pressure and are on medications, you should be in close contact with your physician to monitor changes and adjust medications as needed,” Vizthum says.
Nuts and seeds - Most nuts and seeds are rich in protein. However, they usually don't contain all essential amino acids. That's why you will need to eat a variety of nuts and seeds to ensure you're meeting your protein needs. Almonds, walnuts, hazelnuts, pistachios, sesame seeds, and chia seeds are great options on keto. Nut butters should also be on your keto food list.
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So this winter has been a real doozy. I’m sure if you’re reading this from your balcony in LA you’re probably like “WTF is this chick talking about?” but for the rest of us east coasters or Canadians, the struggle has been REAL. Honestly, sometimes the only thing that gets me through the cold nights is a warm meal (sorry salad, you’re out). This is where this Vegan Keto Walnut Chili totally comes into play.
One thing you can rejoice about are hot drinks like coffee and tea. Both coffee and tea do not inherently have any sugar if made from scratch. Even coffee and tea K-cups tend not to have any sugar in them (and are, in fact, calorie free), but the other flavors of K-cups do. You can even order a black coffee at Starbucks or an Americano, which has only 3 carbs. Take a look at Starbucks’ menu organized by nutritional information too.
Eggs and dairy — two of the main animal products you can eat on the vegetarian ketogenic diet — are nutrient dense, and their production has much less of an impact on the environment than lamb, beef, farmed salmon, poultry, turkey, and pork. You can even take the positive effects one step further by sourcing your eggs and dairy from local, pasture-raised chickens and cows. By supporting these healthy and sustainable animal rearing practices, you will be investing in the most humane and healthy animal products (more on this later).
For an overall view of what a successful vegetarian keto diet meal plan looks like, you have to consider your three main macronutrients first: Healthy fats, carbs, and protein. Because you're not eating meat, you'll have to turn to other sources for fat. Plus, "since some of the vegan meats on the market will contribute some carbs, you'll have to be extra careful about limiting portion sizes," says Sharp. "This means that the majority of your fat calories will need to be coming from foods like nuts, seeds, eggs, and oils."
Fat will constitute the most part of your diet, so it's important to choose the healthiest and highest-quality fats available. You also need a variety of fats to ensure you are giving your body everything it needs. Some fats are essential, while others are not. Some fats are also health-promoting, while others put you at risk of diseases. Here's more on what fat you need to eat on a vegetarian keto diet and where to get it:
Fresh vegetables. Veggies are full of fiber and nutrients, so if you enjoy them, your keto journey will be much easier. Some vegetables have tons of versatility, like cauliflower, which can be blended into a rice alternative, cut up and baked as fake wings, mashed to make “mashed potatoes,” etc. Other great veggies for keto are mushrooms, romaine lettuce, spaghetti squash, and broccoli. Paired with the seasonings and ingredients above, you can make some awesome meals.
Ketogenic diets originated in the 1920s as a treatment for epilepsy, but they’ve since been credited for promoting a number of health benefits ranging from improved insulin sensitivity to everyday mental clarity, in addition to fast weight loss. Strict ketogenic—or “keto”—dieters limit carbohydrate intake to about 5% of their daily calories while keeping protein intake at around 20%. Fats, then, make up close to 75% of their calories. (For more details on setting up various ketogenic diets, see our guide HERE.)
One thing you can rejoice about are hot drinks like coffee and tea. Both coffee and tea do not inherently have any sugar if made from scratch. Even coffee and tea K-cups tend not to have any sugar in them (and are, in fact, calorie free), but the other flavors of K-cups do. You can even order a black coffee at Starbucks or an Americano, which has only 3 carbs. Take a look at Starbucks’ menu organized by nutritional information too.
Think twice before noshing on grab-and-go items like sugary cereals and calorie-laden muffins, and aim for a high-protein first meal. Sweet foods give you a quick energy spike, but the rapid drop in blood sugar that follows will make you want to curl up under your desk for a nap. Research shows eating 45 grams of protein at breakfast is optimal to trigger satiety. Yes, bacon is protein-packed but it also comes with a lot of fat. “The quality of calories counts,” warns Vicki Shanta Retelny, a dietician and author of “Total Body Diet for Dummies.”Aim for a mix of protein, whole grains, fruits, vegetables and healthy fats to fuel your day.
If you were doing a more conventional ketogenic diet previously and relying on animal foods, you may have only counted the protein in those foods toward your allotment for the day because they are complete sources. In other words, the protein in animal products contains all the essential amino acids that your body needs from food and in substantial amounts. This is a rare find in plant foods, and the reason that bodybuilders have historically kept track of the protein they eat from chicken, beef, and fish, but don’t consider the amount they take in from vegetables, grains, and nuts. The thing is, though, while they may be less bioavailable than animal foods, plant proteins are still usable by your body and still count toward your total—and if you’re going to forgo animal products entirely, you’ll need to get them in to support muscle, performance, and general health. Otherwise, you’ll be protein deficient.
My Weight-Loss Secret: "I committed to walking two laps around a beautiful nearby park every night for roughly one month. Eventually I felt comfortable enough to go to the gym, where I started using the elliptical machine as well. I lost 75 pounds over the course of a year and a half. Now I strength-train three days a week and do five-mile walk-run workouts one or two days a week. I'll pick a post, jog to it, then walk to the next landmark."
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.
Weight loss doesn’t always mean cutting down on things. In fact, adding in more fruits and vegetables helps you stay fuller, longer, with less calories and more nutrition. To lose weight without feeling hungry, eat at least one serving of fruit or vegetables with every snack and two with meals, recommends Rachel Begun, a registered dietitian and food industry consultant in Rye Brook, N.Y.

You may have heard by now that I finally wrote and published a “real” book called Keto for Life!!!  The reviews are in and people are loving it!  Already a best seller, you can learn more about what you’ll find inside Keto for Life by clicking here!  OR head over to Amazon to check out the reviews of Keto for Life before snagging a copy for yourself!
I’ve never worked with a personal trainer and had quite a few fears. I was afraid it would hurt to lift weights. I was afraid that I would develop big muscles. I was afraid that I would need to work out constantly to lose weight. I was afraid that I would never eat the things that I enjoyed. Well, none of these fears came true. Samantha helped me put everything together and calmed my fears.
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As, yes, the age-old question: but where do you get your protein? If you’ve been plant-based for any amount of time, you’ve likely heard this asked in at least five different ways. At least here in North America, it seems as though people really struggle to wrap their heads around the idea that you can get enough protein without eating meat, dairy or eggs. This issue becomes especially pronounced when we talk about vegan keto diets.
There are other side effects as well when your body is first adjusting, like difficulty focusing, flu-like symptoms (keto flu), drowsiness, frequent urination, constipation, diarrhea, and reduced strength and physical performance. Most of these symptoms occur mainly in the first few days, while others can come and go depending upon how many electrolytes you are getting and your macronutrient intake.
My wife and I decided to see Samantha early in 2006 because we decided that it was time for a change. I had decided to participate in the MS150 ride, a 172 mile two day charity cycling event to raise money for the National Multiple Sclerosis Society and the date was fast approaching. With that goal in mind and the hope of carrying less weight with me on those 172 miles, I went to Samantha hoping that she could help me prepare for the event. I had never worked with a trainer before and, to be honest, working out with weights intimidated me. I never really learned how to use any of the equipment in a gym and I really didn’t understand the principles of weight training. Moreover, I didn’t really understand anything about how to eat (perhaps that’s why I managed to gain weight while cycling semi-regularly).
Solution: Cheese, egg yolks, mushrooms, soy beverages, milks, and other breakfast foods all provide a small amount of Vitamin D. Additionally, direct exposure (not through a window) to sunlight generates Vitamin D in the body. There is always the supplement option - this supplement is a delicious apple flavor and melts under the tongue, which is why I buy it.
But, with tips from the internet, I learned that these noodles are best prepared by draining, rinsing, and then sauteeing until much of the liquid is cooked away from these spaghetti-like noodles. Once you’ve done that, you’ve got yourself a really great base for a vegan keto dinner. Now, with spaghetti comes sauce, and sauces are often laden with carbs from all their hidden sugars. Try making a tomato based sauce from scratch, or opting for a bruschetta mixture instead.
The bottom line? This way of eating is tough to stick with because it combines two restrictive diets. Mass believes the risks outweigh the benefits. But if you decide to try it, Mass cautions to approach the diet carefully, ideally under the guidance of a qualified registered dietitian who can help you pick your foods strategically and ensure you are supplementing the diet where needed. Mass also suggests reducing your carb intake gradually rather than going full-blown vegetarian keto overnight so you don’t completely shock your system.

If you’re old enough wherever you are, you might be wondering if you’ll be able to enjoy your favorite alcoholic drinks on vegetarian keto. The first thing you have to remember is that alcohol is a diuretic, which means that the more alcohol you drink, the more dehydrated you will get. This is generally bad news for ketosis. Maintain switching drinks from water to alcohol as you drink, if you choose to.
I have achieved all my goals and more…I have lost 35 pounds and have gone from a size 12/13 to a size 5/6. My waist size has changed dramatically – when I began seeing Samantha, I was squeezing myself into a size 32 waist in jeans. Now, I can easily fit into a size 27 which feels fantastic! I tell Samantha and Chris that they are the best thing that ever happened to me and I mean that from the bottom of my heart! I feel like a totally different person now than I did 6 months ago. I am actually excited for beach season this year and I cannot wait to go bathing suit shopping. I can’t remember another time in my life in which I had more confidence in my appearance. I have changed my lifestyle and my entire view on health and fitness. I love the food I eat and I am never hungry! I enjoy exercising now and have all the energy I need to get through the day and more. I feel that I am living to my true potential; I have a healthy body, mind and spirit. Samantha gave me the tools and guidance I needed to change my life and I embraced them whole-heartedly. I can say that, without a doubt, I feel 100% better than I did before I started with her. I start each day by looking at myself in the mirror and actually being HAPPY with the person I see looking back at me. Now, I look the way I have always wanted to look and my husband can’t believe the results either! I can honestly say that my results have surpassed even my expectations. Don’t spend another day feeling bad about yourself or your appearance. You have the power to change your life for the better and to maintain an active lifestyle. I will never allow myself to go back to my old habits. I am a new person thanks to Samantha and Chris at Pure Health & Fitness Studios!" --- Sara

My mouth is watering thinking about how savory and cheesy this keto-friendly monkey bread is. The outside stays soft due to the texture and water content of the eggplant, but you will get a little crust on the edge and bottom of the monkey bread. The inside is cheesy and buttery with a hint of garlic. There’s no way you will miss the gluten with this recipe.


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.
Next, you're likely to see changes in your clothing. Your actual size won't change right away, but you'll notice that your clothes start to fit more comfortably and hang a little bit looser. You're most likely to notice this change sooner if you typically wear more fitted (tighter) clothing. Eventually, if you stick to your weight loss program, the weight loss from your total body will result in a reduction in your clothing size.
Meat is a cornerstone of the ketogenic diet, but that doesn’t mean the diet is off-limits for the vegetarian population. As the high-fat, low-carb approach has grown in popularity, many vegetarians have wanted in on the hype and have found a way to make it work for them, tweaking the typical keto diet menu and food list to fit within their meat-free lifestyles.
Top Tip: Move more to stress less. "I've learned to exercise instead of eating when I'm stressed," Sarah says. "I've started walking two to three miles outside two to three times a week. The fresh air instantly puts me in a good mood, and I think of it as time to unplug. Now I put exercise on my to-do list just like any task—it's about committing to myself. My mom bought a Fitbit and aims for 10,000 steps per day."
Getting enough fat and protein on the vegan ketogenic diet shouldn’t be a problem either. Plant-based oils like coconut oil, avocado oil, MCT oil, and olive oil, as well as avocados, nuts, and seeds, will cover all of your fat needs. Moreover, to help cover your protein needs, make sure you have a vegan meat alternative, vegan protein powder, or high protein nuts and seeds with each meal.
When you are following a vegetarian keto meal plan, though, Palmer recommends focusing mostly on whole foods. Not only will those help you hit your nutrient checkboxes, but they're also rich in slow-digesting carbs and help maintain energy levels longer. And as with any healthy diet, you should avoid processed foods and refined carbs and sugars, which are stripped of important nutrients that prevent sugar from being absorbed into the bloodstream too quickly. (Not sure which drinks are keto-approved? Check out this list.)
Here, we’ve broken down our protein grocery list into animal and plant sourced — so depending on where on the plant-based eating spectrum you find yourself, you have ample choices available. If you go for soy products, try to stick to non-GMO and organic options, and pick ones that are fermented as they are even more abundant in nutrients (think organic tempeh).
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