Can you do Keto as a Vegetarian? Low Carb Ketogenic Diet

Spoiler alert: Yes, you can. Full video transcript below! 🔥 MCT oil: 🎧 Get any audiobook of your choice FREE here:

As a reminder, a Ketogenic diet is a diet that is high in healthy fats, very low in carbohydrates, and moderate in protein. The goal is to get yourself into a state of nutritional ketosis, where your body uses mostly fat for energy instead of glucose.

You might have heard of the many health benefits that a ketogenic diet can provide, or maybe you just want to lose fat, have more energy or you want to be able to go for long periods of time without needing to eat.

Now, the most important part to achieve nutritional ketosis is to keep carbs low, ideally below 20-30g of net carbs per day, mostly from green leafy vegetables. Here’s where being vegetarian on Keto can be a little more challenging. Many vegetarians are used to eating lots of legumes to get their protein. But those sources simply won’t work on a ketogenic diet, as they’re too high in carbohydrates. As an example, 24g of protein from kidney beans or lentils come with 35 grams of net carbs, pushing you over your daily carbohydrate limit in a single meal. Also, quite often vegetarians are used to eating lots of fruits. Since most fruits are high in sugar, you will need to replace them with vegetables instead. But the good thing is that most vegetables are higher in nutrients anyway.

If you’re a ‚pescetarian‘ it will be way easier for you to do Keto than if you’re not, as fish & seafood are some of the best protein sources out there. If you’re a strict vegetarian though, your best protein sources are going to be eggs, followed by cheese, nuts and seeds (both higher in carbs, so pay attention). If you you’re not getting enough protein through your diet, you can sometimes even supplement with some low-carb protein powder like whey protein, egg protein or a plant-based protein powder. It can be a good idea to mix your protein shake with some healthy fats like coconut milk, heavy cream or MCT oil so it doesn’t kick you out of ketosis.

In general it’s probably a good idea to include more MCT oil into your diet to help your liver with the production of ketones, as you’re probably more likely to consume higher amounts of carbohydrates than someone who is eating meat and doing Keto.

Alright, lets summarize. To make a vegetarian ketogenic diet work you need to eat:

– Very low-carb: Most of your carbs will be from green leafy vegetables with pretty much every meal – these are gonna make up around 5% of your daily calories. That might not seem a lot, but that’s going to fill up about half of your plate. Those vegetables are going to provide you with lots of nutrients and fiber, which you need to feed your good gut bacteria.
– High-Fat: Around 60-80% of your calories are going to come from healthy fats like Coconut oil or coconut milk, MCT oil, olive oil, grass-fed butter, heavy cream, avocados, some nuts & seeds and full-fat cheese. The fat is going to help you stay full for a long time after your meals.
– Moderate Protein: 15-25% of calories or at least 0,5g of protein per pound or 1,1g per kg of your ideal bodyweight. More if you’re exercising regularly. Not eating enough protein can lead to muscle loss, you feeling more hungry and can even down-regulate your metabolism. As far as sources go, If you’re a ‚pure‘ vegetarian, as I mentioned, you will be limited to eggs, cheese, nuts & seeds as your main protein sources. If you’re pescetarian though, you’re lucky as you can also include lots of wild-caught fish & seafood on Keto.

I hope that this video helped show you that it’s definitely possible to follow a ketogenic diet even if you’re vegetarian!
Here’s a sample two week meal plan from ketodietapp:

Let me know in the comments if you are or were vegetarian in the past. Plus don’t forget to leave me a like & subscribe if you enjoyed the video!

By the way, if you’re interested in anything related to fasting (including Intermittent Fasting), even if you’re not following a Ketogenic Diet, I highly recommend you get this book:
It’s also available as an audiobook (first 2 books are free!): 4.78


Seit ich denken konnte, war das Mystische für mich ein so großer Anziehungspunkt, dass ich alles, was ich darüber finden konnte förmlich verschlang. Bereits im Teenager alter lernte ich Tai Chi und von da an wusste und fühlte ich, dass feinstoffliche Energien real sind. Ich besuchte Vorträge und Seminare darüber und aufgrund meines großen Wunsches mehr darüber zu erfahren, kam ich zu Lehrern, die mich in den Weisheits- und Heillehren schulten. Unser neues Zeitalter, mit all ihren Schwierigkeiten und Problemen, hat es mir zur Lebensaufgabe gemacht, soviel Menschen wie möglich zu erreichen, um Ihnen neue Möglichkeiten aufzuzeigen mit unserer Welt in Liebe, Erkenntnis und Heilung umzugehen.

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  1. Hi

    I am having twitches in keto diet . Any possible solution. I am having multivitamin tablet daily but how to include all electrolytes to my diet

  2. "Strict" vegetarians aka vegans, do not eat eggs or any other animal product.

  3. how about beans & lentils as source of protein? because many vegetarians do not consider eggs to be vegetarian

  4. My heart tells me to go vegetarian. Because I feel so bad for the animals! But I love meat. But after seeing some videos yesterday about these animals….I just gotta do it. This is coming from some whose favorite food is a cheeseburger! Lol

  5. Do you have any meal recipies for keto vegetarian?

  6. Vegan High Carb is the healthy and tastier way to go

  7. Thank you. Answers to my questions, straight, simple, happy thank you!

  8. Do you have a video of keto vegetarian meal ideas? EDIT: Just checked the link in the description. Thanks!

  9. I dont want to loose weight, but i started a boot camp with the goal of becoming fit as i am really out of shape, Is it possible to use the keto diet and not loose weight

  10. Mia

    I'm not vegetarian. But I do not eat pork/bacon. What can I substitute that with?

  11. is it possible to produce too many ketones? Like say you overdo it on MCT & coconut oils…

  12. Just want to throw out that
    No human has EVER suffered from protein deficiency!!!!!

  13. Guys, build muscle doesn't have to be difficult (I used to feel it did). I'll give you some advice right now. Look for a diet plan called Fenoboci Diet Plan. Seriously, that program has transformed my life. I probably should not even be mentioning it cause I don't want a bunch of other folks out there running the same "game" but whatever, I'm in a good mood today so I'll share the wealth haha.

  14. don't forget avocados;-)

  15. Thank you this helped so much!

  16. I came here to watch Johnny sins talk about keto diet😂

  17. so you're suggesting that I could blend my plant based protein shake with full fat coconut milk instead if the almond or cashew milk I've been using?

  18. Thank you so much for this video. It is very, very helpful.

  19. so I am a vegetarian N basically what I eat for keto is

    eggs whole 6 throughout day
    ghee (Indian organic butter Google)
    paneer 300 gm
    broccoli few slices and mushroom few.slices
    lemon water

    now I cook paneer n eggs mostly with ghee and spices and salt

    I use whey and coconut oil daily thrice

    I still feel hungry and low in strength..5th day today..

    I am a regular gymmer and goal is to lay off 15 lbs…I also use coffee tea and heavy creame

  20. Great video @Minimalist Keto!

    I am an eggetarian & getting into Ketosis is a real pain. The toughest part is to sustain due to limited food options, I can stretch it to 3 – 4 months max.

    Here's my list of food that might be helpful for others 🙂
    1. Cottage Cheese
    2. Cabbage
    3. Onions
    4. Capsicum
    5. Cashews
    6. Eggs
    7. Spinach
    8. Olive Oil
    9. Whey Protein
    10. Milk

  21. ** You forgot to mention (organic) tofu 🙂

  22. Can u eat soya chunks on keto I found a brand which has 18 carbs all of which is fiber

  23. I'm tired of beef, substitutes please
    , not a vegan, thank you.. Gr8 channel

  24. Vegetarians can eat eggs?

  25. This video has good information, but I'm not sure about the best diet plan which i should use, only because I have never used any. Anyone tried using the Fenoboci Diet Plan? I've noticed many people talk about amazing things about Fenoboci Diet Plan.

  26. I lost 50lbs in keto with animal protein. I'm starting to transition to keto vegetarian

  27. I am a vegetarian and trying to do a ketogenic diet since last two weeks. I think its not ketogenic at all since I am still having way too much carbs. I am eating somewhat more fats and vegetables but carbs as well. I think what I need to do is mix ketogenic diet with intermittent fasting and exercise. That is the only way it will work for vegetarians. Try to reduce carbs and increase fats. This kind of food will keep you filled and satisfied for longer. So only have two meals of breakfast and lunch in the whole day and skip the dinner giving you a 18 hour fasting period everyday so that the body can have the opportunity to go into ketosis. Also since you are eating carbs, so exercise intensely in the morning and moderately in the evening so that the carbs are used up and the body will have higher chance of going into ketosis.

  28. I want to start keto..Like..yesterday (lol) but I'm Vegan. So I'm definitely looking for good resources before I actually start. Great video 🖒

  29. Finally useful information!! Thanks so much

  30. I was a long time vegetarian (10+ years) and went keto 4 months ago and even tho I've introduced a little fish I still struggle to eat enough protein, thanks for the video helped me a lot 🙂

  31. Thanks so much for this video! You're so beautiful <3

  32. Hi I am a pure vegitain I don't eat egg or anything and I don't know what to have

  33. great video! most informative and clear so far! good job!

  34. Mr.MostlyKeto..I tried the link for the meal plan and it says "page doesn't exist" Is there an article title or descript I can put in this blog to find it?

  35. Thank you..very informative.

  36. THANK YOU!! I have been looking all over youtube for a simple answer on how to do keto veg. (not vegan)

  37. Thanks for the tips bro! Awesome video!

  38. I'm not exactly vegetarian, but with the exception of 2 meals, I've only eaten vegetarian for about 10 years – the reason being that I've never enjoyed meat (with the exception of seafood, which is too expensive for me) and I can't cook it. I've also never liked any carb heavy foods and have always leaned towards foods high in fat and tend to stick to the same things every day, so it was actually by chance that I was following a high fat, low carbohydrate diet. Full fat cheese is a big stable of mine (no carbs, high in protein as well), butter and homemade mayonnaise (just use them to make something with spinach, occasionally cauliflower) and protein shakes made with heavy cream and water.

  39. really good video tho.. thanks for sharing

  40. BTW, I'm on day 5. I'm 4lbs water weight down and feel pretty alright. I think my sugar drops too low sometimes though. I get tired and sick and lethargic but only lasts a few hours. Advice?

  41. I'm not veg but I was wondering how they'd do keto. Thanks for the video 🙂 Love the accent.


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