Keto Vegetarian Grocery List For Beginners - What To Eat and Avoid

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Keto Vegetarian Grocery List For Beginners - What To Eat and Avoid

 

Keto Vegetarian Grocery List For Beginners - What To Eat and Avoid


If you're on a vegetarian keto diet, you're here because you're looking for a keto vegetarian grocery list, right?

Well, we've incorporated a diverse mix of low-carb fruits and vegetables, grains, healthy fats, and protein into this keto vegetarian grocery list.

And to replace the protein provided by meat in your diet, include a variety of protein-rich plant foods such as nuts, seeds, legumes, tofu...etc.

But, above all, we'd like to call attention to the term "Vegetarian Keto Diet," which has recently gained popularity.

It's important to remember that the keto diet, like the vegan diet, is a stand-alone diet with its own set of principles - and that both diets promote a variety of health benefits, including weight loss, blood sugar control, and more.

So ... What Is The Vegetarian Keto Diet?

The vegetarian keto diet includes an eating plan that combines aspects of both a vegetarian and keto diet.

The majority of vegetarians eat animal products such as dairy and eggs while avoiding fish and meat.

The keto diet, on the other hand, is a high-fat, low-carbohydrate diet that restricts carbohydrate intake to 20–50 grams per day.

When the body does not have enough carbohydrates to use for energy, it enters a state of ketosis where it has to burn fats for energy.

A vegetarian keto diet eliminates animal sources like fish, meat and instead relies on other healthy fats, including eggs, avocados, coconut oil, nuts, and seeds.

Keto Vegetarian Grocery List: Foods to eat

Vegetables & Fruits

A Vegetarian Keto Diet should be balanced and diverse to support optimal nutrition; vegetables and fruits are a good foundation for any balanced diet.

Because it will supply you with a variety of essential vitamins and minerals to supplement your diet and fill in any nutritional gaps.

The fruits and vegetables listed below should be on your Keto Vegetarian Grocery List.

Low-carb veggies, such as:

  • Asparagus
  • Bell peppers
  • Bok choy
  • Broccoli
  • Cauliflower
  • Celery
  • Cucumber
  • Kale
  • Leafy greens
  • Mushrooms
  • Spinach
  • Swiss chard
  • Zucchini

Low-carb fruits (in moderation):

  • Berries
  • Lemons
  • Limes

Healthy Fats

The healthy fats listed below should be on your Keto Vegetarian Grocery List.

Since fats make up the bulk of the calories on a keto diet, choosing healthy, natural fats and spices are crucial.

  • Avocado – whole and avocado oil
  • Olive Oil
  • MCT Oil
  • Coconut Oil/Milk/Cream
  • Eggs
  • Dairy – Cream, Cheese, Yoghurt, Butter, Ricotta

Nuts & Seeds

Nuts and seeds are high in a variety of nutrients such as fats, proteins, and fiber, and will play an important role in a Vegetarian Keto Diet.

Keep in mind that that carbohydrates can add up very quickly after eating seeds and nuts.

So you must measure and count out your nuts carefully to avoid blowing all your daily MACROS on seeds and nuts.

If you enjoy nuts and seeds in general, here is a list of Vegetarian keto nuts and seeds to add to your grocery list.

  • Almonds
  • Brazil Nuts
  • Cashew Nuts
  • Chia Seeds
  • Flax Seeds
  • Macadamias
  • Peanuts
  • Pecan Nuts
  • Pine Nuts
  • Pistachios
  • Pumpkin Seeds
  • Sunflower Seeds
  • Walnuts

Protein

If you're concerned about getting enough protein on a plant-based diet, you may be surprised.

Vegetarians can easily meet the protein requirements in their diet.

Many people still think that protein only comes from meat and other animal sources, but unless you're an Olympic bodybuilder or pregnant, make sure you're getting plenty of protein without even trying.

Not only that, but combining a low-carb diet like keto with a vegetarian diet will ensure that you get enough protein, because protein is one of the vital key macronutrients required to generate energy and help your body function properly when on the keto diet, as everyone knows.

  • Eggs
  • Dairy
  • Natto
  • Nutritional yeast
  • Nuts and Seeds (see above)
  • Protein Powder
  • Tempeh
  • Tofu
  • Spirulina

Pantry Staples

Here are some of the must-have goods to include in your Keto Vegetarian Grocery List — and that you should keep in your pantry because you'll probably need them at some point to make vegetarian keto recipes.

  • Almond Flour
  • Almond Milk
  • Coconut Flour
  • Coconut Milk
  • Vinegars – including apple cider vinegar
  • Herbs & Spices (such as basil, paprika, pepper, turmeric, salt, oregano, rosemary, and thyme)
  • Chocolate (see below!)
  • Cacao Powder
  • Stevia or your sweetener of choice
  • Vanilla and other flavourings
  • Psyllium Husks
  • Protein Powder
  • Soy Sauce/Tamari
  • Tomato – sauce, tinned and paste
  • Tea
  • Coffee
  • Pickles
  • Sauerkraut
  • Mustard

Chocolate

While the Vegetarian keto diet compels you to eliminate many of your favorite desserts and snacks, there are a few sweet pleasures that you don't have to eliminate entirely. Dark chocolate is one such guilty pleasure, right?

Most chocolate sold in supermarkets, on the other hand, has been processed with other components such as milk and other animal by-products.

If you are on a Vegetarian keto diet, dark chocolate is a good option to enjoy as it contains fewer carbohydrates than other types of chocolate.

So dark chocolate can be included in your Keto Vegetarian Grocery List, provided you keep your portion sizes in check and also choose high-quality dark chocolate with at least 70% cocoa to stay within your daily carbohydrate range.

Vegetarian keto snacks

You can also include some simple snacks in your Keto Vegetarian Grocery List to enjoy between meals.

  • Celery With Peanut Butter
  • Roasted Pumpkin Seeds
  • Flax Crackers With Sliced Cheese
  • Mixed Nuts
  • Chia Seed Pudding Topped with Unsweetened Coconut
  • Whipped cream with Blackberries
  • Full-fat Greek Yogurt with Walnuts
  • Full-fat Cottage Cheese with Black Pepper
  • Zucchini Chips

Keto Vegetarian Grocery List: Foods to avoid

You'll note that there aren't many foods in our Keto Vegetarian Grocery List. Because a person on a vegetarian keto diet must avoid plant foods that are high in carbs.

The Following Foods Should Be Eliminated:

  • Meat such as:

          ⦁ Beef

          ⦁ Pork

          ⦁ Lamb

          ⦁ Goat

          ⦁ Veal

  • Poultry such as:

          ⦁ Chicken

          ⦁ Turkey

          ⦁ Duck

          ⦁ Goose

  • Fish and shellfish such as:

          ⦁ Salmon

          ⦁ Tuna

          ⦁ Sardines

          ⦁ Anchovies

          ⦁ Lobster

Here's what you need to know about the foods to limit:

  • Starchy vegetables such as:

          ⦁ Potatoes

          ⦁ Beets

          ⦁ Yams

          ⦁ Parsnips

          ⦁ Carrots

          ⦁ Sweet potatoes

  • Fruits such as:

          ⦁ Bananas

          ⦁ Oranges

          ⦁ Apples

          ⦁ Apricots

          ⦁ Melon

          ⦁ Plums

          ⦁ Peaches

  • Grains such as:

          ⦁ Bread

          ⦁ Quinoa

          ⦁ Rice

          ⦁ Oats

          ⦁ Rye

          ⦁ Millet

          ⦁ Buckwheat

          ⦁ Barley

          ⦁ Pasta

  • Sugar-sweetened beverages such as:

          ⦁ Soda

          ⦁ Sweet tea

          ⦁ Sports drinks

          ⦁ Juice

          ⦁ Energy drinks

  • Condiments such as:

          ⦁ Barbecue sauce

          ⦁ Honey mustard

          ⦁ Ketchup

          ⦁ Marinades

          ⦁ Sweetened salad dressings

  • Processed foods such as:

          ⦁ Breakfast cereals

          ⦁ Granola chips

          ⦁ Cookies crackers

          ⦁ Baked goods

  • Sweeteners such as:

          ⦁ Brown sugar

          ⦁ White sugar

          ⦁ Honey

          ⦁ Maple syrup

          ⦁ Agave nectar

  • Alcoholic beverages such as:

          ⦁ Beer

          ⦁ Wine

          ⦁ Sweetened cocktails

Summary

The ketogenic diet is a low-carb, high-fat diet that although usually contains animal products such as fish, poultry and meat, can be adapted to fit a vegetarian diet.

As a result, we have included a detailed Keto Vegetarian Grocery List in this article to help you get started on this diet.

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