Vegetarian Keto Meal Plan To Follow


Keto diet has taken the world by storm. It is something people bent on losing weight turn to because keto diet induces the body to burn up the stored fats. It also has a tonne of other benefits which makes it a favourite among health enthusiasts. But if you are asked to name a few keto foods off the top of your head, you will probably come up with seafood, eggs, and meat that are the centre-piece of the keto diet. So there is a misconception that keto is only for non-vegetarians.  But let us waive off your misconceptions. There are keto foods that vegetarians can dig into with gusto. To help you chalk out your diet chart, here is a sample vegetarian keto diet:

Vegetarian keto breakfast

We all know that you should start the day with an energy boost in the form of a wholesome breakfast. The best vegetarian keto breakfast is keto upma. This breakfast is very high on proteins, contains minimal amounts of carbohydrates, and is perfect for helping you lose weight and stay in shape. Toss in some cauliflower, tomatoes, and curry leaves for added health benefits.

Meal options (Lunch & dinner)

When it comes to lunch and dinner, you are spoilt for choice. Indians love their vegetables and there are quite a few vegetarian preparations that you didn’t know are actually keto.  Without further ado, here are a few foods that can happily feature in your keto diet:

Sarso ka Saag

Saag is an absolute favourite among us Indians. And you can’t go wrong with them. They promote the health of every part of your body. Sarso ka saag is wintergreen. This saag contains very little carbohydrate,s but will keep you perked up all day.

Baigan ka bharta

Another immensely popular Indian food preparation, baigan ka bharta has ‘keto’ written all over it. It contains very few carbohydrates so you wouldn’t have to worry about gaining weight. And thanks to all the spices that go into it, it is extra beneficial for health and also delicious to boot!

Paneer bhurji

This quintessential Indian preparation is a favourite among vegetarian keto fans. It contains fewer calories than sarso ka saag. Paneer being fattening is actually a misconception and is an imperative for vegetarians as it is their chief source of proteins.

Palak paneer

We cannot emphasize enough how crucial this Indian spinach is for the maintenance of your health, and it turns out that it is one of the mainstays of the vegetarian keto diet. Add another keto staple called paneer, and you have an infallible combination.

What about rotis/chapattis?

Keto diets usually require you to eliminate rotis from the diet. But Indians can’t really contemplate a meal without them. What would you dip in the bharta, bhurji or palak paneer? Actually, you can consume rotis but a very special kind of roti. Make the dough with:

  • Flax meal
  • Almond flour
  • Psyllium husk
  • Salt

You can also purchase specially prepared keto flour online.

Foods to avoid

Here are a few vegetarian foods you must avoid if you want to be a stickler of the keto diet:

  • Vegetables that contain starch like potatoes
  • Beverages containing sweetening agents
  • Regular grains
  • Sweet fruits
  • Alcohol


Now that you have a sample vegetarian keto diet, you can play around with ideas and come up with your own diet plan for weight loss and other health benefits. [av_promobox button='yes' label='Consult a doctor on MediBuddy' link='' link_target='' color='blue' custom_bg='#f00' custom_font='#ffffff' size='large' icon_select='no' icon='ue800' font='entypo-fontello']Struggling to lose weight? Consult a doctor through Medibuddy and learn how to lose weight without compromising on your nutrition intake.[/av_promobox] Sources:

  1. NDTV