The keto diet conjures up images of meat, eggs and butter but that couldn’t be further from the truth. A veggie/vegan keto approach is actually a very healthy one because you are forced to incorporate more nutritious options and the diet becomes much more plant focused.
Plant-based fats: Avocado and its oil, coconut and its oil (steer clear of any sweetened coconut though), olives and their oil, walnuts and there oil and all sesame too.
Low-carb vegetarian proteins: Tofu, seitan and even tempeh-because although it’s higher in carbs than tofu and seitan, it’s also high in fiber, so your net carbs make it keto-friendly. Be cautious of faux-meat burgers, bacon, etc., and read their ingredient lists and nutrition labels, as they may contain sugar or be an unexpected source of carbs. Personally I would avoid these all together and just stick to cleaner wholefood options.
Low-carb veggies: Of course there’s the versatile cauliflower, but there’s also courgettes, cucumbers, Swiss chard, mushrooms, asparagus, celery, spinach, bok choy, broccoli, cabbage, kale, Brussels sprouts and lettuces (arugula, green and red leaf, endive, romaine, etc.).
Nuts: All nuts are solid choices when you’re eating vegetarian keto, but some are higher in fat and lower in carbohydrates than others, and those are pecans, macadamias, pilinuts and hazelnuts.
Seeds: You really can’t go wrong here. Seeds are fatty, they’re not that high in carbs, and they’re typically full of fiber, bringing your net carbs down.
Dairy: Full-fat plain yogurt and plain cottage cheese (avoid flavoured high-sugar varieties), hard cheeses, organic grass fed butter.
Berries: Strawberries, raspberries and blackberries are all lower-carb fruit choices-not because they’re actually low in carbohydrates, but because they’re packed with fiber and so your net carbs are low. You’ll probably want to skip blueberries, though-a cup will eat up nearly all of your daily carb allotment.
Eggs: This is arguably the easiest, healthiest and most complete way to get protein if you’re eating vegetarian keto. Eggs also give you a nice dose of fat and have practically no carbs whatsoever.
So as you can see it can easily be done it just will take a little more planning and prep than your average keto plan. Perhaps it would be helpful to plan your meals and work lunches on a Sunday and do a food shop accordingly so you’re not caught out.