Knowing Our Food

One of the main source for vegetarian food is carbs. In vege-keto diet, we are limiting our carbs intake without having to stop or starve ourselves. So, we have here the low-carb vegetables where you can enjoy the utmost of it (of cause no overindulge too!):

Top Low-carb Food For Veg-keto diet

Low-carbs Vegetable

  • Spinach
  • Kale
  • Collard greens
  • Swiss chard
  • Lettuce
  • Asparagus
  • Green beans
  • Broccoli
  • Cucumber
  • Summer and winter squash
  • Red and white cabbage
  • Cauliflower
  • Bell peppers
  • Onions
  • Mushrooms
  • Tomatoes
  • Eggplants
  • Garlic

 

 

 

 

 

 

 

 

 

 

Sugar is definitely a NO to any ketogenic diet. Most fruit and fruit juice contain natural glucose that is equivalent to sugar. But surely there are still fruits we can take ya?

Over here, we have research and knows the following are the fruits that low in both sugar and carbs:

Low-carbs fruits

  • Blackberries
  • Strawberries
  • Raspberries
  • Blueberries
  • Avocado

 

 

 

 

 

 

 

 

 

You may wonder, how will your food taste nice with the usual spices you’ve used? Or are the spices in your kitchen is going to kick you off the diet chart? Well, here are the spices you can and we’ll be using during our meal preparation. Remember we’ve mentioned before, you will not be having blend taste or boring meals with this diet:

Low-carbs Spices

  • Basil
  • Oregano
  • Parsley
  • Rosemary
  • Thyme
  • Cilantro
  • Cayenne pepper
  • Chili powder
  • Cumin
  • Cinnamon
  • Nutmeg
  • Lemon or lime juices
  • Pepper and salt

 

 

 

 

 

 

 

 

 

Getting Quality Protein For Veg-keto diet

You probably understand one of the protein source comes from meat products. And now we’re going to replace it with great food with high quality protein for your body:

  • Eggs
  • Dairy
  • Tempeh
  • Natto
  • Miso
  • Nuts and seeds

**Do note on meat substitutes product on the market. They might contain high amount of carb, Do remember to check the content per serving to understand more before getting them.

 

The Best Fat Source For Vege-keto diet

Your fat intake may not necessarily from meaty food. There are quite variety of fat source that is going to fulfill your body needs without breaking the carbs scale:

Low-carbs High Fat Nuts

  • Pecans
  • Brazil nuts
  • Macadamia nuts
  • Walnuts
  • Coconut (unsweetened)
  • Hazelnuts
  • Pine nuts
  • Almonds

 

Low-carbs High Fat Seeds

  • Chia seeds
  • Flaxseeds

 

Low-carbs High Fat Oils

Yes, you didn’t see it wrongly. Oil is good as they are completely made of fat. And of cause there are good and not so good oil. We are particular with oil that are easily break down into energy source, able to cross with our blood to our brain and beneficial to our body:

  • Olive oil
  • Coconut oil
  • Avocado oil
  • MCT oil
  • Macadamia oil
  • Flaxseed oil

 

Low-carbs High Fat Dairy

  • Cocoa butter
  • Coconut cream
  • Heavy whipping cream
  • Cream cheese
  • Cottage cheese
  • Hard cheeses like parmesan, swiss, feta, and cheddar (full-fat)
  • Soft cheese like brie, Monterrey jack, mozzarella, and bleu cheese (full-fat)
  • Butter (grass-fed)

 

We have also prepared a list of food that vege-keto diet CANNOT eat, simply either is meat-related products or its high in carb/sugar. It’s good that you’re aware what are they so you can avoid them for kicking you off your ketosis process.

 

Ready Prepared Grocery List

We understand you may feel lost shopping in the market place, thinking which vegetables, nuts or fruits can you buy. That is why we have prepared this grocery list to help you make your purchase choices easier.

The list has segment into the food types for easier reference.

 

Next: Planning Your Vegetarian Ketogenic Meal