The keto or ketogenic diet is an alternative used to lose weight in which foods that are sources of protein and fat should predominate. If you follow a vegetarian keto diet, we show you 11 foods that cannot be missing from your fridge.
Protein source foods, suitable for a vegetarian keto diet
The carbohydrates should be reduced to the maximum when we are on a keto or ketogenic diet, with the intention of producing and sustaining ketosis. Thus, foods with proteins and fats will be the main source of energy in the diet.
Among the options to add protein to a vegetarian keto diet we propose:
Eggs: high quality and very versatile protein
The egg is a very easy option to include in various dishes when we follow a vegetarian keto diet and offers proteins of high nutritional quality, that is, with all the essential amino acids.
At the same time, the egg It offers fats with zero carbohydrates, making it an excellent alternative to the keto or ketogenic diet.
With eggs we can make an omelette, scrambled eggs, keto bread or cloud bread, cloud eggs or cloud eggs, or eggs in cocotte that are very easy to make.
Cheeses, especially fresh or soft cheeses
Among the different dairy products that can be included in a keto diet, cheeses, especially fresh or soft cheeses, are the most recommended.
its rich in protein with a low content of saturated fat and a moderate sodium intake makes fresh or soft cheeses the most suitable alternative to add to the keto diet, as they are also alternatives with a very low proportion of carbohydrates.
With this kind of cheeses We can make some sugar-free cupcakes ideal for dessert, a fitness cheescake or fitness cheesecake with a very low carbohydrate content, or some glasses for an aperitif.
Plain yogurt or Greek yogurt without sugar, rich in calcium and vitamin D
In addition to proteins of high nutritional quality, natural yogurt or Greek yogurt, always without added sugar, allow us to add calcium and vitamin D to our vegetarian keto diet.
With Greek or plain yogurt We can make, for example, Turkish eggs with protein-rich yogurt, a creamy salad, or some glasses of curried Greek yogurt ideal for an aperitif.
Peanut: a legume that we can use as a dried fruit
The peanut It is an oily legume, but its nutritional composition is very similar to nuts and offers a very low content of carbohydrates, being an option rich in vegetable proteins and unsaturated fats.
We can make a low-carbohydrate salad with this ingredient, or we can create a peanut butter to spread, for example, some cookies or breads suitable for the keto diet.
Tofu, entirely plant-based
Tofu is a food derived from soy Above all, it offers proteins with a very low concentration of carbohydrates, making it suitable for a vegetarian or vegan keto diet.
The tofu It is the perfect replacement for fresh cheese if we do not consume dairy derivatives, and with it we can prepare a stir fry, a grilled tofu, a dessert without sugar, a scrambled eggs or skewers with a minimum of vegetable-derived hydrates.
Seitan, derived from wheat with a low proportion of hydrates
Other 100% vegetable product that we can include in our vegetarian keto diet is seitan, which is perfect as a replacement for meat.
It is a derivative of wheat and has a large proportion of vegetable proteins with a minimum of fat and carbohydrates inside.
We can elaborate the seitan with almond sauce, grilled as if it were a meat steak or seitan in pepper sauce that above all offers lean proteins.
Healthy Fat Source Foods for a Vegetarian Keto Diet
Other foods that cannot be missing in your fridge if you are on a vegetarian keto diet are those quality fat concentrates for the body and as a very low proportion of carbohydrates such as those shown below:
Various nuts, rich in fiber and antioxidants
Nuts are a good unsaturated fat source for the body and vegetable proteins with a very low proportion of carbohydrates.
At the same time, they are concentrated on fiber, vitamins and minerals many of them with an antioxidant effect on the body. Therefore, they are a quality ingredient that we recommend not to be lacking in our vegetarian keto diet.
With nuts Several of us can prepare curried toasted nuts or microwave-fried almonds for the appetizer, as well as a protein keto bread or mini blueberry muffins.
Seeds, with vegetable calcium and a lot of fiber
The seeds as well as the nuts are excellent sources of polyunsaturated fatty acids for our organism, being also sources of vegetable proteins with very low carbohydrate concentration.
In this way, they can enrich our vegetarian keto diet by providing at the same time, calcium, potassium, fiber and antioxidants various.
With seeds Several of us can prepare a simple healthy snack or some low-carb rolls, a crackers or a stir fry.
Extra virgin olive oil, as the main fat body
Although all vegetable oils are a good source of unsaturated fats that can be found on the keto diet, we recommend the extra virgin olive oil as the main fat body.
It constitutes a concentrated source of monounsaturated fatty acids and at the same time, it offers polyphenols with antioxidant and anti-inflammatory effect in the body.
With extra virgin olive oil we can prepare various dressings or a spreadable cream to use as a substitute for butter and improve the quality of our fats. vegetarian keto diet.
Avocado with vitamin C and a lot of potassium
Avocado is an oily fresh fruit that you can offer us monounsaturated fats in appreciable proportions, with a low concentration of carbohydrates.
Due to its creamy texture, it is a very versatile food that we can incorporate into various dishes and obtain with its intake. vitamin C, potassium, vitamin E, magnesium, fiber and also vegetable proteins.
We can use the avocado to prepare some baked eggs on avocado for breakfast, a creamy dessert, some chocolate truffles, some very easy to make chocolate and avocado cupcakes, an avocado mayonnaise or some roasted avocados with mozzarella.
Olives, another oily fresh fruit
Like avocado, green or black olives are an oily fresh fruit, rich in monounsaturated fatty acids and with a low contribution of carbohydrates.
It concentrates potassium in appreciable proportions, as well as vegetable calcium, fiber and a high amount of sodium; reason for which it is not recommended to abuse its consumption.
With olives We can make an ideal tapenade to spread, a glass of Manchego cheese or add them to a salad or serve them as such for an aperitif.
These are the 11 foods we recommend are not missing in your fridge if you are on a vegetarian keto diet and you want to take care of health with your practice.
In Vitónica | Why avocado is an ideal food to add to your keto diet (and 11 foods that include them)
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