Purple cabbage with cauliflower and asparagus-cooked with coconut oil
I am a keto vegetarian. This means that i do not have luxury of eating meat for protein and fat. However, one can certainly follow keto vegetarian diet and still be in the state of ketosis (what is ketosis?). There are multiple options available. Here, I am going to list what I DO NOT eat and how my typical keto diet plan look for a week.
I do not eat following food items (except when i cheat once in two weeks)
1. No bread, rice and sugar at all.
2. No potato and veggies that are high in carbs and or sugar i.e apple bananas, oranges.
My weekly (rough plan is here)
Breakfast: 2 hard boiled eggs with one cup of coffee- I make it bulletproof as described in the diet section.
Lunch: I either cook cauliflower mixed with green soy. I also prepare eggplant (baingan bharta), cabbage, spinach and cottage cheese (palak paneer), broccoli, green beans, brussels sprout, asparagus. All the items are prepared in Indian cooking style. I usually add 3-4 tablespoon of ghee for serving like the one shown in the image above .
Dinner: Along with the veggies that i mentioned in the lunch section, i add salad to my dinner. Simply mix cucumber and broccoli, add 2 tablespoons of olive oil, 2 tablespoons of vinegar and a bit of salt. I also add one avocado to my dinner.
Snacks: For snacks, I take handful of macadamia, Brazil nuts and pecan and have a either black coffee with some coconut oil.
I will add more details soon on my website. Feel free to reach out to me for any question.
With this diet, i was able to keep my blood ketones level in the optimum range (1.5-3.0 mmol). I will post my blood ketone data very soon in one of my blog post.
Malik's Mobility-Ultrarunning, Ketogenic Diet and Fat Adaptation 