Because the keto diet is high in fat and super low in carbs it often includes a lot of meat, but it certainly doesn't have to.

In fact lots of keto followers are borrowing the best of both worlds to create a vegetarian ketogenic diet.

This hybrid eating plan is healthier for humans, animals, and the environment.

A vegetarian ketogenic diet excludes meat, fish, and fowl flesh...and also restricts carbohydrates.

Before you embark on a hybrid meat-free and keto lifestyle it's best to have a plan in place.

Here are a few guidelines to begin with first remember to limit your total carbohydrate consumption to 35 grams or less per day and get at least 70% of your calories from fat.

To make sure you're getting enough fat in your diet use plant-based oils to replace all the animal fats often used in cooking and baking.

Avocado, coconut, MCT, and olive oils are all great options.

Cook with them, drizzle them on salads, or incorporate them into meals by making homemade sauces...like a spicy pepper jack cheese sauce to top broccoli or Brussels sprouts or a dessert like tropical mousse bites.

Other great sources of fats are avocados; nuts like macadamia nuts, almonds, pecans and walnuts; and seeds like pumpkin, sunflower, and flax seeds.

Protein should constitute just about 25% of calories on a keto diet.

On a keto vegetarian diet the main sources of protein will be eggs and high-fat dairy like hard and soft cheeses.

We strongly suggest buying high quality pasture-raised eggs and dairy to support sustainable animal rearing practices.

Look to your local farmers market and natural food stores as sources for these proteins.

You might get bored with eggs and dairy at every meal so turn to meat substitutes for variety.

If you're ok with soy in your diet 2 great low carb options are tofu and tempeh.

However, keep in mind that some soy or wheat-based meat substitutes are packaged with added marinades.

Be sure to read each products nutritional information carefully.

If you're coming close to your carb limit but you're short on protein - protein powder can be a good solution.

The main plants you'll want to stock up on are leafy greens like spinach, arugula, swiss chard, and kale.

And above ground vegetables like broccoli, cabbage, mushrooms, green beans, and cauliflower.

Many large common fruits like bananas, apples, and oranges have way too many carbs to consume on a regular basis.

So, try to limit fruits to small servings of low glycemic berries like blackberries, blueberries, and raspberries.

Common vegetarian ingredients are often loaded with carbs.

The most common carb culprits that you want to avoid entirely are grains like wheat, corn, and rice; legumes like lentils, and beans, starchy fruits, potatoes, and sweet potatoes, and any form of sugar.

But, there are still plenty of tasty recipes to try for every meal of the day.

Breakfast could be fluffy keto buttermilk pancakes topped with plain whipped cream and a few berries and nuts, or a plate of scrambled eggs with cheese and spinach for lunch.

A charred veggie and fried goat cheese salad combines lots of flavors and textures for a satisfying midday meal.

At dinnertime, spiralized zucchini noodles with avocado walnut pesto is a delicious option.

On chillier nights warm up with a cup of red pepper cauliflower soup.

The day can be topped off with a little treat like keto ice cream, or cupcakes.

With so many great choices you won't miss the meat one bit.

Also, without meat in your diet you may want to begin taking supplements like vitamins d3, DHA, and EPA, iron, and zinc to avoid common nutrient deficiencies.

Try to eat real food and limit consumption of overly processed fake meats and soya products.

Lastly, try to include some fermented foods like sauerkraut, kimchi, and natto to help improve digestion.

One other thing to consider is that if you're switching to a vegetarian keto diet from a more standard keto diet - now might be a good time to revisit the calculator to refine your calorie and macronutrient needs.

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