It may seem difficult sticking to a keto diet when you are accustomed to consuming fruits and vegetables, some of which can be high in carbs or sugar. Fortunately, there are high-fat foods that are still vegetarian-friendly, such as:
If you're looking for delicious forms of protein, beans and legumes are high in it. Just remember to rinse canned beans in cold water to remove excess salt. Another option is tofu, which is higher in protein and a common substitute for meat.
I love that it can be used for both savory meals and desserts! Tempeh, like tofu, is a meat substitute high in protein and fiber, with better macros than tofu. If you want to add extra protein to your shakes or meals, you can use soy or Vegetable Protein Powder. Just remember to check the label for its carb content.
To get your fix of both fat and protein, go for meatless sausages and bacon, chicken and fish substitutes <not the breaded version>, soy burgers, tofu and vegetable hotdogs, or seitan, which is a wheat-based meat substitute you can use instead of tofu. These are delicious alternatives that are almost like the real thing!
To add more flavor to your meals, you can add salt and pepper, blended seasonings <salt-free>, or assorted herbs and spices <watch out for carb content>.
They usually contain little to no carbs and calories, most especially salt. As for sauces and salad dressing, you can use soy sauce, sriracha sauce, mustard, or soy mayonnaise.
You can consume and add a lot of oils to your salads or meals, such as Extra Virgin Olive Oil, canola, grapeseed, peanut, coconut oil, or palm shortening
Vinegar are also great as salad dressing and to add a tang to your meals. There are a ton of vinegars with different flavors, such as apple cider, red wine, balsamic, or rice vinegar.
Fruits are allowed but only eaten in moderation. Do NOT drink any fruit juices or consume high-carb fruits like bananas or mangoes. I recommend that you consume berries or avocados.
You can have a wide variety of vegetables, as they are low in calories and carbs per serving. Dark leafy greens are best. Avoid high-carb vegetables like carrots, potatoes, corn, and yams.
Here are some snacks or other things you can consume on the keto diet: