Indian Vegetarian Keto Diet Plan (30 Days Veg Keto Meal Plan)

The Indian Keto diet plan, though a very popular diet plan for weight loss in 1 month, it is hard for vegetarians to find the food choices or substitutes for non-vegetarian food items like chicken, fish and eggs.

It is simply because non-veg foods contain zero or negligible amount of carbs, which is not possible with the vegetarian meals.

And, as you know, the Ketogenic diet program is based solely on consumption of high fat, moderate protein and less carbohydrates, which triggers the ketosis process and aids in weight loss.

So, the first question that comes to anyone is whether the vegetarian keto diet is possible or not?

Vegetarian Keto Diet Plan for Weight Loss

Fortunately, there are some vegetarian foods that are low in carbs & high in fat content and suit the Indian ketogenic lifestyle.

And, in this article, let us find the different vegetarian keto food options along with a sample 7 day meal plan.

Before continuing further, please understand What is a Keto Diet & Ketosis State, both the topics are a must for those who’re trying to follow a low carb, moderate protein and high fat diet to lose weight.

Still not getting motivation? Here is a list of people who’ve seen success on the keto diet (with before and after pictures).

Foods Allowed on the Indian Veg Keto Diet Menu

Make sure that you stock your kitchen with all these foods that contain good, low carbs as they’re ideal for Vegetarian Indian ketogenic dieters.

  • Whole Grain Bread – Made without sugar
  • Low Carb Vegetables – Spinach, Kale, Lettuce, Asparagus, Green Beans, Cucumber, Collard Greens, Swiss Chard, Broccoli, Red/White Cabbage, Winter Squash, Cauliflower, Bell Peppers, Eggplants, Onions, Mushrooms
  • Low Carb Fruits – Blackberries, Raspberries, Strawberries and Blueberries (Avoid all other fruits as they’re usually high in sugar and carbs)
  • Condiments – Soy sauce, Yellow mustard, Soy Mayonnaise, Sugar-free ketchup, Sauerkraut
  • Spices – Parsley, Rosemary, Cilantro, Cayenne Pepper, Basil, Chili powder, Cumin, Cinnamon, Oregano, Thyme, Nutmeg, Lemon, Ginger, Garlic, Pepper and Salt
  • Vegetarian Proteins – Dairy, Tempeh, Paneer (Indian Cheese), Natto, Miso, Eggs, Nuts and Seeds (see below)
  • Soy Products – Choose only the non-GMO and fermented products.
  • Nuts and Seeds – Walnuts, Coconut (unsweetened), Pine nuts, Almonds, Pecans, Hazel nuts, Macadamia nuts, Brazil nuts, Chia seeds, Flax seeds, All butters made from the listed nuts.
  • Healthy Oils & Non-Dairy Fat Sources – Olive oil (olives), Avocado oil (avocados), Macadamia oil, Coconut oil (coconut cream) Flaxseed oil, MCT oil, Ghee and Cocoa butter.
  • Dairy and Eggs – Cottage Cheese (Indian Paneer), Mayonnaise, Butter, Unsweetened Yogurt (full-fat), Parmesan, feta and cheddar cheese, Eggs (pastured or free-range)
  • Assorted Vinegars – Apple Cider Vinegar, Red Wine Vinegar, Balsamic Vinegar)
  • Protein Supplements – Soy Protein Powder & Vegetarian Protein Powder
  • Popcorn – Air fried
  • Beans and Legumes – In moderation

Although, some of the vegetables and fruits are high in nutrition, you should remember that they too contain some carbs. So, always ensure that you eat them in limited quantities.

Ketogenic Diet Foods List

Foods Not Allowed on the Indian Veg Keto Diet Plan

Foods that are heavily process usually contain bad carbs. They are quickly turned into sugar (aka glucose) and then released into the bloodstream causing sudden insulin spike, which is not good for weight loss.

So, it is highly advised to eliminate such bad carbs from your diet.

Below is a list of such Indian vegetarian foods with unhealthy carbs that should be kept away while you’re on the keto diet menu.

  • Potatoes, Yams, Sweet Potatoes, Corn, and Carrots
  • Fruit Juices, Honey
  • White Pasta, White Rice, White Sugar & White Bread
  • Low-Fiber, Sugar-Added Cereals or drinks
  • Non-Diet Sodas
  • Chips & Crackers
  • Tortillas
  • Rice, Wheat of any type
  • Starchy Vegetables
  • Veg pizzas and burgers
  • Veg noodles
  • All Packaged foods with refined sugars or flours

Indian Vegetarian Keto Diet Menu for 30 Days

Here is a sample Indian keto diet menu for vegetarians that you can follow in the first week of your keto weight loss journey.

Keto Diet Low Carb Recipes

If you’re an eggetarian, you can simply replace paneer with eggs and have them in any form (boiled, fried or as a base).

Week 1 Sample Meal Plan

When to Eat?What to Eat on Keto Diet India?
Early Morning1 glass of warm water with lemon juice
Breakfast1 cup Bulletproof coffee, 10 soaked almonds and handful of walnuts
LunchGrilled Paneer (100 gms) + Vegetable salad (cucumber, ½ carrot, tomato, cabbage, boiled broccoli)
EveningA handful of peanuts
DinnerVegetable soup of your choice

Week 2 Sample Meal Plan

When to Eat?What to Eat on Keto Indian Diet?
Early Morning1 glass of warm water with ¼ tsp cinnamon powder
Breakfast1 cup Bulletproof coffee, 10 soaked almonds and handful of walnuts
LunchGrilled Mushrooms (100 gms) + Vegetable salad (cucumber, ½ carrot, tomato, cabbage, boiled broccoli)
EveningAir fried pop-corn
DinnerCheese Broccoli soup + Grilled paneer cubes

Week 3 Sample Meal Plan

When to Eat?What to Eat on Veg Keto Diet?
Early Morning1 glass of warm water with 1 tsp apple cider vinegar
Breakfast1 cup Bulletproof coffee, 10 soaked almonds and handful of walnuts
LunchPaneer Bhurji (70 gms) + Vegetable salad (cucumber, ½ carrot, tomato, cabbage, boiled broccoli)
Evening2 Brown bread slices toasted with a tsp of peanut butter
DinnerCabbage soup + roasted sunflower seeds and flaxseeds

Week 4 Sample Meal Plan

When to Eat?What to Eat on Keto Veg Indian Diet?
Early Morning1 glass of warm water with lemon juice
Breakfast1 cup Bulletproof coffee, 10 soaked almonds and handful of walnuts
LunchFlaxseed & Almond flour roti + Paneer bhurji and Vegetable salad (cucumber, ½ carrot, tomato, cabbage, boiled broccoli)
EveningA glass of green juice
DinnerSpinach Mushroom Soup + roasted veggies of your choice

Well, these are just sample Indian keto vegetarian meal plans for you to get started without worrying about planning.

Once you’re accustomed to the diet routine and food choices, you can plan your own diet menu based on your personal tastes and diet preferences.

On any given day of the Indian keto diet for vegetarians, you can have the following beverages without worrying about being kicked out of ketosis.

  • Buttermilk – Add 2 tbsp of curd in 1 liter of water along with 1 lemon and blend it together.
  • Green tea – Natural detoxifier without any calories or carbs.
  • Black coffee – Improves your mood and gives you energy. But, don’t drink in the evenings as it will not make you sleep properly.
  • Warm water with lemon juice – Always the best choice for weight watchers.
  • Bulletproof coffee – Zero carbs and high on fats. What more do you want on a keto diet?
  • Green vegetable juice – A powerhouse of antioxidants, vitamins and minerals required for the functioning of vital organs of your body.
  • Cabbage soup – Natural fat burner with negligible amount of carbs and calories.

Conclusion:

Well, if you strictly follow the Indian Vegetarian version of the Keto diet plan for at least a month, you’ll see a drastic change in your weight.

People who’ve followed this 30 days keto diet routine have lost 5 to 8 kgs of weight (fat, not water weight) without any exercise. And, if combined with proper strength training workouts, you’ll lose anywhere between 8 to 10 kgs in a month naturally.