The 4-Week Keto Vegetarian Diet for Beginners: Your Ultimate 30-Day Step-By-Step Guide to Losing Weight and Living an Amazing Healthy Lifestyle for Vegetarians

By Linda Hogan

Are you tired of searching for the perfect diet plan as a vegetarian? Are you also frustrated at reading other cookbooks that are not vegetarian and do not have the right carbs for a ketogenic diet? If you answered yes to those; you should add this cookbook and guideline to your personal library. You will have a 28-day meal plan including delicious breakfast options, tasty lunch choices, dinnertime favorites, and a special snack or dessert for each day. You will also have the calorie counts (if you use them) the carbohydrate counts, total fats, protein, and net carbs listed for each of the recipes. They are all Ketogenic! These are a few of the topics that will be covered:
●Basics of the keto diet plan as a vegetarian
●Health benefits of the keto plan
●Know when you're entering ketosis
●You'll learn some of the basics of intermittent fasting
○Skipping Meals
○The 5:2 Or Fast Diet
○The 16/8 Method
○Plus other options
●Vegetarians Versus Vegans Diets
●Health Benefits Of The Vegetarian Diet
●Ketogenic Vegetarian Foods To Eat
●Vegetarian AlternativesNow, if that is not enough to convince you; why not try one of these delicious "sneak peeks" out of your new cookbook:
●Avocado-Cucumber Gazpacho
●Greens Soup
●Keto Salad Nicoise
●Salad Sandwich
●Black Bean Quiche
●Vegan Sloppy Joes
●High-Protein Yogurt Bowl
Enjoy your full 28-Day Meal Plan or adjust it to your liking; just track those carbs!

• Language: English
• Publisher: Linda Hogan
• Release date: Aug 11, 2019
• ISBN: 9781393183464

Linda Hogan

Linda Hogan is Professor of Ecumenics at the Irish School of Ecumenics, Trinity College, Dublin.

Book preview

The 4-Week Keto Vegetarian Diet for Beginners

Your Ultimate 30-Day Step-By-Step Guide to Losing Weight and Living an Amazing Healthy Lifestyle for Vegetarians

Table of Contents

Introduction

Chapter 1: The Ketogenic Diet

Keto Diet Health Benefits

Beginning Your Keto Diet

Side Effects of Ketosis

Intermittent Fasting

Types of Intermittent Fasting

Chapter 2: The Essentials of the Vegetarian Diet

Vegetarians vs. Vegans

Benefits Of The Vegetarian Diet

Ketogenic Vegetarian Foods to Eat

For Specific Vegan Pantry Stocking

Chapter 3: Vegetarian Diet Substitutions

Enjoy Cheese Options

Almond Milk Pepper Jack

Baked Almond Feta

Cashew Cheddar Cheese

Swiss Cheese

Save Additional Carbohydrates

Your Keto Sweetener Options

Fill the Spice Racks

Avocado Mayonnaise

Chapter 4: Meal Plan: Day 1-14

Day 1: Breakfast: Cinnamon Smoothie

Day 1: Lunch: Zucchini Noodle Pasta With Avocado Pesto

Day 1: Dinner: Mushroom & Cauliflower Risotto

Day 1: Dessert or Snack: Granola

Day 2: Breakfast: Coffee Cake

Day 2: Lunch: Halloumi Burger

Day 2: Dinner: Red Pepper Zoodles

Day 2: Dessert or Snack: Vegan Gingerbread Muffins

Day 3: Breakfast: Chips & Almonds Breakfast Cereal

Day 3: Lunch: Jar Salad

Day 3: Dinner: Zucchini Lasagna with Tofu Ricotta & Walnut Sauce

Day 3: Dessert or Snack: Bread Twists

Day 4: Breakfast: Onion Tofu

Day 4: Lunch: Creamy Green Cabbage

Day 4: Dinner: Asian Garlic Tofu

Day 4: Dessert or Snack: White Chocolate Fat Bomb

Day 5: Breakfast: Brunch Brownies

Day 5: Lunch: Stuffed Mushrooms

Day 5: Dinner: Vegan - Thai-Inspired Peanut Red Curry Bowl

Day 5: Dessert or Snack: Cream Crepes

Day 6: Breakfast: Keto Porridge

Day 6: Lunch: Greens Soup

Day 6: Dinner: Vegan Sloppy Joes

Day 6: Dessert or Snack: Peanut Butter Fudge

Day 7: Breakfast: Keto Pizza

Day 7: Lunch: Salad Sandwich

Day 7: Dinner: Falafel With Tahini Sauce

Day 7: Dessert or Snack: Crunchy Berry Mousse

Day 8: Breakfast: Creamy Spinach-Rich Ballet

Day 8: Lunch: Avocado-Cucumber Gazpacho

Day 8: Dinner: Mixed Vegetable Patties - Instant Pot

Day 8: Dessert or Snack: Chocolate & Hazelnut Spread

Day 9: Breakfast: Breakfast Berry Spread

Day 9: Lunch: Keto Salad Nicoise

Day 9: Dinner: Asparagus & Tofu Mash

Day 9: Dessert or Snack: Hot Chocolate

Day 10: Breakfast: Maple Cinnamon ‘Noatmeal’

Day 10: Lunch: Broccoli Soup With Curry

Day 10: Dinner: Delicious Greek Salad

Day 10: Dessert or Snack: Walnut Orange Chocolate Bombs

Day 11: Breakfast: Spinach & Cucumber Smoothie

Day 11: Lunch: Zucchini Grilled Cheese Sandwich

Day 11: Dinner:  Spicy Tofu & Eggplant

Day 11: Dessert or Snack: Frozen Fat Bomb

Day 12: Breakfast: Vanilla Coffee & Whipped Cream

Day 12: Lunch: Asian Zucchini Salad

Day 12: Dinner: Celery Fries and Tempeh

Day 12: Dessert or Snack: Olive & Tomato Fat Bomb

Day 13: Breakfast: Soft Vegan Keto Bread

Day 13: Lunch: Marinara Zoodles

Day 13: Dinner: Pesto Roasted Cabbage & Mushrooms

Day 13: Dessert or Snack:  Mixed Berry Smoothie

Day 14: Breakfast: French Toast

Day 14: Lunch: Feta Cheese Salad With Balsamic Butter

Day 14: Dinner: Mini-Vegan Shepherd's’ Pie- Instant Pot

Day 14: Dessert or Snack: Pumpkin Spice Latte

Chapter 5: Meal Plan Day 15-28

Day 15: Breakfast: Almond Milk & Avocado Smoothie

Day 15: Lunch: Broccoli & Cheese Casserole

Day 15: Lunch: Mexican Cauli-Rice

Day 15: Dinner: Edamame Kelp Noodles

Day 15: Dessert or Snack: Pudding Pops

Day 16: Breakfast: Coconut & Walnut Porridge

Day 16: Lunch: Cauliflower Spinach Bowl

Day 16: Dinner: Black Bean Quiche

Day 16: Dessert or Snack: Keto - Vegan Eggnog

Day 17: Breakfast: High-Protein Yogurt Bowl

Day 17: Lunch: Crockpot Cheesy Broccoli Soup

Day 17: Dinner: Ginger Sesame Walnut & Hemp Seed Lettuce Wraps

Day 17: Dessert or Snack: Shamrock Shake

Day 18: Breakfast: Coconut Almond Egg Wraps

Day 18: Lunch: Easy Sheet Pan Roasted Vegetables

Day 18: Dinner: Radish & Zucchini Quiche

Day 18: Dessert or Snack: Keto Yogurt Bowl

Day 19: Breakfast: Scallion Pancakes

Day 19: Lunch: Zucchini Tomato Gratin

Day 19: Dinner: Spinach & Mushroom Pie

Day 19: Dessert or Snack: Stuffed Pecan Fat Bombs

Day 20: Breakfast: Lemon Waffles

Day 20: Lunch: Caprese Salad

Day 20: Dinner: Instant Pot Vegan Burritos

Day 20: Dessert or Snack: Coconut Orange Creamsicle Fat Bombs

Day 21: Breakfast: Mushroom Omelet

Day 21: Lunch: Egg Drop Soup

Day 21: Dinner Cheddar Pumpkin Risotto

Day 21: Dessert or Snack: Flaxseed  Crackers

Day 22: Breakfast: Choco Breakfast Waffles

Day 22: Lunch: Crunchy Cauliflower & Pine Nut Salad

Day 22: Dinner: Nutrient-Rich Broccoli Cauliflower Rice

Day 22: Dessert or Snack: Blueberry Frozen Fat Bombs

Day 23: Breakfast: Pumpkin Pancakes

Day 23: Lunch: Sweet Potato & Carrot Medley

Day 23: Dinner: Moroccan Eggplant Hash

Day 23: Dessert or Snack: Orange Walnut Cookies

Day 24: Breakfast: Baked Eggs in the Avocado

Day 24: Lunch: Cauliflower Patties - Instant Pot

Day 24: Dinner: Tofu & Broccoli Stir Fry

Day 24: Dessert or Snack: Mini Coconut Pies

Day 25 Breakfast: Nutritious Coconut Muesli

Day 25: Lunch: Vegan Buddha Bowl

Day 25: Dinner: Colorful Avocado & Corn Salad

Day 25: Dessert or Snack: Chocolate Mousse

Day 26: Breakfast: Crustless Spinach Quiche

Day 26: Lunch: Pomodoro Soup

Day 26: Dinner: Baked Zucchini Noodles With Feta

Day 26: Dessert or Snack: Coconut Granola Bars

Day 27: Breakfast: Chocolate Muffins

Day 27: Lunch: Instant Pot Eggplant Burgers

Day 27: Dinner: Cauliflower Curry Soup with Tofu

Day 27: Dessert or Snack: Rutabaga Cakes

Day 28: Breakfast: Streusel Scones

Day 28: Lunch: Broccoli & Mushrooms

Day 28: Dinner: Spicy Tofu Tacos

Day 28: Dessert or Snack: Pumpkin Bars with Cream Cheese Frosting

Chapter 6: The Final Steps to Success

Conclusion

Index for the Recipes

Description

Introduction

Congratulations on downloading The 4-Week Keto Vegetarian Diet For Beginners: Your Ultimate 30-Day Step-By-Step Guide to Losing Weight Fast And Living An Amazing Healthy Lifestyle For Vegetarians. Thank you for doing so. The following chapters will discuss the basics of how to manage your new dieting regimen using ketogenic diet techniques.

You will learn the vegetarian basics using the ketogenic plan which will provide you with numerous health benefits. There are many ways you will recognize you are in ketosis. An extensive list of the foods to enjoy while using the keto methods will be provided. Intermittent fasting is another valuable tool available for you to help drop those unwanted pounds. Skipping meals, the 5:2 method, and the 16:8 method will be explained to help you get started with a fasting plan if desired.

Many of the recipes are vegan-friendly but all are great for you as a vegetarian. You have several categories to choose from as a vegetarian with a special section dedicated to alternatives including cheese and vegetarian meat alternatives. This is only the beginning, so let’s get started!

Chapter 1: The Ketogenic Diet

Back in the days of humanity’s ancestors, carbohydrates were not nearly as prevalent as they are today which meant that early humans had to find another way to generate all the energy they needed to get through the day. Because of this need, the liver developed the ability to create a type of fuel called ketones which could be used to provide energy for required functions instead. While few people ever take advantage of this ability these days, the liver is still ready to provide this function, assuming the proper environment is provided for it to do so.

This means that if you make the decision to swear off carbohydrates, your body will run out of glucose energy, and instead start relying on the liver to do its ancestral job. When this happens in your body, the end result is that you will start to look and feel better than you ever thought possible. Ketosis, the state during which the body produces ketones, is beneficial for weight loss because the first thing the liver does is break down any excess fat that it may be holding onto.

This process will start if the body drops below a certain calorie intake point but it will also be triggered if you decrease the number of carbohydrates you take in each day to a total of 20 grams or less. This amount isn’t total carbohydrates but rather a net amount which can be calculated by taking the total number of carbohydrates you consume in a 24-hour period and subtract from that the total amount of fiber you consume in that same timeframe.

Before you make any major