Discover the Ketotarian Diet – The Ultimate Guide to a Plant-Based Approach to Keto

What Is the Ketotarian Diet? A Complete Guide

The Ketotarian diet is a unique approach to the popular ketogenic diet, combining the principles of the keto diet with plant-based eating. While the traditional ketogenic diet emphasizes high-fat, low-carb animal-based foods, the Ketotarian diet focuses on incorporating healthy plant-based fats and proteins to achieve a state of ketosis.

This diet was developed by Dr. Will Cole, a leading functional medicine practitioner, to provide a more inclusive and sustainable way of following a ketogenic lifestyle. The Ketotarian diet not only helps you reap the benefits of the keto diet, such as weight loss and increased energy, but also allows you to enjoy the numerous health benefits of plant-based eating.

By adopting the Ketotarian diet, you can enjoy a wide variety of plant-based foods, including avocados, nuts and seeds, non-starchy vegetables, and healthy fats like coconut oil and olive oil. These foods provide essential nutrients, fiber, and antioxidants that support overall health and wellbeing.

Whether you are a vegetarian, flexitarian, or simply looking to incorporate more plant-based meals into your diet, the Ketotarian diet offers a flexible and sustainable approach to achieving ketosis while enjoying the benefits of a plant-based lifestyle.


Monday is the first day of the week, and it’s an important day to set the tone for your Ketotarian diet. Here are some ideas to help you start your week off right:

Meal Ideas:

  • Breakfast: Start your day with a keto-friendly smoothie made with coconut milk, spinach, almond butter, and a scoop of plant-based protein powder.
  • Lunch: Enjoy a large salad with mixed greens, avocado, olives, cucumber, and grilled tofu or tempeh. Drizzle with a homemade lemon tahini dressing.
  • Dinner: For dinner, try a cauliflower rice stir-fry with mixed vegetables and your choice of protein like tofu, edamame, or seitan. Season with tamari or coconut aminos for flavor.
  • Snack: Satisfy your mid-morning or mid-afternoon cravings with a handful of keto-friendly nuts like almonds or macadamia nuts.


On Mondays, consider starting your day with a gentle yoga or stretching session to get your body moving and set a positive tone for the rest of the week. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking or cycling.


Take a few moments on Monday to practice mindfulness techniques, such as deep breathing exercises or meditation. This can help reduce stress and set a calm and focused mindset for the week ahead.

By following these suggestions and making Monday a day of nourishing your body and mind, you’ll be setting yourself up for a successful week on the Ketotarian diet.


Tuesday is a crucial day in the Ketotarian diet. It is a day to focus on nutrient-dense plant-based foods that are low in carbohydrates and high in healthy fats. Here are some key foods to include on your Tuesday menu:

Avocado: Enjoy sliced avocado on top of salads or as a tasty side dish. Avocado is rich in healthy monounsaturated fats and provides a good dose of vitamins and minerals.

Nuts and seeds: Snack on a handful of almonds, walnuts, or pumpkin seeds for a satisfying crunch and a boost of healthy fats. These nutrient-dense foods are also a great source of protein.

Leafy greens: Load up on leafy greens like spinach, kale, and arugula. These greens are low in carbs, high in fiber, and packed with vitamins and minerals.

Coconut products: Incorporate coconut oil, coconut milk, and shredded coconut into your recipes. Coconut is a great source of healthy fats and adds a delicious tropical flavor.

Non-starchy vegetables: Include a variety of non-starchy vegetables like broccoli, cauliflower, zucchini, and bell peppers in your meals. These vegetables are low in carbs and high in vitamins and minerals.

Plant-based proteins: Opt for plant-based protein sources like tofu, tempeh, and edamame. These foods are not only rich in protein but also provide essential amino acids.

Herbs and spices: Enhance the flavor of your meals with herbs and spices like turmeric, ginger, garlic, and basil. These ingredients not only add taste but also provide numerous health benefits.

Remember to stay hydrated throughout the day by drinking plenty of water and herbal teas. Tuesday is a day to nourish your body with plant-based foods that support ketosis and provide essential nutrients.


On a typical Wednesday, your meals on the Ketotarian diet might include a delicious breakfast of avocado and smoked salmon topped with a poached egg. This meal is not only high in healthy fats and proteins, but also provides you with essential vitamins and minerals.

For lunch, you could enjoy a salad packed with leafy greens, grilled chicken, and a side of sliced avocado. This combination offers a great balance of nutrients and keeps you feeling satisfied throughout the day.

As an afternoon snack, consider having a handful of mixed nuts or a piece of jerky. These options are both high in healthy fats and protein, which can help keep your energy levels stable until dinnertime.

For dinner, you might opt for a delicious stir-fry made with tofu, broccoli, and mushrooms. This dish is not only low in carbohydrates, but also packed with plant-based proteins and fibers that promote digestive health.

Before bed, you could enjoy a small portion of Greek yogurt mixed with berries and a sprinkle of chia seeds. This nighttime snack is not only delicious, but also provides a good source of probiotics, antioxidants, and omega-3 fatty acids.

Overall, Wednesdays on the Ketotarian diet are filled with delicious and nutrient-dense meals that support your health and well-being.



On Thursdays, the Ketotarian diet encourages you to focus on incorporating a variety of plant-based fats into your meals. These fats can come from foods like avocados, nuts, seeds, and olives. They provide essential nutrients and help keep you feeling satisfied and satiated throughout the day.

Some breakfast ideas for Thursday could include a delicious avocado and spinach omelet or a chia seed pudding topped with berries and almonds. For lunch, you can enjoy a mixed greens salad with sliced avocado, cherry tomatoes, and a sprinkle of hemp seeds. For dinner, consider making a hearty vegetable stir-fry with tofu and cashews.

Snack options on Thursday can include a handful of almonds or mixed seeds, along with some fresh berries. If you’re craving something sweet, consider making a keto-friendly dessert using almond flour, coconut oil, and stevia, like cookies or a mug cake. Remember to stay hydrated throughout the day by drinking plenty of water or herbal tea.

Thursday is also a great day to experiment with new recipes and meal ideas. Try preparing a new keto-friendly dish using ingredients like tempeh, coconut milk, or kale. Don’t be afraid to get creative and have fun with your meals while sticking to the Ketotarian principles.

By following the Ketotarian diet on Thursday, you’ll be nourishing your body with healthy fats and plant-based proteins, which can help support overall health and well-being.

Key Takeaway: Thursday on the Ketotarian diet is all about incorporating plant-based fats into your meals. Avocados, nuts, seeds, and olives are excellent choices. Aim for a variety of delicious recipes that keep you feeling satisfied and satiated throughout the day.



Friday is an important day on the Ketotarian diet as it marks the end of the workweek and the beginning of the weekend. Many people follow a different eating routine on Fridays to relax and prepare for the weekend.

On Fridays, you may choose to incorporate more variety into your meals by adding different types of vegetables, proteins, and fats. This is a great way to keep your diet interesting and enjoyable.

Some people like to have a cheat meal on Fridays, where they allow themselves to indulge in their favorite high-carb foods. This can help satisfy cravings and make it easier to stick to the Ketotarian diet throughout the week.

If you prefer to stay strict with the diet, you can still enjoy delicious Ketotarian meals on Fridays. Some ideas include a colorful salad with avocado and grilled chicken, a salmon and vegetable stir-fry, or roasted cauliflower with tahini dressing.

Whatever you choose to eat on Fridays, it’s important to listen to your body and make choices that align with your goals and preferences. Remember, the Ketotarian diet is all about finding a sustainable and enjoyable way of eating that works for you.

Meal Food
Breakfast Eggs with spinach and feta cheese
Lunch Chicken Caesar salad with avocado
Dinner Grilled salmon with asparagus and cauliflower rice
Snack Almonds and celery with almond butter



Saturday is a great day to enjoy some delicious Ketotarian meals and snacks. Start your day with a satisfying breakfast, such as scrambled eggs with avocado and spinach. These high-fat and low-carb ingredients are perfect for giving you sustained energy throughout the morning.

For lunch, experiment with different Ketotarian salad recipes. Combine mixed greens with grilled chicken or tofu, avocado, cucumber, and a sprinkle of seeds. Top it off with a homemade Ketotarian dressing made with olive oil, lemon juice, and herbs.

In the afternoon, try snacking on some Ketotarian-friendly treats. Keto smoothies made with almond milk, spinach, avocado, and a scoop of plant-based protein powder are a great option. You can also enjoy a handful of nuts or a serving of olives for a quick and easy snack.

For dinner, enjoy a Ketotarian-friendly meal packed with vegetables and healthy fats. Consider making a cauliflower crust pizza topped with tomato sauce, low-carb veggies, and dairy-free cheese. Alternatively, you can make a stir-fry with tofu, bok choy, and mushrooms, seasoned with tamari and sesame oil.

End your Saturday on a sweet note with a Ketotarian dessert. Try making a coconut chia pudding with unsweetened coconut milk, chia seeds, and a touch of stevia for sweetness. Alternatively, enjoy a few squares of dark chocolate with a cup of herbal tea.

Remember to stay hydrated throughout the day by drinking plenty of water or herbal tea. Saturday is a great opportunity to experiment with new Ketotarian recipes and find meals and snacks that you truly enjoy. Happy cooking!


Sunday marks the start of the week and presents an opportunity to set the stage for a successful ketotarian diet. As you kick off your day, be mindful of the foods you consume, ensuring they align with the principles of the diet.

One breakfast option for a ketotarian Sunday is a vegetable omelette made with fresh spinach, mushrooms, peppers, and onions cooked in coconut oil. This dish is rich in nutrients, especially when paired with a side of avocado or a small handful of walnuts.

For lunch, consider a refreshing salad packed with mixed greens, cucumber, cherry tomatoes, and olives. Top it off with grilled chicken or salmon for a protein boost, and drizzle some olive oil and lemon juice as a light dressing.

In the evening, you could prepare a delicious ketotarian dinner by grilling a piece of grass-fed steak or roasting a whole chicken. Serve it with a side of roasted low-carb vegetables like broccoli, cauliflower, and asparagus. For added flavor, sprinkle some sea salt and dried herbs.

Remember to stay hydrated throughout the day by drinking plenty of water or herbal teas. If you feel the need for a snack, opt for a handful of nuts like almonds or macadamia nuts, which provide healthy fats and protein.

Lastly, don’t forget to give yourself some time to relax and unwind on this special day. Whether it’s going for a leisurely walk, practicing yoga, or enjoying a good book, self-care plays an essential role in maintaining a healthy ketotarian lifestyle.

Essential Diet & Nutrition Insights