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Keto, Paleo, and Vegan: Know Your Diet Trends

Nowadays, when planning the menu for a dinner party or a wedding reception, you’ve got to keep in mind a plethora of different dietary restrictions that guests may have. To be the ultimate host, you should try to offer both meat and vegetarian options, and probably one or two more if you’ve got religious guests, picky eaters, or severe allergies to keep in consideration. But throw in newfangled diets like keto, paleo, and vegan, and you may give up altogether!

Fear not. For the lowdown on some possibly confusing diet names and their meanings, we have made a guide to these food trends below, plus suggested meal plans. This will aid you when talking to your health-crazed, environmentally conscious friends and maybe inspire you to try a new diet plan altogether! 


The ketogenic diet’s goal is to swap out the body’s reliance on carbs for energy to fat instead, putting them into a metabolic state known as ketosis. This low carb, high fat diet means eating loads of protein and healthy fats like meat, fish, eggs, and nuts while cutting down sugar intake in processed foods, grains and starches, fruit, and alcohol. To maintain ketosis, the amount of daily carb intake should be 50 grams maximum.

BreakfastOmelette with bell peppers and sausage28 grams17 grams3 grams426
LunchChicken parmesan with almond flour and broccoli25 grams34 grams6 grams369
DinnerPortobello bun burger with zucchini fries40 grams31 grams13 grams539


Inspired by paleolithic era food sources, this diet is limited to options that the hunter-gatherer lifestyle of humans from thousands of years ago would have had access to. While shunning processed foods like sugary snacks and drinks, farmed agricultural staples, most dairy products, and trans fats altogether, there is a focus on whole foods like fruits and vegetables, meat and fish, eggs, nuts, seeds, and spices. Search for labels like “grass-fed” and “organic” whenever possible. 

BreakfastEgg with bacon and brussels sprouts27 grams15 grams15 grams350
LunchSpicy tuna salad28 grams37 grams21 grams453
DinnerChicken kabobs 4 grams28 grams33 grams285


A popular, ethical dietary choice is eating vegetarian, which means choosing not to eat anything that involves killing an animal. Within vegetarianism, you’ll also find subdivisions of lacto, ovo, and lacto-ovo vegetarians who are those who also include dairy, eggs, or both, respectively, in their meatless diets. A related group, pescatarians will eat fish, crustaceans, and mollusks, but not birds or mammals. Most of these animal-conscious eaters also look for ethically obtained foods whenever they can – think cage-free eggs and dolphin-friendly tuna.

BreakfastSpinach, swiss, and egg muffins9 grams36 grams6 grams251
LunchHummus and veggie sticks3 grams4 grams14 grams100
DinnerPasta primavera11 grams11 grams48 grams336


If being a vegetarian means not eating animals of any kind, being a vegan takes it one step further by eliminating all animal by-products from the menu. This includes eggs, butter, yogurt, and even gelatin and honey (#savethebees)! This diet is usually championed by animal lovers and environmentalists, although some may become vegan for health reasons. When cutting out meat from your diet, make sure you still maintain your intake of protein and other essential nutrients via alternate sources.

BreakfastPeanut butter and banana smoothie11 grams32 grams44 grams394
LunchArugula, avocado, and tomato salad34 grams5 grams21 grams380
DinnerBean burrito24 grams15 grams62 grams489


Instead of a vegan’s more restrictive approach to vegetarianism, a flexitarian eats fruits and veggies most of the time and only occasionally indulges in meat products. This omnivorous diet encourages lowering meat consumption overall, but nothing is actually restricted. Beginners may start with restricting their meat consumption to five days a week, increasing steadily to just two days a week at the advanced level. Enjoy your Meatless Mondays and Tofu Tuesdays!

BreakfastTofu scramble20 grams29 grams14 grams315
LunchTofu miso grain bowl17 grams27 grams71 grams524
DinnerTofu stir-fry14 grams20 grams28 grams313

Raw Food

This extreme diet involves eating foods that have not been heated over 40 degrees Celsius, cooked, or processed in order to preserve nutritional content. Simply processed (i.e., blended or juiced), dried, and fermented foods are okay. Raw fruits, veggies, and even meat are fair game, but food poisoning is a major risk so source your food carefully. Hot coffee and tea are not allowed, but thankfully, cold-brew processes exist. 

BreakfastCashew and chia pudding14 grams6 grams16 grams201
LunchVeggie and sprouts wraps26 grams4 grams11 grams279
DinnerPeanut zoodle salad4 grams9 grams17 grams290

The Debu Living Team

Spring 2024

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