7 Day Vegetarian Keto Meal Plan


Vegetarian keto meal combines plant-based nutrition with ketogenic benefits. This method depends on plant-based fats like avocados, nuts, and seeds as well as proteins from sources like tofu and eggs to induce and sustain ketosis because it excludes meat and fish. By balancing low-carb veggies with vital nutrients, people can satisfy their taste buds while adhering to environmental and ethical standards. The combination of vegetarian and keto principles offers a versatile and gratifying strategy for anyone wanting both the benefits of ketosis and a plant-centric diet, regardless of their motivations—health aims, ethical considerations, or environmental concerns. In this article we will provide you 7 Day Vegetarian Keto Meal Plan.

7-day Vegetarian Keto Meal Plan

Why you should follow the Vegetarian keto diet?

People choose the keto diet for various reasons, including:

1. Weight Loss: The ketogenic diet is known for its potential to promote weight loss by encouraging the body to burn fat for energy.

2. Blood Sugar Control: It may help stabilize blood sugar levels, making it suitable for individuals with insulin resistance or diabetes.

3. Increased Energy: Some individuals report improved and sustained energy levels as the body utilizes fats efficiently.

4. Mental Clarity: While experiences vary, some people on a keto diet claim to experience improved mental clarity and focus.

5. Reduced Inflammation:There is some evidence suggesting that the keto diet may reduce inflammation in the body.

6. Epilepsy Management: Originally developed to manage epilepsy, the keto diet is still used as a therapeutic approach for some individuals with seizures.

It’s important to note that the keto diet may not be suitable for everyone, and consulting with healthcare professionals before making significant dietary changes is advisable.

7-day vegetarian keto meal plan:

Day 1:

  1. Breakfast: Scrambled Eggs with Spinach and Feta CheeseScramble eggs with a handful of fresh spinach and crumbled feta cheese. Cook in olive oil for added healthy fats.
  2. Lunch: Avocado and Cucumber Salad with Olive Oil DressingCombine sliced avocado and cucumber. Drizzle with olive oil and add salt and pepper to taste.
  3. Dinner: Zucchini Noodles with Alfredo Sauce and Grilled MushroomsCreate zucchini noodles using a spiralizer and top with a homemade Alfredo sauce. Grill mushrooms for a flavorful topping.

Day 2:

  1. Breakfast: Chia Seed Pudding with Unsweetened Almond Milk and BerriesMix chia seeds with almond milk and refrigerate overnight. Top with fresh berries before serving.
  2. Lunch: Cauliflower Crust Pizza with Tomato Sauce, Cheese, and VeggiesMake a pizza crust using cauliflower. Top with tomato sauce, cheese, and your favorite low-carb vegetables.
  3. Dinner: Stir-fried tofu with Broccoli and Sesame OilStir-fry tofu, broccoli, and other veggies in sesame oil. Season with soy sauce and garlic for added flavor.

Day 3:

  1. Breakfast: Greek Yogurt with Crushed Nuts and Chia SeedsEnjoy Greek yogurt topped with crushed nuts and a sprinkle of chia seeds for added texture and nutrients.
  2. Lunch: Spinach and Feta-Stuffed Bell PeppersMix spinach and feta, stuff into bell peppers, and bake until tender.
  3. Dinner: Eggplant Lasagna with Ricotta Cheese and Tomato SauceUse thinly sliced eggplant in place of traditional noodles for a low-carb lasagna. Layer with ricotta cheese and tomato sauce.

Day 4:

  1. Breakfast: Omelette with Cheese, Tomatoes, and Bell PeppersMake a satisfying omelet with cheese, diced tomatoes, and bell peppers.
  2. Lunch: Avocado and Arugula Salad with Lemon VinaigretteCombine ripe avocado and arugula. Dress with a refreshing lemon vinaigrette.
  3. Dinner: Cauliflower Rice Stir-Fry with Mixed Vegetables and TofuSwap regular rice for cauliflower rice in a stir-fry. Add a variety of vegetables and tofu for protein.

Day 5:

  1. Breakfast: Coconut Flour Pancakes with Sugar-Free SyrupEnjoy pancakes made with coconut flour and top with sugar-free syrup for a delicious morning treat.
  2. Lunch: Caprese Salad with Mozzarella, Tomatoes, and BasilCombine fresh mozzarella, tomatoes, and basil for a classic Caprese salad. Drizzle with olive oil and balsamic vinegar.
  3. Dinner: Portobello Mushroom Stuffed with Creamed Spinach and CheeseStuff portobello mushrooms with a mixture of creamed spinach and cheese. Bake until the mushrooms are tender.

Day 6:

  1. Breakfast: Smoothie with Almond Milk, Protein Powder, and BerriesBlend a smoothie using almond milk, protein powder, and a handful of berries for a quick and nutritious breakfast.
  2. Lunch: Broccoli and Cheese SoupPrepare a hearty broccoli and cheese soup using vegetable broth and keto-friendly cheese.
  3. Dinner: Grilled Halloumi Cheese with Asparagus and Cherry TomatoesGrill halloumi cheese and serve it alongside grilled asparagus and cherry tomatoes for a flavorful dinner.

Day 7:

  1. Breakfast: Keto-Friendly Omelette Muffins with Spinach and FetaBake individual omelet muffins with spinach and feta for a convenient and tasty breakfast.
  2. Lunch: Cabbage and Avocado Coleslaw with a Side of OlivesToss shredded cabbage and avocado for a refreshing coleslaw. Pair with a side of olives for added richness.
  3. Dinner: Eggplant and Zucchini Skewers with Tzatziki SauceThread eggplant and zucchini onto skewers and grill. Serve with a side of homemade tzatziki sauce.

Throughout the week, you can have a varied and balanced vegetarian keto diet thanks to these meal ideas, which cover a wide range of flavors and nutrients. Make sure to drink enough of water while on the ketogenic diet, and modify the dishes to suit your tastes and dietary requirements.

Make sure to talk to your doctor or a nutritionist before making any major changes to your diet if you have any health issues or special dietary needs.


7-day Vegetarian Keto Meal Plan

Advantages of Vegetarian Keto Meal:

  • Weight control: The diet may help with weight loss and weight control by encouraging the combustion of fat for energy.
  • Blood Sugar Control: People with diabetes or insulin resistance may benefit from the low-carb diet’s ability to help with blood sugar regulation.
  • Heart Health: By enhancing lipid profiles, a focus on healthy fats from plant sources may have a good effect on heart health.
  • Sustainability: The diet is more environmentally friendly and ethically sound because it doesn’t include meat.
  • Enhanced Energy: As a result of the body’s effective use of fats as fuel, several people report experiencing heightened and prolonged energy levels.
  • Potential Mental Clarity: Although results vary from person to person, some keto dieters claim to have better attention and mental clarity.

It’s imperative to approach any diet with an awareness of one’s unique health requirements and seek the assistance of medical professionals for tailored guidance.


The vegetarian ketogenic diet combines the low-carb, high-fat principles of the ketogenic lifestyle with a plant-based diet. It promotes fat loss by putting you into ketosis by the elimination of meat and the increase of plant-based foods like avocados, almonds, and tofu. This method offers a well-rounded combination of nutrients while also attending to ethical choices and sustainability considerations. Dieters looking for a plant-based, health-conscious approach to ketosis will love this plan’s variety of tasty, low-carb meals.

Frequently Asked Questions:

Q1.How many carbs should I eat on a vegetarian keto diet?

While everyone’s carbohydrate needs are different while following a ketogenic vegetarian diet, a good target range is 20–50 grams of net carbs daily. Since fiber is typically not absorbed in its whole by the body, net carbohydrates are determined by removing it from total carbohydrates.

Q2.What are some vegetarian keto foods?

  • Non-starchy vegetables: spinach, broccoli, mushrooms, kale, cauliflower, zucchini, and bell peppers.
  • Healthy fats: olive oil, coconut oil, avocados, MCT oil, and avocado oil.
  • Protein sources: tofu, tempeh, seitan, vegan protein powders, and eggs.

Q3.How much protein should I eat on a vegetarian keto diet?

The amount of protein you should consume on a vegetarian keto diet depends on your body composition, activity level, age, and health conditions. At LIVPAL, we recommend that most people aim for 1.2 to 2.0 grams of protein per kilo of reference body weight. For example, if you weigh 70 kg, you should aim for 84 to 140 grams of protein per day.

Q4.What protein sources should I include in a vegetarian keto diet?

Here are some vegetarian keto-friendly protein sources that you can include in your diet :

  • Eggs: 2 large eggs contain 14 grams of protein and 1 gram of carbs.
  • Hemp seeds: 1 ounce of hemp seeds contains 9 grams of protein and 1 gram of net carbs.
  • Cottage cheese: 6 ounces of cottage cheese contains 20 grams of protein and 6 grams of carbs.
  • Tofu: 1/2 cup of tofu contains 10 grams of protein and 1 gram of carbs.

Q5.What is a vegetarian keto diet?

The vegetarian keto diet emphasizes plant-based foods like avocados, seeds, and plant lipids for energy while incorporating the low-carb, high-fat concepts of the ketogenic diet. By consuming lipids rather than carbohydrates, it seeks to enter ketosis. Dairy and tofu are good sources of essential protein. Adopted for weight loss and heightened vitality, medical professionals should be consulted for dietary advice on this diet.



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January 24, 2024 - In Food, Health

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