Keto meal plan for vegetarian

Written byListonic team

Updated on Nov 22, 2024

A keto meal plan for vegetarians creatively combines plant-based eating with the ketogenic lifestyle. It includes high-fat, low-carb vegetarian foods like nuts, seeds, dairy, and eggs.

This plan offers a way for vegetarians to experience the benefits of ketosis while adhering to their dietary preferences. It's about balancing vegetarian principles with keto goals.

Meal plan grocery list

Dry goods

Almond flour

Chia seeds

Low-carb protein powder

Keto pancake mix

Almonds

Walnuts

Macadamia nuts

Beverages

Almond milk

Coconut milk

Dairy & eggs

Cheese slices

Paneer

Greek yogurt

Mozzarella

Goat cheese

Ricotta

Spices & sauces

Pesto

Tomato sauce

Lemon vinaigrette

Tzatziki sauce

Fresh grocery

Avocado

Spinach

Zucchini

Cherry tomatoes

Portobello mushrooms

Asparagus

Berries

Tofu

Cauliflower

Lettuce

Cucumber

Eggplant

Blueberries

Bell peppers

Cauliflower rice

Garlic

Raspberries

Olives

Celery

Mushroom

Basil

Plant based

Hummus

Tofu

Meal plan overview

Welcome to ""Keto Meal Plan for Vegetarians"". This unique plan blends the principles of vegetarianism with a ketogenic approach, focusing on low-carb, high-fat plant-based foods.

From satisfying breakfasts to fulfilling dinners, each meal is designed to keep you in ketosis without compromising your vegetarian values. Dive into a day of vegetarian keto eating that's as nutritious as it is delicious.

Keto meal plan for vegetarian exemplary product

Foods to eat

Eggs and Dairy: Eggs, cheese, Greek yogurt, and other low-carb dairy products.
Vegetarian Proteins: Tofu, tempeh, edamame, and low-carb protein alternatives.
Low-Carb Vegetables: Broccoli, cauliflower, spinach, kale, zucchini, and more.
Healthy Oils: Olive oil, coconut oil, and avocado oil for cooking.
Nuts and Seeds: Almonds, walnuts, chia seeds, flaxseeds, and pumpkin seeds.
Avocados: Rich in healthy fats and fiber.
Berries: Limited quantities of strawberries, blueberries, and raspberries.
Low-Carb Sweeteners: Stevia, erythritol, or monk fruit for keto-friendly sweetness.
Non-Starchy Vegetables: Bell peppers, cucumber, and celery for snacking.
Herbs and Spices: Use a variety of herbs and spices for flavor.

✅Tip

Rely on high-fat dairy products, nuts, and seeds for protein and fat intake, balancing with low-carb vegetables.

Foods not to eat

High-Carb Foods: Grains, sugar, and starchy vegetables.
Fruit: Limit high-sugar fruits to stay within carb limits.
Legumes: Be cautious with beans, lentils, and chickpeas due to carb content.
Processed Foods: Avoid processed snacks and foods with hidden carbs and additives.
High-Sugar Sauces: Avoid sugary condiments and dressings.
Grain-Based Foods: Stay away from bread, pasta, and rice.
Alcohol: Limit alcohol intake and choose low-carb options if consumed.
Highly Processed Oils: Avoid vegetable and seed oils; choose healthy fats.

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Main benefits

The Keto Meal Plan for Vegetarian adapts the ketogenic approach for individuals following a vegetarian lifestyle. This plan emphasizes plant-based sources of healthy fats, proteins, and low-carb vegetables to support ketosis.

By providing a variety of vegetarian options, the plan aims to meet the nutritional needs of those combining a ketogenic and vegetarian diet for overall well-being.

Recommended nutrient breakdown

Protein: 12%

Fat: 70%

Carbs: 12%

Fiber: 3%

Other: 3%

How to budget on this meal plan

Avocado, spinach, and almond milk are key ingredients that can be bought in bulk. Low-carb protein powder, almonds, and zucchini are also more affordable when purchased in larger quantities. Consider making your own pesto and tomato sauce to save money. Cheese slices and portobello mushrooms can be bought in bulk for savings.

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Extra tips

Vegetarian keto snacks are rich in healthy fats and low in carbs:

Avocado with a sprinkle of hemp seeds
Cheese sticks
Coconut yogurt
Nut butter with celery
Roasted pumpkin seeds
Macadamia nuts
Egg salad with avocado

For vegetarians on a Keto diet, hydration comes first with plenty of water. Herbal teas are a great way to add variety without carbs. Unsweetened almond or coconut milk offers a dairy-free, keto-friendly choice. For added nutrients and a flavor change, consider vegetable broth. Green smoothies with low-carb vegetables can also be included in moderation.

For vegetarians on a keto diet, balancing low-carb intake with sufficient protein and nutrients can be challenging but manageable. Focus on high-fat dairy products, eggs, and low-carb plant-based proteins such as tofu and tempeh. Nuts and seeds are essential for fats and proteins, while low-carb vegetables like leafy greens provide necessary vitamins and minerals. Avocados are also a great source of both fat and fiber.

Meal plan suggestion

Day 1

Breakfast:Avocado and spinach smoothie with almond milk and a scoop of low-carb protein powder
Snack:A handful of almonds
Lunch:Zucchini noodles with pesto and cherry tomatoes
Snack:Cheese slices
Dinner:Grilled portobello mushrooms with a side of asparagus
Calories🔥: 1230
Fat💧: 98g
Carbs🌾: 35g
Protein🥩: 53g

Day 2

Breakfast:Keto-friendly chia pudding made with coconut milk and a few berries
Snack:A small avocado
Lunch:Cauliflower rice stir-fry with mixed vegetables and tofu
Snack:Sliced cucumber with hummus
Dinner:Baked eggplant with tomato sauce and cheese
Calories🔥: 1390
Fat💧: 107g
Carbs🌾: 52g
Protein🥩: 53g

Day 3

Breakfast:Scrambled eggs with spinach and feta cheese
Snack:A handful of pumpkin seeds
Lunch:Greek salad with olives, feta, cucumber, and olive oil dressing
Snack:Bell pepper slices with guacamole
Dinner:Paneer tikka with a side of grilled zucchini
Calories🔥: 1380
Fat💧: 108g
Carbs🌾: 35g
Protein🥩: 67g

Day 4

Breakfast:Low-carb blueberry muffins made with almond flour
Snack:A few slices of cheese
Lunch:Avocado and walnut salad with a lemon vinaigrette
Snack:Greek yogurt
Dinner:Stuffed bell peppers with cauliflower rice and cheese
Calories🔥: 1320
Fat💧: 110g
Carbs🌾: 38g
Protein🥩: 52g

Day 5

Breakfast:Keto pancake with almond flour and a side of Greek yogurt
Snack:A handful of macadamia nuts
Lunch:Caprese salad with tomatoes, mozzarella, basil, and olive oil
Snack:Celery sticks with almond butter
Dinner:Creamy mushroom soup with a side of keto garlic bread
Calories🔥: 1350
Fat💧: 102g
Carbs🌾: 38g
Protein🥩: 62g

Day 6

Breakfast:Avocado toast on keto-friendly bread
Snack:A small handful of raspberries
Lunch:Spinach and goat cheese omelette
Snack:Sliced cucumber with tzatziki sauce
Dinner:Eggplant lasagna with ricotta and mozzarella cheese
Calories🔥: 1180
Fat💧: 91g
Carbs🌾: 36g
Protein🥩: 61g

Day 7

Breakfast:Chia seed pudding made with coconut milk and a few berries
Snack:A handful of olives
Lunch:Keto-friendly vegetable soup with a side of keto garlic bread
Snack:A few slices of cheese
Dinner:Zucchini and ricotta casserole
Calories🔥: 1080
Fat💧: 86g
Carbs🌾: 26g
Protein🥩: 54g

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⚠️Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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