7 Day Vegetarian Keto Diet Plan – Overview
There could be many reasons for you to choose a vegetarian diet – you may want to give up on meat for ethical reasons or do your bit to save the environment.
No matter what reason you are coming with, you can always pick the right Vegetarian keto diet plan to keep up with your ethics and weight loss goals.
What is a Vegetarian Keto Diet Plan?
The rules are similar to a keto diet – higher fats, lower carbs, and moderate proteins. Also, you must bring all the vegetarian food options on your meal platter.
Studies have proved that a vegetarian keto diet may not be appropriate for high blood sugar levels. This is because the diet contains reasonable amounts of whole grains and legumes.
Now, it all depends on the type of vegetarian diet you are following (Vegan, Lacto-vegetarian, Lacto-Ovo vegetarian, or pescetarian).
The more the restrictions, the better it would be to consult with your doctor before jump-starting with a printable Vegetarian keto diet plan.
General guidelines for a Vegetarian keto diet plan
- Choose suitable vegetarian food options to keep up with the rules and guidelines of a keto diet.
- Track your daily calorie intake depending on your weight, age, and health condition.
- Avoid every processed or packaged food option high in calories and harmful preservatives.
- Go for smaller portions and serving sizes while keeping 5 meals a day
- You can bring certain dietary supplements to keep up with the daily requirements of proteins and other essential nutrients
Weekly planner for Vegetarian keto diet plan
Day 1.
Breakfast- 1 serving of chocolate protein smoothie
Snack- 1 serving of cucumber avocado salad
Lunch- 1 serving of egg stuffed avocadoes
Snack- Walnuts ( 2 oz)
Dinner- 1 serving of poached eggs with a mixed green salad
Day 2.
Oatmeal with peanut butter
Breakfast- 1 serving of feta and spinach omelet with two oranges
Snack- 1 serving of oatmeal with peanut butter
Lunch- 2 servings of pesto egg muffins with a green salad
Snack- 1 serving of non-fat Greek yogurt with almonds ( 1 oz)
Dinner- 1 serving of egg and cottage cheese sandwich with roasted asparagus
Day 3.
Vegetarian keto diet plan – Mixed veggies, scrambled eggs
Breakfast- 1 serving of vanilla protein keto smoothie
Snack- 1 serving of mixed veggies and scrambled eggs
Lunch- 1 serving of vegan burrito bowl with black beans and hummus sandwich
Snack- Granola (2 oz)
Dinner- 1 serving of stir-fried tofu with black peppers
Day 4.
Greek salad
Breakfast- 1 serving of tomato scrambled eggs with one apple
Snack- 1 serving of whey protein in almond milk
Lunch- 1 serving of vegan pasta made of black beans and quinoa
Snack- 1 serving of roasted Brussell sprouts with bell peppers
Dinner- 2 servings of Greek salad with sweet potato fries
Day 5.
Vegetarian keto diet plan – Protein pancakes
Breakfast- 1 serving of protein pancakes with one orange
Snack- 4 hard-boiled eggs with one orange
Lunch- 1 serving of quick and easy frittata with cheese and tomato
Snack- 1 serving of non-fat Greek yogurt with pecans ( 1 oz)
Dinner- 1 serving of vegetarian keto lasagna with a mixed green salad
Day 6.
Breakfast- 1 serving of chocolate peanut- butter protein shake with granola (1 oz)
Snack- 1 serving of roasted Brussell sprouts with bell peppers
Lunch- 1 serving of an easy egg cheese sandwich
Snack- 2 hard-boiled eggs with one apple
Dinner- 1 serving of Greek salad with keto bun
Day 7.
Vegetarian keto diet plan – Vegetarian keto lasagna
Breakfast- 1 serving of egg scramble with tomato and cheese
Snack- 1 serving of roasted almonds ( 2 oz)
Lunch- 1 serving of vegetarian keto lasagna
Snack- 1 serving of eggs and avocado salad
Dinner – 1 serving of low carb risotto with Mexican cheese
The bottom line for a Vegetarian keto diet plan
You need to include a perfect blend of healthy fats, non-starchy veggies, and protein sources in your meal platter during this diet plan.
You must also consider consulting a doctor or physician if diagnosed with specific health issues like hypertension, diabetes, or cardiovascular problems.
Moreover, keep checking this space for all the healthy diet plans and unique recipes to keep you in the best shape all year.
Printable (PDF) Vegetarian keto diet plan
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | 1 serving of chocolate protein smoothie | 1 serving of feta and spinach omelet with two oranges | 1 serving of vanilla protein keto smoothie | 1 serving of tomato scrambled eggs with one apple | 1 serving of protein pancakes with one orange | 1 serving of chocolate peanut- butter protein shake with granola (1 oz) | 1 serving of egg scramble with tomato and cheese |
| Snack | 1 serving of cucumber avocado salad | 1 serving of oatmeal with peanut butter | 1 serving of mixed veggies scrambled eggs | 1 serving of whey protein in almond milk | 4 hard-boiled eggs with one orange | 1 serving of roasted Brussell sprouts with bell peppers | 1 serving of roasted almonds ( 2 oz) |
| Lunch | 1 serving of egg stuffed avocadoes | 2 servings of pesto egg muffins with a green salad | 1 serving of vegan burrito bowl with black beans and hummus sandwich | 1 serving of vegan pasta made of black beans and quinoa | 1 serving of quick and easy frittata with cheese and tomato | 1 serving of easy egg cheese sandwich | 1 serving of vegetarian keto lasagna |
| Snack | Walnuts ( 2 oz) | 1 serving of non-fat Greek yogurt with almonds ( 1 oz) | Granola (2 oz) | 1 serving of roasted Brussell sprouts with bell peppers | 1 serving of non-fat Greek yogurt with pecans ( 1 oz) | 2 hard-boiled eggs with one apple | 1 serving of eggs and avocado salad |
| Dinner | 1 serving of poached eggs with a mixed green salad | 1 serving of egg and cottage cheese sandwich with roasted asparagus | 1 serving of stir-fried tofu with black peppers | 2 servings of greek salad with sweet potato fries | 1 serving of vegetarian keto lasagna with a mixed green salad | 1 serving of greek salad with keto bun | 1 serving of low carb risotto with Mexican cheese |
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