7-Day Vegetarian Keto Meal Plan: Effortless and Delicious

Are you a vegetarian looking to try the keto diet? This 7-day vegetarian keto meal plan is perfect for you. It includes delicious recipes that are low in carbs and high in fats. Let’s dive in!

Why Choose a Vegetarian Keto Diet?

The vegetarian keto diet combines the benefits of vegetarianism and the keto diet. You can enjoy plant-based foods while staying in ketosis. This diet helps in weight loss, improves mental clarity, and boosts energy levels.

Guidelines for a Vegetarian Keto Diet

• Focus on low-carb vegetables like spinach, kale, and broccoli.
• Include healthy fats such as avocados, nuts, and seeds.
• Consume moderate amounts of protein from eggs, tofu, and cheese.
• Avoid high-carb foods like grains, legumes, and sugary fruits.
• Stay hydrated and consider taking supplements if needed.

7-Day Vegetarian Keto Meal Plan

Day 1

Meal	Recipe
Breakfast	Avocado and Egg Salad
Lunch	Spinach and Feta Stuffed Mushrooms
Dinner	Cauliflower Rice Stir-Fry

Day 2

Meal	Recipe
Breakfast	Keto Smoothie with Almond Milk
Lunch	Zucchini Noodles with Pesto
Dinner	Eggplant Parmesan

Day 3

Meal	Recipe
Breakfast	Chia Seed Pudding
Lunch	Greek Salad with Olives and Feta
Dinner	Stuffed Bell Peppers

Day 4

Meal	Recipe
Breakfast	Scrambled Eggs with Spinach
Lunch	Broccoli Cheese Soup
Dinner	Tofu Stir-Fry with Peanut Sauce

Day 5

Meal	Recipe
Breakfast	Almond Flour Pancakes
Lunch	Cauliflower Pizza
Dinner	Grilled Portobello Mushrooms

Day 6

Meal	Recipe
Breakfast	Keto Granola with Coconut Milk
Lunch	Avocado Tomato Salad
Dinner	Zucchini Lasagna

Day 7

Meal	Recipe
Breakfast	Frittata with Mushrooms and Cheese
Lunch	Caprese Salad
Dinner	Spaghetti Squash with Marinara Sauce

Recipes

Avocado And Egg Salad

• Ingredients: 1 avocado, 2 boiled eggs, salt, pepper
• Instructions: Mash avocado and mix with chopped eggs. Season with salt and pepper.

Spinach And Feta Stuffed Mushrooms

• Ingredients: 4 large mushrooms, 1 cup spinach, 1/2 cup feta cheese
• Instructions: Sauté spinach and mix with feta. Stuff mushrooms and bake at 375°F for 20 minutes.

Cauliflower Rice Stir-fry

• Ingredients: 2 cups cauliflower rice, 1 cup mixed veggies, soy sauce
• Instructions: Sauté cauliflower rice and veggies. Add soy sauce to taste.

Keto Smoothie With Almond Milk

• Ingredients: 1 cup almond milk, 1/2 avocado, 1 tbsp chia seeds
• Instructions: Blend all ingredients until smooth.

Zucchini Noodles With Pesto

• Ingredients: 2 zucchinis, 1/2 cup pesto sauce
• Instructions: Spiralize zucchinis and toss with pesto sauce.

Eggplant Parmesan

• Ingredients: 1 eggplant, 1 cup marinara sauce, 1 cup mozzarella cheese
• Instructions: Layer eggplant slices with marinara and cheese. Bake at 375°F for 25 minutes.

Chia Seed Pudding

• Ingredients: 1/4 cup chia seeds, 1 cup almond milk, 1 tsp vanilla extract
• Instructions: Mix all ingredients and refrigerate overnight.

Greek Salad With Olives And Feta

• Ingredients: 1 cucumber, 1 tomato, 1/2 cup olives, 1/2 cup feta cheese
• Instructions: Chop all ingredients and toss together.

Stuffed Bell Peppers

• Ingredients: 4 bell peppers, 1 cup quinoa, 1 cup mixed veggies
• Instructions: Cook quinoa and mix with veggies. Stuff peppers and bake at 375°F for 20 minutes.

Scrambled Eggs With Spinach

• Ingredients: 2 eggs, 1 cup spinach
• Instructions: Scramble eggs and add spinach while cooking.

Broccoli Cheese Soup

• Ingredients: 2 cups broccoli, 1 cup cheddar cheese, 2 cups vegetable broth
• Instructions: Cook broccoli in broth until tender. Blend with cheese.

Tofu Stir-fry With Peanut Sauce

• Ingredients: 1 block tofu, 1 cup mixed veggies, 2 tbsp peanut butter, soy sauce
• Instructions: Sauté tofu and veggies. Mix peanut butter with soy sauce and add to stir-fry.

Almond Flour Pancakes

• Ingredients: 1 cup almond flour, 2 eggs, 1/4 cup almond milk
• Instructions: Mix all ingredients and cook pancakes on a griddle.

Cauliflower Pizza

• Ingredients: 1 head cauliflower, 1 cup mozzarella cheese, 1/2 cup marinara sauce
• Instructions: Make cauliflower crust, add sauce and cheese, and bake at 400°F for 20 minutes.

Grilled Portobello Mushrooms

• Ingredients: 4 large portobello mushrooms, olive oil, salt, pepper
• Instructions: Brush mushrooms with oil and season. Grill for 5 minutes on each side.

Keto Granola With Coconut Milk

• Ingredients: 1 cup mixed nuts, 1/2 cup coconut flakes, 1 cup coconut milk
• Instructions: Mix nuts and coconut flakes. Serve with coconut milk.

Avocado Tomato Salad

• Ingredients: 1 avocado, 1 tomato, 1 tbsp olive oil, salt, pepper
• Instructions: Chop avocado and tomato. Toss with olive oil, salt, and pepper.

Zucchini Lasagna

• Ingredients: 2 zucchinis, 1 cup marinara sauce, 1 cup mozzarella cheese
• Instructions: Layer zucchini slices with marinara and cheese. Bake at 375°F for 25 minutes.

Frittata With Mushrooms And Cheese

• Ingredients: 4 eggs, 1 cup mushrooms, 1/2 cup cheese
• Instructions: Sauté mushrooms. Mix eggs and cheese, pour over mushrooms, and cook until set.

Caprese Salad

• Ingredients: 1 tomato, 1/2 cup mozzarella cheese, 1/4 cup basil leaves, balsamic vinegar
• Instructions: Slice tomato and mozzarella. Layer with basil and drizzle with vinegar.

Spaghetti Squash With Marinara Sauce

• Ingredients: 1 spaghetti squash, 1 cup marinara sauce, 1/2 cup parmesan cheese
• Instructions: Cook spaghetti squash, shred with a fork, and mix with marinara and cheese.

Frequently Asked Questions

What Is A Vegetarian Keto Diet?

A vegetarian keto diet combines low-carb, high-fat foods with vegetarian principles.

Can You Eat Dairy On Vegetarian Keto?

Yes, dairy products like cheese and yogurt are allowed in moderation on a vegetarian keto diet.

What Are Vegetarian Keto Protein Sources?

Tofu, tempeh, nuts, seeds, and eggs are excellent vegetarian keto protein sources.

Are Fruits Allowed On A Vegetarian Keto Diet?

Most fruits are high in carbs. Berries can be consumed in moderation.