Keto meal plan for vegetarian
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
- Avocado
- Spinach
- Almond milk
- Low-carb protein powder
- Almonds
- Zucchini
- Pesto
- Cherry tomatoes
- Cheese slices
- Portobello mushrooms
- Asparagus
- Chia seeds
- Coconut milk
- Berries
- Tofu
- Cauliflower
- Lettuce
- Hummus
- Cucumber
- Eggplant
- Tomato sauce
- Paneer
- Zucchini
- Almond flour
- Blueberries
- Walnuts
- Lemon vinaigrette
- Greek yogurt
- Bell peppers
- Cauliflower rice
- Keto pancake mix
- Macadamia nuts
- Mozzarella
- Basil
- Celery
- Almond butter
- Mushroom
- Garlic
- Almond flour
- Raspberries
- Goat cheese
- Spinach
- Goat cheese
- Tzatziki sauce
- Ricotta
- Chia seeds
- Coconut milk
- Olives
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.
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.
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.
Fat
Carbs
Protein
Fiber
Other
Food alternatives
A keto vegetarian diet should include high-fat, low-carb plant-based foods for balanced nutrition. Here are some suitable alternatives:
- Avocado could be swapped with guacamole, providing a flavorful, healthy fat option.
- Spinach might be replaced with arugula, offering a peppery taste and similar nutrients.
- Almond milk can be varied with hemp milk, providing a nut-free, high-fat alternative.
- Zucchini could be exchanged for eggplant, offering a similar texture with different flavors.
- Tofu can be replaced with tempeh, providing a higher protein, fermented option.
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.
Download the grocery list for FREE
- ✔️ Add and remove items
- ✔️ Sort items by store aisles
- ✔️ Share the list with your partner
Extra tips
Any healthy snack ideas?
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
What should I drink on this meal plan?
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.
How to get even more nutrients?
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 suggestions
Keto Vegetarian Meal Plan
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
These values are approximate and can vary slightly based on specific portion sizes and preparation methods.
Want to learn more?
⚠️ 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.
