Learn a delicious 7-day vegetarian keto meal plan packed with low-carb, plant-based recipes to help you stay in ketosis while enjoying healthy, tasty meals.

Table of Contents

What is the vegetarian keto diet?

The vegetarian keto diet is a way of eating that incorporates elements of both keto and vegetarianism.

While most vegetarians eschew meat and fish, they do consume animal products like dairy and eggs.

On the other hand, the ketogenic diet restricts daily carbohydrate intake to 20–50 grams and is heavy in fat. This incredibly low carbohydrate diet induces ketosis, a metabolic condition where your body begins using fat rather than glucose for energy (1 trusted source, 3 trusted sources).

About 70% of your daily calories on a classic ketogenic diet should come from fat, which may be found in foods like oils, meat, fish, and full-fat dairy (4 trusted sources). However, the vegetarian keto diet forgoes meat and fish in favor of other foods high in healthy fats, like eggs, avocados, nuts, seeds, and coconut oil.

Supports blood sugar control

Both the ketogenic and vegetarian diets aid in blood sugar regulation.

A comprehensive analysis of six research papers associated vegetarian diets with a noteworthy decrease in HbA1c values, an indicator of sustained blood sugar regulation (17 Trusted Source).

Furthermore, a 5-year study including 2,918 participants found that adopting a vegetarian diet decreased the incidence of diabetes by 53% (18 Reliable Source).In the meantime, a ketogenic diet may enhance your body’s ability to control blood sugar and raise its sensitivity to the hormone insulin (19 trusted sources).

In a 4-month trial, 21 participants’ HbA1c levels decreased by 16% when they followed a ketogenic diet. By the end of the trial, an impressive 81% of individuals had been able to cut back on or stop taking their diabetes drugs (20 trusted sources).

A Delicious and Balanced 7-Day Vegetarian Keto Meal Plan

A vegetarian keto diet may be exciting and delicious if you follow the appropriate plan, even if it may seem overwhelming at first. The purpose of this 7-day vegetarian keto meal plan is to make your meals varied, filling, and—above all—in keeping with your keto objectives.

Let’s get started and see how you can maintain ketosis while still enjoying delectable plant-based meals!

Day 1

Smoothie made with avocado and spinach to start the day off nicely. It’s energizing and full of good fats, making it ideal for fostering optimism. Savor a bowl of pesto-crusted zucchini noodles for lunch.

It provides a satisfying midday energy boost without putting you out of ketosis because it is light but filling. A satisfying stir-fry of cauliflower rice to cap off the day. Tight with vegetables, it’s a reassuring way to end the day and make sure you’re full.

Day 2

Start with a berry chia seed pudding. You’ll feel satisfied and full all morning with this tasty breakfast. Savor a Greek salad with tofu for lunch. It’s the perfect noon meal because it’s crispy, tangy, and loaded with protein.

Enjoy a dinner of eggplant parmesan, a traditional favorite that can be made keto-friendly with a few easy adjustments.

Day 3

In the morning, get a taste and nutrition boost with a vegetable omelet. For lunch, try the colorful, high-nutrient stuffed bell peppers. Curl up with a warm bowl of cheese and broccoli soup for dinner.

Day 4:

Savor airy keto pancakes for breakfast along with almond butter. It’s a tasty breakfast food that won’t put you over your allotment of carbohydrates. Fresh spinach and feta salad are ideal for a filling but light meal.

Smooth and decadent Mushroom Stroganoff is a delicious and keto-friendly way to round off the day.

Day 5:

Enjoy a crisp and creamy breakfast of coconut yogurt with nuts and seeds. Avocado and cucumber sushi rolls are a tasty and light alternative for lunch. Dinner is a delightful, warming dish that is free of carbohydrates: spaghetti squash with marinara sauce.

Day 6:

Start with an easy-to-make, high-protein breakfast of tofu scramble. Lunch made with cauliflower tabbouleh is tasty and refreshing. For the evening, savor Portobello Mushroom Burgers, a filling and meaty vegetable meal that makes the ideal end to the day.

Day 7:

These almond flour muffins provide a delicious and speedy breakfast. A simple yet gorgeous caprese salad is a great lunch option. Zoodles with Alfredo Sauce, the week’s final supper option, is rich and creamy, making sure your seven-day vegetarian keto meal plan ends on a high note.

The vegetarian keto diet can be fairly restrictive; therefore, it might not be the best choice for everyone.

Not suitable for certain populations

It should be avoided, especially by young children and women who are pregnant or nursing, as it may restrict certain nutrients that are essential for healthy growth and development.

Athletes, those with a history of eating disorders, and those who have type 1 diabetes may also find it inappropriate. Before beginning this diet, see your doctor if you have any underlying medical concerns or are taking any drugs.

Summary

This 7-day vegetarian keto meal plan is all about ensuring that your meals are tasty, diverse, and in line with your nutritional objectives. You will enjoy each meal while maintaining ketosis if you alternate between salads, smoothies, and filling dinners.