Thinking about starting keto but want to stick to your vegetarian lifestyle? Good news – vegetarian keto is absolutely doable, and it can be incredibly delicious and satisfying! It just requires a bit more planning to ensure you're getting adequate protein and nutrients without relying on meat.
This 7-day vegetarian keto meal plan is designed to show you how. We focus on eggs, dairy (optional, can be adapted), low-carb plant proteins like tofu/tempeh, nuts, seeds, and plenty of non-starchy vegetables and healthy fats.
The Vegetarian Keto Challenge & Opportunity
Combining vegetarianism and keto means navigating a few specific challenges:
- Protein Power: Many traditional vegetarian protein sources (beans, lentils, grains) are too high in carbs for keto.
- Nutrient Watch: Need to be mindful of nutrients often abundant in meat, like B12, iron, and omega-3s.
- Carb Creep: Plant-based foods inherently contain carbs, so careful tracking is important to avoid this common keto mistake. (Use our Keto Macro Calculator!)
But the benefits can be significant: potential for reduced inflammation, a diet rich in plant-based micronutrients, and aligning your health goals with ethical choices.
Key Principles:
- Healthy Fats First: Avocado, olive oil, coconut oil, nuts, seeds are your primary fuel.
- Prioritize Eggs & Dairy (if consuming): Excellent sources of protein and fat.
- Embrace Tofu & Tempeh: Versatile low-carb plant proteins.
- Load Up on Non-Starchy Veggies: Spinach, broccoli, cauliflower, zucchini, etc. (See our Keto Shopping List for ideas).
- Supplement Smartly: Consider B12, algae-based Omega-3, and potentially iron (get levels checked).
(Note: This plan includes dairy and eggs (lacto-ovo vegetarian). It can be adapted for lacto-vegetarian by omitting eggs or potentially ovo-vegetarian by omitting dairy, though protein becomes more challenging.)
Your 7-Day Vegetarian Keto Meal Plan
This plan averages ~1400-1500 kcal and ~30-35g net carbs daily. Adjust portions to meet your needs.
(Macros are approximate.)
Day 1
| Meal | Description (Approx. Macros) |
|---|---|
| Breakfast | Avocado & Egg Bowl (2 fried eggs, 1/2 sliced avocado, crumbled feta, olive oil drizzle. ~420 kcal, 7g net carbs) |
| Lunch | Greek Salad with Tofu (Mixed greens, cucumber, olives, feta, olive oil dressing, pan-fried tofu cubes. ~380 kcal, 10g net carbs) |
| Dinner | Cauliflower Mac & Cheese (Steamed cauliflower baked in cheddar cheese sauce. ~450 kcal, 9g net carbs) |
| Snack (Opt.) | Handful of Macadamia Nuts (~240 kcal, 4g net carbs) |
| Daily Totals | Approx: 1490 kcal, 30g net carbs |
Day 2
| Meal | Description (Approx. Macros) |
|---|---|
| Breakfast | Keto Smoothie Bowl (Almond milk, avocado, spinach, protein powder, topped with hemp hearts & berries. ~390 kcal, 9g net carbs) |
| Lunch | Caprese Salad Plate (Fresh mozzarella, tomato, basil, olive oil, balsamic glaze (sparingly). ~350 kcal, 8g net carbs) |
| Dinner | Zucchini Noodles with Pesto & Pine Nuts (Sautéed zucchini noodles, pesto, toasted pine nuts. ~420 kcal, 12g net carbs) (Tip: A spiralizer makes creating zucchini noodles quick and easy!) |
| Snack (Opt.) | Cheese Cubes & Olives (~230 kcal, 3g net carbs) |
| Daily Totals | Approx: 1390 kcal, 32g net carbs |
Day 3
| Meal | Description (Approx. Macros) |
|---|---|
| Breakfast | Chia Pudding (Chia seeds, coconut milk, vanilla, keto sweetener, topped with berries. ~350 kcal, 10g net carbs) |
| Lunch | Stuffed Avocado with Egg Salad (Hard-boiled eggs mashed with mayo/avocado mayo, in avocado halves. ~430 kcal, 8g net carbs) |
| Dinner | Eggplant Parmesan Stacks (Roasted eggplant layered with low-sugar marinara and mozzarella, baked. ~480 kcal, 14g net carbs) |
| Snack (Opt.) | Keto Fat Bomb (e.g., Coconut oil, cocoa, almond butter, frozen. ~210 kcal, 3g net carbs) |
| Daily Totals | Approx: 1470 kcal, 35g net carbs |
Day 4
| Meal | Description (Approx. Macros) |
|---|---|
| Breakfast | Vegetarian Keto Breakfast Casserole (Make ahead: Baked eggs, spinach, mushrooms, cheese, cream. ~390 kcal, 6g net carbs) |
| Lunch | Creamy Cauliflower Soup (Blended cooked cauliflower, broth, cream, cheddar cheese. ~360 kcal, 8g net carbs) |
| Dinner | Grilled Halloumi & Veggies (Pan-grilled halloumi cheese with grilled zucchini and bell peppers. ~420 kcal, 10g net carbs) |
| Snack (Opt.) | Deviled Eggs (Made with mayo or avocado mayo. ~210 kcal, 2g net carbs) |
| Daily Totals | Approx: 1380 kcal, 26g net carbs |
Day 5
| Meal | Description (Approx. Macros) |
|---|---|
| Breakfast | Keto Coconut Flour Pancakes (Coconut flour, eggs, cream cheese pancakes with butter & berries. ~410 kcal, 10g net carbs) |
| Lunch | Mediterranean Bowl (Mixed greens, feta, olives, cucumber, bell pepper, olive oil dressing. ~390 kcal, 8g net carbs) |
| Dinner | Portobello Mushroom Pizzas (Roasted portobello caps with marinara, mozzarella, veggie toppings, baked. ~450 kcal, 12g net carbs) |
| Snack (Opt.) | Brazil Nuts & Cheese Cubes (~240 kcal, 2g net carbs) |
| Daily Totals | Approx: 1490 kcal, 32g net carbs |
Day 6
| Meal | Description (Approx. Macros) |
|---|---|
| Breakfast | Spinach & Feta Frittata (Eggs baked with sautéed spinach and feta cheese. ~380 kcal, 5g net carbs) |
| Lunch | Keto Tabbouleh with Feta (Cauliflower rice, parsley, mint, lemon juice, olive oil, feta. ~370 kcal, 12g net carbs) |
| Dinner | Cauliflower Crust Margherita Pizza (Homemade cauliflower crust, low-sugar tomato sauce, mozzarella, basil. ~520 kcal, 15g net carbs) |
| Snack (Opt.) | Keto Avocado Brownie (Small brownie with avocado, cocoa, sweetener, egg. ~230 kcal, 6g net carbs) |
| Daily Totals | Approx: 1500 kcal, 38g net carbs |
Day 7
| Meal | Description (Approx. Macros) |
|---|---|
| Breakfast | Keto Yogurt Parfait (Full-fat Greek yogurt, chia seeds, nuts, few raspberries. ~350 kcal, 12g net carbs) |
| Lunch | Cauliflower Hummus Plate (Cauliflower hummus with cucumber and bell pepper sticks. ~390 kcal, 14g net carbs) |
| Dinner | Tofu Stir-Fry (Crispy tofu stir-fried with broccoli, bell peppers, keto ginger-soy/tamari sauce. ~450 kcal, 13g net carbs) |
| Snack (Opt.) | Almond Butter Fat Bombs (~220 kcal, 4g net carbs) |
| Daily Totals | Approx: 1410 kcal, 43g net carbs |
Vegetarian Keto Shopping List (For This Plan)
Dairy & Eggs:
- Eggs (2 dozen)
- Butter
- Heavy Cream
- Cream Cheese
- Cheddar Cheese
- Mozzarella (fresh & shredded)
- Feta Cheese
- Parmesan Cheese
- Halloumi Cheese
- Full-Fat Plain Greek Yogurt
Proteins:
- Extra-Firm Tofu (~1 block)
- Hemp Hearts
- (Optional: Low-carb vegetarian protein powder)
Produce:
- Avocados (4-6)
- Cauliflower (2 heads or bags frozen rice/florets)
- Zucchini (3-4)
- Spinach (2 bags, fresh or frozen)
- Bell Peppers (various colors)
- Cucumber (1-2)
- Eggplant (1)
- Portobello Mushrooms (2-4 large)
- Tomatoes (1-2 fresh, small can low-sugar sauce/paste)
- Garlic, Onions
- Mixed Salad Greens
- Asparagus, Green Beans, Broccoli, Brussels Sprouts (choose 2-3)
- Fresh Basil, Parsley, Mint
- Lemons, Limes
- Berries (small container, fresh or frozen)
Nuts, Seeds & Oils:
- Macadamia Nuts
- Almonds / Almond Butter
- Walnuts
- Brazil Nuts
- Pine Nuts
- Chia Seeds
- Flax Seeds (ground)
- Olive Oil (EVOO)
- Coconut Oil
- Avocado Oil
- (Optional: Sesame Oil)
Pantry Staples:
- Coconut Flour
- Almond Flour
- Coconut Milk (canned, unsweetened)
- Almond Milk (unsweetened)
- Keto Sweetener (Erythritol, Monk Fruit, Stevia)
- Vanilla Extract
- Cocoa Powder (unsweetened)
- Apple Cider Vinegar / Balsamic Vinegar (use sparingly)
- Pesto (check ingredients/carbs)
- Nutritional Yeast (optional, for cheesy flavor/B vitamins)
- Spices & Dried Herbs
- Olives (Kalamata, green)
Vegetarian Keto Success Tips
- Track Your Macros: Especially important initially to ensure you're hitting protein goals without exceeding carb limits.
- Prioritize Protein: Include eggs, dairy, tofu, or tempeh in most meals.
- Don't Fear Fat: Use healthy fats generously for fuel and satiety.
- Supplement Wisely: Consider B12, Omega-3 (algae oil), and potentially iron.
- Listen to Your Body: Adjust portion sizes and meal timing based on hunger and energy levels.
Vegetarian keto offers a fantastic way to combine plant-based eating with the metabolic benefits of ketosis. Enjoy the journey! (Need more recipe ideas? See our Easy Keto Recipes).
What's your favorite vegetarian keto recipe? Share it below!