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7-Day Vegetarian Keto Diet Meal Plan & Menu

A ketogenic diet is a diet that is low in carbohydrates, high in fat, and has a moderate level of protein. This is a detailed meal plan for the vegetarian ketogenic diet. Foods to eat, foods to avoid and a sample 7-day vegetarian keto diet meal plan & menu.

 

How Do Ketogenic Diets Work?

Our bodies prefer to burn carbs for fuel before it burns fat, so a ketogenic diet forces our bodies to use our fat as fuel, which leads to weight loss.

Ketogenic diets work because consuming a low amount of carbs causes our metabolism to go into a state called ketosis. This happens when there is an increase in ketones in our bloodstream. Ketones are created when our bodies use fat as fuel

These ketones are a form of fuel that helps the body burn fat as the main source of fuel, instead of using the glucose (sugar) from carbs.

Why A Ketogenic Diet for Vegetarians?

Ketogenic diets have long been used as a treatment for epilepsy and for diabetes, however, people also use it to lose weight.

Some people may be surprised to learn that many vegetarians, like many non-vegetarians, struggle with their weight and need to alter their diets to lose weight.

This is because the typical vegetarian diet contains more carbs and less fat than most meat-based diets. Unfortunately, some vegetarians do not process carbs well, and this leads to weight gain and other health problems.

Good Carbs and Bad Carbs, What’s the Difference?

In terms of losing weight, the only thing that matters in the ketogenic diet is the number of carbs you consume. However, for purposes of overall health, vegetarians should distinguish between good carbs and bad carbs.

Good carbs are foods that are high in fiber, and nutrients because they are either not processed, or only minimally processed.

Bad carbs are heavily processed foods that are high in carbs. These foods enter the bloodstream faster than good carbs because they are converted to sugar faster.

Why Bad Carbs are Bad

All carbs raise our blood sugar levels, however, bad, heavily-processed carbs are processed and absorbed by our bodies faster than the good, fiber and nutrient-rich carbs that are closer to their natural state.

The natural process of carb consumption is that carbs are turned into sugar, also known as glucose, and then released into the bloodstream to be used as fuel.

This increase in blood sugar levels gives us energy. To help these sugars to be used by our bodies, our pancreas releases insulin. This insulin release is what allows our bodies to process the sugar of carbs as fuel.

The problems begin when we consume too many carbs, because this can cause our blood sugar levels to rise so quickly that the corresponding insulin that is released blocks our body’s ability to use this increase sugar as fuel. This results in weight gain.

This often turns into a vicious cycle where the rapid rise in our blood sugar levels then leads to a rapid fall in our blood sugar, which then lowers our energy levels and makes it hard to focus.

A rapid fall in energy can also lead to an increase in hunger and the need to increase blood sugars, by consuming more carbs, to get through the day.

See also  Keto Butter Pecan Blondies Recipe

 

List of Bad Carbs to Remove From Your Pantry

The bad carbs to get rid of are heavily processed, high-carb foods such as those that contain white sugar and white flour. These foods include:

  • White Pasta
  • White Rice
  • White Bread
  • Low-Fiber, Sugar-Added Cereals
  • Non-Diet Sodas
  • Potatoes, Yams, Sweet Potatoes, Corn, and Carrots
  • Fruit Juices
  • Chips
  • Tortillas
  • Crackers
  • Pretzels

If you must use an item from this bad carbs list, buy it the day you plan to use it. Do not store it in your pantry for future use.

Good, Low-Carb Foods to Keep in Your Pantry

After you’ve eliminated all the bad carbs from your pantry, stock up on the following good carbs:

Soy and Vegetable Proteins

  • Beans and Legumes – Stock up on canned and dry versions. Always rinse canned beans and legumes in cold water before use to remove any added salt.
  • Tofu – Although firm tofu has more protein, you should also keep softer versions on hand for recipes that require blending. These include recipes for sauces, soups, ice creams, puddings, and spreads. Tofu textures range from silken, soft, firm, and extra firm.
  • Tempeh – This soy-based product is firm and has more protein, fiber, and calories than tofu. Use it as you would any meat substitute.
  • Soy Protein Powder and Vegetable Protein Powder – These powders are good for adding extra protein to recipes. These proteins typically contain at least 20 grams of protein per scoop, 1 to 2 grams of fat, and no carbs.

Other Meat Substitutes

  • Meatless Bacon & Sausages – Always read the ingredients to choose the brands with the lowest carbs.
  • Sandwich Slices – Use these slices the way you would meat-based cold cuts.
  • Chicken Substitutes & Fish Substitutes – Avoid the breaded versions to keep the carbs as low as possible.
  • Soy Burgers – Although burger crumbles can be shaped into burger patties, soy burger save prep time because they are already formed.
  • Tofu Dogs & Vegetable Dogs – There are several varieties of tofu and vegetable dogs available, so read the ingredients to choose those with the fewest carbs.
  • Seitan – This is a high-protein, wheat-based meat substitute that can be used instead of tofu. Seitan is good for those who don’t have problems digesting gluten.

Condiments, Spices & Seasoning Groups

  • Salts & Peppers – Experiment with a variety of salts and peppers.
  • Blended Seasonings – Select salt-free and salt-added versions of your favorites. Options include Mexican, Italian, Creole, French, Asian, Indian, Lemon-pepper and more.
  • Soy Sauce 
  • Assorted Herbs and Spices, including: Ginger, Cumin, Oregano, Garlic, Onion, Cilantro, Basil, and Sesame Seeds
  • Sriracha Sauce – This is a spicy Asian hot sauce that can also be used as a dipping sauce.
  • Mustards – Dijon and Stone-ground versions
  • Soy Mayonnaise

Oils and Vinegars

  • Extra Virgin Olive Oil – Use this antioxidant-rich oil for cooking and in salad dressings.
  • Canola Oil – Use this heart-healthy oil for baking, sauteing, and marinating.
  • Grapeseed Oil – This oil contains vitamin E and is good for roasting, stir-frying and sauteing
  • Peanut Oil – This oil contains healthy plant fats and is good for deep frying, roasting and sauteing.
  • Coconut Oil – This oil helps control blood sugar and is good as a for cooking and as a butter substitute in baking.
  • Palm Shortening – This shortening is made when the saturated fats are separated from palm oil. It’s a good non-dairy butter-substitute.
  • Assorted Vinegars, including: Apple Cider Vinegar, Balsamic Vinegar, Red Wine Vinegar, and Rice Vinegar
See also  The 7-Day Ketogenic Diet Meal Plan ( + A Beginner's Guide )

You can also make your own flavored oils and vinegars by adding your desired spices and allowing the flavors to marinate for at least 24 hours before using.

Other Good Carb Additions for Your Pantry

  • Soy Flour – Use this for baking or to thicken sauces. Since soy flour doesn’t bind well, combine it with whole wheat flour for the best results.
  • Whole Grain Bread – Read the labels to make sure you buy low-carb, high-protein brands.
  • Splenda (sucralose) – This artificial sugar is made from real sugar, so it has a taste that is closer to real sugar than other artificial sugars.
  • Soy Milk – Buy this in plain or vanilla-flavored, but avoid the ready-made chocolate version because it usually contains too many carbs. Instead, make your own by adding unsweetened cocoa powder to plain or vanilla soy milk. To sweeten, add Splenda to taste.
  • Nut, Olive, & Avocado Butters – These items make filling substitutes for vegetable oils in many recipes.

Snacks

  • Nuts – Although nuts are a low-carb food, they are high in fat, so be diligent about portion control when snacking on them
  • Fruits – Do no drink fruit juices. Be careful with high-carb fruits such as bananas. Do not eat more than one a day.
  • Vegetables – Eat a wide variety of different types. Remember to eliminate, or limit, high-carb vegetables such as corn, carrots, potatoes, sweet potatoes, and yams.

Since even the high-carb fruits and vegetables are nutritious, you should be able to experiment with eating no more than one of them a day without sabotaging your diet.

 

 7-Day Vegetarian Keto Diet Meal Plan & Menu

Monday

  • Breakfast: High-Fiber Cereal with Fruit
  • Lunch: Spicy Black Bean Soup with a Green Salad
  • Snack: Vegetable Spring Rolls Wrapped in Romaine Lettuce with a Spicy Peanut Sauce
  • Dinner: Spinach Pie with Walnut Crust. Serve with a Vegetable Salad
  • Dessert: Red Grape Truffles with an Almond Crust

Tuesday

  • Breakfast: Oatmeal with Fruit
  • Lunch: Indonesian-Spiced Tempeh and Vegetable Salad
  • Snack: Celery Stuffed with Hummus and Sun-Dried Tomatoes
  • Dinner: Black Bean and Sesame-Stuffed Portobello Mushrooms. Serve with Mixed Vegetable Salad
  • Dessert: Apple and Zucchini Cake

Wednesday

  • Breakfast: Spinach and Mushroom Frittata
  • Lunch: Vegetable Chef Salad with Tofu
  • Snack: Roasted Eggplant Dip with Whole Grain Crackers
  • Dinner: Roasted Eggplant Lasagna with Spinach Pesto
  • Dessert: Poached Pears with Chocolate Sauce

Thursday

  • Breakfast: Tofu Benedict
  • Lunch: Crunchy Vegetable Slaw. Serve with Moroccan Spiced Lentil Soup
  • Snack: Jicama Sticks with Jalapeno Hummus
  • Dinner: Portobello Patties with Parsley and Cilantro Sauce. Serve with a Vegetable Salad
  • Dessert: No-Crust Apple Crumb Pie

Friday

  • Breakfast: Scrambled Tofu
  • Lunch: Cajun Tempeh Chicken Salad. Serve with Spicy Creole Gumbo with Collard Greens.
  • Snack: Spinach and Artichoke Dip with Assorted Raw Vegetable for Dipping.
  • Dinner: Vegetarian Sloppy Joes (Ground Portobello Mushrooms mixed with Vegetable Burger). Serve with a Green Vegetable Salad.
  • Dessert: Blueberry Soy Cheesecake with Granola Crust
See also  Type-2 Diabetics and Keto Diet: Everything you Need To Know

Saturday

  • Breakfast: Coffee and Chocolate Smoothie (Soy Milk and Cocoa Powder with Splenda)
  • Lunch: Four Hearts Salad (made with Hearts of Palm, Romaine Heart, Artichoke Heart, and Celery Hearts). Serve with Split Pea Soup with Cabbage and Soy Bacon Bits.
  • Snack: Mushrooms stuffed with Spinach and Pine Nuts
  • Dinner: Stuffed Eggplant. Serve with a Vegetable salad
  • Dessert: Walnut and Fudge Truffles

Sunday

  • Breakfast: Tofu and Strawberry Smoothie
  • Lunch: Summer Vegetable Bisque. Serve with Soy Egg Salad (serve on a bed of lettuce).
  • Snack: Cucumber Slices with Mushroom and Olive Tapenade
  • Dinner: Vegetable Burgers with Black Bean Sauce. Serve with Green Vegetables Salad.
  • Dessert: Chocolate Silk Pie with Almond Crust.

Guidelines for a Moderate Ketogenic Diet

There are many types of ketogenic diets. The strictest versions may limit your carb intake to no more than 20 grams a day.

Although lower carb diets typically result in more and faster weight loss, most people can’t stay on those diets for the long-term.

Following a moderate ketogenic diet is the best way to stick with a diet that will help you lose or maintain weight, and become as healthy as possible.

Use the following as a guidelines for the best results:

  • Daily Carb Allowance – no more than 50 grams.
  • Daily Fiber Allowance – 25 to 35 grams
  • Daily Fat Grams – 50 to 60 grams
  • Daily Calorie Count – 1,400 to 1,500

Other Long-Term Tips

Become familiar with the correct portion sizes for each type of food you eat. The Mayo Clinic offers easy to remember visual cues to help you stay on track.

For instance, serving of fruit should be no larger than a tennis ball. A serving of most vegetables should not exceed the size of a baseball. One serving of carbs should be about the size of a hockey puck.

Your dairy serving should be the size of 3 or 4 dice. A protein serving should be the size of a deck of cards. Each serving of fat should not be larger than 2 dice.

 

Don’t Be Afraid to Experiment

Try to stay open to trying new foods and ways of preparing old favorites. Use spices you have never tried before, and keep an eye open for new recipes.

Finding new and tasty ways to prepare dishes will help you stay consistent with the ketogenic diet. The result is that you will reap the long-term benefits of maintaining a healthy, nutritious way of eating over your lifetime.

 

Where to Find More?

Please take a moment to subscribe to our blog. You’ll get free e-mail updates whenever we publish new articles on ketogenic diet.

P.S. Have a look at the Keto Guidebook, our foolproof 4-week keto meal plan (+ vegetarian meals). It has all the tools, information, and recipes needed for you to succeed.

 

If you liked this post on the vegan keto diet, please share it on Pinterest :)

Vegetarian Keto Diet

7-Day Vegetarian Keto Diet Meal Plan & Menu

 

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51 Responses

  1. I am not sure where you’re getting your info, but great topic. I needs to spend some time learning much more or understanding more.
    Thanks for fantastic information I was looking for this info for my mission.

  2. I think what she e is saying is Keto Shouldn’t be a lifetime plan. This might be an easier plan to stick to if you don’t eat meat. I don’t eat meat but I do eat eggs. It helps on Keto but Keto is not really a plan i can maintain good health on. I think a low calorie portioned diet would be healthier . Fruits are good in small portions.

  3. While I appreciate this list, you put WAYYYY to much emphasis on Soy as a great alternative when it is anything but. There are other alternatives such as Chickpea products that are MUCH more nutritious to add to our diets.

  4. Sucrolose should NEVER be listed as a healthy carb, please look up the Duke university study on Splenda. One packet kills half of the good bacteria in your gut!

  5. This diet recommends palm oil, which is responsible for jungle degradation and animal habitate. Please read labels and don’t buy anything with palm oil.

  6. Horrible guidance if you’re trying to actually follow a ketogenic diet – many of the recommended foods will quickly push most people out of ketosis. Ketogenic as a Vegan is nearly impossible (if not actually so), and vegetarian is a challenge just because it’ll limit your available protein sources (animal proteins are almost always associated with fat sources as well, and quality choices there lead to “healthy” fats also). You’ll likely still want to be lacto-ovo-vegetarian or you’ll run into a lot of difficulty getting enough protein, even keeping it moderate. But switching out to eggs, upping the EVOO, coconut oil, and avocados, and including whatever dairy you can actually process, should all take care of your protein and fat needs. Just remember to focus on Fat and Fiber, keep overall protein moderate, and avoid all other carbs like the plague and you should be “in ketosis” without having to actually measure anything ritually.

  7. is anyone thinking here about actually ‘being in ketosis’? Isn’t that part of it – no matter what is put together on a sample menu – i thought you had to have equipment and measure whether you are actually ‘in’ ketosis and also measuring the carbs to assist with this. Then and only then (at least as i understand it) does the weight loss begin. Correct? Can these keto stix etc. not be purchased at the pharmacy?

    1. The word “keto” gets tossed around very loosely these days. Foods such as oats and beans are too high in carbs to allow most people to achieve and maintain ketosis. A ketogenic diet, if done properly (either for medical purposes or weight loss) is very strict with little leeway. Yes, you do need to measure and/or weigh what you eat. You also need to check your urine with keto stix on a daily basis. You can’t just wing it. Actually, there’s no such thing as a “moderate keto diet.” You’re either in ketosis or you aren’t, period.

    1. Regardless of whether or not you can process gluten, seitan is very high in carbs. I don’t touch it. Also, beans or any fruit other than a few berries. Certainly not a tennis ball worth of fruit and under no circumstances a hockey puck worth of carbs!! Also, if it weren’t for heavy whipping cream, cream cheese and butter, I’d have a terrible time getting the fat and calories I need, so 2 dice worth is no dice. If I followed this advice I would never be in ketosis. I think the author needs more experience.

    2. Purchase hard red wheat, 1950’s, Speerville Mills, New Brunswick, mills and sells ACADIAN WHEAT. Read Wheat Belly, it’s the new, ,’not wheat,’ plants GMO gluten profile and their RoundUp dependency that is the problem. Whenever there is a new EPIDEMIC, there is a NEW causation.

  8. Confused about a lot of the popular vegetarian options like tofu (which I love despite not -yet- being a vegetarian) and tempeh or seitan all of which are highly processed foods. One of the arguments in this article recommends staying away from highly processed foods. How do these processed foods make the cut then? Not trying to be snarky. Actually want to know.

    1. While a keto diets makes a lot of sense, being vegan on a keto diet is very very challenging. It places reliance for protein almost solely on legumes. This diet contains a lot of foods that produce inflammation in the body. Read up on lectins.
      So getting enough protein (I suffered from protein deficiency so it can happen) as a vegan on a keto diet not eating legumes is just impossible.

      1. ? you are correct! It’s a tough road. I’ve been a vegetarian for 38 years. I’ve been trying to reduce lectins and avoid nightshade vegetables. Go Keto seems almost impossible.

  9. I am suffering from hypothyroidism and my weight is keep on increasing, can I do ketogenic dieting or it will cause any side effects or harm?

    1. I am on keto since last 1.5 Months and I suffer from hypothyroidism too. I have lost 7Kgs since. The key is to eat proper keto and also do muscle training to tone the body. I am keeping a personal trainer since my gym trainer sucks. Get started brother.

      1. No side effects. In fact thyroid condition imprpving, fatty liver gone, improved brain function, improved testosterone levels etc.

  10. Hi.
    I am suffering from Uris acid . I am 78kg with height 5.2. Please suggest meal plane which help me to reduce weight because I am constantly gaining weigh since I have this problem. None of thing works. I would be very thankful if you help me out.
    OR
    If someone knows any remedy to reduce uric acid ,I tried all the remedies but none is working .

      1. Organs Big, look into fasting. It’s worked for my Information/RA. Your body will heal itself during the fast plus I lost 10lbs. In 4 days on a hard dry fast, most people do a water fast which is easier, check it out ☺

  11. Concerned with soy oil? Rice bran oil can bring similar benefits as well as versions of it that is wheat rice bran, not white.

    1. They havw Almond milk or coconut milk yogurts you can eat but the traditional yogurts are dairy based.

  12. I’ve being doing keto, and I am tired of eating meat, but I find vegetarianism and veganism so unhealthy. You have to eat a lot of junk from packages and cans like meat substitutes and soy based products. When you see the list of ingredients you wonder how something so processed can be good for you.

    What I eat is fresh organic meat, greens & veggies – along with organic raw butter, organic coconut oil, organic olive oil Himalayan salt, organic spices and water – that’s all. It is all fresh, pure, healthy, without any chemicals or extra ingredients.

    I was looking at some high fat & protein raw food videos. It is mostly fresh greens & veggies with raw seeds & nuts, and water. Also they do a lot of fermented food as well. Probably I’ll try that diet for a while to see the results.

    1. I’m vegan and I agree, those processed meats are not good for you at all and I would never recommend them. They are mainly to be used as a transition food when transitioning to a vegan diet. Some people continue to eat them long term though. YUCK!

      1. But if you think about it, traditional tofu, seitan and tempeh don’t have all the extra crap in it also because they aren’t being shipped all over. Just eaten by the people making it. So if you are tired of eating meat, you might try your hand at making your own.

        1. Me and my wife can replicate any type of meat product with even better taste and texture. Store bought proves a point to people you don’t need animal protein but it’s quite simple to make a super healthy version of anything . @plantbasedjeaux There is no limit

  13. Hi I don’t think it’s good to recommend using Palm oil since it’s destroying the rainforests and the homes of animals, especially the orangutans, kind of ironic for a vegetarian diet plan

    1. Hi Alex,

      I totally agree with you! There are many other options. It is interesting – you’d think that people who are supposed to be in the health field and are so worried about how we eat, exercising, the environment, etc. don’t know the basics, especially when they are touting the sins of eating meat and fish. Cutting down the forests for palm oil is killing animals and their habitat. That’s a major reason why people go veg and vegan. Thank you for saying this.

      1. Soy destroys too, what you on about? If you buy food from industrial source you dont think theres is any environmental causality?

        1. The soy grown on most deforested land goes to feeding livestock. 80% of all crops go to livestock. Stop eating meat and we could feed the world on a lot less land.

        2. A good amount of Soy is actually eaten by animals which are eaten by humans.. With a conversion ratio of as bad as 15:1 for food input to output. If we all ate soya instead of meat we will still be saving a huge amount of resources…

          1. Not to mention, soy compromises the thyroid…and I don’t know if there is any soy that is non-GMO.

    2. They are ripping down the rain forest at 1 acre/second – to put cows there – or food for cows – so carnists can have (what they call) beef and dairy (which is all either milk meant for baby cows – or it is a product //like cheese – made from the milk that was meant for the baby cow. So – when worrying about the palm oil – think about all of this as well if you are still eating cheese or drinking the mothers milk from another species.

  14. I work n I am a vegetarian. For me it’s hard to cook for myself do v get prepared food vegetarian in the store

  15. Thanks for your post. I just have a question. How can one eat “several” pieces of fruit in a day and still maintain the required carb limits? Most sites I’ve visited have said to limit fruits to just a few berries here and there.
    Thanks

    1. The amount of carbs are like calories, it depends on what kind and how much you are eating. Eat fruit, it has much needed nutrients but some choices are better than others. Eat whole fruits rather than drinking the juice because the fruit has fiber and the juice is pure sugar. Eat a serving of fruit at a time and not an entire bowl of it. Eating less bad carbs will reduce your cravings. A piece of fruit here and there will soon become a more than adequate sweet for you.

    1. I would love to maintian fitness. However, I have Fibromyalgia so it is sometimes not an option for me. That’s why I like the Keto diet, it is so helpfull. My husband went vegitarian @6 yrs ago for health reasons which is why I want to try it vegan style.

  16. Thanks for the info. I would be a bit concerned with some of the choices that you outlined. For example, the high amount of non fermented soy which is known to be an excitotoxin because of the release of high concentration of glutamates into the blood stream causing glutamate receptors around the body to fire until exhaustion. These types of foods are associated with a wide range of illnesses as well as helping cancers to spread more quickly around the body. As well your choice of things like canola oil have to be questioned as it is just a marketing ploy for what was known as rapeseed oil which is high in erucic acid which associated with high incidence of fibrotic heart lesions, known as Keshan’s disease, as well as disorders of the central nervous system, lung and prostate cancer, anemia, and constipation. Plus it is virtually impossible to find non GMO versions of canola oil. What is even more striking is your pushing of Splenda which is known to contribute to the development of diabetes!?! You leave me wondering as to whether you’re actually trying to help or are actually trying to market some of these products

    1. The above list and diet is more for vegans than lacto-ovo vegetarians like myself. As a lifetime vegetarian, and having investigated the Ketogenic diet for epilepsy, which is extremely strict, I have a few thoughts. I think the diet is reasonably okay for weight loss, just be wise.
      It only takes about 2 weeks for you to get accustomed to no added sugar, so spend a few weeks decreasing and then cutting out added sugars, but if you really need the sweet taste, try stevia.
      Like ALL changes in eating habits intended to become healthier, or loose weight, make the transfer slowly, so as to not overwhelm yourself.

      If you are concerned about GMO foods, look for GMO-free substitutes. Try a grapeseed or olive oil instead of canola.

    2. Jay Te thank you for pointing out the health concerns of some of the recommendations on the site. I have to admit that a red flag went off for me but still is unsure of piecing together a healthy meal plan for vegetarians or pescetarian. I have to admit I wasn’t impressed with the meal plans here on my own account of not liking several of the ingredients. Can you recommend a healthy list that is not in contradiction to health risk for others like me? Thank you.

    3. Soy is fine. The soybean is a nutritious and versatile product. The issues surrounding it were just hype put out by the meat and dairy corporations. For instance, there is less occurrence of breast cancer in nations whose people consume far more soy than the United States.
      There are plenty of carnivore and vegetarian plans and options on the internet and available in books. It’s easy to do a search for them. The vegan ones are more often difficult to find because it’s all plant based.

      1. Agree! Of course eating it whole is better than the processed form, but tofu and tempeh are great. I always buy non-gmo and organic. I’m sure there are some out there that have gmo and are not organic that I would not recommend just like meat.

        I’m just curious how with the amount of fat intake in a day with nuts, olives,coconut oil and avocado. How much can I have of each?

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