A keto or ketogenic diet aims at reducing carbs intake and increase fat intake. This type of diet gets the body to use fats instead of glucose as the required energy to fuel your body. Such a diet has been proven to be extremely helpful with weight loss, blood sugar control, and protection against chronic diseases.
A vegetarian ketogenic diet is simply a low-carb vegetarian diet. The focus lies more on fat intake, where meat plays no role, but healthy vegetarian ingredients are paramount. If you’re looking to go on this healthy path, here is a detailed 14-day vegetarian keto meal plan.
For breakfast, a chocolate smoothie with spinach omelet and keto and peanut butter will do you right.
Although this is not a must, we recommend you have a mid-morning snack. For day 1, take one medium-sized orange. Am orange has around 62 calories and 15g of carbs.
An egg stuffed avocado will do. It has around 15g of carbs, which is quite a fair amount for cauliflower rice and keto diet. Besides, egg stuffed avocado has high amounts of potassium and magnesium, which both have lots of benefits.
For the last meal of the day, try out coconut curry mixed with fresh veggies and tofu.
Start your day on a high note with about ¾ cup of fresh raspberries. These contain about 26g of carbs. Also, add one serving of blueberry muffins and make sure they are low-carb as possible.
For a mid-morning snack, take a repeat of a well-ripened medium-sized orange.
Take cauliflower rice, or else cauliflower crust pizza with mushrooms, diced tomatoes, and spinach.
Take a well-made salad of avocadoes, tofu, tomatoes, and more mixed greens. An alternative is a serving of broccoli with lots of garlic.
With a total carb load of about 5.6g, a nicely done vanilla keto smoothie will do for breakfast. This gem also contains some magnesium and potassium, which are very essential.
For a mid-morning snack, take a serving or two of clean raspberries with a cup of whole milk yogurt.
A serving or two of cauliflower rice with vegan burrito bowls will do.
If you are in a position to have an afternoon snack, 12 almonds will do.
A frittata with lots of spinach, tomatoes, and asparagus. Or else, some egg muffins with total carbs of about 5g will do.
A perfectly made feta and spinach omelet are good to start your day on a high note.
For an AM snack, a cup of red grapes with an oz. of cheddar cheese.
For lunch, two or three, healthy low carb veggie egg muffins with pesto will work perfectly. Take about two servings of those.
If you wish to have a PM snack, 1 to 3 clean plums will do.
End the day on a high note with a serving of chopped salad with lots of spinach and creamy garlic dressing.
For a day full of work, you need lots of energy. For breakfast, keto oatmeal graced with lots of flax and hemp seeds will be perfect.
An AM snack of a medium apple or some cheddar cheese works perfectly.
Baked avocado-egg boats with lots of coconut bacon and chives.
For a PM snack, 12 almonds and a half or so cup of red grapes do well.
To end the day, take a serving of cabbage salad or vegetarian lasagna, followed with a medium-sized orange.
Frittata, with lots of tomatoes and cheese, will work perfectly.
For a midmorning snack, a medium apple is just perfect.
Lots of cabbage salad or a keto lasagna will do.
For a pm snack, take red grapes and an apple.
A serving of parmesan and balsamic broccoli served with a low carb vegetarian burger. However, we discourage purchasing food from fast food joints despite the food being vegetarian. If it’s possible, try to make these dishes from home.
Try out two medium-sized banana pancakes served with a cup of well-ripened blueberries.
For a midmorning snack, take a few, about 7-8 almonds.
A vegetarian keto burger or a serving of egg salad lettuce wraps.
For a later snack, a serving of celery with some peanut butter is magical.
A cheesy risotto is just fine as long as it’s low carb. Or else, a serving of spaghetti squash with beans and roasted tomatoes.
Take 2 or 3 baked mini omelet muffins served with an orange.
Between breakfast and lunch, take a snack of roasted pumpkin seeds.
One or two servings of white beans served with a veggie salad.
For a late afternoon snack, zucchini chips will work perfectly.
2 Bowls of cauliflower rice served with kimchi cabbage.
A combination of a fried egg, medium avocado, an Oz of cheddar cheese, a cup of brown mushrooms, and cooked spinach is perfect. Remember to add salt, ghee, and pepper for a heavenly taste.
For the mid-morning snack, take a serving of zucchini noodles.
Coconut curry with mixed veggies and tofu together with some spinach. Preferably, the spinach should be half cooked.
A cup of raspberries dipped in whole milk Greek yogurt together with chia seeds and unsweetened coconut and almonds.
A mid-morning snack of an orange or an apple will work perfectly. (both should be medium-sized)
A serving of cauliflower mac with a half cup of peas and spaghetti Bolognese and a medium-sized orange.
For an after snack, a cottage yogurt and black pepper combo are perfect.
A serving of Mexican cauliflower and a low carb cheesy risotto.
Avocado salsa and pepper and a few red grapes.
For mid-morning, take some whipped cream topped with a few blackberries.
A vegetarian lasagna served with tequila guacamole and big green salad, virgin olive oil, and lemon juice.
Between lunch and dinner, take sliced cheese and flax crackers.
Zucchini pizza with lots of garlic, cheese, and spinach.
A cup of raspberries tossed in plain Greek yogurt.
Between breakfast and lunch, take a few plums or a medium-sized orange.
Vegetable soup mixed with lots of greens such as spinach.
For a PM snack, guacamole with carrots will do.
Steamed beans, served with sweet potatoes and sweet balsamic onions.
Banana pancakes with a cup of blueberries and a spoonful of maple syrup.
For an AM snack, celery with some peanut butter is magical.
Boiled potatoes served with spicy peanut sauce.
Between lunch and dinner, Greek yogurt with some walnuts is perfect.
A keto McMuffin served with extra greens and peanut sauce.
A frittata with lots of cheese and tomatoes served with Greek yogurt.
For an AM snack, chia seeds with unsweetened coconut or a medium-sized pear.
A butternut squash soup served with greens and a few tablespoonsful of citrus vinaigrette.
For an after-lunch snack, take boiled eggs with salt and seasoned pepper.
A serving of Brussel sprouts and taco stuffed avocados.
If you make it to the 14th day, you deserve a pat on the back. The 14-day vegetarian keto meal plan highlighted above eliminates unhealthy meat and seafood, which is a way of staying in perfect shape.
Although we highly recommend this 14-day vegetarian keto meal plan, make sure you consult a nutritionist once in a while to take care of possible nutritional deficiencies.