The vegetarian keto diet is a low-carb, high-fat eating plan that focuses on healthy fats and plant-based protein sources. It can be challenging to follow a vegetarian keto diet, as many low-carb diets rely heavily on meat and animal products. However, with careful planning, it is possible to create delicious and satisfying vegetarian meals that are also keto-friendly. In this 3-day vegetarian keto meal plan, we have provided a variety of protein sources, healthy fats, and low-carb vegetables to help you stay on track with your dietary goals while still enjoying tasty and nutritious meals.
What is Vegetarian Keto?
The vegetarian keto diet is a variation of the standard ketogenic diet that eliminates meat and fish from the diet while focusing on plant-based sources of protein and healthy fats. The diet involves limiting carbohydrate intake to a minimum while increasing fat consumption and maintaining an adequate protein ratio.
On a vegetarian keto diet, protein sources include:
- Eggs
- Cheese and other dairy products such as milk, yogurt, and cream
- Tofu, tempeh, and other soy products
- Nuts and seeds such as almonds, walnuts, chia seeds, and flaxseeds
- Legumes such as lentils, black beans, and chickpeas
- Low-carb vegetables such as broccoli, spinach, kale, and cauliflower
- Seitan, a meat alternative made from wheat protein
- Protein powders are made from plant sources such as pea, hemp, or rice protein.
These protein sources provide the body with essential amino acids that are necessary for building and maintaining muscle mass, supporting the immune system, and other vital bodily functions. A well-planned vegetarian keto diet can provide all the necessary nutrients for optimal health while also promoting weight loss and reducing the risk of chronic diseases.
3-Day Vegetarian Keto Meal Plan
This is an example of a 3-day vegetarian keto meal plan that features a diverse range of protein sources, provides the macro breakdown for each meal, and adheres to a daily carbohydrate limit of under 30g.
Day 1:
Breakfast:
- Scrambled eggs with sautéed spinach and mushrooms (2 eggs, 1 cup spinach, ½ cup mushrooms)
- 1 small avocado
- Coffee with 1 tbsp of heavy cream
Macros: 20g protein, 34g fat, 6g carbs
Lunch:
- Greek salad with feta cheese, cucumber, tomatoes, olives, and mixed greens (2 cups)
- Grilled tofu (4 oz)
- Olive oil and vinegar dressing
Macros: 24g protein, 31g fat, 9g carbs
Dinner:
- Tempeh stir-fry with low-carb vegetables (4 oz tempeh, 1 cup broccoli, ½ cup bell peppers, ½ cup onions)
- Cauliflower rice (1 cup)
Macros: 22g protein, 18g fat, 7g carbs
Snack:
- 1 oz almonds
Macros: 6g protein, 14g fat, 2g carbs
Total daily macros: 72g protein, 97g fat, 24g carbs
Day 2:
Breakfast:
- Greek yogurt with blueberries and chia seeds (1 cup yogurt, ½ cup blueberries, 1 tbsp chia seeds)
- Bulletproof coffee with coconut oil and butter
Macros: 25g protein, 34g fat, 10g carbs
Lunch:
- Tofu and vegetable stir-fry (4 oz tofu, 1 cup broccoli, ½ cup bell peppers, ½ cup onions)
- Green salad with olive oil and vinegar dressing (2 cups)
Macros: 22g protein, 16g fat, 8g carbs
Dinner:
- Keto creamy cauliflower soup (2 cups) *Recipe listed below*
- Pea protein powder smoothie with almond milk and spinach (1 scoop powder, 1 cup almond milk, 1 cup spinach)
Macros: 27g protein, 19g fat, 8g carbs
Snack:
- 1 oz pumpkin seeds
Macros: 9g protein, 13g fat, 1g carbs
Total daily macros: 83g protein, 82g fat, 27g carbs
Day 3:
Breakfast:
- Tofu and vegetable scramble (4 oz tofu, 1 cup spinach, ½ cup mushrooms)
- 1 small avocado
- Coffee with 1 tbsp of heavy cream
Macros: 22g protein, 36g fat, 6g carbs
Lunch:
- Greek salad with feta cheese, cucumber, tomatoes, olives, and mixed greens (2 cups)
- Grilled tempeh (4 oz)
- Olive oil and vinegar dressing
Macros: 24g protein, 31g fat, 9g carbs
Dinner:
- Zucchini noodles with creamy pesto sauce (2 cups)
- Side salad with mixed greens and olive oil and vinegar dressing (1 cup)
Macros: 18g protein, 30g fat, 9g carbs
Snack:
- 1 oz macadamia nuts
Macros: 2g protein, 22g fat, 2g carbs
Total daily macros: 66g protein, 119g fat, 26g carbs
Note: The portion sizes provided in this meal plan are meant to serve as a general guideline. Actual portion sizes may vary depending on individual needs and dietary goals.
Keto Creamy Cauliflower Soup Recipe
Ingredients:
- 1 medium head of cauliflower, chopped into florets
- 2 tbsp olive oil
- 1 small onion, diced
- 2 cloves garlic, minced
- 3 cups vegetable broth
- 1/2 cup heavy cream
- 1/2 tsp dried thyme
- Salt and pepper to taste
Instructions:
- Preheat oven to 400°F. Line a baking sheet with parchment paper.
- Toss the cauliflower florets with 1 tbsp of olive oil, and season with salt and pepper. Spread them on the prepared baking sheet and roast in the oven for 20-25 minutes, or until lightly browned and tender.
- Heat the remaining 1 tbsp of olive oil in a large pot over medium heat. Add the onion and garlic and cook for 2-3 minutes, until softened.
- Add the roasted cauliflower and vegetable broth to the pot. Bring to a simmer and cook for 10-15 minutes.
- Remove from heat and let cool slightly. Then, puree the soup using an immersion blender or in batches in a regular blender until smooth.
- Return the soup to the pot and stir in the heavy cream and thyme. Heat over medium heat until warmed through.
- Season with salt and pepper to taste, and serve.
Macros per serving (makes 4 servings):
- Calories: 202
- Protein: 5g
- Fat: 18g
- Carbs: 7g
- Fiber: 3g
- Net Carbs: 4g