Vegetarian Keto 3-Day Meal Plan

by Brittany, RN, BSNin Food, Health and Wellnesson Posted on

The vegetarian keto diet is a modified version of the traditional ketogenic diet that offers a plant-based alternative to meat and fish. By emphasizing plant-based protein sources and healthy fats, this diet minimizes carbohydrate intake while maintaining an adequate protein ratio. If you’re looking to embark on a vegetarian keto journey, we’ve got you covered with a 3-day meal plan that keeps total carbs at 30g or less per day.

But first, let’s explore the diverse range of vegetarian keto protein sources available to you. These include eggs, dairy products like cheese, yogurt, and milk, soy products such as tofu and tempeh, nuts and seeds like almonds and chia seeds, seitan (a wheat protein meat alternative), and plant-based protein powders made from sources like pea, hemp, or rice protein. Incorporating these protein sources into your diet will provide your body with essential amino acids crucial for muscle growth, immune system support, and overall well-being. With careful planning, the vegetarian keto diet can offer all the nutrients you need for optimal health, weight loss, and a reduced risk of chronic diseases. So let’s dive into our 3-day meal plan and kickstart your vegetarian keto journey!

3-Day Vegetarian Keto Meal Plan

Day 1

Breakfast: Scrambled Eggs with Spinach and Avocado

  • 2 large eggs (12g protein, 10g fat, 1g carb)
  • 1 cup fresh spinach (1g protein, 0g fat, 1g carb)
  • ½ medium avocado (1.5g protein, 15g fat, 2g carb)

Lunch: Greek Yogurt with Berries and Chia Seeds

  • 1 cup plain Greek yogurt (20g protein, 0g fat, 8g carb)
  • ¼ cup mixed berries (1g protein, 0g fat, 4g carb)
  • 1 tablespoon chia seeds (3g protein, 5g fat, 0g carb)

Dinner: Tofu Stir-Fry with Cauliflower Rice

  • 150g tofu, cubed (15g protein, 10g fat, 2g carb)
  • 1 cup low-carb vegetables (e.g., broccoli, bell peppers) (4g protein, 0g fat, 8g carb)
  • 1 cup cauliflower rice (2g protein, 0g fat, 5g carb)
  • 1 tablespoon coconut oil (0g protein, 14g fat, 0g carb)
  • Seasonings of choice (e.g., soy sauce, red chili, garlic powder, ginger)

Day 2

Breakfast: Cheese and Vegetable Omelette

  • 2 large eggs (12g protein, 10g fat, 1g carb)
  • ½ cup shredded cheese (14g protein, 18g fat, 1g carb)
  • ½ cup low-carb vegetables (e.g., tomato, spinach, mushrooms) (1g protein, 0g fat, 2g carb)

Lunch: Mixed Green Salad with Seitan and Nuts

  • 2 cups mixed salad greens (2g protein, 0g fat, 4g carb)
  • 100g seitan, sliced (17g protein, 2g fat, 3g carb)
  • ¼ cup pecans (2g protein, 18g fat, 3g carb)
  • ¼ cup feta cheese (5g protein, 8g fat, 1g carb)
  • 2 tablespoons olive oil (0g protein, 28g fat, 0g carb)
  • Vinegar drizzle

Dinner: Scrambled Tofu with Avocado and Low-Carb Vegetables

  • 150g tofu, crumbled (15g protein, 10g fat, 2g carb)
  • ½ medium avocado (1.5g protein, 15g fat, 2g carb)
  • 1 cup low-carb vegetables (e.g., spinach, bell peppers) (2g protein, 0g fat, 4g carb)
  • 1 tablespoon olive oil (0g protein, 14g fat, 0g carb)
  • Seasonings of choice

Day 3

Breakfast: Berry Protein Smoothie

  • 1 scoop plant-based protein powder (20g protein, 2g fat, 3g carb)
  • 1 cup unsweetened almond milk (1g protein, 3g fat, 1g carb)
  • ¼ cup mixed berries (1g protein, 0g fat, 4g carb)
  • 1 tablespoon chia seeds (3g protein, 5g fat, 0g carb)

Lunch: Chia Seed Pudding with Nuts and Berries

  • ½ cup chia seeds (16g protein, 28g fat, 2g carb)
  • 1 cup unsweetened almond milk (1g protein, 3g fat, 1g carb)
  • ¼ cup walnuts (4g protein, 19g fat, 2g carb)
  • ¼ cup mixed berries (1g protein, 0g fat, 4g carb)

Dinner: Tempeh and Vegetable Stir-Fry with Cauliflower Rice

  • 150g tempeh, sliced (26g protein, 12g fat, 4g carb)1
  • 1 cup mushroom and spinach (3g protein, 0g fat, 3g carb)
  • ½ cup cauliflower rice (1g protein, 0g fat, 3g carb)
  • 1 tablespoon coconut oil (0g protein, 14g fat, 0g carb)
  • 1 tablespoon soy sauce (1g protein, 0g fat, 1g carb)
  • 1 tablespoon sesame seeds (1g protein, 4g fat, 2g carb)