7-day Vegetarian Keto Meal Plan Without Eggs

7-day vegetarian keto meal plan without eggs

The ketogenic diet commonly referred to as “keto,” is a low-carb, high-fat diet that has been shown to aid in weight loss and improve overall health markers.

For those who follow a vegetarian lifestyle, it can be a bit more difficult to adhere to a keto diet, as many traditional keto staples such as meat and eggs are off-limits.

However, with a bit of creativity and meal planning, it is certainly possible to follow a vegetarian keto diet. In this blog post, we will provide a 7-day vegetarian keto meal plan that is completely egg-free.

Day 1:

• Breakfast: Avocado and spinach omelet made with a mixture of coconut flour and almond flour, topped with diced tomatoes and feta cheese.
• Lunch: Grilled portobello mushrooms stuffed with a mixture of sautéed spinach, feta, and sun-dried tomatoes, served with a side of roasted cauliflower.
• Dinner: Eggplant parmesan made with a breading of almond flour and parmesan cheese, topped with marinara sauce and mozzarella cheese.

Day 2:

• Breakfast: Coconut flour and almond flour pancakes topped with a berry compote and a dollop of whipped cream.
• Lunch: Zucchini noodles tossed in a creamy avocado pesto sauce, topped with chopped walnuts and grated parmesan cheese.
• Dinner: Stuffed bell peppers filled with a mixture of quinoa, black beans, diced tomatoes, and spices, topped with shredded cheddar cheese.

Day 3:

• Breakfast: Smoothie bowl made with frozen berries, avocado, coconut milk, and a scoop of vanilla protein powder.
• Lunch: Cauliflower rice stir-fry with a variety of vegetables, such as bell peppers, broccoli, and mushrooms, tossed in a flavorful sauce made with tamari, sesame oil, and ginger.
• Dinner: Lentil and vegetable curry served with a side of cauliflower rice.

Day 4:

• Breakfast: Chia seed pudding made with coconut milk, and vanilla extract, and topped with fresh berries and chopped nuts.
• Lunch: Grilled eggplant roll-ups filled with a mixture of ricotta cheese, herbs, and spices, served with a side of roasted vegetables.
• Dinner: Spaghetti squash boats filled with a mixture of sautéed vegetables, such as zucchini, bell peppers, and onions, tossed in a marinara sauce and topped with grated parmesan cheese.

Day 5:

• Breakfast: Almond flour and flaxseed waffles topped with a berry compote and a dollop of whipped cream.
• Lunch: Portobello mushroom burgers served on a bed of lettuce and topped with avocado, tomato, and red onion.
• Dinner: Vegetable and tofu stir-fry served over cauliflower rice.

Day 6:

• Breakfast: Coconut milk yogurt topped with fresh berries, chopped nuts, and a drizzle of honey.
• Lunch: Grilled portobello mushrooms topped with a flavorful pesto sauce made with fresh basil, garlic, and pine nuts, served with a side of roasted asparagus.
• Dinner: Spaghetti squash with a creamy avocado and spinach sauce, topped with chopped walnuts and grated parmesan cheese.

Day 7:

• Breakfast: Smoothie bowl made with frozen berries, avocado, coconut milk, and a scoop of vanilla protein powder.
• Lunch: Cauliflower rice bowl topped with sautéed vegetables, such as bell peppers, broccoli, and mushrooms, and a fried egg.
• Dinner: Vegetable clear soup