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7 day keto vegetarian meal plan

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.

7 day keto vegetarian meal plan

 

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

 

My Take on a 7-day vegetarian keto meal plan without eggs

Following a vegetarian keto diet can be done with a bit of creativity and meal planning.

The 7-day meal plan provided in this blog post is a great starting point for those looking to try a vegetarian keto diet without the use of eggs.

The plan includes a variety of delicious and satisfying meals that are high in healthy fats and low in carbohydrates. Some examples include avocado and spinach omelet, grilled portobello mushrooms, eggplant parmesan, zucchini noodles with avocado pesto, and lentil curry.

 

With this meal plan, you can still enjoy a wide variety of foods while adhering to the ketogenic diet principles.

It is important to note that individual nutritional needs may vary and it is recommended to consult with a healthcare professional before starting any new diet.

 

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7-day vegetarian keto meal plan without eggs

 

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