7 day vegetarian keto meal plan

Complete 7 Day Vegetarian Keto Meal Plan For Beginner

If you are a vegetarian, you might wonder how you can have a vegetarian Keto diet, or follow up with a 7 day vegetarian keto meal plan even when it includes non-vegetarian foods. Don’t worry, in today’s sharing, Kerri Ann Jenning will give you everything you need to start a Vegetarian Keto diet.

What is a Ketogenic Diet? 

A low carb diet, as known as the Keto diet, is characterized by its high fat and low carbohydrate content, as well as its reasonable protein intake.

It was first adopted as a health therapy for epilepsy in children about a century ago, but it has since developed into a widely popular diet plan as well as an eating method for everyone today.

It has many health benefits for a wide range of medical ailments, and as you have known, it may be used to quickly lose weight without having to starve yourself.
How does a Keto diet work? 

So how does a Keto diet work? What is the process of that Keto diet? If you follow the Keto diet, your body is forced to destroy extra fat rather than carbs in order to obtain the energy that the body needs.

As a result, your body enters a condition of ketosis (which is called fat burning). Your body begins to use ketones as a fuel source instead of glucose as a form of energy.

Ketones are indeed a result of fat metabolism which are utilized as an alternative source of energy by practically all of the cells in our body, rather than glucose.

These ketones are a type of energy that allows the body to burn fat instead of utilizing glucose from carbohydrates as a source of energy.

Differences between good carbs and bad carbs

First, why should we take carbs seriously? Carbs, according to many nutritionists as well as doctors, are one of the most important nutrients for your health. However, there have been various discussions about carbs whether it is good or not over the last decade. Well, the answer is both: Carbs are good and bad at the same time!

To be specific, carbohydrates are divided into two separated types: the complex carbs (which are known as the good carbs) and the simple carbs (which are the bad one).

The good carbs

The good carbs, or as known as the complex carbs, are called by their complex chemical structure. Because of their complex chemical structure, those good carbs allow human bodies to work harder to digest. The most unique thing about it is that the energy is released over a longer time than the simple carbs as well as other vitamins.

The bad carbs

The bad carbs, or as known as the simple carbs, have smaller molecules of sugar/lactose. Why is it called the bad carbs? The answer is simple, that type of carbs is digested quickly in a short period of time while it is in our bodies. The energy is stored as glycogen in our cells, and it is not immediately converted to burn fat. Bad carbs, according to nutritionists, are commonly seen in processed food.

When compared to a meat-eating diet, a vegetarian diet includes more carbohydrates, surprisingly. As a result, it is critical to understand the differences between healthy carbs and toxic carbohydrates.

Good carbohydrates are those that are abundant in fiber and nutrients due to the fact that they have not been processed or have been treated very little; while bad carbs are foods that have been heavily processed and are rich in carbohydrates. As a result, these meals are converted to sugar more quickly and reach the circulation more quickly.

Why shouldn’t you eat bad carbs? 

Carbohydrates, both healthy and harmful types, will raise our blood sugar levels.

Bad carbohydrates, on the other hand, are heavily processed, and as a result, they will be absorbed by our bodies more quickly than nutritionally good carbohydrates.

Carbohydrates are broken down into sugar, also known as glucose, and then released into the circulation, where they are utilized as fuel. This elevated amount of blood sugar provides us with the energy we need to function properly. Our pancreas releases insulin in order to make use of this blood sugar. The insulin aids our bodies in the processing of carbohydrate sugars so that they may be utilized as fuel.

In general, once we decide to consume high amounts of carbs, the sugar level in our blood will increase, while the pancreas will release more insulin. This will make our body use sugar as a type of energy, so here we go- obesity and gaining weights.

List of bad carbs you should avoid

To make it easier for you to follow, Kerri Ann Jennings have come up with a list of bad carbs that you should avoid! These foods are rich in carbs, and since you commit with a Keto diet, you need to get away with it.

  • White Bread, Pasta and other types of noodles
  •  White Rice
  •  Fruit Juices
  •  Chips
  •  Non-Diet Sodas
  •  White and Sweet Potatoes
  •  Corn
  •  Carrots
  •  Tortillas

List of good and low carb you should eat 

Once you have cut down all the bad carbs, it’s time to get some healthy good and low carb food. Here is the list of foods that contain good carbs that you might wanna try:

Veggies that are low carbs

  • Broccoli
  • Asparagus
  • Cucumber
  • Green Beans
  • Onions
  • Mushrooms
  • Tomatoes
  • Garlic

Fruits that have low carbs to eat: As many nutritionists have said, berries are the type of fruits that are low in carbs, so you should eat it!

  • Blackberries
  • Strawberries
  • Raspberries
  • Blueberries

Other types of food that are vegetarian friendly and rich in protein! 

  • Dairy Products
  • Eggs
  • Natto
  • Miso
  • Nuts and Seeds

Fats in a vegetarian Keto Diet

As you have known, the Keto Diet is simply an eating method that focuses on fat and reducing fats. Knowing that you might wonder what type of fat you should eat, Kerri Ann Jennings has come up with a long and very detailed list of vegetarian Keto diets.

Nuts and seeds

Nuts and seeds provide excellent sources of both protein and fat. Make careful to choose nuts and seeds which are mostly low in carbohydrates and rich in fat. Here is the list of some great nuts and seeds options that are low in carbs and rich in healthy fat that you might wanna try!

Nuts list: 

  • Pecans
  • Brazil nuts
  • Macadamia nuts
  • Hazelnuts
  • Pine nuts
  • Almonds

Seeds list: 

  • Chia seeds
  • Flaxseeds

Healthy oils
Since oils are mainly composed of fat, they are beneficial to those following a ketogenic diet if they are of high quality and of sufficient quantity. There is a form of fat which is called and mainly known as “MCT” that is digested more quickly than most other fats and converted into energy that may be used. Here is a list of some healthy oils for your Keto Diet meal plans:

  • Olive oil
  • Flaxseed oil
  • Avocado oil
  • MCT oil
  • Coconut oil
  • Macadamia oil

Dairy and Egg products

Another healthy source of fat is from dairy and egg products. This is the list of it!

  • Cottage cheese and Cream cheese
  • Mayonnaise
  • Butter from animals eat grass only
  • Heavy whipping cream
  • Greek yogurt or coconut yogurt

Other non-dairy sources of fat

  • Olives
  • Coconut cream
  • Avocados
  • Cocoa Butter

7 Day Vegetarian Keto Meal Plan

If you have decided to try the vegetarian keto meal plan but don’t know where to start, this part is just for you! In this section, Kerri Ann Jennings will give you the most detailed 7 day vegetarian keto diet meal plan! Your mission is strictly following it and the result will amaze you! Let’s get started!

Day Breakfast Lunch Snack  Dinner Dessert
Sunday Soft tofu served with strawberry smoothie Summer veggies bisque eat with Soy Egg Salad Cucumber Slices with Olive Tapenade Veggies burgers with Black Bean Sauce Chocolate Silk Pie
Monday Mixed fruits with high fiber content cereals Black Bean Soup with some Green Salad Vegetable Spring Rolls dipping in a Spicy Peanut Sauce Spinach Pie with a Vegetable Salad Almond Crust with some red grape truffles
Tuesday Scrambled soft tofu Cajun Tempeh Chicken Salad with Collard greens Spinach and Artichoke Dip Vegetarian Sloppy Joes with a Green Vegetable Salad Blueberry Soy Cheesecake
Wednesday  Spinach made with mushroom frittata Tofu with Veggies Salad serve with Balsamic Dressing sauce Grilled eggplant dip with Whole Grain Crackers Spinach Pesto served with Roasted Eggplant Lasagna Poached Pears in Chocolate Sauce
Thursday Tofu Benedict Vegetable Slaw with Spiced Lentil Soup Jalapeno Hummus with Jicama Sticks Parsley with Portobello Patties Apple Crumb Pie with some vegan cheese on top
Friday Oatmeal along with fruit Spiced Tempeh with Veggies Salad Celery stuffed with some hummus Sesame stuffed with Portobello Mushrooms and steamed Black Beans Apple and Zucchini Cake
Saturday Coffee with a cup of chocolate smoothie Four Hearts Salad serve with Split Pea Soup with Cabbage Mushrooms stuffed with Pine Nuts Stuffed Eggplant with Vegetable Salad Fudge Truffles

Vegetarian keto guidelines

There are a variety of different kinds of keto diets to choose from, and one of them is the vegetarian keto diet. The most restrictive kinds of a keto diet may require you to consume no more than 20 grams of carbohydrates each day.

These types of ketogenic diets help individuals lose weight more quickly, but most people are unable to maintain the stringent diet for an extended period of time.

Because of this, you should follow a medium ketogenic diet that will assist you in losing weight while also being as healthy as possible.

To get the greatest outcomes, adhere to the following daily guidelines:

  • Carb intake: up to 50 grams
  • Fat Intake: from 50 to 60 grams
  • Fiber Intake: from 25 to 35 grams
  • Calorie Count: from 1,400 to 1,500


And that is all the information that you need to know about vegetarian keto. With our sharing and a very detailed table of 7 day vegetarian keto meal plan, Kerri Ann Jennings hopes that you can have a great start at the vegetarian keto diet! For the best result, you only have to follow our instructions. If you find our sharing interesting and helpful, please share it with your friends and loved ones.

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