Keto Meal Plan – 1 Week Vegetarian Keto

Oven-Roasted Sweetheart Cabbage Keto Recipe

One of the most common questions I get is if I have a meal plan. So, here it is – my keto meal plan! This list will give you suggestions for one week of vegetarian keto and includes keto breakfasts, lunches and dinners. 

One of the most common questions I get is if I have a keto meal plan. So here I am – creating a meal plan! This list will give you suggestions for one week of vegetarian keto. It will include ideas of keto breakfast, lunch and dinner. The perfect way to get started with vegetarian keto!

I mainly eat vegetarian food, hence the suggestions are all vegetarian recipes. However, if you want to find ideas for normal keto food with meat you can check out my recipe archive which you can find here:

Keto recipes with chicken

Keto meat recipes

Vegetarian keto can be a bit challenging at first, but once you get the hang of it it’s just as simple as normal keto. It doesn’t have to be just salads (even though I love having salads for dinner). There’s so many options. Below you can find my suggestion of a meal plan for one week of vegetarian keto. I hope this keto meal plan will help!

Monday Breakfast:

Cottage Cheese Pancakes
Print Pin
5 from 1 vote
A simple recipe for delicious Cottage Cheese Keto Pancakes using just 3 ingredients!
Serve 2 pancakes with cheese and tomatoes in between - just as a toast. Or as regular pancakes with chia jam and whipped cream.
Course Breakfast
Cuisine Vegetarian
Keyword 3 Ingredients, Keto, Pancakes, Recipe, Simple, Vegetarian
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 1 serving
Calories 192kcal

Ingredients

  • 100 g cottage cheese
  • 1 egg
  • 3/4 tbsp psyllium husk

Instructions

  • Get a bowl and throw in all the ingredients. Use a hand blender to mix.
  • Fry in a pan with a little butter on low to medium heat. The batter will give you 4 small cottage cheese keto pancakes.
  • Cook until both sides are golden brown.
  • Serve! 

Nutrition Facts (per serving)

Net carbs: 2 g
Fat: 10 g
Protein: 20 g 
Fiber: 6 g 

Monday Lunch:

This Dairy Free Butternut Squash Soup recipe is free from dairy products and suits a vegan diet. Since it's also a low carb dish you can have it even if you're on a keto diet. Best of all it's incredibly easy to make and tastes really good. You have to give it a try!
Course Soup
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 2 servings

Ingredients

  • 1 Butternut squash
  • 1 onion
  • 2 garlic cloves
  • 500 ml water
  • 200 ml coconut cream
  • 1 cube vegetable stock
  • Juice from one lime
  • Salt and pepper
  • Olive oil to fry in
  • Fresh thyme, coconut cream and pumpkin seeds for garnishing

Instructions

  • Peel and finely chop the onions and garlic.
  • Slice the butternut squash in halves and use a spoon to scoop out and discard the seeds. 
  • Use a sharp serrated peeler or paring knife to peel off the skin. Chop the remaining flesh into cubes.
  • Fry the onion, garlic and squash in olive oil in a large pot. Cook while stirring until onion has softened and is translucent. 
  • Add the rest of the ingredients and bring to a boil. Let simmer for 15 minutes.
  • Blend with an immersion blender until desired consistency.
  • Taste soup. Add salt as needed and some freshly ground pepper.
  • Pour into a bowl and garnish with coconut cream, fresh thyme and pumpkin seeds.

Nutrition Facts (per serving)

Net carbs: 17 g
Fat: 50 g
Protein: 5 g 
Fiber: 9 g 

Monday Dinner:

These Vegan Meatballs are keto friendly since they are very low in carbs. I made the sauce using a creamy coconut milk and added fresh herbs. Serve with red cabbage and mushrooms or any vegetables of your liking. It's simple to enjoy keto with this vegan dish!
Course Main Course
Cuisine Vegan
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 2 servings

Ingredients

  • 300 g vegan soy meat balls (I used the ones from Anammas without sugar and additives)
  • 1/4 head of red cabbage
  • 200 g mushrooms
  • Olive oil to fry in
  • Fresh thyme for garnishing

Coconut sauce

  • 200 ml coconut cream
  • 1 tsp soy sauce
  • 2 tsp tomato paste
  • 1 cube vegetable stock
  • Salt and pepper

Instructions

  • Chop up mushrooms and red cabbage.
  • Heat olive oil in a large skillet over medium heat. Add the meatballs and cook, stirring every 5, until dark brown.
  • Heat up two smaller skillets with olive oil and cook the cabbage and mushrooms separately. 
  • Heat up a small sauce pan and add coconut cream, soy sauce, tomato paste, vegetable stock, salt and pepper. Let simmer for about 10 minutes.
  • Move everything over to a plate and garnish with fresh thyme.
  • Serve and enjoy!

Nutrition Facts (per serving)

Net carbs: 13 g
Fat: 45 g
Protein: 24 g 
Fiber: 10.5 g 

Tuesday Breakfast:

After you have tried this Omelette Recipe with a cheese crust on the outside you will never make a regular omelette ever again, I promise! You can choose your own fillings. I like to use spinach, tomatoes, cheese and oregano for a pizza omelette taste!
Course Breakfast
Keyword Omelette
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 1 serving

Ingredients

  • 2 eggs
  • 1 tbsp fresh cream (or a plant based option)
  • Salt and pepper
  • 8 slices of any full fat cheese

Examples of fillings:

  • Oregano
  • Spinach
  • Cherry tomatoes
  • Bell pepper
  • Fresh herbs
  • Avocado
  • Ham
  • Bacon
  • Mozzarella cheese
  • Feta cheese
  • Parmasan
  • Asparagus

Instructions

  • Heat up a non-stick pan to medium heat. 
  • Add a layer of cheese to the pan.
  • In a small bowl, mix together 2 eggs, 1 tbsp fresh cream, salt and pepper using a fork.
  • Once the cheese has started bubbling, add the egg mixture on top of the cheese, but do not stir.
  • When the egg is almost set you add fillings of your choice.
  • Cook for another couple of minutes before you fold the omelette in half. 
  • Cook just a 30-60 seconds more and then serve. 

Nutrition Facts (per serving)

Net carbs: 2 g
Fat: 43 g
Protein: 37 g 
Fiber: 0 g 
The nutrition facts above is based on the omelette only, without any filling. The total carbs will differ depending on what kind of topping you use for your keto omelette. I like to use a few cherry tomatoes, spinach and oregano seasoning, which brings up the total to 3 net carbs.
This recipe was inspired by http://www.jillsmat.se/

Tuesday Lunch:

One of my all time favorite recipes! This Keto Halloumi Stroganoff recipe has received a lot of positive feedback from my followers. It's also a perfect option for a keto dinner of you're a vegetarian since Halloumi Cheese is a good substitute for meat while doing keto.
Course Main Course
Cuisine Vegetarian
Keyword Halloumi, Keto, Recipe, Stroganoff, Vegetarian
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 2 people

Ingredients

  • 200 g halloumi cheese sliced
  • 1 onion chopped
  • 1 tbsp tomato paste
  • 1/2 cup creme fraiche
  • 2 tbsp sugar free ketchup
  • 1 tbsp vegetable stock
  • Salt
  • Pepper

Instructions

  • Fry the halloumi cheese and onion in a non-stick pan on medium heat. 
  • Add the rest of the ingredients.
  • Let simmer for 5 minutes. 
  • Serve with cauliflower rice and enjoy!

Nutrition Facts (per serving)

Net carbs: 8 g
Fat: 51 g
Protein: 24 g 
Fiber: 1 g 

Tuesday Dinner:

This Vegetarian Keto Lasagna Recipe is one of my favorite creations! In this recipe I used finely chopped vegetables instead of minced meat. It would also work to use minced soy meat instead of finely chopped vegetables. Give it a try and let me know what you think!
Course Main Course
Cuisine Vegetarian
Keyword Keto, Lasagna, Pasta, Recipe, Vegetarian
Prep Time 20 minutes
Cook Time 1 hour
Total Time 1 hour 20 minutes
Servings 6 servings

Ingredients

Ingredients Keto Pasta:

  • 4 eggs
  • 5 oz. cream cheese
  • 1/2 tsp salt
  • 1.5 oz. psyllium husk

Ingredients Keto Lasagna

  • 14 oz. finely chopped vegetables (I used carrot, zucchini, onion, red pepper and leek)
  • 1 can finely chopped tomatoes
  • 2 tbsp tomato paste
  • 1 cube vegetable stock
  • 2 tsp basil
  • Salt and pepper
  • Chili powder (optional)

Ingredients cheese topping:

  • 1 1/2 cup creme fraiche
  • 3 oz. shredded cheese
  • 1.5 oz. grated parmesan cheese

Instructions

Instructions keto pasta:

  • Preheat oven to 150 degrees.
  • Whisk together eggs, cream cheese and salt into a smooth batter. Continue to whisk while stirring in the psyllium husk, a little at a time. Let sit for a few minutes.
  • Spread the batter on a baking sheet lined with parchment paper using a spatula. 
  • Place another parchment paper on top and flatten with a rolling pin.
  • Let both pieces of parchment paper remain in place. Bake for about 10-12 minutes. 
  • Let cool and remove the paper, slice into sheets that fit your baking dish.

Instructions keto lasagna:

  • Heat the butter in a skillet on medium-high heat. Add the vegetables and stir fry 5 minutes or until vegetables are tender-crisp.
  • Add the finely chopped tomatoes, tomato paste, vegetable stock cube, basil, chili powder salt and pepper. Let simmer for 8 to 10 minutes.
  • Preheat the oven to 200 degrees. 
  • Make the cheese topping by mixing shredded cheese, creme fraiche and parmesan cheese, salt and pepper.
  • Place lasagna sheets and pasta sauce in layers in a baking dish.
  • Spread the cheese topping mixture on top and finish with another layer of shredded cheese. 
  • Bake in the oven for about 40 minutes or until the lasagna has a nicely browned surface. 

Nutrition Facts (per serving)

Net carbs: 10.5 g
Fat: 39 g
Protein: 13.5 g 
Fiber: 6 g 

Wednesday Breakfast:

This Scrambled Eggs Recipe is perfect for breakfast when on a keto diet. Serve with fresh parsley or maybe some sauteed vegetables. With close to 0 net carbs, it can't get any more low carb than this keto breakfast.
Course Breakfast
Cuisine Vegetarian
Keyword Breakfast, Keto, Recipe, Vegetarian, Zero Carbs
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings 1 serving
Calories 409kcal

Ingredients

  • 25 g butter
  • 2 eggs
  • 1 tbsp fresh cream
  • Fresh parsley

Instructions

  • Heat a small non-stick frying pan for a minute or so, then add the butter and let it melt. 
  • Pour in the eggs and fresh cream. Let it sit, without stirring, for 20 seconds.
  • Stir with a spoon until the eggs are softly set. 
  • Serve with fresh parsley. 

Nutrition Facts (per serving)

Net carbs: 1 g
Fat: 38 g
Protein: 16 g 
Fiber: 0 g 

Wednesday Lunch:

An incredibly tasty recipe for a Keto Tomato Soup. Serve with fresh thyme and mozarella, and possibly some keto seed crackers. This is a great option for a low carb lunch or dinner any day of the week.
Course Soup
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 4 servings
Calories 776kcal

Ingredients

  • 2 cans finely chopped tomatoes
  • 1 onion chopped
  • 2 cloves garlic chopped
  • 1 cube vegetable stock
  • 1/2 cup full fat cream
  • 1/2 cup water
  • Paprika powder
  • Chili powder
  • Salt and pepper
  • Butter to fry in
  • Mozarella sliced
  • Fresh thyme chopped

Instructions

  • Chop onion and garlic and fry in butter in a stockpot on low-medium heat.
  • Add the rest of the ingredients except for the cream. Bring to a boil and let simmer for 15 minutes to bring out all flavors.
  • Add fresh cream and let simmer for another couple of minutes. 
  • Serve with fresh mozzarella, thyme and low carb seed crackers.

Nutrition Facts (per serving)

Net carbs: 13 g
Fat: 59 g
Protein: 45 g 
Fiber: 3 g 

Wednesday Dinner:

Course Main Course
Cuisine Vegan
Keyword Coconut Milk, Keto, Recipe, Shirataki Noodles, Vegan
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 2 servings
Calories 688kcal

Ingredients

  • 1 onion
  • 1 red bell pepper
  • 1 carrot
  • 2 garlic cloves
  • 200 ml coconut milk
  • 1 tsp red curry paste
  • 1/2 cube vegetable stock
  • Curry powder
  • Turmeric powder
  • Salt and pepper
  • 1 package shirataki noodles
  • Olive oil to fry in

Instructions

  • Chop onion, garlic, red pepper and carrots.
  • Using a frying pan - sauté the onion and garlic in olive oil until the onions are soft.
  • Add chopped peppers, carrots and 1 tsp red curry paste into the pan and stir for a few minutes.
  • Pour in 200 ml coconut milk, curry powder, turmeric powder, salt and pepper and bring to a boil. Let simmer for 7-10 minutes.
  • Before serving, add shirataki noodles into the pan and stir.

Nutrition Facts (per serving)

Net carbs: 14 g
Fat: 30 g
Protein: 3.5 g 
Fiber: 3 g 

Thursday Breakfast:

Avocado and Raspberry Smoothie with coconut milk is a perfect keto breakfast for a vegan diet. This recipe will give you a total of 6g net carbs and 45g fat. A Keto Breakfast full of vitamins - a great way to start your day!
Course Breakfast
Cuisine Vegetarian
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings 2 servings

Ingredients

  • 1 cup raspberries
  • 1 avocado
  • 1 tbsp coconut oil
  • 1 cup coconut milk
  • 1 pinch of vanilla powder

Toppings for one serving:

  • 1 tbsp shredded coconut
  • 1 tbsp chia seeds
  • 1 tbsp coconut flakes
  • 5 raspberries

Instructions

  • Mix all ingredients together in a blender until smooth consistency. 
  • Pour over into a bowl and top with coconut, chia seeds and raspberries.

Nutrition Facts (per serving)

Net carbs: 6 g
Fat: 45 g
Protein: 6 g 
Fiber: 11 g 

Thursday Lunch:

This Vegan Thai Curry with Zoodles Recipe is great for a keto diet! Using Zucchini instead of pasta is much healthier and this is definitely better than take out. But it still takes less than 30 minutes to cook.
Course Main Course
Cuisine Vegan
Keyword Curry, Keto, Recipe, Vegan, Zoodles
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 2 servings
Calories 227kcal

Ingredients

  • 1 zucchini (spiralized)
  • 1 onion sliced
  • 1 red pepper sliced
  • 1 tbsp ginger grated
  • 2 cloves garlic minced
  • 1 tsp sambal oelek
  • 200 ml coconut milk
  • 2 tbsp finely chopped tomatoes
  • 1 tsp soy sauce
  • Paprika powder
  • Curry powder
  • Salt and pepper
  • 2 tbsp olive oil to fry in

Instructions

  • Using a large pan - sauté the onion, garlic, pepper and ginger in olive oil until the onions are soft and the vegetables are in your desired tenderness.
  • Pour in the the coconut milk, sambal oelek, finely chopped tomatoes and soy sauce.
  • Flavor with paprika powder, curry powder, salt and pepper.
  • Once the coconut cream comes to a boil it's ready.
  • Serve with zucchini noodles (spiralized zucchini sauteed in olive oil) 

Nutrition Facts (per serving)

Net carbs: 13 g
Fat: 30 g
Protein: 5 g 
Fiber: 3 g 

Thursday Dinner:

Zucchini and halloumi fritters
Print Pin
1 from 1 vote
These gluten free Zucchini and Halloumi Fritters are so simple to make. It's perfect dish for everyone who's on a keto or low carb diet but searching for a vegetarian option. 
Course Main Course
Cuisine Vegetarian
Keyword Feta Cheese, Fritters, Keto, Recipe, Sauce, Vegetarian
Prep Time 20 minutes
Cook Time 10 minutes
Total Time 30 minutes
Servings 4 servings
Calories 407kcal

Ingredients

  • 1 zucchini (shredded)
  • 125 g halloumi cheese (shredded)
  • 2 egg yolks
  • 1 tbsp sesame seeds
  • 2 tbsp fresh dill chopped
  • Salt and pepper
  • Butter to fry in

Instructions

  • Begin with shredding the zucchini.
  • Transfer the zucchini to a fine mesh strainer and toss the salt to draw out the liquid. Let sit for about fifteen minutes, and then use your hands to squeeze out as much liquid as possible.
  • Combine the dried zucchini with the shredded halloumi, egg yolks, dill, sesame seeds and pepper.
  • Heat the butter in a large non-stick pan.
  • Take heaped tablespoons of the mixture and place into the pan and fry until golden brown on both sides.

Nutrition Facts (per serving)

Net carbs: 6 g
Fat: 37 g
Protein: 14 g 
Fiber: 1 g 

Friday Breakfast:

I've had this Keto Porridge for breakfast several days a week for months without getting tired of it. It's for sure my favorite Keto Breakfast Recipe! The best part is that it only contains 3 net carbs but still 75 g fat. This keto breakfast will keep you full for many hours.
Course Breakfast
Cuisine Vegetarian
Keyword Breakfast, Keto, Porridge, Recipe
Cook Time 10 minutes
Total Time 10 minutes
Servings 1 serving
Calories 725kcal

Ingredients

  • 30 g butter
  • 1 egg
  • 100 ml fresh cream
  • 1 tbsp almond flour
  • 1/2 tsp psyllium husk

Instructions

  • Melt butter on medium heat in a small pan.
  • Stir in the egg, fresh cream, almond flour and lastly the psyllium husk.
  • Continue to stir until the porridge firms up.
  • Serve!

Nutrition Facts (per serving)

Net carbs: 3 g
Fat: 75 g
Protein: 12 g 
Fiber: 2 g 

Friday Lunch:

Oven Roasted Vegetables are a great low carb dish and simple to make. Carrots and Parsnip have a bit more carbs, but you can choose any vegetables of your liking and follow this recipe to cook them to perfection. Served together with a vegan avocado and basil creme which tastes amazing!
Course Main Course
Cuisine Vegetarian
Keyword Avocado, Basil, Creme, Keto, Low Carb, Recipe, Roasted, Vegetables, Vegetarian
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 2 servings
Calories 684kcal

Ingredients

  • 1 large carrot
  • 2 parsnips
  • 1/2 red onion
  • 1/2 cup sunflower seeds
  • 2 tbsp olive oil
  • Salt and pepper

Avocado and basil creme:

  • 1 avocado
  • 1 garlic clove
  • 1 tbsp olive oil
  • 75 g fresh basil
  • 1 tbsp lemon juice
  • Salt and pepper

Instructions

  • Preheat the oven to 225 degrees. 
  • Chop all the vegetables and put them in a large bowl. Mix with olive oil, salt and pepper. 
  • Spread the vegetables evenly on a roasting pan tray. 
  • Roast for 15 minutes.
  • Remove from the oven and sprinkle sunflower seeds on the top. Roast for another 10 minutes.

Avocado and basil creme:

  •  Put the garlic, a squeeze of lemon juice, and olive oil in a food processor. Process until smooth.
  • Add the pitted avocado, basil, and salt to the food processor and process until smooth and creamy.
  • Serve the vegetables and the avocado creme with spinach. 

Nutrition Facts (per serving)

Net carbs: 32 g
Fat: 53 g
Protein: 14 g 
Fiber: 14 g 

Friday Dinner:

Indian Palak Paneer is a popular dish across the world. I have created a keto and low carb friendly version of this using halloumi cheese. It's a dinner suitable for vegetarians as well. Enjoy!
Course Main Course
Cuisine Vegetarian
Keyword Halloumi, Indian, Keto, Low Carb, Palak Paneer, Recipe
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 4 servings

Ingredients

  • 1 onion
  • 2 garlic cloves
  • 2 tomatoes
  • 2 tbsp grated ginger
  • 3 tbsp olive oil
  • 2 tbsp tomato puree
  • 1 tbsp garam masala
  • 1 can finely chopped tomatoes
  • 1/3 cup white wine for cooking
  • 1/2 cup fresh cream
  • 1 vegetable bouillon cube
  • 100 gram spinach
  • 200 gram halloumi cheese
  • Salt and pepper

Instructions

  • Peel and chop the onion, tomatoes and garlic. Grate the ginger.
  • Heat up half of the olive oil in a pan. Fry onion, garlic and ginger with tomato puree and garam masala for 3 to 4 minutes.
  • Add tomatoes, white wine, cream and vegetable stock. Let simmer for 6 to 7 minutes. Add the spinach.
  • Slice the halloumi and fry to golden in rest of the olive oil.
  • Add the halloumi to your palak paneer. Serve with cauliflower rice.

Nutrition Facts (per serving)

Net carbs: 15 g
Fat: 44 g
Protein: 17 g 
Fiber: 3 g 

Saturday Breakfast:

This Keto American Pancake Recipe is one of my favorites! They're fluffy, low carb and so tasty. I served my keto pancakes with my coffee and chocolate mousse but you can also do berries and whipped cream. With only 3 net carbs per pancake, this is a gret breakfast recipe for a keto diet!
Course Breakfast
Cuisine Vegetarian
Keyword Breakfast, Keto, Low Carb, Pancakes, Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 6 pancakes
Calories 340kcal

Ingredients

  • 4 eggs
  • 250 g creme cheese
  • 1/3 cup fresh cream
  • 1 cup almond flour
  • 1/4 cup coconut flour
  • 1 1/2 tbsp psyllium husk
  • 1/2 tsp vanilla powder
  • 2 tsp baking soda
  • 1 tbsp stevia sweetener

Instructions

  • Ìn a bowl, whisk together egg, creme cheese and fresh cream using an electric beater.
  • Add the rest of the ingredients and mix until smooth.
  • Leave batter for 5-10 minutes and let rise. 
  • Heat butter in a frying-pan over a medium-high heat. 
  • Cook the pancakes on their first side for about 2-3 mins. Flip the pancakes over and cook for the same amount of time on the other side. Repeat until all the batter is used up.
  • Serve your American Pancakes stacked up on a plat your favorite toppings. I used my coffee and chocolate mousse recipe as topping. 

Nutrition Facts (per serving)

Net carbs: 3 g
Fat: 31 g
Protein: 12 g 
Fiber: 5 g 

Saturday Lunch:

In this Spicy Pasta Sauce With Halloumi Cheese I used soybean pasta. which contains about 17g net carbs per 100g, which makes it a good substitute for pasta when on a low carb diet. If you prefer lower amount of carbs you can use shirataki noodles instead.
Course Main Course
Cuisine Vegetarian
Keyword Halloumi, Keto, Low Carb, Pasta, Recipe, Vegetarian
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 2 servings

Ingredients

  • 150 g halloumi cheese
  • 1 red onion
  • 1 tsp red curry paste
  • 1 tbsp tomato paste
  • 200 ml coconut milk
  • 1 tsp gluten free soy sauce
  • 1/2 red bell pepper
  • 1 tbsp finely chopped fresh parsley
  • Olive oil to fry in
  • 50 g soybean pasta

Instructions

  • Chop halloumi cheese, red pepper and onion into cubes.
  • In a small pan, fry halloumi cheese and red onion in olive oil on medium heat until cheese is starting to get golden. 
  • Add 1 tsp red curry paste and 1 tbsp tomato paste while stirring. Let simmer for one minute.
  • Add 200 ml coconut milk, 1 tsp soy sauce, bell pepper and 1 tbsp finely chopped fresh parsley. Bring to a boil and let simmer for 5 minutes.
  • Cook the soybean pasta according to instructions on the box.
  • Serve with some extra fresh parsley on the top and enjoy!

Nutrition Facts (per serving)

Net carbs: 18 g
Fat: 53 g
Protein: 42 g 
Fiber: 2 g 

Saturday Dinner:

 

This keto recipe of Oven-Roasted Sweetheart Cabbage can be used for any type of cabbage of your liking. Red cabbage, cauliflower, savoy cabbage and even broccoli. Follow this recipe to cook your favorite vegetable to perfection. I served this with halloumi and fresh spinach - tasty!
Course Main Course
Cuisine Vegetarian
Keyword Keto, Low Carb, Recipe, Side Dish, Vegetables, Vegetarian
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 2 servings

Ingredients

  • 1/2 head of sweetheart cabbage
  • 2 tbsp olive oil
  • Salt and pepper
  • 150 g halloumi
  • 50 g spinach
  • Butter to fry in

Instructions

  • Pre-heat oven to 225 degrees.
  • Slice your cabbage into 4 wedges and place on a baking sheet. 
  • Drizzle olive oil over your cabbage and season with salt and pepper.
  • Roast in the oven for 20 minutes or until tender in the middle and sides are just starting to turn golden brown.
  • Heat up a small frying-pan and fry your halloumi with butter until golden.
  • Serve with spinach on the side.

Nutrition Facts (per serving)

Net carbs: 12 g
Fat: 47 g
Protein: 32 g 
Fiber: 6 g 

Sunday Breakfast:

These Keto Muffins With Spinach & Feta are simple to make and a good snack to have in the freezer in case of an emergency. You can replace the spinach and feta with any filling of your liking. You can even make pizza muffins using this recipe.
Course Breakfast
Cuisine Vegetarian
Keyword Keto, Low Carb, Muffins, Recipe, Snack
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 10 portions
Calories 177kcal

Ingredients

  • 50 g butter
  • 1/2 cup greek yoghurt
  • 1/2 cup full fat cream
  • 200 g mozarella (shredded)
  • 1 cup almond flour
  • 1/5 cup coconut flour
  • 3 tbsp psyllium husk
  • 2 tsp baking powder
  • Salt

Filling

  • 150 g feta cheese
  • 100 g spinach

Instructions

  • Preheat the oven to 175 degrees.
  • Melt butter in a small sauce pan.
  • Put the shredded mozzarella in a large bowl and microwave for 90 seconds, stirring halfway through.
  • Remove the mozarella from the microwave and stir in butter, eggs, cream and yoghurt. 
  • In a separate bowl, combine almond flour, coconut flour, psyllium husk, baking powder and salt. 
  • Mix together with the mozzarella mixture. 
  • Add in the filling. Mix thoroughly.
  • Spoon the mixture into muffin cup or a greased muffin tin. Brush with egg wash for a golden surface. 
  • Bake for 30 minutes or until golden.  
  • Enjoy!
You can use any type of filling that you'd like. Here you have some ideas of what you could use for your keto muffins:
  • tomatoes
  • sun-dried tomatoes
  • bacon
  • ham
  • broccoli
  • olives
  • fresh herbs
  • red onion
  • mushrooms
  • berries
  • leek

Nutrition Facts (per serving)

Net carbs: 2 g
Fat: 17 g
Protein: 4 g 
Fiber: 4 g 
The nutrition facts above are calculated without any fillings included. 

 Sunday Lunch:

Start your morning with a nice Keto Breakfast. This Keto Pancakes Recipe is both delicious and simple. They don't require a lot of ingredients but the best part is that they only contain 1 net carb per serving! You can serve your keto pancakes with chia jam or whipped cream and berries.
Course Breakfast
Cuisine Vegetarian
Keyword Breakfast, Keto, Low Carb, Pancakes, Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 5 pancakes

Ingredients

  • 4 eggs
  • 3/4 cups full fat cream
  • 1/2 cup water
  • 2 tbsp psyllium husk
  • 1/2 tsp vanilla powder

Instructions

  • Mix all ingredients and fry on medium heat. 
  • I served mine with whipped cream and strawberry chia jam.

Nutrition Facts (per serving)

Net carbs: 1 g
Fat: 21 g
Protein: 7 g 
Fiber: 2 g 

Sunday Dinner:

 

This Halloumi Tikka Masala Keto Recipe is inspired by the Indian cuisine full av flavors. Masala recipe is one of the most popular recipes from Indian cuisine. No wonders, it's simple, quick to make and tastes delicious. I served mine with cauliflower rice on the side.
Course Main Course
Cuisine Indian
Keyword Halloumi, Keto, LCHF, Low Carb, Recipe, Vegetarian
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 2 servings
Calories 702kcal

Ingredients

  • 1 onion
  • 2 garlic cloves
  • 300 ml finely chopped tomatoes
  • 1/2 cup coconut cream
  • 1/2 head broccoli
  • 1 tsp sambal oelek
  • 1 cube vegetable stock
  • 1 tsp garam masala
  • 1 tbsp white wine for cooking
  • Oil to fry in
  • Salt and pepper
  • 1/2 halloumi cheese
  • Red pepper and fresh basil for garnishing

Instructions

  • Chop onion, garlic and broccoli.
  • Put olive oil, onion and garlic in a pan and cook on medium heat.
  • Add the rest of the ingredients and bring to a boil. Let simmer for 15 minutes or until the broccoli is tender.
  • Heat up a small frying-pan with oil of your liking. Add cubes of halloumi cheese and fry until golden and crispy.
  • Serve your tikka masala with halloumi cheese, thinly sliced peppers and fresh basil on the top. I had cauliflower rice on the side as well.

Nutrition Facts (per serving)

Net carbs: 17 g
Fat: 59 g
Protein: 23 g 
Fiber: 5 g 

I hope this keto meal plan was helpful and has inspired you to get started with vegearian keto. This has been a great journey for me which has included a lot of health benefits and a great weight loss. You can see my full keto story by clicking here.

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