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 keto food with meat you can check out my recipe archive which you can find here:
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:
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 gMonday Lunch:
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 gMonday Dinner:
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 gTuesday Breakfast:
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:
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 gTuesday Dinner:
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 gWednesday Breakfast:
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 gWednesday Lunch:
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 gWednesday Dinner:
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 gThursday Breakfast:
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 gThursday Lunch:
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 gThursday Dinner:
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 gFriday Breakfast:
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 gFriday Lunch:
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 gFriday Dinner:
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 gSaturday Breakfast:
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 gSaturday Lunch:
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 gSaturday Dinner:
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 gSunday Breakfast:
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!
- 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:
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 gSunday Dinner:
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 gI 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.