Week of free Vegetarian Keto Meal Plan

1. Vegetarian Keto Meal Plan
7 DAY

2. Welcome to the 7 Day
Vegetarian Keto Meal
Plan!

3. Ready?
Let’s do it!
TIP:
The nutrition information and macros provided are estimates. Total values for
the day are rounded to the nearest whole number. These calculations are
based on one serving of each recipe unless otherwise noted.
Important note: I am not a doctor, registered dietician, or nutritionist. This 7 Day Vegetarian Keto Meal Plan is a SAMPLE, so you can see what a week on the vegetarian keto
diet would look like. It is meant for informational purposes only. You should always consult a qualified health professional before starting a new diet plan to determine if it will
be safe and effective for your body.

4. Sample 7 DAY
Vegetarian Keto Meal

5. DAY
01
Breakfast
Three Cheese Quiche Stuffed Peppers Calories: 245.5, Total Fat: 16.3 g, Net Carbs: 5.9 g,
Protein: 7.8 g
Lunch
Keto Grilled Cheese Sandwich Calories: 503, Total Fat: 37 g, Net Carbs: 7 g, Protein: 33 g
Dinner
Easy Four Cheese Pesto Zoodles Calories: 475, Total Fat: 43 g, Net Carbs: 5 g, Protein: 13 g
Snack
2 Keto Peanut Butter Balls Calories: 114, Total Fat: 8 g, Net Carbs: 3 g, Protein: 4 g
TOTAL
Calories: 1338, Total Fat: 104 g,
Net Carbs: 21 g, Protein: 58 g
Macros: 75% Fat, 18% Protein,
7% Carbs

6. DAY
02
Breakfast
Vegan Keto Scramble C alories: 211, Total Fat: 17.6 g, Net Carbs: 4.7 g, Protein: 10.1 g
Lunch
Keto Asian Noodle Salad Calories: 212, Total Fat: 16 g, Net Carbs: 6 g, Protein: 7 g
Dinner
Indian Boiled Egg Curry Calories: 511, Total Fat: 46 g, Net Carbs: 6 g, Protein: 17 g
Snack
Low Carb Strawberry Smoothie with 1 scoop of keto vegetarian protein powder Calories:
498, Total Fat: 42 g, Net Carbs: 10 g, Protein: 25 g (includes protein powder)
TOTAL
Calories: 1432, Total Fat: 122 g,
Net Carbs: 27 g, Protein: 59 g
Macros: 76 % Fat, 17 % Protein,
7 % Carbs

7. DAY
03
Breakfast
Keto Breakfast Burrito Calories: 331, Total Fat: 30 g, Net Carbs: 1 g, Protein: 11 g
Lunch
Vegetarian Keto Club Salad Calories: 329.7, Total Fat: 26.3 g, Net Carbs: 4.8 g, Protein: 16.8 g
Dinner
Zucchini Pizza Boats with Goat Cheese Calories: 693, Total Fat: 62 g, Net Carbs: 5 g, Protein:
27 g
Snack
Keto Cheese Crackers Calories: 174, Total Fat: 14 g, Net Carbs: 3 g, Protein: 8 g
TOTAL
Calories: 1527, Total Fat: 132 g,
Net Carbs: 14 g, Protein: 63 g
Macros: 80% Fat, 17% Protein,
3% Carbs

8. DAY
04
Breakfast
Maple Low Carb Oatmeal C alories: 374, Total Fat: 34.6 g, Net Carbs: 3.3 g, Protein: 9.3 g
Lunch
Triple Green Kale Salad with 2 hard boiled eggs Calories: 275, Total Fat: 19 g, Net Carbs: 9 g,
Protein: 15 g (includes hard boiled eggs)
Dinner
3 Cheesy Cauliflower Fritters Calories: 276, Total Fat: 21.3 g, Net Carbs: 6 g, Protein: 13.8 g
Snack
2 Meditarranean Fat Bombs C alories: 328, Total Fat: 34.2 g, Net Carbs: 3.4 g, Protein: 7.4 g
TOTAL
Calories: 1253, Total Fat: 109 g,
Net Carbs: 21 g, Protein: 46 g
Macros: 79 % Fat, 15 % Protein,
6 % Carbs

9. DAY
05
Breakfast
Keto Smoothie with 1 scoop keto vegetarian protein powder Calories: 433, Total Fat: 36 g,
Net Carbs: 5 g, Protein: 24 g (includes protein powder)
Lunch
Spicy Almond Tofu Calories: 400, Total Fat: 29 g, Net Carbs: 5 g, Protein: 24 g
Dinner
Mushroom and Walnut Cauliflower Grits Calories: 455, Total Fat: 36.5 g, Net Carbs: 11.3 g,
Protein: 15.3 g
Snack
2 Cheesecake Fat Bombs Calories: 214, Total Fat: 22 g, Net Carbs: 0 g, Protein: 0 g
TOTAL
Calories: 1502, Total Fat: 124 g,
Net Carbs: 21 g, Protein: 63 g
Macros: 77 % Fat, 18 % Protein,
6 % Carbs

10. DAY
06
Breakfast
Baked Avocado Egg Calories: 208, Total Fat: 17 g, Net Carbs: 2 g, Protein: 7 g
Lunch
2 servings Vegan Egg Salad Calories: 230, Total Fat: 10 g, Net Carbs: 10 g, Protein: 24 g
Dinner
Mediterrannean Zucchini Noodle Pasta with 2⁄1 Avocado Calories: 392, Total Fat: 35 g, Net
Carbs: 8.5 g, Protein: 8.5 g (includes avocado)
Snack
Keto Chocolate Peanut Butter Smoothie Calories: 562, Total Fat: 57 g, Net Carbs: 6 g,
Protein: 10 g
TOTAL
Calories: 1392, Total Fat: 119 g,
Net Carbs: 26 g, Protein: 50 g
Macros: 78 % Fat, 14 % Protein,
8 % Carbs

11. DAY
07
Breakfast
Keto Cannoli Stuffed Crepes Calories: 478, Total Fat: 42 g, Net Carbs: 4 g, Protein: 16 g
Lunch
Vegan Keto Smoked Maple Tempeh with 1 cup salad greens plus 1 tablespoon low carb
dressing Calories: 330, Total Fat: 26.7 g, Net Carbs: 5.4 g, Protein: 16.8 g
Dinner
Low Carb Cabbage Casserole Calories: 612, Total Fat: 57 g, Net Carbs: 11 g, Protein: 13 g
Snack
2 Keto Chocolate Cookies Calories: 196, Total Fat: 16 g, Net Carbs: 4, Protein: 16 g
TOTAL
Calories: 1616, Total Fat: 142 g,
Net Carbs: 24 g, Protein: 54 g
Macros: 80 % Fat, 14 %
Protein, 6 % Carbs

12. I hope you found this free vegetarian keto meal plan easy and helpful!
GOOD LUCK ON YOUR KETO JOURNEY!
Take care and try fastketo.fit