This document provides a 7-day vegetarian keto meal plan with 3 meals and 1 snack outlined for each day. Each meal listing includes estimated calories, fat, carbohydrates, and protein. The total macros for each day are also given. A note at the beginning cautions that the nutrition information should be considered estimates and advises consulting a medical professional before starting any diet plan. The plan consists primarily of meals made from low-carb vegetables, eggs, cheeses, nuts, and oils to achieve a ketogenic macronutrient breakdown for each day.

1. 7DAY
Vegetarian KetoMealPlan

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

3. Ready?
Let’s doit!
TIP:
Thenutrition information and macros providedareestimates. Totalvaluesfor the dayare
rounded to the nearest whole number.These calculations are based on one serving of
each recipeunless otherwisenoted.
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. Sample7DAY
VegetarianKetoMeal

5. DAY
01
Breakfast
ThreeCheese QuicheStuffed Peppers Calories:245.5,TotalFat: 16.3g,Net Carbs:5.9g,
TOTAL
Calories:1338,TotalFat: 104g,
Protein: 7.8g Net Carbs:21g,Protein: 58 g
Lunch Macros:75%Fat, 18%Protein,
KetoGrilledCheese Sandwich Calories:503,TotalFat:37g,Net Carbs:7g,Protein: 33g 7%Carbs
Dinner
Easy Four Cheese Pesto ZoodlesCalories: 475,TotalFat: 43 g,Net Carbs:5g,Protein: 13g
Snack
2KetoPeanut Butter Balls Calories:114,TotalFat: 8 g,Net Carbs:3 g,Protein: 4g

6. DAY
02
Breakfast
VeganKeto Scramble C alories: 211,TotalFat: 17.6g,Net Carbs:4.7g,Protein: 10.1g
TOTAL
Calories:1432,TotalFat: 122g,
Lunch Net Carbs:27g,Protein: 59 g
KetoAsian NoodleSalad Calories:212,TotalFat: 16g,Net Carbs:6 g,Protein: 7g Macros:76%Fat, 17%Protein,
Dinner 7%Carbs
Indian Boiled Egg Curry Calories:511,TotalFat: 46 g,Net Carbs:6 g,Protein: 17g
Snack
Low CarbStrawberry Smoothie with 1scoop of ketovegetarian protein powder Calories:
498, TotalFat: 42 g,Net Carbs:10g,Protein: 25g (includes proteinpowder)

7. DAY
03
Breakfast
KetoBreakfast Burrito Calories:331,TotalFat: 30 g,Net Carbs:1g,Protein: 11g
TOTAL
Calories:1527,TotalFat: 132g,
Lunch Net Carbs:14g,Protein: 63 g
VegetarianKeto Club Salad Calories:329.7,TotalFat: 26.3g,Net Carbs:4.8 g,Protein:16.8g Macros:80%Fat, 17%Protein,
Dinner 3%Carbs
ZucchiniPizza Boatswith GoatCheeseCalories:693,TotalFat:62g,NetCarbs:5g,Protein:
27g
Snack
KetoCheese Crackers Calories:174,TotalFat: 14g,Net Carbs:3 g,Protein: 8 g

8. DAY
04
Breakfast
MapleLow CarbOatmealC alories:374,TotalFat: 34.6g,Net Carbs:3.3g,Protein: 9.3g
TOTAL
Calories:1253,TotalFat: 109g,
Lunch Net Carbs:21g,Protein: 46 g
TripleGreenKaleSalad with 2hardboiled eggs Calories:275,TotalFat: 19g,Net Carbs:9g, Macros:79%Fat, 15%Protein,
Protein: 15g (includes hardboiledeggs) 6 %Carbs
Dinner
3 Cheesy CauliflowerFritters Calories:276,TotalFat: 21.3g,Net Carbs:6 g,Protein: 13.8 g
Snack
2MeditarraneanFat Bombs C alories:328,TotalFat: 34.2g,Net Carbs:3.4g,Protein: 7.4g

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

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

11. DAY
07
Breakfast
KetoCannoli Stuffed Crepes Calories: 478,TotalFat: 42 g,Net Carbs:4 g,Protein: 16g
TOTAL
Calories:1616,TotalFat: 142g,
Lunch Net Carbs:24 g,Protein: 54 g
Vegan Keto SmokedMaple Tempeh with 1cup salad greens plus 1tablespoonlow carb Macros: 80 % Fat, 14 %
dressing Calories:330,TotalFat: 26.7g,Net Carbs:5.4 g,Protein: 16.8g Protein, 6 %Carbs
Dinner
Low CarbCabbageCasserole Calories:612,TotalFat: 57g,Net Carbs:11g,Protein: 13g
Snack
2Keto Chocolate Cookies Calories:196,TotalFat: 16g,Net Carbs:4, Protein: 16g

12. I hopeyoufound this free vegetarian keto meal plan easyand helpful!
GOOD LUCK ON YOUR KETOJOURNEY!
Take care and try fastketo.fit