7-day vegetarian keto meal plan free

Introduction

Keto diets are usually associated with a high intake of animal products, making it seem difficult for vegetarians to follow. However, with some creativity and planning, it is definitely possible for vegetarians to follow a keto diet. In fact, incorporating more plant-based foods into your keto diet can offer a range of health benefits. Moreover, This 7-day vegetarian keto meal plan often feature high-protein plant-based foods, healthy fats, and low-carb vegetables. With a little knowledge and preparation, you can enjoy delicious and nutritious meals while maintaining a vegetarian keto meal plan free lifestyle. Therefore, In this article we will explore some flavorful and easy-to-make keto vegetarian recipes for breakfast, lunch, dinner, snacks, and even desserts.

Also Read: lazy-keto-meals

Keto Vegetarian Recipes

Cauliflower Crust Pizza | vegetarian keto meal plan free

Also Read – Free 30 day keto diet plan generator

Ingredients:

• 1 medium cauliflower head
• 1/4 cup grated Parmesan cheese
• 1/4 cup almond flour
• 1 tsp dried oregano
• 1/2 tsp garlic powder
• 1/4 tsp salt
• 1/4 tsp black pepper
• 1/4 cup tomato sauce
• 1/4 cup shredded mozzarella cheese
• 1/4 cup sliced mushrooms
• 1/4 cup sliced red bell pepper
• 1/4 cup sliced onion
• 1 tbsp olive oil

Instructions:

1. Firstly, Preheat oven to 425°F (218°C).
2. Remove the cauliflower florets and pulse in a food processor until fine.
3. Steam cauliflower in a microwave-safe bowl for 3 minutes.
4. Place the steamed cauliflower in a clean kitchen towel and squeeze out the excess water.
5. Mix the cauliflower with Parmesan cheese, almond flour, oregano, garlic powder, salt, and pepper in a mixing bowl.
6. Then Line a baking sheet with parchment paper and press the cauliflower mixture to form a crust.
7. Bake for 20-25 minutes until the crust is golden brown.
8. Furthermore, Spread the tomato sauce over the crust, add toppings (mushrooms, bell pepper, onion), and sprinkle the mozzarella cheese over it.
9. Bake for another 10-15 minutes until the cheese is melted and bubbly.
10. Then Drizzle with olive oil and serve.

Also Read: keto-air-fryer-recipes

Keto Vegetarian Chil | Vegetarian Keto recipes indian |indian vegetarian keto recipes

7-day vegetarian keto meal plan Generator

Ingredients:

• 1 cup chopped onion
• 1 red bell pepper, chopped
• 1 green bell pepper, chopped
• 1 jalapeno pepper, diced
• 3 cloves garlic, minced
• 2 tbsp olive oil
• 1 tsp chili powder
• 1 tsp ground cumin
• 1/2 tsp smoked paprika
• 1/2 tsp dried oregano
• 1/4 tsp cayenne pepper
• 2 cups vegetable broth
• 1 can (15 oz) diced tomatoes
• 1 can (15 oz) black soybeans, drained and rinsed
• 1 can (15 oz) red kidney beans, drained and rinsed
• Salt and pepper to taste
• Fresh cilantro, chopped (optional)

Instructions:

1. Heat olive oil in a large pot over medium heat.
2. Add onion, red bell pepper, green bell pepper, jalapeno pepper, and garlic. Saute until vegetables are softened.
3. Then Add chili powder, cumin, smoked paprika, oregano, and cayenne pepper. Stir until fragrant.vegetarian keto meal plan free
4. Add vegetable broth, diced tomatoes, black soybeans, and kidney beans.
5. Bring to a boil, then reduce heat and simmer for 30 minutes.
6. Season with salt and then add pepper to taste.
7. Then Serve hot, add fresh cilantro on top for garnishing.

Also Read: keto-shrimp-recipes

Keto Cauliflower Fried Rice | Vegetarian Keto recipes dinner

7-day vegetarian keto meal plan generator | vegetarian keto meal plan free

Ingredients:

• 1 small head cauliflower
• 1/4 cup onion, chopped
• 1/4 cup celery, chopped
• 1/4 cup carrots, chopped
• 1/4 cup peas
• 2 cloves garlic, minced
• 2 tbsp coconut oil
• 1 tbsp soy sauce
• Salt and pepper to taste

Instructions:

1. Grate cauliflower florets with a food processor or a cheese grater to make “rice”.
2. Heat coconut oil in a large skillet over medium-high heat.
3. Then Add onion, celery, carrots, garlic, and sauté for 3-4 minutes.
4. Then cauliflower rice Additionally and continue cooking for 5-6 minutes, stirring occasionally.
5. Then Similarly Add peas, soy sauce, salt, and pepper, and cook for an additional 2-3 minutes.
6. Then Serve hot.

Also Read: keto-burger-recipes

Keto Zucchini Noodles with Avocado Sauce

Also Read – Free 30 day keto diet plan generator | vegetarian keto meal plan free

Ingredients:

• 2 large zucchinis, spiralized
• 1 ripe avocado
• 1/4 cup fresh basil leaves
• 2 tbsp fresh lemon juice
• 1 clove garlic, minced
• 1/4 cup olive oil
• Salt and pepper to taste

Instructions:

1. Place spiralized zucchini noodles in a large bowl.
2. In a food processor or blender, combine avocado, basil, lemon juice, garlic, olive oil, salt, and pepper until smooth and creamy.
3. Pour the avocado sauce over the zucchini noodles and toss to combine.
4. Serve cold.

Also Read: keto-ice-cream-recipes

Keto Broccoli and Cheddar Soup

7-day vegetarian keto meal plan generator | vegetarian keto meal plan free

Ingredients:

• 4 cups fresh broccoli florets
• 1/4 cup onion, chopped
• 2 cloves garlic, minced
• 2 cups vegetable broth
• 1/4 cup heavy cream
• 1 cup shredded cheddar cheese
• 2 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot over medium heat.
2. Add onion and garlic, and sauté for 3-4 minutes.
3. Add broccoli florets and vegetable broth, and bring to a boil.
4. Reduce heat and simmer for 10-15 minutes or until the broccoli is tender.
5. Use an immersion blender to blend the soup until smooth.
6. Stir in heavy cream and cheddar cheese until melted and combined.
7. Season with salt and pepper to taste.
8. Serve hot.

Also Read: keto-smoothie-recipes

Keto Creamy Avocado and Tomato Salad

Also Read – Free 7 day vegetarian keto meal plan generator | vegetarian keto meal plan free

Ingredients:

• 2 ripe avocados, diced
• 1 pint cherry tomatoes, halved
• 1/4 cup red onion, chopped
• 2 tbsp fresh cilantro, chopped
• 2 tbsp lime juice
• 2 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine diced avocados, cherry tomatoes, red onion, and cilantro.
2. In a small bowl, whisk together lime juice, olive oil, salt, and pepper.
3. Pour the dressing over the salad and toss to combine.
4. Serve cold.

Also Read: low-carb-bread

Keto Roasted Brussels Sprouts

Also Read – Free 30 day keto diet plan generator

Ingredients:

• 1 lb Brussels sprouts, trimmed and halved
• 2 tbsp olive oil
• 1/4 cup grated Parmesan cheese
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F.
2. Place Brussels sprouts in a large bowl and drizzle with olive oil.
3. Toss to coat the Brussels sprouts with oil.
4. Arrange the Brussels sprouts on a baking sheet in a single layer.
5. Bake the Brussels sprouts for 20-25 minutes or until they are tender and golden brown.
6. Remove from the oven and sprinkle with grated Parmesan cheese.
7. Season with salt and pepper to taste.
8. Serve hot as a side dish or enjoy as a light and healthy snack.

Also Read: lazy-keto-food-list

Keto Broccoli Cheese Soup

Also Read – BMR and TDEE calculator

Ingredients:

• 1 head broccoli, chopped
• 1/4 cup chopped onion
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 1 cup heavy cream
• 1 cup shredded cheddar cheese
• 2 tbsp butter
• Salt and pepper to taste

Instructions:

1. Melt the butter in a large pot over medium-high heat.
2. Add the onion and garlic and saute for 3-5 minutes, until the onion is translucent.
3. Add the broccoli and vegetable broth to the pot. Bring to a boil, then reduce heat and simmer for 15-20 minutes, until the broccoli is tender.
4. Use an immersion blender to blend the soup until it is smooth.
5. Stir in the heavy cream and cheddar cheese.
6. Season with salt and pepper to taste.
7. Serve the soup hot, garnished with additional shredded cheddar cheese if desired.

Also Read: keto-diet-for-bodybuilders

Keto Zucchini Fritters

Also Read – Free 7 day vegetarian keto meal plan generator

Ingredients:

• 2 medium zucchini, grated
• 1/4 cup coconut flour
• 2 tbsp almond flour
• 2 cloves garlic, minced
• 2 green onions, chopped
• 2 eggs, beaten
• 2 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F.
2. In a large mixing bowl, combine the grated zucchini, coconut flour, almond flour, garlic, green onions, eggs, and salt and pepper.
3. Mix well to combine.
4. Heat the olive oil in a large skillet over medium-high heat.
5. Use a spoon to drop the zucchini mixture onto the skillet, forming small fritters.
6. Cook the fritters for 2-3 minutes on each side, until they are golden brown.
7. Transfer the fritters to a baking sheet and bake in the preheated oven for 10-12 minutes, until they are fully cooked.
8. Serve the fritters hot, garnished with additional green onion if desired.

Also Read: the-science-behind-the-keto-diet

Keto Portobello Mushroom Burger

Also Read – BMR and TDEE calculator

Ingredients:

• 4 portobello mushroom caps
• 4 slices of cheese
• 4 tbsp mayonnaise
• 4 lettuce leaves
• 4 slices of tomato
• Salt and pepper to taste

Instructions:

1. Preheat grill to medium-high heat.
2. Clean the mushroom caps and remove the stems.
3. Season the mushroom caps with salt and pepper on both sides.
4. Grill the mushroom caps for 5-7 minutes on each side, until tender and juicy.
5. Top each mushroom cap with a slice of provolone cheese and allow it to melt.
6. Place the mushroom caps on a plate and top with lettuce leaves and slices of tomato.
7. Spread mayonnaise on top of each mushroom cap.
8. Serve and enjoy your keto Portobello mushroom burger.

Also Read: basic-rules-of-keto

Keto Spinach and Artichoke Dip

Also Read – Free 7 day vegetarian keto meal plan generator

Ingredients:

• 1 cup chopped spinach
• 1 cup canned artichoke hearts, drained and chopped
• 1/2 cup sour cream
• 1/2 cup cream cheese, softened
• 1/2 cup shredded mozzarella cheese
• 1/4 cup grated Parmesan cheese
• 1/4 cup mayonnaise
• 2 cloves garlic, minced
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 375°F.
2. In a large bowl, combine the spinach, artichoke hearts, sour cream, cream cheese, mozzarella cheese, Parmesan cheese, mayonnaise, garlic, salt, and pepper.
3. Stir until everything is well mixed.
4. Transfer the mixture to a baking dish.
5. Bake for 20-25 minutes until the dip is hot and bubbly.
6. Serve immediately with low-carb veggies or crackers.

Also Read: keto-salad-recipes

Keto Cauliflower “Mac” and Cheese

Also Read – BMR and TDEE calculator

Ingredients:

• 1 head cauliflower, chopped into florets
• 1/4 cup heavy cream
• 2 tbsp unsalted butter
• 1/4 tsp garlic powder
• 1/4 tsp onion powder
• 1/4 tsp paprika
• Salt and black pepper to taste
• 1/2 cup shredded cheddar cheese

Instructions:

1. Preheat the oven to 375°F.
2. Boil the cauliflower florets until they are tender but still firm.
3. Drain the water and transfer the cauliflower to a baking dish.
4. In a separate pot, heat the heavy cream and butter over low heat.
5. Add the garlic powder, onion powder, paprika, salt, and black pepper to the pot and whisk until smooth.
6. Pour the sauce over the cauliflower and mix well.
7. Sprinkle the cheddar cheese over the top.
8. Bake for 15-20 minutes, or until the cheese is melted and bubbly.

Also Read: keto-tortilla-recipes

Keto Portobello Mushroom Pizza

Also Read – BMR and TDEE calculator

Ingredients:

• 4 portobello mushroom caps
• 1/4 cup tomato sauce
• 1/4 cup shredded mozzarella cheese
• 2 tbsp chopped fresh basil
• Salt and black pepper to taste

Instructions:

1. Preheat the oven to 375°F.
2. Clean the mushroom caps and remove the stems.
3. Place the mushroom caps on a baking sheet.
4. Spoon tomato sauce over the mushroom caps.
5. Sprinkle mozzarella cheese over the top.
6. Season with salt and black pepper to taste.
7. Bake for 15-20 minutes, or until the cheese is melted and bubbly.
8. Garnish with chopped fresh basil before serving.

Also Read: high-protein-low-carb-soup-recipes

Keto Creamy Tomato Soup

Also Read: 7-day-vegetarian-keto-meal-plan

Ingredients:

• 2 tbsp unsalted butter
• 1/4 cup chopped onion
• 1 tsp minced garlic
• 1 can (28 oz) crushed tomatoes
• 1/4 cup heavy cream
• 1 cup vegetable broth
• Salt and black pepper to taste

Instructions:

1. In a large pot, melt the butter over medium heat.
2. Add the chopped onion and garlic and cook until the onion is translucent.
3. Add the crushed tomatoes, heavy cream, and vegetable broth to the pot.
4. Bring the soup to a simmer and let it cook for 10-15 minutes.
5. Use an immersion blender or transfer the soup to a blender and blend until smooth.
6. Season with salt and black pepper to taste.
7. Serve hot.

Also Read: keto-dessert-recipes

Keto Stuffed Bell Peppers

Also Read – BMR and TDEE calculator

Ingredients:

• 4 bell peppers, halved and seeded
• 1/2 cup chopped onion
• 1/2 cup chopped mushrooms
• 1/2 cup chopped zucchini
• 1/2 cup chopped spinach
• 1/4 cup tomato sauce
• 1/4 cup shredded mozzarella cheese
• Salt and black pepper to taste

Instructions:

1. Preheat the oven to 375°F.
2. In a large skillet, cook the chopped onion, mushrooms, zucchini, and spinach until they are tender.
3. Season with salt and black pepper to taste.
4. Add the tomato sauce to the skillet and mix well.
5. Fill each bell pepper half with the vegetable mixture.
6. Sprinkle mozzarella cheese over the top of each stuffed pepper.
7. Bake for 20-25 minutes, or until the cheese is melted and bubbly.

Also Read: keto-snacks-recipes

Keto Cauliflower Falafel

Also Read: 7-day-vegetarian-keto-meal-plan

Ingredients:

• 1 head cauliflower, cut into florets
• 1/2 cup almond flour
• 2 cloves garlic, minced
• 2 tbsp tahini
• 2 tbsp olive oil
• 1/2 tsp ground cumin
• 1/2 tsp ground coriander
• Salt and pepper, to taste
• Fresh parsley, chopped (for garnish)

Instructions:

1. Preheat oven to 375°F.
2. In a food processor, pulse cauliflower florets until they resemble rice.
3. In a large bowl, combine the cauliflower rice, almond flour, minced garlic, tahini, olive oil, cumin, coriander, salt, and pepper.
4. Mix well until everything is well combined and the mixture starts to come together.
5. Use a tablespoon to scoop out the mixture and shape into small balls.
6. Place the falafels on a baking sheet lined with parchment paper.
7. Bake for 20-25 minutes or until golden brown and crispy.
8. Garnish with fresh parsley and serve.

Also Read: keto-dinner-recipes

Zucchini Pizza Boats

Also Read – Free 30 day keto diet plan generator

Ingredients:

• 2 large zucchinis, cut in half lengthwise
• 1/2 cup tomato sauce
• 1/4 cup sliced black olives
• 1/4 cup sliced cherry tomatoes
• 1/4 cup crumbled feta cheese
• 1/4 cup shredded mozzarella cheese
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F.
2. Scoop out the seeds and flesh from the zucchinis, creating a hollow boat-like shape.
3. Brush the zucchini boats with olive oil and sprinkle with salt and pepper.
4. Spoon tomato sauce into each zucchini boat.
5. Top with sliced black olives, cherry tomatoes, feta cheese, and mozzarella cheese.
6. Bake for 15-20 minutes, or until the cheese is melted and bubbly.

Also Read: keto-lunch-recipes

Zucchini Noodle Lasagna

Also Read – Free 30 day keto diet plan generator

Ingredients:

• 4 medium zucchinis, spiralized into noodles
• 1 jar low-carb tomato sauce
• 1 lb. ricotta cheese
• 1 cup shredded mozzarella cheese
• 1/2 cup grated parmesan cheese
• 2 cloves garlic, minced
• 1 tbsp dried basil
• 1 tbsp dried oregano
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 375°F.
2. In a large bowl, combine the ricotta cheese, minced garlic, dried basil, dried oregano, salt, and pepper.
3. In a 9×13 inch baking dish, spread a thin layer of tomato sauce.
4. Arrange a layer of zucchini noodles on top of the tomato sauce.
5. Spread a layer of the ricotta cheese mixture on top of the zucchini noodles.
6. Repeat the layers until all the ingredients are used up, ending with a layer of tomato sauce.
7. Sprinkle the shredded mozzarella and grated parmesan cheese on top of the lasagna.
8. Cover the baking dish with foil and bake for 30 minutes.
9. Remove the foil and bake for another 15-20 minutes until the cheese is melted and bubbly.
10. Let the lasagna cool for a few minutes before slicing and serving.

Also Read – keto-breakfast-ideas-on-the-go

Conclusion

In conclusion, the keto vegetarian diet is a healthy and sustainable way of eating that is both nutritious and delicious. With a wide range of low-carb, high-fat vegetarian keto meal plan free available, it is easy to follow a ketogenic diet without relying on meat and eggs. From cauliflower rice to zucchini noodles, there are plenty of flavorful and satisfying options for those following a keto vegetarian diet. By incorporating these recipes into your daily routine, you can reap the benefits of improved health and wellness while enjoying the variety and creativity of vegetarian cooking.

FAQ

Is it possible to follow a keto diet as a vegetarian?

Yes, it is possible to follow a keto diet as a vegetarian. While the ketogenic diet typically includes animal-based proteins and fats, you can modify it by focusing on plant-based protein sources and incorporating healthy fats to meet your dietary needs.

What are some good sources of protein for vegetarian keto recipes?

Good sources of protein for vegetarian keto recipes include tofu, tempeh, seitan, eggs, Greek yogurt, cottage cheese, nuts, seeds, and plant-based protein powders. These options provide the necessary protein while keeping carbohydrates in check.

Can you recommend a simple and delicious vegetarian keto meal?

Certainly! A simple and delicious vegetarian keto meal could be a cauliflower rice stir-fry with mixed vegetables (such as broccoli, bell peppers, and zucchini) cooked in coconut oil or olive oil. You can add tofu or scrambled eggs for protein and season it with soy sauce, garlic, ginger, and spices.

Are there any keto-friendly meat substitutes for vegetarian recipes?

Yes, there are keto-friendly meat substitutes available for vegetarian recipes. You can use products like tofu, tempeh, seitan, or textured vegetable protein (TVP) as alternatives to meat. These options are low in carbs and can be incorporated into various dishes.

How can I incorporate healthy fats into my vegetarian keto diet?

You can incorporate healthy fats into your vegetarian keto diet through sources like avocados, coconut oil, olive oil, nuts, seeds, nut butter, full-fat dairy products (if included in your diet), and plant-based oils like flaxseed oil or hempseed oil.

Can you suggest low-carb vegetables for vegetarian keto dishes?

Absolutely! Some low-carb vegetables that are suitable for vegetarian keto dishes include leafy greens (spinach, kale, lettuce), cruciferous vegetables (broccoli, cauliflower, Brussels sprouts), zucchini, bell peppers, asparagus, green beans, and mushrooms.

Is it challenging to meet micronutrient needs on a vegetarian keto diet?

While it can be a challenge to meet micronutrient needs on any restrictive diet, including a vegetarian keto diet, it is possible with proper planning. Ensure you include a variety of vegetables, nuts, seeds, and other nutrient-dense foods to cover your micronutrient requirements. Consider consulting a healthcare professional or registered dietitian for personalized guidance.

Are there any keto-friendly vegetarian snacks or desserts?

Yes, there are keto-friendly vegetarian snacks and desserts. Some options include homemade kale chips, cheese cubes, nuts and seeds, vegetable sticks with dip (such as guacamole or sour cream-based dips), sugar-free dark chocolate, chia pudding made with low-carb milk, or keto-friendly smoothies with plant-based protein powders.