Looking for a 7 day vegetarian keto diet meal plan? You’ve come to the right place! In this blog post, we will provide you with a list of food to eat and avoid on a vegetarian keto diet. This will help make your transition to a vegetarian keto diet easier, and help you stay on track during your first week.
What is the difference between a vegan and vegetarian keto diet?
The main difference between a vegan and vegetarian keto diet is that a vegan diet does not allow any animal products, while a vegetarian keto diet does.
This means that a vegan diet excludes all meat, eggs, and dairy products, while a vegetarian keto diet allows some of these items.
What is the vegetarian keto diet?
The vegetarian keto diet is a very low-carb, high-fat diet that shares many similarities with the Atkins and low carb diets.
It involves drastically reducing carbohydrate intake, and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.
When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain.
Ketogenic diets can cause massive reductions in blood sugar and insulin levels. This, along with the increased ketones, has numerous health benefits.
What are the health benefits of a vegetarian keto diet?
There are many health benefits of following a vegetarian keto diet, including weight loss, lower blood sugar levels, and a reduced risk of heart disease.
A vegetarian keto diet has also been shown to improve brain function and decrease inflammation.
Plus, it’s a great way to get more plant-based nutrients into your diet.
What can I eat on a vegetarian keto diet?
A vegetarian keto diet consists of foods that are low in carbohydrates, moderate in protein, and high in healthy fats.
Some good examples of foods to eat on a vegetarian keto diet include vegetables like leafy greens, broccoli, cauliflower, mushrooms, and asparagus.
You can also enjoy low-carbohydrate fruits like berries, melons, and avocados.
Additionally, you can consume healthy sources of protein like eggs, tofu, cheese, and beans.
Lastly, you can enjoy delicious healthy fats like olive oil and coconut oil.
Here is a list of Food to Eat on a vegetarian keto diet.
Food to Eat on a Vegetarian Keto Diet:
– Vegetables: spinach, kale, broccoli, cauliflower, tomatoes, cucumbers, peppers, etc.
– Fruits: berries, apples, oranges, etc.
– Nuts and seeds: almonds, walnuts, sunflower seeds, pumpkin seeds.
– Healthy fats: olive oil, avocado oil.
– Protein sources: tofu, tempeh, eggs (if you eat them), quinoa.
What can’t I eat on a vegetarian keto diet?
There are certain foods that you cannot eat on a vegetarian keto diet because they are high in carbohydrates.
Some examples of foods to avoid include grains like rice, wheat, and oats; starchy vegetables like potatoes and yams; legumes like beans, lentils, and peanuts; and fruits except for low-carbohydrate fruits like berries and melons.
Also, foods to avoid include dairy products except for cheese; sweeteners like sugar, honey, maple syrup, agave nectar, etc.; alcohols such as beer and wine; breaded meat alternatives due to the breadcrumbs used to prepare them (e.g., tofu burgers); processed meats such as sausage links or deli meats; and condiments such as ketchup, barbecue sauce, and salad dressings.
Here is a list of Food to Avoid on a vegetarian keto diet.
Food to Avoid on a Vegetarian Keto Diet:
– Grains: wheat flour products like bread and pasta; corn products like tortillas and chips; rice products like cereal and crackers.
– Sugary foods: candy bars; breakfast cereals; ice cream and other frozen desserts.
– Beans: kidney beans, black beans, chickpeas, and lentils.
– Starchy vegetables: potatoes, sweet potatoes, and yams.
How many carbohydrates are allowed on the vegetarian keto diet?
On a vegetarian keto diet, you can consume around 50 grams of carbohydrates per day. This will help you stay in ketosis and lose weight.
For best results, try to stick to low-carbohydrate vegetables like spinach, kale, broccoli, cauliflower, and tomatoes.
You can also eat moderate amounts of fruits like berries and apples.
Nuts and seeds are also a good source of carbohydrates on a vegetarian keto diet.
Download free 7 day vegetarian keto diet meal plan e-book in printable pdf
What is a good 7 day vegetarian keto diet meal plan?
You should aim to have three meals per day with two or three snacks between meals. These could be fruit or vegetables, yoghurt, nuts or seeds.
It’s a good idea to plan ahead for the week, so you can make sure you have everything ready to go and don’t run out of food on the day before your next meal!
We provide you with a 7-day vegetarian keto meal plan that helps you stay on track during your first week. The meal plan includes recipes and a grocery list.
Day 1
– Breakfast: spinach and feta eggs
– Lunch: roasted portobello caps with roasted kale
– Dinner: black bean quesadillas with avocado
Day 2
– Breakfast: bacon and egg cups
– Lunch: roasted cauliflower with tahini sauce
– Dinner: lentil shepherd’s pie
Day 3
– Breakfast: keto smoothie
– Lunch: vegan wrap with avocado mayo
– Dinner: salmon with pesto sauce
Day 4
– Breakfast: almond butter toast with banana slices
– Lunch: roasted Brussels sprouts with hazelnuts
– Dinner: butternut squash soup with grilled cheese sandwiches
Day 5
– Breakfast: keto oatmeal
– Lunch: kale salad with avocado dressing
– Dinner: vegan chickpea curry
Day 6
– Breakfast: keto frittata with baby spinach and tomatoes
– Lunch: avocado toast with spinach, tomatoes and hummus
– Dinner: stuffed peppers with quinoa and marinara sauce
Day 7
– Breakfast: almond butter toast with banana slices
– Lunch: roasted Brussels sprouts with hazelnuts
– Dinner: butternut squash soup with grilled cheese sandwiches
What’s next? Download our 7 day vegetarian keto meal plan PDF now! The PDF includes a list of food to eat on a vegetarian keto diet (with simple recipes), as well as a full shopping list for your convenience. Just click the link below to get instant access!
Download 7 day vegetarian keto meal plan pdf
How can I quickly make your own vegetarian keto meals?
One way to make vegetarian keto meals quickly is by using a slow cooker. You can put all of the ingredients in the slow cooker in the morning and have dinner ready when you get home from work.
Another option is to pre-cook your meals on the weekends so that you can just heat them up during the week.
Where can I find a full shopping list for a vegetarian keto meal plan?
Are you looking for a shopping list for a vegetarian keto meal plan? Here is our full shopping list for you.
– Vegetables: spinach, kale, broccoli, cauliflower, tomatoes, cucumbers, peppers, etc.
– Fruits: berries, apples, oranges, etc.
– Nuts and seeds: almonds, walnuts, sunflower seeds, pumpkin seeds.
– Healthy fats: olive oil, avocado oil.
– Protein sources: tofu tempeh eggs (if you eat them), quinoa.
– Grains: wheat flour products like breads and pasta; corn products like tortillas and chips; rice products like cereal and crackers.
– Sugary foods: candy bars; breakfast cereals; ice cream and other frozen desserts.
– Beans: kidney beans black beans chickpeas and lentils.
– Starchy vegetables: potatoes, sweet potatoes and yams.
For best results, try to stick to low-carbohydrate vegetables like spinach, kale, broccoli, cauliflower, and tomatoes. You can also eat moderate amounts of fruits like berries and apples. Nuts and seeds are also a good source of carbohydrates on a vegetarian keto diet.
How do I know if I’m in ketosis on a vegetarian keto diet?
The best way to know if you are in ketosis on a vegetarian keto diet is by testing your blood sugar levels and ketone levels.
You can use a blood sugar meter to test your blood sugar levels, or you can use ketone test strips to test your ketone levels.
If you are following a vegetarian keto diet correctly, your blood sugar levels and ketone levels should be within the target range.
Final Remarks
Do you want more information about the vegetarian keto diet?
Be sure to check out our free 7 day vegetarian keto meal plan.
You can download our free 7-day vegetarian keto meal plan by clicking the link below. This will give you a good idea of what to eat and avoid on a vegetarian keto diet. It also gives you 7 day meal plan with recipes and grocery list includes. Enjoy!
Download free 7 day vegetarian keto meal plan pdf free
