High Protein Low Carb Vegetarian Diet Plan for Ketosis

Achieve Your Health Goals with This High Protein, Low Carb Vegetarian Diet Plan

Vegetarians interested in reaping the benefits of a low carb, high protein diet can do so successfully with proper meal planning. This vegetarian ketogenic diet provides adequate plant-based protein sources while restricting carbohydrates to put your body into a metabolic state of ketosis. Read on for a detailed weekly meal plan, shopping list, snack ideas, and supplement recommendations for starting a vegetarian keto diet.

Benefits of a Vegetarian Ketogenic Diet

A well-formulated low carb, high protein vegetarian diet can provide the following benefits:

• Weight loss - Ketosis suppresses appetite and accelerates fat burning.
• Reduced blood sugar and insulin levels.
• Improved mental focus and cognition.
• More steady energy levels without blood sugar spikes and crashes.
• Decreased inflammation throughout the body.
• Better cholesterol profile with higher good HDL and lower triglycerides.

Foods to Eat on a Vegetarian Ketogenic Diet

These foods fit perfectly into a meat-free keto meal plan:

• Non-starchy vegetables - Leafy greens, broccoli, cauliflower, zucchini, peppers, etc.
• Avocados and olives
• Nuts and seeds - Almonds, walnuts, pumpkin seeds, chia seeds, etc.
• Plant-based oils - Olive oil, coconut oil, avocado oil, etc.
• Tofu and tempeh
• Eggs
• Full-fat dairy - Greek yogurt, cheese, butter, heavy cream
• Berries in moderation
• Shirataki noodles
• Herbs, spices, mustard, vinegar

Foods to Avoid on a Vegetarian Keto Diet

Stay away from these higher carb foods:

• Grains - Wheat, rice, oats, corn, quinoa, pasta, etc.
• Starchy vegetables - Potatoes, sweet potatoes, peas, parsnips, etc.
• Legumes - Beans, lentils, chickpeas
• Fruits - Especially high sugar fruits like bananas
• Sweets - Candy, ice cream, cakes, etc.
• Beer, wine, and sweetened beverages
• Processed vegetarian meat substitutes and fake meats high in carbs
• Low-fat dairy products
• Sugary condiments and sauces

Sample Weekly Vegetarian Ketogenic Meal Plan

This sample meal plan provides approximately 1400-1600 calories and 25g net carbs per day.

Monday

• Breakfast: Keto yogurt parfait - Non-fat plain Greek yogurt layered with raspberries, chia seeds, chopped walnuts and cinnamon.
• Lunch: Vegetable salad - Lettuce greens, cucumber, tomato, shredded cabbage and carrots, avocado, sunflower seeds, olive oil and apple cider vinegar dressing.
• Dinner: Tofu stir fry - Sauté cubed tofu with broccoli, mushrooms, bell pepper, onions, garlic and coconut aminos over zucchini noodles. Top with toasted sesame seeds.

Tuesday

• Breakfast: Scrambled eggs with kale and cheese plus an avocado.
• Lunch: Caprese salad - Fresh mozzarella, tomato, basil leaves and balsamic vinegar over greens.
• Dinner: Low carb vegetarian chili - Kidney beans, fire roasted tomatoes, bell pepper, onion, cumin, chili powder, hot sauce and cheese.

Wednesday

• Breakfast: Keto smoothie - Blend spinach, almond milk, peanut butter, chia seeds, cocoa powder and ice.
• Lunch: Leftover low carb vegetarian chili.
• Dinner: Cauliflower fried rice - Riced cauliflower sautéed with egg, garlic, peas, scallions and soy sauce. Serve with tempeh.

Thursday

• Breakfast: Vegetarian keto breakfast tacos - Scrambled eggs, cheese, salsa and avocado in lettuce cups.
• Lunch: Tuna salad lettuce wraps - Flaked tuna mixed with mayo, mustard, celery, red onion and lettuce leaves.
• Dinner: Roasted eggplant Parmesan - Eggplant, marinara sauce, mozzarella and Parmesan cheeses. Serve over zucchini noodles.

Friday

• Breakfast: Smoked salmon and cream cheese on cucumbers. Plus berries.
• Lunch: Veggie burger lettuce wrap with tomato, avocado and mustard. Side salad.
• Dinner: Vegetarian keto pizza - Cauliflower crust, marinara, mushrooms, peppers, spinach and goat cheese.

Saturday

• Breakfast: Cheese and vegetable omelet. Grapefruit half.
• Lunch: Leftover cauliflower fried rice.
• Dinner: Jackfruit carnitas tacos - Pulled and seasoned jackfruit, lettuce, salsa, guacamole, cheese and hot sauce.

Sunday

• Breakfast: Smoked salmon, capers, red onion and cream cheese wrapped in collard greens.
• Lunch: Bunless veggie burger with portobello bun, avocado, tomato and arugula.
• Dinner: Spaghetti squash Italian casserole - Spaghetti squash, zucchini, tomato sauce, spinach, mushrooms, ricotta and mozzarella cheeses.

Vegetarian Keto Snacks

Keep your carbs low between meals with these easy snack ideas:

• Celery sticks with nut butter
• Hard boiled eggs
• Berries topped with whipped cream
• Nuts and seeds
• Cheese slices or sticks
• Cucumbers with hummus
• Avocado sprinkled with sea salt
• Olives
• Unsweetened nut milk yogurt

Supplement Recommendations

Consider adding these supplements on a vegetarian ketogenic diet:

• Protein powder - Hemp, pea or soy powders up protein intake.
• Multivitamin - Ensures you get enough micronutrients.
• Omega-3 - Flaxseed or algae supplements provide essential fatty acids.
• Magnesium and potassium - Help reduce keto flu symptoms.
• MCT oil powder - Pure caprylic and capric triglycerides boost ketone levels.

Customize This Vegetarian Keto Plan to Your Needs

Use this vegetarian ketogenic diet sample meal plan as a template, modifying and adjusting it to suit your individual nutritional needs and preferences. Achieve your health goals eating nourishing whole foods that fuel your body in ketosis.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.