7 Day Vegetarian Keto Meal Plan – 2022 Guide

Losing weight is not only healthy but is trending and is in fashion nowadays. A fat person like me is always looking for a diet and meal plan to help lose weight quickly and shortly. But what if you are choosy in your eating habits? And the program you are considering involves the other food items you do not like? The Keto diet is a widespread and latest diet that cuts fats in fat people. Being a vegetarian, I could not attempt this keto diet unless and until I found the vegetarian keto meal plan that was very effective and quick.

It helped me in efficiently shredding noticeable kilos and inches. That too with my favorite meals. So yeah!!! Here I am finally providing all of those looking for a vegetarian keto meal plan, a 7-day plan to help them lose weight as fast as I had. Ensure you understand the simple method mentioned below with full attention and concentration to get the obtained results.

Let us start with the basic information that you should have before attempting a 7-day vegetarian keto meal plan.

7 Day Vegetarian Keto Meal Plan Food List

The following details contain the 7-day vegetarian keto meal plan to help shed kilos of weight and trim your inches quickly and healthily. I will start with the vital description that should be considered before beginning this vegetarian keto diet plan.

What Is Vegetarian Keto Diet?

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A vegetarian keto diet is specifically designed to achieve ketosis. For this purpose, you need to follow a diet that contains high fats and a low carbohydrate ratio. It is based on plant food and does not involve any meat. You will see no animal products are included in the diet, neither seafood nor dairy. If you plan to start a vegetarian keto diet, eliminating or minimizing carbohydrates is the first and foremost step.

On the other hand, plant-based proteins and high amounts of fats are essential during this vegetarian keto diet. The percentage ratio of the macronutrients you should take during this vegetarian keto diet plan is mentioned below. Keep in mind, these details are calculated based on a 2000 calories-a-day meal plan.

  • Carbohydrates: Around 8-10%
  • Proteins: Around 23-25%
  • Fats: Around 68-75%

All of this ratio is achieved with the help of plant-based foods that will result in proper ketosis. This will provide you with visible weight, fat, and inch loss. Now I will take you towards the things that should not be allowed in your kitchen if you plan to achieve the same goals of a seven days vegetarian keto diet plan.

What Should You Not Have In Your Kitchen?

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Certain food items should not be present in your kitchen if you plan to start a vegetarian keto Meal diet. These things are considered enemies during your keto diet if you are explicitly taking vegetables and adequately doing a keto diet.

It includes;

Sugary Foods

Sugars in any form are strictly restricted during this keto diet. This includes Maple syrup, honey, white sugar, and brown sugar. Your food should not have sugar in any form.

Legumes

Legumes include any lentils, whether you like them or not; they should not be present in your kitchen during this 7-day diet. It also has peas and black peas both.

Grains

Any grains are not ok during your keto vegetarian 7-day meal plan. This includes cereals, any form of wheat and rice, and stuff like corn.

Tubers

Those vegetables which are generally grown underground are said to be tubers. They have a large amount of starch in them. It would be best not to consider tubers and not have them in your diet during keto meals. This mainly includes yams and potatoes.

Fruits

Although fruits are healthy to eat, remember not to take them during your vegetarian keto diet. The fruits which are strictly restricted are oranges and bananas. These points mentioned above should be kept in mind and strictly restricted in your diet plan.

Omit all of them so you can get maximum results out of your diet after seven days. After eliminating unnecessary food items from your kitchen, you can plan and get the things that will be required in the next seven days. Make sure to read the following details with full attention and make a grocery list to start practically applying the seven days vegetarian keto diet plans.

Whole Week 7-day Meal Plan

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Here is the seven days meal plan if you are planning to start a vegetarian keto diet. I am providing you with various options, among which you can select according to the things you have in your kitchen and the taste you like.

Monday, Day 1

Breakfast

Option 1: Smoothies like a berry smoothie

Option 2: Chocolate Macadamia Smoothie

Lunch

Option 1: Almonds and Avocados Salad

Option 2: Salad of Guacamole Basin Jar

Dinner

(Compulsory, No choice)

Cauliflower Rice with Tofus on it

 

Tuesday, Day 2

Breakfast

Option 1: Smoothie containing chocolate and almonds

Option 2: Baked avocados or Tofus

Option 3: Vegan Pesto

Lunch

Option 1: Vegan Cheese and Pesto in Zucchini Noodles

Option 2: Bacon and eggplant

Dinner

Option 1: Grilled Zucchini and Walnuts and Avocados Salad

Option 2: Rainbow detox salad

Wednesday, Day 3

Breakfast

Option 1: Full fat coconut milk with Almond and chia pudding

Option 2: Chia and Yogurt pudding

Lunch

Option 1: Creamy coconut and Broccoli soup

Option 2: Bell pepper, cucumber, broccoli, cauliflower, tomato, and spinach salad. You can add Keto-friendly dressing on it too.

Dinner

Option 1: Asparagus that should be baked with tofus

Option 2: Thai spaghetti squash pad

Thursday, Day 4

Breakfast

Option 1: Crushed nuts and seeds in coconut yogurt

Option 2: Keto Granola Chocolate Coffee

Lunch

Option 1: Cauliflower Rice that should be stir-fried and have crispy Tofu

Option 2: Keto Tabbouleh

Dinner

Option 1: Keto Tabbouleh

Option 2: Vegan Seitan Negimaki

Option 3: Cauliflower soup

Friday, Day 5

Breakfast

Option 1: Vegan Cheese, Spinach and Mushrooms with scrambled Tofu

Option 2: Cauliflower porridge

Lunch

Option 1: Tofu salad that should have vegetables in it and has avocado dressing on top

Option 2: Avocados stuffed with salad in it

Dinner

Option 1: Eggplant lasagna made up of vegan cheese

Option 2: Squash Apple soup with roasted butternuts

Saturday, Day 6

Breakfast

Option 1: Smoothie with peanut butter and avocado in it

Option 2: Scrambled Tofu

Lunch

Option 1: Kale curry and coconut tempeh

Option 2: Zucchini Noodles

Dinner

Option 1: Stir-fried rice with cauliflower and Tofu

Option 2: Stir-fried Tempeh

Sunday, Day 7

Breakfast

(Compulsory, No choice)

Chia pudding with almonds and coconut

Lunch

Option 1: Green salad made up of Vegan Cheese, Avocados, and seeds of Pumpkin

Option 2: Tofu and Zucchini nacho

Dinner

Option 1: Mac and Cheese vegan Cauliflower

Option 2: Chipotle sofritas

Genuine Effects Of 7-Days Vegetarian Keto Meal Plan

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Following is a list of actual effects of these seven days as mentioned above vegetarian keto diet meal plan. These results were obtained and concluded based on various research and analysis on those kept under proper supervision.

The most optimum results are;

  • Significantly visible, rapid, and observable weight loss
  • Countable inch lose
  • Minimization in the level of triglycerides in the blood
  • Reduced cholesterol level
  • Properly managed LDL cholesterol, which is generally observed as bad cholesterol
  • Improved overall health
  • Reduction in heart problems, blood pressure, and sugar level

General Side Effects of 7-Days Vegetarian Keto Meal Plan

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Some of the more basic and general side effects of the keto diet are mentioned below. If you feel you are having these Side effects, nothing to worry about, they are the most common and minor ones. But always keep in mind that in case any of the following mentioned side effects reaches to its peak and has become intolerable, visit the medical health professional or proper doctor to get appropriate guidelines.

  • Dizziness
  • Nausea
  • Constipation
  • Diarrhea
  • Irritability without any cause
  • Headache
  • Weakness
  • Muscle Pain
  • Insomnia
  • Lack of focus and concentration

Lastly, I would like to tell you that the general side effects of the vegetarian keto diet can be managed. What you need to do is to stay hydrated by taking in plenty of water, including fiber-rich food in your diet, getting proper rest, and the lightest physical activity that you can perform at home like slow walking or very light aerobics of 10-15 minutes.

FAQs

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Can I take supplements while I am on a keto diet?

Yes, supplements can be taken without any worries. These supplements include vitamin d injections, vitamin B12 tablets, and any form of calcium and iron. Remember that supplements may become necessary if you omit some specific vitamins and minerals from your diet. Make sure you focus on what food you are taking during your diet and what minerals and vitamins are not present in your food to take them in supplements.

What snacks can you take during a vegetarian keto diet?

There is a list of snacks that you can take during a vegetarian keto diet. The most common and highly recommended ones are different unsweetened coconut, nuts and nut butter, vegetable bars with high protein, pumpkin seeds, Guacamole, dim chocolate, Avocados, and olives.

Can I have a cheat day on Keto?

Actually, no. You are not recommended to have a cheat day or cheat meal, specifically when on the keto diet. When you start keto eating, your body enters into ketosis, and in case you take a high amount of carbs in your food either for one day or one time, your body will be out of the ketosis process. This will affect your weight loss and will take more than 3 to 4 days up to a week to make your body re-enter into ketosis.

Conclusion

The most important thing that should be kept in mind if you plan to start a vegetarian keto diet plan is consistency and motivation. Make yourself psychologically ready for a seven days vegan keto diet plan. If you stay on it with all of the details and factors mentioned above, you will achieve outstanding results after seven days. These results will let you enjoy a trim and slim belly with a noticeable cutdown of inches. It will improve your overall health and help you lose significant weight and fat loss.