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2 Week Vegetarian Keto Diet Plan

|2 Week Vegetarian Keto Diet Plan

I've been working hard over the last few months so that I can finally put together a vegetarian keto diet plan! Meeting the macronutrient targets proved to be a real challenge. Although there are several vegetarian keto recipes on my blog, not all are sufficient in protein.

How do I get enough protein on a vegetarian keto diet plan?

Unless you eat eggs and/or dairy, it's difficult to meet your daily protein requirements on a vegetarian keto diet plan. Do not underestimate the importance of sufficient protein - it's as important as your carb intake. Insufficient protein will result in muscle loss, you will burn less calories at rest and feel more hungry. Although fat makes a low-carb diet filling, studies show that protein is the most sating macronutrient by far. A common mistake for low-carbers is that they eat less protein in fear that they will go out of ketosis (as a result of gluconeogenesis). However, the truth is that you'd have to eat significantly more protein consistently to disrupt ketosis. Finally, your daily protein requirements will vary based on your activity and lifestyle - make sure you know your ideal "average" protein intake.

You can now download this diet plan as a free keto eBook here! It includes a quick guide to the ketogenic diet, a 2 week keto & primal diet plan and all the recipes.

Free eBook Download

Tips before you get started

  1. Feel free to swap lunch for dinner, breakfast for lunch, etc. in the same day. You can also swap whole days if you like. If you don't like certain ingredients, have a look at the suggested substitutions.

  2. If you only cook for yourself, freeze or refrigerate the remaining servings or halve the recipes if needed (e.g. freeze half of the Vegetarian Keto Lasagna for next week - see the meal plan).

  3. Prepare the keto buns in advance (you can make the full recipe of 10). Freeze to keep fresh and defrost at room temperature the night before or in the oven just before serving.

  4. Have some hard-boiled eggs in the fridge ready to be used in recipes or for snacking. You shouldn't need any snacks between the meals but if you do, make sure you have some keto-friendly snacks at hand (eggs, cheese, nuts, etc). Here is a list of snacks you can try and here is a complete keto diet food list.

  5. Very low-carb diets (below 30 grams of net carbs) are often deficient in magnesium. I recommend you take magnesium supplements or add snacks high in magnesium such as nuts. Also, if you get any symptoms of "keto-flu", make sure you eat additional sodium (I use pink Himalayan salt.)

  6. This diet plan may not be suitable for everyone. You may have to make small adjustments. If you need to have less protein, reduce the portions of dairy and eggs. Don't worry about small excess of protein, it will not kick you out of ketosis. In fact, protein will keep hunger at bay. If you need to add more fat (or less), focus on added oils and fatty foods when making your adjustments. You can find your ideal macros using KetoDiet Buddy. If you need to add snacks and more food to serve with the meals, have a look at this list.

  7. Some recipes are higher in total carbs & fibre. If you fear that fibre will impair your weight loss, have a look at my post here: Total Carbs or Net Carbs: What Really Counts? Fibre can, in fact, help you lose weight. Body responses vary and you will need to try what works best for you.

  8. Lastly, if you don't feel hungry, don't eat, even if it means you will skip a meal.

Also see more diet plans here ("regular" ketogenic diet plan, keto & paleo diet plan and diet plan for the fat fast.)

If you use the KetoDiet iPad App, you can add these meals directly from my blog to the planner. If you don't have an iPad, just print this plan out. The good news is that we have been working on a universal app to bring the planning feature to the iPhone too! Also, there will be an Android app coming soon after :-)

|2 Week Vegetarian Keto Diet Plan

Disclaimer: you should consult any dietary change with a professional, especially if you have a health condition such as diabetes or heart disease. There may need to be an adjustment to the medication you are taking.

2 Week Vegetarian Keto Diet Plan

Note that the nutrition facts of this meal plan do not include extra snacks. As individual requirements vary, you can add healthy snacks from this list to sate your appetite. In simple words, if you feel hungry, add fat and protein-based meals or snacks!

Day 1

Breakfast

Chocolate Keto Smoothie (recipe is here)

*Total carbs: 6.2 g, Fiber: 1.8 g, Net carbs: 4.4 g, Protein: 34.5 g, Fat: 46 g, Calories: 570 kcal, Magnesium: 45 mg (11 % RDA), Potassium: 560 mg (28 % EMR)*

Lunch

Egg Stuffed Avocado (recipe is here)

*Total carbs: 15.3 g, Fiber: 10.6 g, Net carbs: 4.8 g, Protein: 16.5 g, Fat: 56.8 g, Calories: 616 kcal, Magnesium: 63 mg (16 % RDA), Potassium: 959 mg (48 % EMR)*

Dinner

3 Pesto Egg Muffins (recipe is here)

*Total carbs: 5.5 g, Fiber: 2.1 g, Net carbs: 3.5 g, Protein: 20.6 g, Fat: 30.6 g, Calories: 375 kcal, Magnesium: 56 mg (14 % RDA), Potassium: 418 mg (21 % EMR)*

Total daily values: *Total carbs: 27.1 g, Fiber: 14.4 g, Net carbs: 12.6 g, Protein: 71.5 g, Fat: 133 g, Calories: 1563 kcal, Magnesium: 164 mg (41 % RDA), Potassium: 1938 mg (97 % EMR), Keto ratio (carbs : protein : fat) is 3 : 19 : 78*
For recommended snacks and extras, see this list at the end of the diet plan.

Day 2

Breakfast

Perfect Spinach & Feta Omelet (recipe is here)

*Total carbs: 9.7 g, Fiber: 2.8 g, Net carbs: 7 g, Protein: 30.9 g, Fat: 55.5 g, Calories: 659 kcal, Magnesium: 107 mg (27 % RDA), Potassium: 997 mg (50 % EMR)*

Lunch

2 Pesto Egg Muffins (recipe is here)

*Total carbs: 3.7 g, Fiber: 1.4 g, Net carbs: 2.3 g, Protein: 13.7 g, Fat: 20.4 g, Calories: 250 kcal, Magnesium: 38 mg (9 % RDA), Potassium: 278 mg (14 % EMR)*

serve with Big Green Salad: 4 cups mixed greens (120 g / 4.2 oz) - lettuce, rocket, spinach, etc. of choice mixed with 1 tbsp extra virgin olive oil, 1-2 tbsp lemon juice, salt and pepper to taste.

*Total carbs: 4.4 g, Fiber: 1.4 g, Net carbs: 2.9 g, Protein: 1.7 g, Fat: 13.8 g, Calories: 140 kcal, Magnesium: 18 mg (5 % RDA), Potassium: 316 mg (16 % EMR)*

Dinner

Classic Tricolore Salad (recipe is here)

*Total carbs: 17.7 g, Fiber: 9 g, Net carbs: 8.6 g, Protein: 19.2 g, Fat: 50.7 g, Calories: 581 kcal, Magnesium: 70 mg (18 % RDA), Potassium: 942 mg (47 % EMR)*

Total daily values: *Total carbs: 35.5 g, Fiber: 14.6 g, Net carbs: 20.9 g, Protein: 65.5 g, Fat: 140 g, Calories: 1631 kcal, Magnesium: 232 mg (58 % RDA), Potassium: 2534 mg (126 % EMR), Keto ratio (carbs : protein : fat) is 5 : 16 : 79*
For recommended snacks and extras, see this list at the end of the diet plan.

Day 3

Breakfast

Vanilla Keto Smoothie (recipe is here)

*Total carbs: 5.6 g, Fiber: 0.5 g, Net carbs: 5.1 g, Protein: 34.6 g, Fat: 45.2 g, Calories: 566 kcal, Magnesium: 26 mg (6 % RDA), Potassium: 598 mg (30 % EMR)*

Lunch

Classic Tricolore Salad (recipe is here)

*Total carbs: 17.7 g, Fiber: 9 g, Net carbs: 8.6 g, Protein: 19.2 g, Fat: 50.7 g, Calories: 581 kcal, Magnesium: 70 mg (18 % RDA), Potassium: 942 mg (47 % EMR)*

Dinner

3 Pesto Egg Muffins (recipe is here)

*Total carbs: 5.5 g, Fiber: 2.1 g, Net carbs: 3.5 g, Protein: 20.6 g, Fat: 30.6 g, Calories: 375 kcal, Magnesium: 56 mg (14 % RDA), Potassium: 418 mg (21 % EMR)*

Total daily values: *Total carbs: 28.3 g, Fiber: 11.1 g, Net carbs: 17.2 g, Protein: 74.4 g, Fat: 126 g, Calories: 1523 kcal, Magnesium: 152 mg (38 % RDA), Potassium: 1959 mg (98 % EMR), Keto ratio (carbs : protein : fat) is 6 : 20 : 76*
For recommended snacks and extras, see this list at the end of the diet plan.

Day 4

Breakfast

Perfect Spinach & Feta Omelet (recipe is here)

*Total carbs: 9.7 g, Fiber: 2.8 g, Net carbs: 7 g, Protein: 30.9 g, Fat: 55.5 g, Calories: 659 kcal, Magnesium: 107 mg (27 % RDA), Potassium: 997 mg (50 % EMR)*

Lunch

2 Pesto Egg Muffins (recipe is here)

*Total carbs: 3.7 g, Fiber: 1.4 g, Net carbs: 2.3 g, Protein: 13.7 g, Fat: 20.4 g, Calories: 250 kcal, Magnesium: 38 mg (9 % RDA), Potassium: 278 mg (14 % EMR)*

Dinner

2 servings Authentic Greek Salad (recipe is here)

*Total carbs: 22.5 g, Fiber: 6.6 g, Net carbs: 15.9 g, Protein: 18.7 g, Fat: 55.5 g, Calories: 647 kcal, Magnesium: 74 mg (19 % RDA), Potassium: 908 mg (45 % EMR)*

Total daily values: *Total carbs: 35.9 g, Fiber: 10.8 g, Net carbs: 25.2 g, Protein: 63.3 g, Fat: 131 g, Calories: 1557 kcal, Magnesium: 219 mg (55 % RDA), Potassium: 2184 mg (109 % EMR), Keto ratio (carbs : protein : fat) is 7 : 16 : 77*
For recommended snacks and extras, see this list at the end of the diet plan.

Day 5

Breakfast

Chocolate Keto Smoothie (recipe is here)

*Total carbs: 6.2 g, Fiber: 2.8 g, Net carbs: 4.4 g, Protein: 34.5 g, Fat: 46 g, Calories: 570 kcal, Magnesium: 45 mg (11 % RDA), Potassium: 560 mg (28 % EMR)*

Lunch

Easy Avocado & Egg Salad (recipe is here)

*Total carbs: 13.7 g, Fiber: 7.6 g, Net carbs: 6.1 g, Protein: 17 g, Fat: 36.3 g, Calories: 436 kcal, Magnesium: 60 mg (15 % RDA), Potassium: 875 mg (44 % EMR)*

Dinner

Vegetarian Keto Lasagna (recipe is here)

*Total carbs: 14.1 g, Fiber: 5.4 g, Net carbs: 8.7 g, Protein: 20.8 g, Fat: 38 g, Calories: 474 kcal, Magnesium: 81 mg (20 % RDA), Potassium: 752 mg (38 % EMR)*

serve with Big Green Salad: 4 cups mixed greens (120 g / 4.2 oz) - lettuce, rocket, spinach, etc. of choice mixed with 1 tbsp extra virgin olive oil, 1-2 tbsp lemon juice, salt and pepper to taste.

*Total carbs: 4.4 g, Fiber: 1.4 g, Net carbs: 2.9 g, Protein: 1.7 g, Fat: 13.8 g, Calories: 140 kcal, Magnesium: 18 mg (5 % RDA), Potassium: 316 mg (16 % EMR)*

Total daily values: *Total carbs: 38.3 g, Fiber: 16.2 g, Net carbs: 22.1 g, Protein: 73.9 g, Fat: 134 g, Calories: 1621 kcal, Magnesium: 203 mg (51 % RDA), Potassium: 2505 mg (125 % EMR), Keto ratio (carbs : protein : fat) is 5 : 19 : 76*
For recommended snacks and extras, see this list at the end of the diet plan.

Day 6

Breakfast

Quick Frittata with Tomatoes and Cheese (recipe is here)

*Total carbs: 7.4 g, Fiber: 1.2 g, Net carbs: 6.2 g, Protein: 26.7 g, Fat: 32.6 g, Calories: 435 kcal, Magnesium: 32 mg (8 % RDA), Potassium: 414 mg (21 % EMR)*

Lunch

Vegetarian Keto Lasagna (recipe is here)

*Total carbs: 14.1 g, Fiber: 5.4 g, Net carbs: 8.7 g, Protein: 20.8 g, Fat: 38 g, Calories: 474 kcal, Magnesium: 81 mg (20 % RDA), Potassium: 752 mg (38 % EMR)*

Dinner

Vegetarian Keto Burger (recipe is here)

*Total carbs: 18.8 g, Fiber: 10.1 g, Net carbs: 8.7 g, Protein: 23.7 g, Fat: 55.1 g, Calories: 637 kcal, Magnesium: 116 mg (29 % RDA), Potassium: 874 mg (44 % EMR)*

Total daily values: *Total carbs: 40.3 g, Fiber: 16.7 g, Net carbs: 23.6 g, Protein: 71.3 g, Fat: 125 g, Calories: 1547 kcal, Magnesium: 229 mg (57 % RDA), Potassium: 2040 mg (102 % EMR), Keto ratio (carbs : protein : fat) is 6 : 19 : 75*
For recommended snacks and extras, see this list at the end of the diet plan.

Day 7

Breakfast

Quick Frittata with Tomatoes and Cheese (recipe is here)

*Total carbs: 7.4 g, Fiber: 1.2 g, Net carbs: 6.2 g, Protein: 26.7 g, Fat: 32.6 g, Calories: 435 kcal, Magnesium: 32 mg (8 % RDA), Potassium: 414 mg (21 % EMR)*

Lunch

Vegetarian Keto Burger (recipe is here)

*Total carbs: 18.8 g, Fiber: 10.1 g, Net carbs: 8.7 g, Protein: 23.7 g, Fat: 55.1 g, Calories: 637 kcal, Magnesium: 116 mg (29 % RDA), Potassium: 874 mg (44 % EMR)*

Dinner

Vegetarian Keto Lasagna (recipe is here)

*Total carbs: 14.1 g, Fiber: 5.4 g, Net carbs: 8.7 g, Protein: 20.8 g, Fat: 38 g, Calories: 474 kcal, Magnesium: 81 mg (20 % RDA), Potassium: 752 mg (38 % EMR)*

Total daily values: *Total carbs: 40.3 g, Fiber: 16.7 g, Net carbs: 23.6 g, Protein: 71.3 g, Fat: 125 g, Calories: 1547 kcal, Magnesium: 229 mg (57 % RDA), Potassium: 2040 mg (102 % EMR), Keto ratio (carbs : protein : fat) is 6 : 19 : 75*
For recommended snacks and extras, see this list at the end of the diet plan.

Day 8

Breakfast

Vanilla Keto Smoothie (recipe is here)

*Total carbs: 5.6 g, Fiber: 0.5 g, Net carbs: 5.1 g, Protein: 34.6 g, Fat: 45.2 g, Calories: 566 kcal, Magnesium: 26 mg (6 % RDA), Potassium: 598 mg (30 % EMR)*

Lunch

Egg Stuffed Avocado (recipe is here)

*Total carbs: 15.3 g, Fiber: 10.6 g, Net carbs: 4.8 g, Protein: 16.5 g, Fat: 56.8 g, Calories: 616 kcal, Magnesium: 63 mg (16 % RDA), Potassium: 959 mg (48 % EMR)*

Dinner

Cheesy Low-carb "Risotto" (recipe is here)

*Total carbs: 11.6 g, Fiber: 4 g, Net carbs: 7.6 g, Protein: 17.4 g, Fat: 28.8 g, Calories: 366 kcal, Magnesium: 48 mg (12 % RDA), Potassium: 682 mg (34 % EMR)*

Total daily values: *Total carbs: 32 g, Fiber: 14.6 g, Net carbs: 17.4 g, Protein: 68.5 g, Fat: 130 g, Calories: 1550 kcal, Magnesium: 136 mg (34 % RDA), Potassium: 2240 mg (112 % EMR), Keto ratio (carbs : protein : fat) is 5 : 18 : 77*
For recommended snacks and extras, see this list at the end of the diet plan.

Day 9

Breakfast

All-Day Vegetarian Keto Breakfast: 1 large fried egg, ½ medium avocado (75 g / 2.6 oz), 1 oz / 30 g cheddar cheese, 1 cup white or brown mushrooms (70 g / 2.5 oz), ½ cup cooked spinach (90 g / 3.2 oz), ⅓ cup sauerkraut (50 g / 1.7 oz) - you can make your own, 2 tbsp ghee, salt and pepper to taste.

To prepare the meal, I simply cook the spinach and mushrooms in 1 tbsp ghee and the egg in the remaining ghee, season with salt and pepper to taste and serve with sliced cheese, avocado and drained sauerkraut.

*Total carbs: 15.7 g, Fiber: 9 g, Net carbs: 6.7 g, Protein: 19.8 g, Fat: 55.5 g, Calories: 623 kcal, Magnesium: 128 mg (32 % RDA), Potassium: 1305 mg (65 % EMR)*

Lunch

Quick Keto McMuffin (recipe is here)

*Total carbs: 9.4 g, Fiber: 6.5 g, Net carbs: 2.9 g, Protein: 26.5 g, Fat: 54.6 g, Calories: 626 kcal, Magnesium: 130 mg (33 % RDA), Potassium: 405 mg (20 % EMR)*

Dinner

Cheesy Low-carb "Risotto" (recipe is here)

*Total carbs: 11.6 g, Fiber: 4 g, Net carbs: 7.6 g, Protein: 17.4 g, Fat: 28.8 g, Calories: 366 kcal, Magnesium: 48 mg (12 % RDA), Potassium: 682 mg (34 % EMR)*

Total daily values: *Total carbs: 36.7 g, Fiber: 19.5 g, Net carbs: 17.2 g, Protein: 63.6 g, Fat: 138 g, Calories: 1616 kcal, Magnesium: 306 mg (77 % RDA), Potassium: 2393 mg (119 % EMR), Keto ratio (carbs : protein : fat) is 4 : 16 : 79*
For recommended snacks and extras, see this list at the end of the diet plan.

Day 10

Breakfast

Perfect Spinach & Feta Omelet (recipe is here)

*Total carbs: 9.7 g, Fiber: 2.8 g, Net carbs: 7 g, Protein: 30.9 g, Fat: 55.5 g, Calories: 659 kcal, Magnesium: 107 mg (27 % RDA), Potassium: 997 mg (50 % EMR)*

Lunch

Cheesy Low-carb "Risotto" (recipe is here)

*Total carbs: 11.6 g, Fiber: 4 g, Net carbs: 7.6 g, Protein: 17.4 g, Fat: 28.8 g, Calories: 366 kcal, Magnesium: 48 mg (12 % RDA), Potassium: 682 mg (34 % EMR)*

Dinner

All-Day Vegetarian Keto Breakfast: 1 large fried egg, ½ medium avocado (75 g / 2.6 oz), 1 oz / 30 g cheddar cheese, 1 cup white or brown mushrooms (70 g / 2.5 oz), ½ cup cooked spinach (90 g / 3.2 oz), ⅓ cup sauerkraut (50 g / 1.7 oz) - you can make your own, 2 tbsp ghee, salt and pepper to taste.

To prepare the meal, I simply cook the spinach and mushrooms in 1 tbsp ghee and the egg in the remaining ghee, season with salt and pepper to taste and serve with sliced cheese, avocado and drained sauerkraut.

*Total carbs: 15.7 g, Fiber: 9 g, Net carbs: 6.7 g, Protein: 19.8 g, Fat: 55.5 g, Calories: 623 kcal, Magnesium: 128 mg (32 % RDA), Potassium: 1305 mg (65 % EMR)*

Total daily values: *Total carbs: 37 g, Fiber: 15.8 g, Net carbs: 21.2 g, Protein: 68 g, Fat: 139 g, Calories: 1649 kcal, Magnesium: 282 mg (71 % RDA), Potassium: 2985 mg (149 % EMR), Keto ratio (carbs : protein : fat) is 5 : 17 : 78*
For recommended snacks and extras, see this list at the end of the diet plan.

Day 11

Breakfast

Chocolate Keto Smoothie (recipe is here)

*Total carbs: 7.2 g, Fiber: 2.7 g, Net carbs: 4.4 g, Protein: 34.5 g, Fat: 46 g, Calories: 570 kcal, Magnesium: 45 mg (11 % RDA), Potassium: 560 mg (28 % EMR)*

Lunch

Authentic Greek Salad (recipe is here)

*Total carbs: 11.3 g, Fiber: 3.3 g, Net carbs: 8 g, Protein: 9.3 g, Fat: 27.8 g, Calories: 323 kcal, Magnesium: 37 mg (9 % RDA), Potassium: 454 mg (23 % EMR)*

serve with 1 Keto Bun

*Total carbs: 12.4 g, Fiber: 8.1 g, Net carbs: 4.2 g, Protein: 10.1 g, Fat: 15.2 g, Calories: 208 kcal, Magnesium: 95 mg (24 % RDA), Potassium: 389 mg (20 % EMR)*

Dinner

Cheesy Low-carb "Risotto" (recipe is here)

*Total carbs: 11.6 g, Fiber: 4 g, Net carbs: 7.6 g, Protein: 17.4 g, Fat: 28.8 g, Calories: 366 kcal, Magnesium: 48 mg (12 % RDA), Potassium: 682 mg (34 % EMR)*

serve with Big Green Salad: 4 cups mixed greens (120 g / 4.2 oz) - lettuce, rocket, spinach, etc. of choice mixed with 1 tbsp extra virgin olive oil, 1-2 tbsp lemon juice, salt and pepper to taste.

*Total carbs: 4.4 g, Fiber: 1.4 g, Net carbs: 2.9 g, Protein: 1.7 g, Fat: 13.8 g, Calories: 140 kcal, Magnesium: 18 mg (5 % RDA), Potassium: 316 mg (16 % EMR)*

Total daily values: *Total carbs: 45.8 g, Fiber: 18.7 g, Net carbs: 27.2 g, Protein: 73 g, Fat: 131 g, Calories: 1609 kcal, Magnesium: 242 mg (61 % RDA), Potassium: 2402 mg (120 % EMR), Keto ratio (carbs : protein : fat) is 7 : 18 : 75*
For recommended snacks and extras, see this list at the end of the diet plan.

Day 12

Breakfast

All-Day Vegetarian Keto Breakfast: 1 large fried egg, ½ medium avocado (75 g / 2.6 oz), 1 oz / 30 g cheddar cheese, 1 cup white or brown mushrooms (70 g / 2.5 oz), ½ cup cooked spinach (90 g / 3.2 oz), ⅓ cup sauerkraut (50 g / 1.7 oz) - you can make your own, 2 tbsp ghee, salt and pepper to taste.

To prepare the meal, I simply cook the spinach and mushrooms in 1 tbsp ghee and the egg in the remaining ghee, season with salt and pepper to taste and serve with sliced cheese, avocado and drained sauerkraut.

*Total carbs: 15.7 g, Fiber: 9 g, Net carbs: 6.7 g, Protein: 19.8 g, Fat: 55.5 g, Calories: 623 kcal, Magnesium: 128 mg (32 % RDA), Potassium: 1305 mg (65 % EMR)*

Lunch

Vegetarian Keto Lasagna (recipe is here)

*Total carbs: 14.1 g, Fiber: 5.4 g, Net carbs: 8.7 g, Protein: 20.8 g, Fat: 38 g, Calories: 474 kcal, Magnesium: 81 mg (20 % RDA), Potassium: 752 mg (38 % EMR)*

serve with Big Green Salad: 4 cups mixed greens (120 g / 4.2 oz) - lettuce, rocket, spinach, etc. of choice mixed with 1 tbsp extra virgin olive oil, 1-2 tbsp lemon juice, salt and pepper to taste.

*Total carbs: 4.4 g, Fiber: 1.4 g, Net carbs: 2.9 g, Protein: 1.7 g, Fat: 13.8 g, Calories: 140 kcal, Magnesium: 18 mg (5 % RDA), Potassium: 316 mg (16 % EMR)*

Dinner

Quick Keto McMuffin (recipe is here)

*Total carbs: 9.4 g, Fiber: 6.5 g, Net carbs: 2.9 g, Protein: 26.5 g, Fat: 54.6 g, Calories: 626 kcal, Magnesium: 130 mg (33 % RDA), Potassium: 405 mg (20 % EMR)*

Total daily values: *Total carbs: 47.8 g, Fiber: 23.4 g, Net carbs: 24.3 g, Protein: 59.2 g, Fat: 143 g, Calories: 1674 kcal, Magnesium: 286 mg (72 % RDA), Potassium: 3250 mg (162 % EMR), Keto ratio (carbs : protein : fat) is 6 : 15 : 79*
For recommended snacks and extras, see this list at the end of the diet plan.

Day 13

Breakfast

Quick Frittata with Tomatoes and Cheese (recipe is here)

*Total carbs: 7.4 g, Fiber: 1.2 g, Net carbs: 6.2 g, Protein: 26.7 g, Fat: 32.6 g, Calories: 435 kcal, Magnesium: 32 mg (8 % RDA), Potassium: 414 mg (21 % EMR)*

Lunch

Vegetarian Keto Lasagna (recipe is here)

*Total carbs: 14.1 g, Fiber: 5.4 g, Net carbs: 8.7 g, Protein: 20.8 g, Fat: 38 g, Calories: 474 kcal, Magnesium: 81 mg (20 % RDA), Potassium: 752 mg (38 % EMR)*

Dinner

Easy Avocado & Egg Salad (recipe is here)

*Total carbs: 13.7 g, Fiber: 7.6 g, Net carbs: 6.1 g, Protein: 17 g, Fat: 36.3 g, Calories: 436 kcal, Magnesium: 60 mg (15 % RDA), Potassium: 875 mg (44 % EMR)*

Total daily values: *Total carbs: 30.9 g, Fiber: 13.1 g, Net carbs: 17.8 g, Protein: 74 g, Fat: 125 g, Calories: 1536 kcal, Magnesium: 243 mg (61 % RDA), Potassium: 1571 mg (79 % EMR), Keto ratio (carbs : protein : fat) is 5 : 20 : 75*
For recommended snacks and extras, see this list at the end of the diet plan.

Day 14

Breakfast

Quick Frittata with Tomatoes and Cheese (recipe is here)

*Total carbs: 7.4 g, Fiber: 1.2 g, Net carbs: 6.2 g, Protein: 26.7 g, Fat: 32.6 g, Calories: 435 kcal, Magnesium: 32 mg (8 % RDA), Potassium: 414 mg (21 % EMR)*

Lunch

Quick Keto McMuffin (recipe is here)

*Total carbs: 9.4 g, Fiber: 6.5 g, Net carbs: 2.9 g, Protein: 26.5 g, Fat: 54.6 g, Calories: 626 kcal, Magnesium: 130 mg (33 % RDA), Potassium: 405 mg (20 % EMR)*

Dinner

Vegetarian Keto Lasagna (recipe is here)

*Total carbs: 14.1 g, Fiber: 5.4 g, Net carbs: 8.7 g, Protein: 20.8 g, Fat: 38 g, Calories: 474 kcal, Magnesium: 81 mg (20 % RDA), Potassium: 752 mg (38 % EMR)*

serve with Big Green Salad: 4 cups mixed greens (120 g / 4.2 oz) - lettuce, rocket, spinach, etc. of choice mixed with 1 tbsp extra virgin olive oil, 1-2 tbsp lemon juice, salt and pepper to taste.

*Total carbs: 4.4 g, Fiber: 1.4 g, Net carbs: 2.9 g, Protein: 1.7 g, Fat: 13.8 g, Calories: 140 kcal, Magnesium: 18 mg (5 % RDA), Potassium: 316 mg (16 % EMR)*

Total daily values: *Total carbs: 35.2 g, Fiber: 14.5 g, Net carbs: 20.8 g, Protein: 75.6 g, Fat: 139 g, Calories: 1676 kcal, Magnesium: 261 mg (65 % RDA), Potassium: 1887 mg (94 % EMR), Keto ratio (carbs : protein : fat) is 6 : 18 : 75*
For recommended snacks and extras, see this list at the end of the diet plan.

|2 Week Vegetarian Keto Diet Plan

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Recipe Substitutions:

If you don't like certain ingredients or are intolerant to certain foods, here are options you can try:

Using these alternatives won't significantly change the nutrition facts. However, keep in mind that the shopping list is created without using any substitutions.

Healthy Low-carb Snacks and Extras:

  • if the portion size of some of the meals is too small, add a bowl of Big Green Salad: 4 cups mixed greens (120 g / 4.2 oz) - lettuce, rocket, spinach, etc. of choice mixed with 1 tbsp extra virgin olive oil or mayo, 1-2 tbsp lemon juice, salt and pepper to taste.
  • ½ avocado with pink Himalayan salt
  • 1 hard-boiled egg with with pink Himalayan salt (always have some in the fridge)
  • 1 piece of any fat bombs from my blog
  • Coffee with cream, coconut milk or almond milk or [Low-Carb Cappuccino](/Blog/post/2013/03/23/Time-for-Coffee-Low-Carb-Cappuccino-(Dairy-free))
  • 1 cup vegetable stock, best home-made
  • Veggie, egg & cheese roll-ups
  • 2-3 celery sticks with 2 tbsp Almond & Cashew Butter or any other nut butter (avoid peanut butter)
  • Fermented foods: sauerkraut (recipe is here), kimchi (add to your breakfast), small amounts of kombucha (beware of carbs)
  • Nuts and seeds, handful, raw or roasted with sea salt (net carbs per serving (1 oz): almonds - 2.7 g, pecans - 1.2 g, walnuts - 2 g, macadamias - 1.5 g, hazelnuts - 2 g, brazil nuts - 1.4 g, pine nuts - 2.7 g, sunflower seeds - 3.2 g, pumpkin seeds - 1.3 g) - soaking nuts is highly recommended, I've written more about soaking nuts here
  • Berries, fresh or frozen (net carbs per serving: ½ cup blackberries - 3.1 g, ½ cup raspberries - 3.3 g, ½ cup strawberries - 4.1 g or ¼ cup blueberries - 4.5 g)
  • Coconut oil (pour a tablespoon of coconut oil into silicon ice trays and keep in the fridge for a quick fat-burning snack)

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Please, note that I do not offer personalised advice. For personalised advice you can contact one of our experts.

Comments (66)

Hi! I am about to start the vegetarian keto diet but I suspect I will really miss carbs! Can anything that resembles chips/crisps be used on this diet? Soy crisps? Vegetable chips?

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You could try any of these Smile ketodietapp.com/.../tagChipsCrisps&title=Chips%20%26%20Crisps

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I don't like olives at all.  What can I replace them with in recipes?
Thanks!
Nicole

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Hi Nicole, you can try capers or diced avocado (it depends on the recipe and your preference). I hope this helps!

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I have been following this for a week now.  I find that I can only do 2 of the meals a day and most of the recipes I cut in half.  It's a lot of food and I can't eat it all without feeling sick.  Other than that I think it really good.  I did cut the raw garlic out of the avocado and egg salad because the taste in my mouth is impossible to get rid of. Smile

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That's fine Meaghan - keep it for another day or freeze if needed. Do not force yourself to eat if you don't feel hungry Smile

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Waw, you're amazing! Currently I'm on a Pronokal keto-diet. With only things that come out of packages and costs me around 700€ (792,540 USD) per month! When I'm done with these strict phases, I'm definitely trying your diet. On behalf of the entire vegeterian community: THANK YOU! Smile

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I'm loving this diet! My wife and I are both on it currently. We have been only on it for 4 days and I have lost 10.6 pounds. She's lost about 6 pounds but would most likely have been down more had she not veered off the diet one night.
Is it typical to loss this much weight?
Can I expect the loss to continue like this? I'm losing between a pound to 2 pounds a day. I'm down to 188.8 from 199.4.
IN 4 DAYS!!!

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Well done David! It's not common but some people do lose more weight than others in the first few weeks. It won't likely go as fast as at the beginning, especially as you get closer to your target weight. When it happens, don't get discouraged - it's only natural for weight loss to slow down.

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I forgot to add I am down 12.8 pounds in week!

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That's fantastic David! Well done! Smile

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In the first week you lose a lot of water weight.  That is why you lose so much so fast.  I went off the diet and gained 7lbs over night...all water weight.  They say a good rule of thumb is to take what your weight lose is the first 5 days and add that to your weight...this will be your weight if you go off of the diet.  I lost 25lbs in a month.  

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Well done Meaghan, that's amazing! I agree on the water weight - it's better if you keep your carbs low-moderate after you lose weight (find a level at which your weight remains stable).

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The weight loss did slow down but I know if I throw a splurge day in it'll kick start my metabolism. I've been trying to get in shape for over 15 years and this diet is the best thing I've found in that time. What I have learned from all the trial and error is throwing a splurge day in to shake things up. I'll report back after I go back to keto tomorrow. Smile I've also figured out along the way this journey that the digestive system is a very important aspect to losing weight. Before I found this diet I spent the last 6 months or so on a high fiber diet and drinking tons of kefir. This is the video that lead me to the digestive problem - https://www.youtube.com/watch?v=gOZcbNw7sng It helped me lose some weight but not like this diet has!
Thanks for this awesome diet!

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Respectfully, I've never encountered gelatin that is actually vegetarian. Are you using a specific alternative?

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No, I don't think there is any but you can try some substitutes. I think it depends on how you plan to use it - on the recipe. You can use whole/ ground chia seeds mixed with water or agar powder.

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Hey I love this plan but there was mention of a shopping list: "However, keep in mind that the shopping list is created without using any substitutions." But I can't find sed list!
Thanks,
Brooke

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Hi Brooke, this diet plan with shopping list and all the recipes are in my free eBooks: http://ketodietebooks.com/

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Thank you for all your help and patience.  After years of consuming tons of high quality raw food, my skin looked great but I had little energy and always felt hungry.  Consuming more and more food was not helping me.   Guided to your site and thankful for it.  Appreciate your clear and concise instruction.  

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Thank you so much for sharing. I m about to start your diet. I have few questions
1. Is it a style of living to follow it 2 weeks a month or how often thus can be repeated.
2. Any idea how many kg or pounds this diet should help loosing.
3. Do u have a blog for a 2 weeks non vegetarian, where I can mix tuna and other meet?
Thank you so much!

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Hi Tamara,  it's a lifestyle change rather than a temporary fix/ diet plan - at least that's how it is for me. This diet plan is a sample of what low-carb eating may look like.
More diet plans: http://ketodietebooks.com/
More info about keto: http://ketodietapp.com/Blog/page/Start-Here

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What can I substitute protein powder with? My family thinks they are bad for health like steroids.
P.s. Love your plan.

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Thank you Yash. There is more about protein powders here (nothing like steroids): ketodietapp.com/.../All-You-Need-to-Know-About-Protein-on-a-Low-Carb-Ketogenic-Diet
Quality matters when it comes to protein powders - avoid artificial sweeteners and unnecessary additives. I like Reflex Natural, Pulsin (unflavoured) or Jay Robb. Alternatively, you can use collagen (hydrolysed gelatine powder) but that's not vegetarian.

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Thank you for the plan and awesome ideas! What is your opinion on calorie intake on a low carb diet?

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Thank you Chantel! Have a look at this post - I mention calories throughout the post Smile ketodietapp.com/.../how-to-low-carb-15-common-weight-loss-mistakes

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Hello!
The main page of the 2-week vegetarian diet says that you can add meals directly from the blog to the KetoDiet App, but I'm not seeing how I can do that and when I look up omelets on the app, the particular one from this plan isn't there. Am I doing something wrong?

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Hi Stacy, you can do that by adding the meals included in the plan to your Planner. The way to do it is to add each of the meals from the plan to the Planner tab and then create the diet plan.
The meals used in this diet plans are made of recipes that are available to everyone who visits my blog (not just iPad users who have access to unique recipes). All recipes used in this diet plan can be found in the "Integrated Blog" tab (the last tab on the iPad). Each recipe has an option to be added to the Planner (see the green button in each recipe).
Also, we have plans to add a feature for adding whole diet plans directly to the Planner (made from any recipes in the app or on the blog). It's a lot of work but it will be done after we finish working on the universal KetoDiet App. Hope this helps!

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Thank you for the great recipes! I'm just starting to investigate Keto diets since nothing else has worked. Smile A big challenge is that I don't eat red meat or pork, so I was happy to find this page. I got the app but I don't see the "integrated blog" option you mentioned. Is there a way to add these recipes still?

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Hi Alisa, which app did you get? Both KetoDiet and KetoDiet Basic have the Integrated blog feature (last tab) - however, only the full KetoDiet version has the option to add the recipes to the Planner. Please, have a look at this post for more about the apps: ketodietapp.com/.../KetoDiet-App-FAQ

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I am new to the idea of a Keto diet.  I have been vegan for about a year, but I need to add some focused weight loss.  A Keto diet sounds great, but I don't want to give up my vegan lifestyle.  As such, what can I substitute for eggs?  There is a new great egg replacer by Follow Your Heart, so I can use that, but I'm not sure that it is going to be Keto balanced like a regular egg.

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Hi Katrina, I've got some information about keto & vegetarian or vegan here: ketodietapp.com/.../Ketogenic-Diet-FAQ-All-You-Need-to-Know
Although some people say it is possible, I don't think it's a good idea. The food groups that you are left with are not many and it's impossible to get all the nutrients you need without supplements. I think that it would be better to add at least some food groups. If you want to replace eggs in baked goods, flax meal mixed with some water is a good substitute (about 1 tbsp of flax + 2-3 tbsp of water = 1 egg) but will not give you the same nutrients.

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Thank you so so much for this. It's such a kind thing to provide all this detailed information for free and it's been really helpful for me. It can be especially hard finding recipes being vego! Can't wait for the android app! Smile

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Always! Thank you for your kind words, Monroe Smile

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Hi - is the shopping list for one person?

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Hi Dylan, yes it's for one person.

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Any ideas what to do when you get bored of eggs and cheese??

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That's a tricky one - those are the main foods (sources of protein) for a vegetarian keto diet plan. I guess you can use more whey or egg white protein powder and make smoothies etc. Here are more fit plans if you want to check them out (not vegetarian): ketodietapp.com/.../tagMealPlans&title=Meal%20Plans

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Thanks so much - I had great fun reading through all this and hopefully even more fun trying  it out from next week. A vegetarian keto recipe book would be awesome, does such a thing exist?

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Thank you Billie! I'll add that to my to-do list! I think I may be able to put something together  in 2016 - maybe an ebook Smile Right now I'm overwhelmed with work but I'll do my best!

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Martina - Another question....I don't see any soy on your recipes. Why not, or have I just missed seeing them? Thanks so much!

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Hi Linda, I don't use soy (as part of keto & paleo/ primal diet).

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Thanks so much for all of this! Do you have suggestions for a Vegetarian 30 Day Clean Diet Challenge?  

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Glad you like it! Smile I may do a 30-day plan at some point but right now our priority is to finish the Universal iOS app. I think you might want to combine a few meals from this section to make it a 30-day plan: ketodietapp.com/.../catVegetarianVegan&title=Vegetarian%20%26%20Vegan

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Thanks for doing all this work for us.  I've been looking for ages for a vegetarian low carb diet plan.  Can't wait to get started.  Overwhelmed by all the information.  I want the app, the ebook, the blog, and join the challenge.  Just got to organise it all.  Thanks so much. Mel x

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Thank you Mel!! Smile

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Hi Martina, first of all, congrats for your work! I love your blog and I already pre-ordered your book, it will be a X-mas present Smile
I have a question for you. I know Avocato is great but I simply don't like the taste. Can you suggest me another ingredient to substitute the avocato in the meals of this veggie plan? Many thanks in advance, Kisses

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Thank you Sabina! Yes, for the All Day Breakfast, just add one more egg or a piece of cheese instead of the avocado. Instead of the Stuffed Avocado and Avocado Salad, try these:
Goat Cheese & Spinach Salad Bowl => ketodietapp.com/.../goat-cheese-and-spinach-salad-bowl
Frittata => ketodietapp.com/.../quick-frittata-with-tomatoes-and-cheese
or a few Egg Muffins => ketodietapp.com/.../pesto-egg-muffins
Hope this helps, I'll keep adding more veggie recipes! Smile

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What is the best oils to use ? can you use rice bran oils, sesame oils ? for cooking or dressings

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I think it depends on what you plan to use them for - ghee or coconut oil are great for cooking and olive oil is perfect for salads. You can learn more about oils and fats here: ketodietapp.com/.../Complete-Guide-to-Fats-Oils-on-Low-Carb-Ketogenic-Diet

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New to Keto I am looking forward to starting the vegetarian plan, however I am allergic to eggs so what would be best to replace them ( Tofu ? )
Also cooking for Vegetarian family.
Does Keto allow soy milk , soy products.
Am I correct no or limit /  lentils, beans, kidney beans, pulses ?
Using for weight loss & family member who has just been told to keep an eye on sugar levels.

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I would personally avoid soy products. Most soy products including tofu are highly processed and have several health implications - apart from some fermented soy products which can be used. I'd go for coconut milk or almond milk instead of soy milk. Legumes are not on the list either - you can check the full list here: ketodietapp.com/.../Keto-Diet-Food-List-What-to-Eat-and-Avoid I do use green beans or sugar snap peas but no peans or lentils. If you can eat dairy, try to get your protein from cheese, yogurt, cream and whey protein powder (I'd use Jay Robb or Reflex Natural).

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I can't wait to try this menu!  I love it that it is for one serving; or for "leftovers" later in the week. Love leftovers! The recipes look so good...and easy...and I like when we don't have to use different recipes and ingredients every day.  Too expensive for a limited budget!  I have found I cannot stick to a menu if I have to do the menu and everything with it.  Thanks for your hard work on this and with the nutrition attached. Smile

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Thank you April!! Smile

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Really not impressed. There are only 5 or so meals here. There are hundreds of low carb veggie recipes so no need to repeat yourself. Very lazy!

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There is no reason to be mean but I guess it's easy to criticise others when you don't even use your name and real email address. I created this meal plan for free and there are more than 5 recipes included in this 2 week plan and on my blog. I guess you may just prefer to spend several hours cooking different meals for every day.

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Interesting plan.  I wonder if this would be even more effective because it reduces variety. "Very low-carb diets (below 20 grams of net carbs) are often deficient in magnesium." I don't think you need to qualify that statement. Most diets are deficient in magnesium because of our depleted soils. Magnesium and Vitimin D are both nutrients almost everyone needs to supplement.

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Hi Andrea, I think that "regular" low-carb diet that includes meat is better than a vegetarian plan. Yes it is true that most diets are deficient in many  other micronutrients (vitamin D, B 12, potassium, magnesium, etc) Apart from magnesium which always seems to be difficult to get, low-carb diets are more nutrient-dense than SAD. Paleo diets with higher level of carbs are usually sufficient in magnesium because they include more foods than very low-carb diets.

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Wow, you're rude. Less variety is great because you can do bigger portions of those meals and freeze ahead of time. Go on then, tell us your perfect veg keto meal plan. It's obvious you think you could do better.

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oops, wrong comment! sorry

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Thank you and no worries - got it! Smile

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I would prefer to skip the smoothies and stick with whole foods. Can I substitute any of the other meals you provided?

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Yes, you definitely can. Here are more vegetarian recipes you can choose from: ketodietapp.com/.../catVegetarian&title=vegetarian%20keto

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Yay! Thank you Martina. This is exactly what I was hoping for. I will send my vegetarian daughter the link to your site so she can evaluate and get strarted. Thank you again!

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Always! Smile

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Thank you, thank you, thank you!!!! This is what I've been waiting for! Thanks so much, joining your challenge now! Smile

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Awesome! Smile

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