7-Day Vegetarian Keto Meal Plan

Starting vegetarian keto is so much easier when someone hands you a plan. No guesswork, no mental math at every meal, no standing in front of the fridge wondering what to eat. This seven-day meal plan lays out every breakfast, lunch, dinner, and snack for a full week, with daily macro totals that keep you at roughly 1,500 calories and under 20 grams of net carbs per day.

The plan uses a mix of recipes from this site and simple meals you can throw together without a recipe. Every meal is lacto-ovo vegetarian (eggs and dairy included, no meat or fish). If you follow a vegan keto approach, you can swap eggs for tofu scramble and dairy for coconut cream and nutritional yeast in most cases.

Use this plan as a starting point. Your calorie needs may differ based on your size, activity level, and goals. If you need more calories, increase portion sizes or add extra fat (olive oil, butter, avocado). If you need fewer, reduce fat portions slightly — do not cut protein.

Before You Start

Stock Your Kitchen

Make sure you have these staples on hand:

Fridge: Eggs (2 dozen for the week), full-fat cream cheese, shredded mozzarella, cheddar cheese, heavy cream, full-fat Greek yogurt, butter, paneer (400g), firm tofu (400g), avocados (5-6), fresh spinach, broccoli, cauliflower, zucchini, mushrooms, bell peppers, fresh herbs (cilantro, basil)

Pantry: Almond flour, coconut oil, olive oil, MCT oil, nuts (almonds, walnuts, macadamias), chia seeds, hemp seeds, unsweetened cocoa powder, erythritol or monk fruit sweetener, spices (cumin, turmeric, paprika, garlic powder, Italian seasoning), coconut milk (canned, full-fat), soy sauce or coconut aminos, hot sauce

Freezer: Cauliflower rice (or make fresh from a whole cauliflower)

Meal Prep Sunday

Spend about 90 minutes on Sunday prepping for the week (see our full meal prep collection for more ideas):

1. Hard-boil 8 eggs — snacks and quick meals all week
2. Make a batch of Perfect Cauliflower Rice — use throughout the week
3. Wash and chop vegetables — store in containers with damp paper towels
4. Press tofu — wrap in paper towels, weigh down for 30 minutes, then cube and refrigerate
5. Mix a batch of Keto 90-Second Bread dry ingredients — almond flour + baking powder + salt in a jar, ready to use anytime

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Day 1 — Monday

Breakfast: Bulletproof Coffee + Cheese Omelet

• Bulletproof Coffee (230 cal, 25g fat, 0g net carbs, 1g protein)
• 3-egg omelet with 30g cheddar cheese and a handful of spinach (310 cal, 23g fat, 1g net carbs, 22g protein)

Lunch: Avocado and Halloumi Salad

• 80g halloumi, sliced and pan-fried in 1 tsp olive oil
• 1/2 avocado, sliced
• 2 cups mixed greens (arugula and spinach)
• 5 cherry tomatoes, halved
• 1 tbsp olive oil + lemon juice dressing
• (420 cal, 35g fat, 4g net carbs, 18g protein)

Dinner: Paneer Stir-Fry with Cauliflower Rice

• 120g paneer, cubed and pan-fried
• 1 cup cauliflower rice
• 1/2 cup broccoli florets
• 1/2 bell pepper, sliced
• 2 tbsp soy sauce, 1 tsp sesame oil
• (430 cal, 30g fat, 6g net carbs, 28g protein)

Snack: Macadamia Nuts

• 28g macadamia nuts (200 cal, 21g fat, 2g net carbs, 2g protein)

Day 1 Totals

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Day 2 — Tuesday

Breakfast: Keto Chia Seed Pudding

• 3 tbsp chia seeds soaked overnight in 3/4 cup full-fat coconut milk
• 1 tbsp unsweetened cocoa powder
• Sweetener to taste
• Top with 5 raspberries and 1 tbsp hemp seeds
• (380 cal, 28g fat, 5g net carbs, 12g protein)

Lunch: Caprese Zucchini Boats

• 2 medium zucchini, halved and hollowed
• Fill with sliced fresh mozzarella (80g), cherry tomatoes, fresh basil
• Drizzle with 1 tbsp olive oil, bake at 200C for 15 minutes
• (360 cal, 26g fat, 5g net carbs, 18g protein)

Dinner: Palak Paneer with Keto Garlic Naan

• Palak Paneer — 1 serving (350 cal, 26g fat, 4g net carbs, 20g protein). Browse more Indian keto recipes.
• Keto Garlic Naan — 1 piece (220 cal, 16g fat, 4g net carbs, 12g protein)

Snack: Cream Cheese Celery Sticks

• 3 celery stalks with 2 tbsp cream cheese
• (130 cal, 11g fat, 2g net carbs, 2g protein)

Day 2 Totals

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Day 3 — Wednesday

Breakfast: Keto Green Smoothie

• Keto Green Smoothie — 1 serving (280 cal, 24g fat, 4g net carbs, 5g protein)
• 1 hard-boiled egg on the side (70 cal, 5g fat, 0g net carbs, 6g protein)

Lunch: Greek Salad with Feta and Olives

• 2 cups chopped romaine lettuce
• 1/2 cucumber, diced
• 6 Kalamata olives
• 50g feta cheese, crumbled
• 1/4 red onion, thinly sliced
• 2 tbsp olive oil + red wine vinegar dressing
• (380 cal, 32g fat, 5g net carbs, 10g protein)

Dinner: Tofu Tikka Masala with Cauliflower Rice

• 150g firm tofu, cubed and pan-fried
• Tikka masala sauce (tomato, coconut cream, spices)
• 1 cup Perfect Cauliflower Rice
• (420 cal, 28g fat, 8g net carbs, 22g protein)

Snack: Cheese and Walnuts

• 28g cheddar cheese + 14g walnuts
• (210 cal, 18g fat, 1g net carbs, 10g protein)

Day 3 Totals

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Day 4 — Thursday

Breakfast: Mushroom and Cheese Scramble

• 3 eggs scrambled with 1 tbsp butter
• 50g sliced mushrooms, sauteed
• 30g shredded mozzarella
• Fresh chives
• (400 cal, 30g fat, 2g net carbs, 25g protein)

Lunch: Stuffed Avocado

• 1 whole avocado, halved
• Fill each half with a mix of cream cheese (2 tbsp), diced cucumber, hemp seeds (1 tbsp), and everything bagel seasoning
• (420 cal, 38g fat, 4g net carbs, 10g protein)

Dinner: Spinach and Feta Stuffed Peppers

• Cheese Stuffed Bell Peppers — 1 serving (320 cal, 22g fat, 6g net carbs, 16g protein)

Snack: 90-Second Bread with Butter

• Keto 90-Second Bread toasted with 1 tsp butter
• (230 cal, 19g fat, 2g net carbs, 7g protein)

Day 4 Totals

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Day 5 — Friday

Breakfast: Bulletproof Coffee + Hard-Boiled Eggs

• Bulletproof Coffee (230 cal, 25g fat, 0g net carbs, 1g protein)
• 2 hard-boiled eggs with salt and pepper (140 cal, 10g fat, 0g net carbs, 12g protein)

Lunch: Broccoli Cheese Soup

• 2 cups broccoli florets, steamed
• 60g cheddar cheese, grated
• 1/2 cup heavy cream
• 1 cup vegetable broth
• Blend half for creamy texture, stir in remaining broccoli
• (450 cal, 37g fat, 6g net carbs, 18g protein)

Dinner: Paneer Butter Masala with Naan

• Paneer Butter Masala — 1 serving (380 cal, 28g fat, 5g net carbs, 22g protein)
• Keto Garlic Naan — 1 piece (220 cal, 16g fat, 4g net carbs, 12g protein)

Snack: Olives and Almonds

• 10 green olives + 14g almonds
• (130 cal, 12g fat, 2g net carbs, 3g protein)

Day 5 Totals

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Day 6 — Saturday

Breakfast: Coconut Flour Pancakes

• 2 eggs + 2 tbsp coconut flour + 2 tbsp cream cheese + 1/2 tsp baking powder
• Cook in butter, top with 2 tbsp whipped cream and 5 raspberries (or try our Cream Cheese Pancakes for an even simpler version)
• (340 cal, 24g fat, 5g net carbs, 16g protein)

Lunch: Mediterranean Plate

• 2 hard-boiled eggs
• 50g halloumi, grilled
• 1/2 avocado
• 6 olives
• 2 tbsp hummus (small portion, about 4g net carbs)
• Cucumber slices
• (480 cal, 38g fat, 7g net carbs, 22g protein)

Dinner: Zucchini Noodle Alfredo

• 2 medium zucchini, spiralized
• Alfredo sauce: 3 tbsp heavy cream + 30g Parmesan + 1 tbsp butter + garlic
• Top with fresh basil and cracked pepper
• (350 cal, 29g fat, 5g net carbs, 14g protein)

Snack: Fat Bomb

• 1 tbsp coconut oil + 1 tbsp almond butter + 1 tsp cocoa powder, mixed and chilled
• (200 cal, 20g fat, 2g net carbs, 3g protein)

Day 6 Totals

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Day 7 — Sunday

Breakfast: Keto Green Smoothie + Cheese

• Keto Green Smoothie — 1 serving (280 cal, 24g fat, 4g net carbs, 5g protein)
• 28g cheddar cheese on the side (110 cal, 9g fat, 0g net carbs, 7g protein)

Lunch: Egg Salad Lettuce Wraps

• 3 hard-boiled eggs, chopped
• 2 tbsp full-fat mayonnaise
• 1 tsp Dijon mustard
• Diced celery and chives
• Served in large butter lettuce cups
• (370 cal, 31g fat, 1g net carbs, 19g protein)

Dinner: Cauliflower Mac and Cheese

• 3 cups cauliflower florets, steamed
• Cheese sauce: 60g cheddar + 2 tbsp cream cheese + 3 tbsp heavy cream
• 1/2 tsp mustard powder, pinch of paprika
• Optional: broil for 5 minutes for a golden top
• (420 cal, 33g fat, 6g net carbs, 20g protein)

Snack: Pecans and Dark Chocolate

• 14g pecans + 10g dark chocolate (85%+)
• (150 cal, 14g fat, 2g net carbs, 2g protein)

Day 7 Totals

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Weekly Summary

Net carbs stay under 20g every single day. Fat consistently provides 70%+ of calories. Protein averages around 60g, which may be sufficient for smaller individuals or those with sedentary lifestyles. If you need more protein (most active people do), check our guide on vegetarian keto protein sources — or simply add an extra egg at breakfast, increase paneer or tofu portions at dinner, or add a hemp seed or protein powder supplement.

Shopping List

Produce

• Avocados (5-6)
• Spinach, fresh (2 bags / 300g)
• Mixed greens / arugula (1 bag)
• Romaine lettuce (1 head)
• Butter lettuce (1 head)
• Broccoli (2 heads)
• Cauliflower (2 heads or 2 bags frozen riced)
• Zucchini (6 medium)
• Mushrooms, white (200g)
• Bell peppers (2, assorted colors)
• Cherry tomatoes (1 pint)
• Cucumber (2)
• Celery (1 bunch)
• Red onion (1 small)
• Fresh herbs: cilantro, basil, chives
• Lemons (2)
• Limes (2)
• Raspberries (1 small container)
• Garlic (1 head)

Dairy and Eggs

• Eggs (24 — two dozen)
• Cheddar cheese (200g block)
• Mozzarella, shredded (200g)
• Feta cheese (100g)
• Parmesan (60g wedge)
• Halloumi (160g)
• Cream cheese (200g)
• Heavy whipping cream (500 ml)
• Full-fat Greek yogurt (1 small container, optional)
• Butter, unsalted (250g)
• Paneer (400g)

Plant Proteins

• Firm tofu (400g block)

Nuts and Seeds

• Macadamia nuts (100g)
• Walnuts (100g)
• Almonds (100g)
• Pecans (50g)
• Chia seeds (100g)
• Hemp seeds (100g)

Pantry

• Almond flour (200g)
• Coconut flour (small bag)
• MCT oil (1 bottle)
• Coconut oil
• Extra virgin olive oil
• Coconut milk, canned full-fat (2 cans)
• Dark chocolate, 85%+ (1 small bar)
• Unsweetened cocoa powder
• Almond butter (1 small jar)
• Soy sauce or coconut aminos
• Dijon mustard
• Full-fat mayonnaise
• Kalamata olives (1 jar)
• Green olives (1 jar)
• Hummus (1 small container)
• Hot sauce
• Baking powder
• Erythritol or monk fruit sweetener
• Spices: cumin, turmeric, paprika, garlic powder, Italian seasoning, cinnamon
• Vegetable broth (1 carton)
• Coffee (ground or beans)

Meal Prep Tips for Success

1. Batch your cauliflower rice. Make the full recipe of Perfect Cauliflower Rice on Sunday and refrigerate. Use it Monday (dinner), Wednesday (dinner), and anywhere else you need a low-carb base.

2. Hard-boil all your eggs at once. You need about 8 hard-boiled eggs for the week. Boil them Sunday, store in the fridge, and grab them throughout the week for snacks and meals.

3. Pre-make the naan dough. The fathead dough for Keto Garlic Naan can be made ahead. Form the dough, wrap in plastic, and refrigerate. Roll and cook fresh when you need it (Tuesday and Friday dinners).

4. Prep your chia pudding the night before. Tuesday's breakfast needs to soak overnight. Mix the chia seeds, coconut milk, and cocoa powder Monday night and refrigerate. Many of our breakfast recipes can be prepped ahead this way.

5. Wash and chop all vegetables on Sunday. Store in airtight containers with a damp paper towel. This saves 10-15 minutes per meal during the week.

6. Keep emergency snacks ready. Pre-portion nuts into 28g bags, keep hard-boiled eggs peeled, and have cream cheese and celery washed and ready. When hunger strikes, you want keto food within arm's reach.

7. Double dinner recipes. If a dinner recipe works well, double it and eat the leftovers for lunch the next day. This cuts your cooking time roughly in half. Check our under 30-minute recipes for quick options on busy nights.

Adapting This Plan

• For higher calories (1,800-2,000): Add 1-2 extra tablespoons of olive oil or butter to meals, increase cheese portions by 30g, or add an extra snack of nuts and cheese.
• For lower calories (1,200): Reduce fat additions (less oil, butter, cream), skip the snack, and keep portion sizes moderate. Do not reduce protein.
• For higher protein (80-100g): Add an extra egg at breakfast, increase tofu or paneer at dinner to 150-180g, and swap some nut snacks for cheese or hemp seeds.
• For vegan keto: Replace eggs with tofu scramble, swap dairy cheese for nutritional yeast-based sauces, use coconut cream instead of heavy cream, and replace paneer with extra-firm tofu.

For a complete understanding of what to eat and avoid, refer to our Vegetarian Keto Food List. And if you are just getting started, our Complete Guide to Vegetarian Keto covers everything from macros to supplements.