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?
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%
These ratios are achieved with the help of plant-based foods that will result in proper ketosis. This, in turn, will result in visible weight, fat, and inch loss. As you already know, all of our bodies react differently when they undergo strict diets, and not transitioning in a balanced way may result in serious health problems. This is why it’s extremely important to seek expert advice if you’re thinking of starting the keto diet.
A nutritionist can help you find the best way to get started. For example, beginners who don’t want to follow strict rules or count macros can start with a more relaxed version of the keto diet, called the Lazy Keto diet. SideChef mentions that Lazy Keto meals offer a wider variety of food options, making it perfect for a smooth transition.
What Should You Not Have In Your Kitchen?
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
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
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
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
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.
Is the vegetarian keto diet safe for everyone to try?
The vegetarian keto diet can be safe for most healthy individuals, but it is essential to consult with a medical professional before starting the diet plan. The keto diet involves a significant reduction in carbohydrate intake, which can lead to potential side effects, especially for individuals with certain medical conditions or on certain medications. It is crucial to get personalized advice before starting a new diet plan.
Can I follow a vegetarian keto diet if I have a history of eating disorders?
Individuals with a history of eating disorders should approach any new diet plan with caution and seek guidance from a medical professional. The strict dietary restrictions of the keto diet may trigger disordered eating behaviors in some individuals, and it is essential to prioritize overall health and well-being over any specific diet plan.
How can I ensure I am getting enough nutrients on a vegetarian keto diet?
A well-planned vegetarian keto diet can provide all the necessary nutrients for the body. However, it is essential to pay close attention to macronutrient and micronutrient intake and incorporate a variety of healthy fats, proteins, and vegetables into the diet. Consulting with a registered dietitian can be helpful in developing a balanced and nutritious meal plan.
Can I exercise while following a vegetarian keto diet?
Exercise is an essential component of overall health and can be included while following a vegetarian keto diet. However, it is crucial to listen to your body and adjust exercise intensity and frequency as needed, especially during the initial phases of the diet plan. Adequate hydration and proper nutrition are also crucial to support exercise performance and recovery.
Can I maintain the weight loss achieved through a vegetarian keto diet?
Maintaining weight loss achieved through any diet plan requires a long-term commitment to healthy eating and lifestyle habits. After completing a vegetarian keto diet plan, it is essential to gradually reintroduce carbohydrates and incorporate a balanced diet plan to prevent weight regain. Regular physical activity and stress management techniques can also support weight maintenance.
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.
- 7 Day, Keto, Meal, Plan, Vegetarian
