A vegetarian diet is an evidence-based way to likely better your overall health, and it can be especially beneficial for weight loss. Many people also use the ketogenic diet for weight loss, which is a low-carb high-fat way of eating which is said to help people shed unwanted pounds and keep them off. Combining the two might be an effective weight loss strategy if you’re looking for something new.
Meal planning is key to succeeding on any dietary regimen, so if you’re trying a vegetarian keto diet for weight loss, here is a 7-day meal plan that can help jumpstart your efforts.
Why Is a Vegetarian Keto Meal Plan Good for Weight Loss?
Following a vegetarian keto meal plan may be an effective way to lose weight because it:
1. Eliminates High-Calorie Foods
A vegetarian keto meal plan eliminates the animal-based foods such as dairy, eggs, and meat. These foods are often higher in calories than plant-based alternatives, meaning that following a vegetarian keto plan can help you reduce your overall calorie intake.
2. Lowers Carbohydrate Intake
Carbohydrates aren’t the most energy-dense macronutrient (fats are), but their calories can add up quickly. The refined kind is particularly bad for weight-loss, as it’s quickly digested and doesn’t contain much fiber, so you don’t feel full as long after eating them. The keto diet eliminates this problem by restricting carbohydrates and replacing them with high-fat, plant-based alternatives such as avocados, nuts, and seeds.
3. Increases Fiber Intake
High-fiber foods are essential for weight loss, as they help fill you up without providing excessive amounts of calories (4). The vegetarian keto meal plan is based on high-fiber plant-based foods such as nuts, seeds, and legumes. These foods are packed with essential nutrients and are also low in calories, which can help you reach your weight-loss goals.
4. Promotes Healthy Eating Habits
Following a vegetarian keto meal plan encourages healthy eating habits and helps you become mindful of what you’re consuming. It encourages you to eat more nutrient-dense, whole foods and eliminates unhealthy processed snacks.
This plan helps you become familiar with the right kinds of foods to eat for health and weight-loss, which can help you stick to your plan for the long term.
Read More: The Best Keto Gluten-Free Recipes For Breakfast, Lunch, Dinner, And Dessert
Does a Vegetarian Keto Meal Plan Burn Fat?
Burning fat refers to the process of breaking down fat cells for energy, and it’s a crucial part of any successful weight-loss plan. It’s a process that’s triggered by eating fewer calories than your body needs.
The keto diet has become increasingly popular over the years, and one of its main purported benefits is that it is believed to help kick-start the fat burning process. But can following a vegetarian keto meal plan also help you burn fat?
Some would say that the answer is yes! A vegetarian keto meal plan encourages your body to enter a state of ketosis, which is when your body starts to burn fat for energy instead of carbohydrates. When you follow a vegetarian keto meal plan, you’ll be consuming foods that are high in fat and low in carbohydrates (1).
This helps your body enter a state of ketosis, which is when your body switches from using carbohydrates for energy to using fat. This has helped some people lose weight. In addition to following a vegetarian keto meal plan, you should also focus on being active.
Exercise helps burn fat and can help speed up your weight loss. Aim to get in at least 30 minutes of exercise per day. This can include walking, running, strength training, or any other form of activity that you enjoy.
What Is The Best High Protein Vegetarian Meal Plan on Keto?
The best high protein vegetarian meal plan on Keto is one that incorporates plenty of healthy fats, moderate amounts of plant-based proteins and limited amounts of carbohydrates.
To do this, focus on eating a variety of plant-based proteins such as nuts, seeds, legumes and tempeh. Also, consider adding vegan sources of protein such as tofu and seitan, which are both excellent sources of plant-based proteins.
In addition, incorporate healthy fats into your meals such as olive oil, avocado, nuts and seeds. These are all great sources of monounsaturated or polyunsaturated fats, which are beneficial for heart health (3).
Carbohydrates
For carbohydrates, choose whole grains and legumes such as quinoa, brown rice, farro, buckwheat and lentils. These are high in fiber and provide the body with sustained energy throughout the day.
How much carbohydrate you should eat on a keto diet depends on the type of keto diet, but generally speaking, it is recommended to keep carbohydrate intake between 10-20 percent of total calories.
Incorporate low-carbohydrate vegetables like leafy greens, broccoli, cauliflower and zucchini into your meals. These are rich in vitamins and minerals and can help to fill you up when combined with protein and fats (6).
Healthy as they may be, fruits can be high in sugar and should be limited. While on your keto diet, limit your fruit intake to 1-2 servings per day or opt for lower sugar fruits such as berries.You’ll also have to decide which type of vegetarian keto diet you want to follow.
There are many options, such as the Standard Keto Diet (SKD), Targeted Ketogenic Diet (TKD) and Cyclical Ketogenic Diet (CKD) (5). Other options centered around the vegetarian lifestyle include the lacto-ovo vegetarian, pescatarian and vegan ketogenic diets. Each of these has its own pros and cons that should be considered before starting a vegetarian keto diet.
Stay Hydrated
Make sure to stay hydrated throughout the day with plain water and herbal teas. Avoid sugary drinks, alcohol and juices.Overall, the best high protein vegetarian meal plan on Keto can be customized to fit your individual needs and preferences.
Healthy Fats
However, it is important to remember to focus on healthy fats, moderate amounts of plant-based proteins and limited carbohydrates. By following these guidelines, you can create a high protein vegetarian meal plan that is both tasty and beneficial for your overall health.
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How to Start Keto Vegetarian Diet Meal Plan
Starting a keto vegetarian diet meal plan might be an effective way to lose weight, gain energy and improve your overall health.
Here are some tips to help get you started.
- Start tracking what you eat. Keeping a food diary can be an effective way to understand how much and what type of food you are eating. You can also use an app, spreadsheet or even a notebook to write down everything you eat and drink.
- Gradually reduce your carbohydrate intake. Carbs can be difficult to give up, so try reducing the amount of carbohydrates you eat gradually over time. Focus on eating healthier types of carbohydrates such as vegetables and whole grains.
- Learn a thing or two about labels. Understanding nutrition labels can help you make healthier choices. Look for words such as whole grain and avoid foods with added sugar or trans fat.
- Get creative in the kitchen. Explore new, healthy ingredients and recipes to add variety to your diet. Try vegetarian keto variations of dishes you would normally make with animal products.
- Meal plan and prep. Preparation is key for any successful diet. Meal planning and prepping can help keep you on track and make it easier to stay on your keto vegetarian meal plan.
Sample Vegetarian Keto Diet Meal Plans
Not sure where to start? Here are some sample vegetarian keto meal plans to get you started.
7-Day Vegetarian Keto Meal Plan Without Eggs
Eggs are a great source of high-quality protein, but they’re not suitable for everyone. Here’s a 7-day meal plan without eggs that you can try.
Day One
- Breakfast: Chia seed pudding with almond milk, berries and nuts
- Lunch: Grilled paneer cheese, roasted Brussels sprouts and cauliflower
- Snack: Cucumber slices topped with nut butter
- Dinner: Zucchini noodles with tempeh, spinach and tomatoes
Day Two
- Breakfast: Avocado toast with spinach and tomato
- Lunch: Broccoli and mushroom stir-fry
- Snack: Celery sticks with almond butter
- Dinner: Stuffed portobello mushrooms with zucchini, onion and peppers
Day Three
- Breakfast: Coconut yogurt with chia seeds, walnuts and cacao nibs
- Lunch: Grilled tofu, steamed broccoli and cauliflower
- Snack: Cucumber slices with hummus
- Dinner: Quinoa bowl with black beans, tomatoes and avocado
Day Four
- Breakfast: Smoothie bowl with almond milk, blueberries and cashew butter
- Lunch: Spinach salad with grilled tempeh
- Snack: Celery sticks with almond butter
- Dinner: Spaghetti squash with roasted red pepper sauce and chickpeas
Read More: 8 Deliciously Different Keto Avocado Recipes Worth Trying
Day Five
- Breakfast: Low-carb breakfast eggless muffins with almond milk
- Lunch: Grilled paneer cheese, roasted eggplant and zucchini
- Snack: Cucumber slices with nut butter
- Dinner: Zucchini noodles with tempeh, spinach and tomatoes
Day Six
- Breakfast: Keto-friendly pancake with almond milk, berries and nuts
- Lunch: Broccoli and mushroom stir-fry
- Snack: Celery sticks with almond butter
- Dinner: Stuffed portobello mushrooms with zucchini, onion and peppers
Day Seven
- Breakfast: Overnight oats with almond milk, chia seeds and nuts
- Lunch: Grilled tofu, steamed broccoli and cauliflower
- Snack: Celery sticks with hummus
- Dinner: Quinoa bowl with black beans, tomatoes and avocado
The Bottom Line
A vegetarian keto diet meal plan might be an effective way to lose weight, gain energy and improve your overall health. It’s important to choose nutrient-dense foods such as vegetables, nuts and seeds to ensure you’re getting all the necessary vitamins and minerals. Meal planning and prepping can make it easier to stay on track with your vegetarian keto diet.
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SOURCES:
- A plant-based diet for overweight and obesity prevention and treatment (2017,nih.gov)
- Carbohydrates and Blood Sugar (n,d,harvard.edu)
- Dietary fat: Know which to choose (2023,nih.gov)
- Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study (2019,ih.gov)
- Ketogenic diets: Boon or bane? (2017,nih.gov)
- MyPlate—The Vegetable Group: Vary Your Veggies (2018,pubs.numsu.edu)
- The Chemistry of the Ketogenic Diet: Updates and Opportunities in Organic Synthesis (2021,nih.gov)
