7 DAY VEGETARIAN MEAL PLAN


Going low-carb as a vegetarian or trying vegetarianism as a low-carber can be tough. Both diets are restrictive, and putting them together can seem a little masochistic at first, but low-carb vegetarians report massive successes in achieving health goals and being able to take advantage of low-carb’s numerous benefits.

Variety helps with staying on any diet, but that statement has never been truer than it is with low-carb vegetarianism.

Here is niKETO’s 7 day vegetarian meal plan.

Please note, vegetarian diets allow for the consumption of animal byproduct foods such as cheeses and eggs. This meal plan will include cheese, other dairy, and eggs. Also, for vegetarian low-carb it is recommended you aim more for the 35 grams of carbs per day than traditional low-carb’s 20 grams per day goal. This is due to the fact that a plant-based diet will naturally carry more carbs and the extra 15 grams is still well within the carb scale buffer zone.

(nutritional information is per serving)

DAY 1

BREAKFAST

Pesto Scrambled Eggs

  • 3 eggs

  • 1 tbsp pesto

  • 1 tbsp butter

  • 2 tbsp soured cream

  • ¼ tsp salt

  • ¼ tsp ground black pepper

Whisk the eggs with the salt and pepper. Add butter to hot pan. Pour whisked eggs in greased pan. Keep on low heat, stirring constantly. Add the pesto and mix in.

Take off the heat, spoon sour cream in, and mix well with the eggs.

Net Carbs: 3g | Fat: 42g | Protein: 20g

SNACK

Low-Carb Crackers

  • 1 egg

  • 2 tbsp cream cheese

  • ¼ tsp baking powder

  • ½ tbsp onion powder

  • pinch of salt

Separate the egg whites into one bowl and the egg yolks into another. Whisk the egg whites until very firm and peaks form. In the yolks bowl, add the cream cheese and whisk until there are no lumps of cream cheese left. Add the baking powder and whisk again.

Gently fold the egg white mixture and egg yolk mixture together.

Line a baking tray with baking parchment or silicon sheet, to stop them from sticking.

Spoonmixture onto tray in cracker rounds shape. Cook at 350˚F for 5-10 minutes until golden brown

Makes 3 servings

Net Carbs: 1g | Fat: 6g | Protein: 2g

LUNCH

Thin crust White Pizza

Crust:

  • ½ cup almond flour

  • ¼ cup unflavored protein powder

  • ½ cup parmesan cheese, grated

  • 1 egg

  • ¼ tsp salt

Topping:

  • 2 tbsp cream cheese

  • 1 tbsp cream, heavy whipping

  • 1 tsp onion powder

  • ⅓ cup feta cheese, crumbled

  • ½ cup hard type cheese, grated

  • 1 small red onion

  • ¼ cup olives, seedless

  • 1 tbsp extra virgin olive oil

Set oven to 400˚F. Place all the dry ingredients for the crust into a bowl and mix well. Add the egg and process well using your hand.

Line a baking sheet or a medium skillet with a parchment paper. Spread the batter evenly using a hand roll or your fingers until very thin. Place in the oven and bake for 10-15 minutes until lightly golden.

Meanwhile, prepare the white sauce. Mix the cream cheese, cream, and onion powder until well combined.

Peel and slice the onion, crumble the feta, and grate the hard cheese. Chop the olives if needed. When the crust is done, remove from the oven. Spread the white sauce on top.

Add the crumbled feta, hard cheese, onion and olives. Place back in the oven and bake for about 10 minutes. When done, remove from the oven and cut into quarters using a pizza cutter or sharp knife. Drizzle with olive oil.

Makes 4 servings

Net Carbs: 5g | Fat: 30g | Protein: 20g

DINNER

Mushroom Risotto

  • 4½ cups riced cauliflower

  • 3 tbsp coconut oil, divided

  • 1 lb portabello mushrooms, thinly sliced

  • 1 lb white mushrooms, thinly sliced

  • 2 shallots, diced

  • ¼ cup vegetable broth

  • ½ tsp salt

  • ½ tsp ground black pepper

  • 3 tbsp finely chopped chives

  • 4 tbsp butter

  • ⅓ cup parmesan cheese, grated

Place cauliflower florets in a food processor and pulse into small pieces of "rice" (or you can use a cheese grater). Heat 2 tablespoons oil in a large saucepan over medium-high heat. Add the mushrooms and cook until soft, about 3 minutes. Remove mushrooms and their liquid, and set aside.

Add 1 tablespoon oil to skillet, and stir in the shallots. Cook 1 minute. Add cauliflower rice, stirring to coat with oil, about 2 minutes. Add broth to the riced cauliflower and stir until the broth is absorbed. Stir for about 5 minutes.

Remove from heat, and stir in mushrooms with their liquid, butter, chives, and parmesan. Season with salt and pepper to taste.

Makes 4 Servings

Net Carbs: 8g | Fat: 17g | Protein: 11g

Daily Total: Net Carbs: 17g | Fat: 95g | Protein: 53g

DAY 2

BREAKFAST

  • 4 eggs

  • 2 tbsp full fat Greek yogurt

  • 3 tbsp coconut flour

  • ¼ tsp baking powder

  • ½ cup Cheddar cheese, shredded

  • Salt and pepper to taste

Set oven to 375˚ F. Put eggs, yogurt, and salt into a bowl and whisk it all until blended. Add the coconut flour and baking powder and mix smooth. Then add the cheese and ground pepper and stir together. Divide batter into cupcake pan and place in the oven for a 20 minutes, rotating the tray 10 minutes into bake.

Makes 8 servings

Net Carbs: 2g | Fat: 30g | Protein: 19g

SNACK

Macadamia Nuts

  • 1 Cup of macadamia nuts

Nuts are a vegetarian’s best friend on low-carb. Macadamia nuts provide ample fat, electrolytes, and are great for satiety.

Net Carbs: 7g | Fat: 85g | Protein: 11g

LUNCH

Falafel in Tahini Sauce

Falafel:

  • 1 cup cauliflower, pureed

  • ½ cup ground almonds

  • 1 tbsp cumin, ground

  • ½ tbsp coriander, ground

  • ½ tsp cayenne pepper

  • 1 clove garlic, minced

  • 2 tbsp parsley, chopped

  • 2 eggs

  • 3 tbsp coconut flour

  • 2 tbsp olive oil

  • 1 tsp salt

Tahini sauce:

  • 2 tbsp tahini paste

  • 3 tbsp water

  • 1 tbsp lemon juice

  • 1 clove garlic, minced

  • ½ tsp salt

Falafel:

Add cauliflower to a food processor and pulse until it’s blended into a grainy texture. Grind almonds the same way to same texture. Combine the ground cauliflower and ground almonds in a medium bowl. Add the rest of the ingredients and stir until well blended.

Heat olive oil until sizzling. Form the mix into 8 three-inch patties.

Fry them until browned on one side and then flip and cook the other side.

Tahini sauce:

Blend all ingredients in a bowl.

Makes 8 servings

Net Carbs: 34g | Fat: 20g | Protein: 12g

DINNER

Stuffed Eggplants

  • 6 small eggplants

  • 4 tbsp olive oil, divided

  • 2 red onions, chopped

  • 4 garlic cloves, minced

  • 3 tbsp parsley, chopped

  • 1 green bell pepper, seeded & chopped

  • 4 tomatoes, chopped

  • 1 tsp cumin, ground

  • 1 tbsp tomato paste

  • salt to taste

  • ground black pepper to taste

Set oven to 450°F. Line a baking sheet with foil or parchment and brush with olive oil. Use a vegetable peeler to remove wide strips of the eggplant skin.

Cut the eggplants open lengthwise, but don't slice completely through them, so they open like a book. Sprinkle each eggplant with salt and coriander. Place on the baking sheet and bake for 20 minutes or until the outer skin begins to wilt and wrinkle. Remove from the oven and set aside.

While eggplants cook, heat 2 tablespoons of the olive oil over medium heat in a large skillet and add the onions. Cook, stirring occasionally, for a few minutes, then add the bell pepper and garlic. Continue to cook until the vegetables are tender and have collapsed, about 10 minutes. Season with salt and pepper, then stir in the chopped tomato, sugar, cumin, tomato paste and parsley.

Cook for further 5 minutes, then set aside.

Reduce oven temperature 350°F. Arrange the eggplants in the baking dish so that each one is butterflied open. Season with salt and fill with the onion and tomato mixture. Then drizzle with remaining olive oil. Add two tablespoons of water to the baking dish and bake for about 40 - 45 minutes.

Makes 6 servings

Net Carbs: 10g | Fat: 12g | Protein: 9g

Daily Total: Net Carbs: 19g | Fat: 147g | Protein: 51g

DAY 3

BREAKFAST

Frittata

  • 4 eggs

  • ½ cup heavy whipping cream

  • ¼ white onion, finely chopped

  • 1 cup spinach

  • 1 cup red bell pepper, chopped

  • 3 oz. cheddar cheese, shredded

  • ½ tbsp. garlic salt

Set oven to 400˚F. Whisk the eggs and cream together. Lightly sauté all veggies together then add them with garlic salt to the egg and cream mixture and stir thoroughly. Pour mixture into a greased baking dish and cover it with shredded cheese. Place it in the oven for 25 minutes or until you get the color and consistency you like.

Makes 4 servings

Net Carbs: 5g | Fat: 39g | Protein: 29g

SNACK

Green Tea Frappe

  • 8 oz. green tea

  • 1 tbsp. chia seeds

  • 1 tbsp. heavy whipping cream

  • ice

Make a tall mug of green tea and let cool. Grind the ice in blender then add green tea, the chia seeds, and heavy cream and blend until smooth and frothy.

Net Carbs: 3g | Fat:10g | Protein: 3g

LUNCH

Buffalo Wedges

  • 2 rutabagas, peeled

  • 4 tbsp. butter

  • 1/2 tsp. salt

  • 1/2 tsp. onion powder

  • 1/8 tsp. black pepper

  • 1/2 cup buffalo wing sauce

  • 2 green onions – chopped

  • ¼ cup low-carb blue cheese dressing

Set oven to 400F°. Line a baking sheet with parchment paper.

Cut peeled rutabagas into wedges. Melt butter and mix in salt, onion, powder, and black pepper. Coat rutabaga wedges liberally with seasoned, melted butter. Line wedges in a single layer on baking sheet. Bake for 30 minutes.

Remove from oven, toss with buffalo wings sauce, place back in oven and bake for an additional 15 minutes.

Makes 4 servings

Net Carbs: 9g | Fat: 15g | Protein: 3g

DINNER

niKETO Avocado Greek Salad

Dressing:

  • ¼ cup olive oil

  • 2 tablespoons red wine vinegar

  • 1 teaspoon minced garlic (or 1 large garlic clove, minced)

  • 2 teaspoons dried oregano

  • 1/4 teaspoon salt

Salad:

  • 5 Persian cucumbers

  • 2 small vine ripened tomatoes, cut into wedges

  • 1 green pepper (capsicum), deseeded and sliced

  • 1/2 red bell pepper, deseeded and sliced

  • ½ red onion, sliced thinly

  • 7 oz creamy feta cheese, cubed

  • ½ cup pitted kalamata olives

  • 1 large avocado, diced

Whisk together dressing ingredients.

Mix together all of the salad ingredients in a large bowl. Toss with dressing.

Makes 4 servings

Net Carbs: 6g | Fat: 27g | Protein: 10g

Daily Total: Net Carbs: 23g | Fat: 91g | Protein: 45g

DAY 4

BREAKFAST

niKETO Almond Joy Cereal

  • 1 tbsp butter

  • 1 tbsp toasted unsweetened coconut

  • 1 tbsp toasted slivered almonds

  • 1 egg

  • 1 tbsp coconut flour

  • 1 pinch ground psyllium husk powder

  • 1 pinch salt

  • 1 tsp sweetener

  • 4 tbsp coconut cream

Combine all ingredients in saucepan over low heat. Stir constantly until thickened.

Serve with a dash of cinnamon, coconut cream, and fresh berries.

Net Carbs: 5g | Fat: 37g | Protein: 11g

SNACK

Guacamole Deviled Eggs

  • 3 hard-boiled eggs

  • 1 avocado

  • ¼ cup cilantro, finely chopped

  • 2 tbsp white onion, finely chopped

  • ½ tbsp lime juice

  • ½ tsp salt

  • ½ tsp. cayenne pepper (if you like spicy guac)

  • seasoning salt, for garnish

Cut eggs in half lengthwise and remove yolks. Mash yolks and avocado together in a mixing bowl until smooth, unless you prefer chunky guacamole, then leave some smaller chunks. Mix in the onion, cilantro, cayenne, salt, and lime juice.

Scoop guacamole filling into pitted egg halves. Sprinkle with seasoning salt as garnish.

Makes 6 servings

Net Carbs: 6g | Fat: 13g | Protein: 7g

LUNCH

Creamy Dill Cucumber Salad

  • 1 cucumber, thinly sliced

  • ¼ red onion, thinly sliced

  • ¼ cup mayo

  • tbsp. lemon juice

  • tbsp. minced fresh dill

  • ¼ tsp. garlic powder

  • salt and pepper, to taste

Mix all ingredients in a bowl until cucumbers are well coated and ingredients are combined.

Net Carbs: 5g | Fat: 14g | Protein: 7g

DINNER

Vegetarian Mac and Cheese

  • 1 head cauliflower, cut into florets

  • 3 tbsp butter, divided

  • 1 cup cheddar cheese, shredded

  • ¼ cup heavy whipping cream

  • ¼ cup unsweetened almond milk

  • salt to taste

  • black pepper to taste

Set oven to 450. Line a baking sheet with foil.

Melt 2 tbsp of the butter and toss the cauliflower in the butter until coated. Season with as much or as little salt and black pepper as you’d like. Then arrange the florets on the baking sheet and roast them for about 10 minutes, until crisp.

In a sauce-pot, on medium heat combine the cheddar cheese, heavy cream, milk, and remaining tablespoon of butter, stirring frequently. Heat until the mixture is smooth.

Toss cauliflower with the cheese sauce and eat.

Makes 4 servings

Net Carbs: 7g | Fat: 23g | Protein: 11g

Daily Total: Net Carbs: 23g | Fat: 87g | Protein: 36g

DAY 5

BREAKFAST

niKETO German Pancakes

  • 6 gggs

  • ¼ cup heavy whipping cream

  • ¼ cup almond flour

  • ¼ tsp. salt

  • ¼ tsp cinnamon

  • 1 tbsp. powdered stevia

  • 4 tbsp. butter

Set oven to 400˚ F. Place butter in 9x9 glass dish. Place pan in oven to melt butter while you mix up the rest of the ingredients. Combine eggs, cream, flour, salt, and flavorings in blender. Blend on high for 30 seconds or until batter is smooth. Remove melted butter from oven and spread butter evenly along bottom and sides of pan.

Pour batter into the hot dish. Place dish in oven and cook 20 - 25 minutes, until golden and puffy. Top with butter, sugar-free syrup, berries, or savory toppings.

Makes 2 Servings

Net Carbs: 2g | Fat:28g | Protein: 23g

SNACK

Spicy Avocado

  • 1 avocado, sliced

  • tobasco sauce

  • salt

Avocados are a vegetarian low-carber’s best friend. They carry a good fat content, which vegetarians can have a hard time getting enough of.

Sprinkle avocado slices with salt and drizzle with Tabasco for a spicy kick.

Net Carbs: 4g | Fat: 23g | Protein: 3g

LUNCH

Italian Baked Mushrooms

  • 1 lb. portobello mushrooms

  • 2 cups parmesan cheese, grated

  • 1 can tomatoes, unsweetened

  • 2 tbsp garlic butter

  • 2 tbsp basil

  • 1 tbsp parsley

  • 1 tsp oregano

  • ¼ tsp. salt

  • ¼ tsp. pepper

Set oven to 400˚F. Slice the mushrooms. Heat the garlic butter in a skillet over medium heat and coat the bottom. Add mushrooms, salt, and pepper and cook until mushrooms are done, lightly fried. Then take the cooked mushrooms and lay them in a baking tray.

Next, mix the basil, parsley, tomatoes with the oregano and salt and pepper to taste. Pour mixture over mushrooms in baking tray. Top with grated parmesan cheese and place in the oven for 25 minutes or until cheese browns.

Makes 4 servings

Net Carbs: 7g | Fat: 15g | Protein: 14g

DINNER

niKETO Fettuccini Alfredo

Pasta:

  • 2 eggs

  • 1 oz cream cheese

  • pinch of salt

  • pinch of garlic powder

  • 1/8 tsp black pepper

Sauce:

  • 1 oz mascarpone cheese

  • 1 tbsp grated parmesan cheese

  • 1 tbsp butter

Pasta:

Blend the eggs, cream cheese, salt, garlic powder, and pepper in a blender. Pour into a butter-greased 8 x 8 pan. Bake at 325˚F for 8 minutes or until just set.

Remove and let cool for about 5 minutes.

Using a spatula, gently release the sheet of “pasta” from the pan. Roll it up and slice with a sharp knife into 1/8 inch thick slices. Gently unroll and set aside.

Sauce:

Combine the mascarpone, parmesan cheese, and butter in a small bowl. Microwave on high for 30 seconds. Whisk. Microwave on high another 30 seconds.

Whisk again until smooth (this may take a minute because the sauce will have separated. Keep whisking, and it will come back together.) Add the pasta to the hot sauce and toss gently. Serve.

Net Carbs: 2g | Fat: 47g | Protein: 19g

Daily Total: Net Carbs: 15g | Fat: 113g | Protein: 59g

DAY 6

BREAKFAST

Crepes

  • 4 eggs

  • ¼ cup unsweetened almond milk

  • 1 tbsp coconut flour

  • ½ avocado

  • ¼ cup onions

  • ¼ cup tomatoes

  • ¼ tsp salt

  • 2 tbsp coconut oil

Combine eggs, almond milk, flour, and salt and mix until smooth. Heat coconut oil in skillet on medium heat.

Pour batter into skillet and roll it around until it’s spread out into a thin layer. Cook until golden and cooked thoroughly.

Let cool, then roll tomatoes, avocado, and onions in egg sheet for savory crepes.

Makes 2 servings

Net Carbs: 3g | Fat:27g | Protein: 11g

SNACK

Zing! Zucchini Chips

  • 2 zucchinis

  • 1 lime’s worth of lime juice

  • 1 tbsp olive oil

  • ½ tsp chili powder

  • ½ tsp salt

Set oven to 230˚F. Mix lime juice and chili pepper in a small bowl. (if you want spicier chips up the chili powder to 1 tsp).

Slice the zucchini into thin chips. Toss the zucchini chips in the chili pepper lime mixture.

Spread the zucchini chips out on a cookie sheet lined with parchment paper. Make sure not to overlap the chips. Drizzle with oil and sprinkle with salt, making sure to cover every chip. Cook for 40-50 minutes until golden and crispy.

Makes 4 servings

Net Carbs: 3g | Fat: 10g | Protein: 1g

LUNCH

Veggie Sushi

  • 4 nori seaweed sheets

  • half an avocado, sliced

  • .25 cup cucumber, sliced

  • .25 cup of cauliflower rice, steamed

Spread the cauliflower rice on the nori, then roll your avocado and cucumber ingredients up in the seaweed sheets and wet the edge to hold them together.

Net Carbs: 7g | Fat: 26g | Protein: 27g

DINNER

Spaghetti and Mushroom Sauce

  • 1 large spaghetti squash, baked

  • 2 tbsp butter

  • 450g mushrooms, sliced

  • 1 small onion, chopped

  • ½ cup raw cashew butter

  • 2 tbsp dijon mustard

  • 1 tbsp fresh sage, finely chopped

  • 1 tsp fresh thyme, finely chopped

  • 2 cups water

  • 1 cup baby spinach leaves

  • ½ tsp salt

  • ½ tsp black pepper

Making noodles:

Set oven to 350˚F. Poke holes in squash and bake in oven for 1 hour or until soft. Let cool, then cut in half and scrape the sqaush flesh out of husk with a fork to make long, stringy noodles.

Sauce:

Melt the butter over high heat and sauté mushrooms. Once mushrooms wilt add onion and let sweat for three minutes. Place raw cashew butter, dijon mustard, sage, thyme, salt and pepper in a mixing bowl and whisk until combined. Add water and whisk smooth.

Pour cream over the cooked mushrooms and onions, stir together and simmer over low heat. Add chopped spinach and mix in. Turn flame off and let the sauce sit to thicken. Once thick, stir.

Pour sauce over noodles and enjoy.

Makes 4 servings

Net Carbs: 16g | Fat: 28g | Protein: 12g

Daily Total: Net Carbs: 29g | Fat: 91g | Protein: 51g

DAY 7

BREAKFAST

Avocado Egg Boats

  • 1 egg

  • 1 medium avocado

  • 2 slices of cheese (your choice)

Soft boil the eggs so they have a gelatinous, orange center. Cut the Avocado in half and carefully peel the skin away then cut the soft boiled egg in half lengthwise and set the halves in the avocado’s pit space. Cover both sides with cheese slices, microwave for 30 seconds and enjoy your keto breakfast.

Net Carbs: 7g | Fat: 40g | Protein: 16g

SNACK

niKETO almond butter fat bomb

  • 3 oz Stevia sweetened chocolate chips

  • 6-7 wafers / 1oz of organic raw cacao butter, divided

  • 6 oz pure almond butter

  • 2 tbsp extra virgin coconut oil

  • 4 tbsp erythritol

  • 1 pinch of salt

  • 1/8 cup flaked almonds

Using a double boiler, melt chocolate chips with three wafers of cacao butter. Drizzle over silicone mold. Put in freezer for a few minutes until set. Toast flaked almonds in the oven or on stovetop. Melt remaining ingredients together, then pour into a blender and combine until smooth. Pour into mold. Sprinkle almonds on top, return mold to freezer.

Serving size 1 bomb

Net Carbs: 2g | Fat: 8g | Protein: 2g

LUNCH

Caprese Kabobs

  • 2 cups cherry tomatoes

  • 2 cups baby mozzarella cheese balls

  • 2 tbsp red or green pesto

  • 2 tbsp basil, chopped

  • ½ cup olives, pitted

Take the tomatoes, mozzarella, and olives, and mix them with the pesto then alternate them on shish kebab skewers. If using wooden skewers, try soaking the skewers to prevent splinters.

Garnish with fresh chopped basil.

Net Carbs: 7g | Fat:30g | Protein: 24g

DINNER

niKETO Super Green Curry Peanut Soup

  • ½ cup plain peanuts

  • 2 cups water

  • ½ cup green peas

  • 2 cups fresh kale

  • 1 ½ tbsp green curry paste

  • 1/2 tsp salt

  • ground pepper

  • ½ package firm tofu, diced

  • 1 7 oz package of shirataki noodles

  • 1 spring onion, sliced

Combine peanuts, water, peas, kale, curry paste, salt, and pepper in a blender. Blend until smooth. Pour into a saucepan over medium-high heat until it comes to a simmer, then turn heat to low and simmer one minute.

Heat skillet over medium-high heat. Drain noodles and sauté in hot skillet without oil until moisture has evaporated and noodles become a traditional noodle consistency. Place a half cup of noodles in a bowl, pour soup over top.

Top with tofu and spring onion.

Makes 2 servings

Net Carbs: 10g | Fat:22g | Protein: 19g

Daily Total: Net Carbs: 26g | Fat: 100g | Protein: 61g


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