Vegetarian 7-Day Keto Meal Plan
A meat-free week of keto meals built on eggs, cheese, tofu, and low-carb veg, about 13-20g net carbs a day.
Built by Barron Hansen · Last updated July 2026
This plan is for anyone doing keto without meat, poultry, or fish. Every meal leans on vegetarian staples: eggs, cheese, tofu, nuts, avocado, and low-carb vegetables. It keeps net carbs low while giving you plenty of protein and fat to stay full.
Portions are a starting point, not a rule. Batch-cook the egg muffins and egg bake early in the week so breakfasts are grab-and-go, and adjust serving sizes up or down to match your own calorie and macro targets.
Roughly 13-20g net carbs and 1,600-1,900 calories per day from the listed meals. Adjust portions to your own macro targets.
The 7-day plan
- Breakfast: Spinach and Cheddar Egg Muffins (2)~1.4g
- Lunch: Caprese salad with fresh mozzarella, tomato, basil, and olive oil~6g
- Dinner: Zucchini and Cheddar Egg Bake Squares~3.6g
- Snack: Simple Avocado Guacamole with cucumber slices~2.1g
- Breakfast: Coconut Vanilla Chia Pudding~5.2g
- Lunch: Egg salad (3 eggs, mayo, mustard) over romaine~2g
- Dinner: Tofu stir-fry with broccoli, mushrooms, and sesame oil~8g
- Snack: Small handful of almonds~3g
- Breakfast: Three-egg cheese omelet cooked in butter~2g
- Lunch: Halloumi pan-fried with sauteed zucchini~5g
- Dinner: Zucchini and Cheddar Egg Bake Squares~3.6g
- Dessert: Chocolate Cream Cheese Mousse~3.5g
- Breakfast: Spinach and Cheddar Egg Muffins (2)~1.4g
- Lunch: Avocado and two boiled eggs with sea salt and olive oil~3g
- Dinner: Tofu and cauliflower rice bowl with peanut sauce~9g
- Snack: Cheddar cheese cubes and a few walnuts~2g
- Breakfast: Full-fat Greek yogurt with a few raspberries~6g
- Lunch: Zucchini and Cheddar Egg Bake Squares~3.6g
- Dinner: Palak paneer over cauliflower rice~8g
- Snack: Simple Avocado Guacamole with celery sticks~2.1g
- Breakfast: Coconut Vanilla Chia Pudding~5.2g
- Lunch: Caprese salad with fresh mozzarella, tomato, and basil~6g
- Dinner: Cauliflower and cheddar frittata with mixed greens~6g
- Snack: Rosemary Cheddar Almond Flour Drop Biscuits (1)~2.6g
- Breakfast: Spinach and Cheddar Egg Muffins (2)~1.4g
- Lunch: Loaded avocado with feta, cucumber, and olive oil~5g
- Dinner: Tofu stir-fry with bok choy and mushrooms~8g
- Dessert: Chocolate Cream Cheese Mousse~3.5g
Shopping list
Proteins (meat-free)
- Eggs (2 dozen)
- Firm tofu (2 blocks)
- Paneer
- Halloumi
Dairy & Fats
- Butter
- Cheddar
- Fresh mozzarella
- Parmesan
- Cream cheese
- Feta
- Full-fat Greek yogurt
- Heavy cream
- Olive oil
- Sesame oil
- Mayonnaise
Produce
- Spinach
- Zucchini
- Broccoli
- Cauliflower
- Avocados
- Tomatoes
- Fresh basil
- Cucumbers
- Celery
- Romaine lettuce
- Mixed greens
- Bok choy
- Mushrooms
- Raspberries
Pantry
- Chia seeds
- Coconut milk
- Almond flour
- Almonds
- Walnuts
- Natural peanut butter
- Cocoa powder
- Vanilla extract
- Dried rosemary
- Sea salt
- Low-carb sweetener
Make the week easier
- Bake the egg muffins and the zucchini egg bake on Sunday. They keep in the fridge for four to five days and cover several breakfasts and quick lunches.
- Vegetarian keto can run low on sodium, so salt your food well and drink enough water, especially in the first week when you may lose water weight.
- Tofu, paneer, and halloumi are your protein anchors here. If a day feels light on protein, add an extra egg or a slice of cheese rather than reaching for higher-carb foods.
Dial in your targets
Calculate your own macros and adjust portions to match.
Browse all recipes
Swap any meal for another low-carb recipe you like better.
Net-carb figures are approximate and depend on your portions and brands. This plan is general information, not medical or nutritional advice. If you are pregnant, take medication, or have a health condition, talk to your doctor before changing how you eat.