7-day vegetarian keto meal plan

7-day vegetarian keto meal plan

What is a keto diet?

A Keto diet means you need to have foods with very low carbs, high fats, and high protein. It is you are reducing carbohydrate intake and replacing it with fat and protein.

The reason is our body burns carbohydrates when it requires energy, but when there are very less carbs, our body starts burning fat to get the energy.

It turns fat into ketones in the liver, and it supplies the energy to your brain.

In another way, you can say that it drastically lowers our blood sugar level and insulin level. It can help us to lose weight significantly, and it also has some other health benefits like it helps to have clear skin, preventing heart diseases, and improving brain functions.

Difference between good and bad carbs:

Believe me, there is no rocket science to identify the carbs and choose which one you should consume and which one you should not, it is not just when are you on a keto diet, but we should always avoid bad carbs.

The good carbs are always easy to digest while the bad carbs are not. Good carbs will never make your blood sugar level high because it gets absorbed slowly into your blood, but bad carbohydrates are absorbed quickly into the system and increase your blood sugar level.

Difference between good and bad carbs

In good carbs fiber content is high, and there is very low cholesterol and saturated fat. But bad carbs always contain high cholesterol and saturated fat, and very low fiber as well. Good carbs are low in sodium while bad carbs are not. Good carbs can keep you fuller longer, bad carbs can make you hungry more often.

You can easily say that good carb is beneficial for our health because it can maintain your blood sugar, blood pressure, and cholesterol level, and assist in weight loss, while bad carbs can increase your blood sugar and cholesterol level and can make you obese. Complex carbs are good and simple carbs.

Here are some examples of good carbs,

Like whole grains, fruits, non-starchy vegetables, brown rice, oats, sweet potatoes, lentils, quinoa, etc. 

Some of the bad carbs examples are,

Refined grains like white bread, refined sugar, processed foods with sweeteners, candy, ice cream, potato chips, cereal, baked foods, etc.

 

List of carbs we should avoid in the keto diet plan:

Processed and packaged foods -

Cookies, biscuits, candies, cake, desserts, ice creams, pastries, soft drinks, cereals, ketchup, and pasta sauce.

Natural sweeteners-

Honey, and maple sugar.

Sweet fruits-

Banana, mango, grapes, pineapples, raisins, and dates.

Refines foods like-

White bread, white rice, and refined sugar. Veggies to avoid- potatoes, corn, carrots, baked beans, green peas, and black beans.

Beverages like-

Soda, lemonades, fruit beer, cola, protein shakes, etc.

List of low carb foods:

Eggs, tofu, salmon, coconut oil, avocado oil, butter, cheese, cream, yogurt, olive oil, almonds, pistachios, walnuts, cashews, pumpkin seeds, flax seeds, chia seeds.

Cauliflower, spinach, lettuce, tomatoes, eggplants, cabbage, peppers, berries, cucumbers, broccoli, celery, green onions, mushrooms, olive, okra, avocado, star fruit, etc.

Why bad carbs are not good?

Carbs are known to increase our blood sugar level, all carbs do the same, though the difference is that highly processed bad carbs are easy to absorb in our body, than the natural good carbs.

These carbohydrates are converted into glucose which is released into our blood and increases the level of blood sugar, it gives our body energy.

Then our pancreas releases insulin which helps our body to process the blood sugar to act as a fuel and produce energy in our body.

When we consume high carb foods it releases more glucose in our bloodstream and increases the production of insulin by the pancreas, to make the fuel.

But our body doesn’t require that much energy, and the blood glucose also doesn’t have the opportunity to break down, as a result, it makes us gain more weight.

This process is not healthy at all, even if you want to gain weight you should avoid bad carbs, cause not only is weight gain, but it can also increase the risk of cardiac diseases, and high blood pressure.

7-day vegetarian keto meal plan:

A Keto diet means very less carbohydrates and more fats and proteins, but in a vegetarian keto meal plan, you cannot have meat or fish which are good sources of proteins.

The proper amount of protein intake is necessary for the keto diet as you can face muscle loss if you would ignore protein. 

Normally vegan diet plans are free from dairy products and eggs, but we would suggest including these in your keto diet as these are rich in nutrients and provides less harm to the environment.

Day 1 keto meal plan, 

Breakfast-

• 1 cup of Bulletproof coffee, scrambled eggs with sausage, cooked in butter.

Lunch-

• Cauliflower rice (brown rice) and shallow fried paneer cooked in olive oil.

Dinner-

• 2 chapati made with whole grain or keto atta, bhindi ki sabzi.

Day 2 keto meal plan,

Breakfast-

• 1 cup of black tea, 1 hard-boiled egg, and 2 slices of whole-grain bread with peanut butter.

Lunch- 

• Sauteed zucchini, tomatoes, bell pepper, onion in olive oil, 2 cups brown rice.

Dinner- 

• 2 chapati made with whole grain or keto atta, with stir-fried veggies and paneer bhurji.

Day 3 keto meal plan, 

Breakfast-

• 1 cup of Bulletproof coffee, a handful of nuts with pumpkin seeds, 1 cup of berries.

Lunch-

• Butter garlic mushroom, with 2 cups of brown rice.

Dinner- 

• Air-fried broccoli/ sauteed broccoli in olive oil, with 2 keto atta chapati.

Day 4 keto meal plan, 

Breakfast-

• 1 glass of lukewarm water with lemon juice, keto dosa with keto coconut chutney.

Lunch-

• Cauliflower coconut curry, with 2 cups of brown rice.

Dinner- 

• Dahi tadka with, with 2 keto atta chapati.

Day 5 keto meal plan, 

Breakfast- 

• 1 cup of Bulletproof coffee, broccoli tofu bhurji.

Lunch- 

• Baingan ka bharta, with 2 cups of brown rice.

Dinner- 

• Keto tadka dal, with 2 keto atta chapati.

Day 6 keto meal plan, 

Breakfast-

• 1 cup of black tea/keto tea keto French toast.

Lunch- 

• keto Uttapam.

Dinner- 

• Broccoli tomato soup, 2 slices of butter-toasted brown bread.

Day 7 keto meal plan, 

Breakfast-

• 1 glass of lukewarm water with lemon juice, and mushroom omelet.

Lunch- 

• Fruit salad, with boiled Kabuli chana.

Dinner- 

• Quinoa khichdi, with papad (baked/ fried in keto oil).

Some keto recipes are for you-

Bulletproof coffee:

Ingredients-

• 1 cup brewed coffee
• 1 tsp MCT oil
• 1 tsp Grass-fed/unsalted butter

Recipe-

Brew 1 cup of bulletproof coffee beans
Add brewed coffee, MCT oil, and unsalted butter into the blender and blend for 20-30 seconds.
Serve hot in a cup and enjoy your Bulletproof coffee.

It contains 230-260 kcal calories.

 

Benefits- 

Bulletproof coffee can be healthy if you would take it with a balanced diet, because it is very low in carbs and protein, high in saturated fat, and also contains high calories.

prep time- 2 minutes

Cook time- 5 minutes

total time- 7 minute

 

Cauliflower rice: 

Click here to get the full recipe of healthy and low-carb Cauliflower rice.

Butter garlic mushrooms:

Butter garlic mushrooms

Ingredients-

• 500 grams button mushrooms
• 4-5 cloves of chopped garlic
• 2 tablespoons unsalted butter
• 1 tablespoon of olive oil
• 1 tsp rock salt
• ½ tsp black pepper powder
• Chopped parsley

Butter Garlic Mushroom Recipe-

1. Place a non-stick pan over high flame, and add olive oil into the pan.
2. When the oil gets hot add the finely chopped garlic, salt, and pepper in it and stir until fragrant.
3. Then add the mushrooms and stir well, after 2 minutes add the butter and mix until it coats well on the mushrooms.
4. Once the mushrooms are nice and soft, reduce the heat and cover the pan with a lid, so that the liquid can evaporate.
5. After at least 10 minutes remove the lid and if the mushrooms are completely cooked and get brown turn off the gas and garnish with some freshly chopped parsley.
6. Serve hot with some brown rice or chapatis.

This keto recipe contains almost 270 kcal calories.

prep time- 5 minutes

Cook time- 20 minutes

total time- 25 minutes

Keto Dosa with coconut chutney:

Keto Dosa with coconut chutney

Ingredients-

• Almond flour 20 g
• Coconut milk 30ml
• Salt to taste
• Cumin powder ½ tsp
• Asafetida/ Hing
• Olive oil/ coconut oil 1 tablespoon
• Coconut meat100 g
• Ginger paste 2 tsp
• Green chilli 2
• Dried chilli 1
• Curry leaves 5-6
• Mustard seeds ½ tsp

Keto-Dosa Recipe-

1. Add the almond flour into a mixing bowl, add coconut milk in it and mix well, then add some salt to taste and ½ tsp of cumin powder, a pinch of asafoetida, and mix well.
2. Pour the batter in equal parts on an oiled non-stick pan and spread to make dosa. Turn the heat to medium, after one side of the dosa gets brown fold the dosa and remove it to a plate.

Coconut chutney recipe-

1. Gride coconut, chilli, ginger, and water, and add some salt to taste in the mixture.
2. Heat a pan and add some coconut oil when the oil is hot add some mustard seeds, curry leaves, asafoetida, and red dead chilli in it. When the oil started sputtering pour it into the mixture and mix, and serve it with the Keto Dosa.

Cauliflower coconut curry:

Cauliflower coconut curry

Ingredients-

• Cauliflower 3 cups
• Coconut oil 3 tablespoon
• Chopped onion (1 medium)
• Chopped tomatoes (1 large)
• Coconut milk 1 cup(medium)
• Ginger paste 1 tablespoon
• Turmeric powder 2tsp
• Red chilli powder 2 tsp
• Cumin powder 1 tsp
• Coriander powder ½ tsp
• Garam masala powder ¼ tsp
• Salt to taste
• Chopped parsley

Cauliflower Coconut Curry Recipe-

1. Add 2 tablespoons coconut oil into the pan, when the oil is hot add chopped cauliflowers, and add some salt to taste, and turmeric powder. Fry the cauliflowers on a medium flame until gets brown and soft.
2. When it’s ¾ cooked drain the excess oil and remove it to a plate.
3. Add the remaining oil into the pan when it’s hot add the chopped onions, stir until it gets translucent and gets brown, and add ginger paste fry until the raw smell is gone. Then add the chopped tomatoes and mix well.
4. When the tomatoes get mushy and soft add the spices turmeric powder, cumin powder, coriander powder, and chili powder mix well and stir until it starts separating oil. Add salt to taste and some water (1/2 cup).
5. Add the fried cauliflower into the gravy, mix well and add the garam masala powder and cover the pan for 10 minutes.
6. Now add the coconut milk and bring the curry to a boil. Then reduce the flame and cover the pan for minutes more.
7. Garnish with fresh coriander leaves and serve hot with chapati or brown rice.

Dahi tadka:

Ingredients-

• Curd/Dahi 1 cup
• Olive oil 1 tablespoon
• Cumin 2 tsp
• Chopped garlic 2 cloves
• Red dried chili 1
• Turmeric powder ½ tsp
• Red chili powder ½ tsp
• Curry leaves 7-8
• A pinch of Asafoetida
• Chopped coriander leaves

Recipe-

1. Add the oil into the pan, when it’s hot add the cumin seeds and let it splutter.
2. Then add the chopped garlic and stir, when the garlic gets brown add the dried chili and asafoetida and curry leaves stir for a few seconds.
3. Then add the spices turmeric and red chili powder and some salt to taste, mix well, and turn off the gas.
4. Take the curd into a mixing bowl and add the tempering into it and mix well.
5. It’s a great low-carb recipe that you can have with rice or with roti.

Keto tadka dal

Ingredients-

• Red split lentils 50g
• Ghee 3 tsp
• Turmeric powder 2 tsp
• Red chili powder 2 tsp
• Chopped garlic 1 clove
• Green chili 2
• Cumin seeds 1 tsp
• Salt to taste

Recipe-

1. Wash the lentils with water properly then keep it aside, then put the ghee into the pan and keep the flame medium, add cumin seeds when it starts to crackle, add chopped garlic and stir until gets brown.
2. Then add the turmeric and red chili powder and the green chili, Sautee for a minute.
3. Now add the washed dal into the pan and stir for a minute then add 2 cups of water and cover the pan with a lid. Cook on a low flame for 20 minutes, until the dal is completely cooked.
4. Remove the lid after 20 minutes and stir the dal gently.
5. You can add some more ghee on the top, and garnish it with chopped coriander leaves. Your keto tadka dal is ready.

Keto Uttapam:

Keto Uttapam

Ingredients-

• Almond flour 1½ cups
• Coconut milk 1 cup
• Olive oil 3 tablespoon
• 1tsp baking powder
• Salt to taste
• Chopped onion ½ cup
• Chopped tomatoes ¼ cup
• Chopped green chili 2
• Chopped curry leaves 5-6

Keto Uttapam Recipe-

1. Add the almond flour, baking powder, coconut milk, a pinch of salt, and 1 tsp olive oil into a mixing bowl and mix well.
2. Heat a pan on medium flame and add 1 tsp olive oil and spread well.
3. When the oil is hot add 4 tablespoons of the batter into the pan and top with some of the chopped vegetables, add some more oil on the edges and cook for 1 minute.
4. Then flip it over and for more than 30 seconds on a medium flame until it’s cooked, then remove it to a serving plate.
5. Repeat this process for the rest of the batter and your keto uttapams are ready to enjoy.

Rules to follow in the Indian keto diet plan:

Reduce carbs-

Avoid artificial sweeteners-

Add non-starchy vegetables to your diet plan-

Eat seeds and nuts-

Including these in the keto diet plan is very much beneficial.

Include protein in a diet plan-

In the keto diet, our body burns body fat to create energy, it is very important to include protein to prevent muscle loss when you are on the keto diet.

Always use healthy oil in meals-

There are some healthy oils that you can include in the ketogenic diet. These oils are easy to metabolize and turn into useful energy. Some of the keto-friendly oils are Olive oil, Coconut oil, Flaxseed oil, and Avocado oil.

Eat homemade food more often-

Usually, we can not count the calories of store-bought foods or foods from the restaurants. It can have unhealthy fats and carbs. When in homemade foods we can maintain the calories and other nutrients which is very important in the keto diet.

Try intermitted fasting-

Intermitted fasting helps you to intake fewer calories which helps you to meet the goal of the keto diet, it also helps to boost metabolism and helps to lose weight.

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FAQ:

How can I reduce my tummy in 7 days?

To reduce tummy in 7days, you need to include exercise in your daily routine, reduce bad carbs and start consuming good carbs, drink enough water in a day, have a high protein breakfast every day, and start having detox drinks like green tea, black coffee, black tea.

What are the 5 foods that burn belly fat?

There are many kinds of foods, some contain good carbs and good fats, some are rich in protein, and some contain antioxidants that would help you to burn belly fat. Some foods are great for weight loss, 5 of them are 1. Eggs, 2. Low carb fruits, 3. non-starchy veggies, 4. Low-fat dairy products, 5. Nuts.

How much can you lose on Keto in 2 weeks?

It depends on your body weight; you will lose more if your body weight was more in the starting. Although one can lose 1-5 kgs or more in a week.

Why am I gaining weight on a vegetarian diet?

Some vegan alternatives contain more carbs than protein. Or it can be a result that you are consuming more calories than your body can use and it’s leading you to gain more weight, these extra calories can come from carbs, fats, or proteins.

How can I reduce my stomach fat?

Eat foods with more soluble fibers, eat a high protein diet, drink more detox drinks, stop eating foods with artificial sweeteners, stop eating processed and fast foods, don’t drink too much alcohol, do exercise every day, and reduce stress levels.

Are chickpeas keto?

Generally, chickpeas aren’t keto-friendly, half carbs of chickpeas contain almost 13 grams of carbs.

Do you lose more weight on keto or vegetarian?

Studies have shown that following the keto diet is slightly more effective than the other weight loss low-fat diets. People who followed the keto diet lost almost more 2 pounds than people following other diet plans.