Keto Diet can be confusing at times!
I mean, it can be taxing to cross-check whether every ingredient you are adding to your dishes is keto-friendly or not!
Your Ketogenic Diet should comprise only those foods with very low or no carbohydrate content, a high amount of healthy fats, and enough proteins.
I agree it is a difficult combination of macronutrients to find!
Things can be even more difficult if you are a vegetarian because most keto-friendly foods are not vegetarian. They include non-vegetarian foods such as meat, fish, etc.
Hence, finding the right choice of keto food can get only more difficult for you if you plan to stick to a vegetarian diet.
It can even be time-consuming when you decide what you want to cook for today or the next day or plan your menu for a week.
You certainly do not want to add any food item to your shopping list that might hamper your efforts to get into ketosis and lose weight.
You do not want to make the mistake of adding an ingredient to your dishes while cooking that could take you a step backward due to its high-carb content.
If these concerns keep you from enjoying the numerous health benefits of the keto diet, itโs time you get to lay your hands on a well-planned diet that meets the macronutrient target set by it.
Hereโs a 2-week vegetarian keto diet plan that follows the rules of this diet so that you need not scratch your head over whether the ingredients you are consuming are keto-friendly or not.
Before we begin with this 2-week vegetarian keto diet plan, let me first answer some common questions that most keto dieters may have.
We will also learn some basic rules you need to follow so that your efforts yield the desired fruits, I mean lots of pounds lost!
Read These FAQs Before You Get Started With The 2-week Vegetarian Keto Diet Planโฆ
1. Can I Interchange The Meals Provided in This Plan?
You may switch the diet plan for any particular entire day with another. While swapping, make sure you interchange all the 3 meals of a day with those of any other day!
This will ensure that each day you eat foods that provide you the appropriate ratio of macronutrients needed for you to get into ketosis faster.
If you switch only one meal of a day with that of another, there is a chance that you are depriving yourself of any one nutrient while overconsuming another.
For example, letโs have a scenario when you switch only breakfasts of 2 different days, one of which is high in proteins and another high in fats.
In this case, the remaining 2 meals of these 2 days are designed to compensate for the amount of these macronutrients so that the total amount of fats and proteins on each day remains the same.
But, when you switch breakfast of one day with another, your combined intake of one macronutrient for that particular day might increase and another nutrient decrease.
Hence, while switching meals, make a swap for the entire day, not just one particular meal!
2. Do I Need to Take Any Supplement?
Yes, you may. A very-low-carb keto diet can result in electrolyte imbalances due to the increased uptake of glycogen stored in your body.
When your body uses glycogen stores, it tends to lose more water from the kidneys stored in the body and glycogen.
When your body loses water, it also eliminates some electrolytes such as sodium, potassium, magnesium, and calcium.
These electrolytes perform vital functions in your body. The loss of these nutrients can affect the efficient functioning of the organs. (*)
Hence, taking a supplement that replenishes these electrolytes is recommended.
Additionally, you can enter into ketosis faster by using supplements such as MCT oil and powder, Perfect Keto – Exogenous Ketones.
These supplements contain medium-chain triglycerides, which can promote the production of ketone bodies, thus supporting your efforts to lose weight.
3. I Work Out Regularly, Will This Diet Meet My Protein Requirements?
If you are a hardcore gym enthusiast, an athlete, or a bodybuilder, you might have to increase your protein intake.
This diet plan is suitable for adults having low to moderate physical activities.
Hence, you may have to make small adjustments to meet your higher demand for proteins. Some vegetarian options for your bodyโs protein requirement include:
- Almonds
- Dairy products
- Spinach
- Broccoli
- Kale
- Sprouts
- Brussel Sprouts
- Mushrooms
- Artichokes
#4. I Suffer From Chronic Constipation; Will This Diet Add to My Discomfort?
No, this diet is designed to include lots of fibers that can stimulate bowel movements and ease constipation.
Hence, you need not worry about this diet plan worsening your existing complaints!
In case you suffer from severe constipation, you may increase the intake of high-fiber foods such as:
- Spinach
- Avocadoes
- Cheese
- Coconut oil
5. What Should I Do When I Do Not Feel Hungry?
If you don’t feel hungry at lunch or dinner time, don’t eat! You can skip these meals.
However, if you do not feel hungry for breakfast, at least drink a glass of milk or eat a low-carb fruit such as:
- Avocados
- Cantaloupe
- Honeydew
- Cucumbers
- Peaches
- Iceberg Lettuce
Skipping breakfast is not recommended when your primary aim of following a keto diet is to lose weight.
If you donโt eat anything for breakfast, your blood sugar levels can plummet further.
It can make you feel very weak and in dire need of an instant source of energy!
This can also make you feel hungrier later and cause an intense craving for a high-carb food that would provide an immediate energy source.
This may affect your keto diet and ruin your efforts!
Now that we have had a look at the basic rules to follow, letโs begin our journey with a 2-week vegetarian keto diet plan:
2-Week Vegetarian Keto Diet Plan
Day #1:
1. Breakfast: Chocolate Keto Smoothie
Get recipe: wholesomeyum.com
Nutritional value:
- Calories: 570 kcal
- Total carbs: 6.2 grams
- Net carbs: 4.4 grams
- Fiber: 1.8 grams
- Protein: 34.5 grams
- Fat: 46 grams
- Magnesium: 45 mg
- Potassium: 560 mg
2. Lunch: Egg Stuffed Avocado
Get recipe: downshiftology.com
Nutritional value:
- Calories: 616 kcal
- Total carbs: 15.3 grams
- Net carbs: 4.8 grams
- Fiber: 10.6 grams
- Protein: 16.5 grams
- Fat: 56.8 grams
- Magnesium: 63 mg
- Potassium: 959 mg
3. Dinner: Zucchini With Pesto
Get recipe: deliciouslittlebites.com
Nutritional value:
- Calories: 475 kcal
- Total carbs: 4.5 grams
- Net carbs: 3.7 grams
- Fiber: 2.8 grams
- Protein: 22.6 grams
- Fat: 33.6 grams
- Magnesium: 16 mg
- Potassium: 418 mg
Day #2:
1. Breakfast: Vanilla Keto Smoothie Nutritional value
- Calories: 566 kcal
- Total carbs: 5.6 grams
- Net carbs: 5.1 grams
- Fiber: 0.5 grams
- Protein: 34.6 grams
- Fat: 45.2 grams
- Magnesium: 26 mg
- Potassium: 598 mg
2. Lunch: Classic Tri-color Salad Nutritional value
- Calories: 581 kcal
- Total carbs: 17.7 grams
- Net carbs: 8.6 grams
- Fiber: 9 grams
- Protein: 19.2 grams
- Fat: 50.7 grams
- Magnesium: 70 mg
- Potassium: 942 mg
3. Dinner: Greek Frittata Nutritional value
- Calories: 385 kcal
- Total carbs: 5.5 grams
- Net carbs: 3.2 grams
- Fiber: 2.7 grams
- Protein: 10.6 grams
- Fat: 30.9 grams
- Magnesium: 56 mg
- Potassium: 318 mg
Day #3:
1. Breakfast: Perfect Spinach and Feta Omelet Nutritional value per omelet
- Calories: 659 kcal
- Total carbs: 9.7 grams
- Net carbs: 7 grams
- Fiber: 2.8 grams
- Protein: 30.9 grams
- Fat: 55.5 grams
- Magnesium: 107 mg
- Potassium: 997 mg
2. Lunch: 2 Pesto Egg Muffins Served With Big Green Salad Nutritional value per muffin
- Calories: 250 kcal
- Total carbs: 3.7 grams
- Net carbs: 2.3 grams
- Fiber: 1.4 grams
- Protein: 13.7 grams
- Fat: 20.4 grams
- Magnesium: 38 mg
- Potassium: 278 mg
Nutritional Value Per Bowl of Salad
- Calories: 140 kcal
- Total carbs: 4.4 grams
- Net carbs: 2.9 grams
- Fiber: 1.4 grams
- Protein: 1.7 grams
- Fat: 13.8 grams
- Magnesium: 18 mg
- Potassium: 316 mg
3. Dinner: Scrambled Eggs With Mushrooms Nutritional value
- Calories: 521 kcal
- Total carbs: 19.7 grams
- Net carbs: 9.6 grams
- Fiber: 9 grams
- Protein: 19.1 grams
- Fat: 50.6 grams
- Magnesium: 50 mg
- Potassium: 942 mg
Day #4:
1. Breakfast: Quick Frittata with Tomatoes and Cheese Nutritional value
- Calories: 435 kcal
- Total carbs: 7.4 grams
- Net carbs: 6.2 grams
- Fiber: 1.2 grams
- Protein: 26.7 grams
- Fat: 32.6 grams
- Magnesium: 32 mg
- Potassium: 414 mg
2. Lunch: Vegetarian Keto Lasagna Nutritional value per Lasagna
- Calories: 474 kcal
- Total carbs: 14.1 grams
- Net carbs: 8.7 grams
- Fiber: 5.4 grams
- Protein: 20.8 grams
- Fat: 38 grams
- Magnesium: 81 mg
- Potassium: 752 mg
3. Dinner: Vegetarian Keto Burger Nutritional value per burger
- Calories: 637 kcal
- Total carbs: 18.8 grams
- Net carbs: 8.7 grams
- Fiber: 10.1 grams
- Protein: 23.7 grams
- Fat: 55.1 grams
- Magnesium: 116 mg
- Potassium: 874 mg
Day #5:
1. Breakfast: Kidney Bean And Cheese Salad Nutritional value
- Calories: 619 kcal
- Total carbs: 8.7 grams
- Net carbs: 7 grams
- Fiber: 1.8 grams
- Protein: 32.9 grams
- Fat: 55.5 grams
- Magnesium: 107 mg
- Potassium: 987 mg
2. Lunch: Avocado Tuna Salad Nutritional value
- Calories: 230 kcal
- Total carbs: 4.7 grams
- Fiber: 2.4 grams
- Net carbs: 1.3 grams
- Protein: 12.7 grams
- Fat: 20.6 grams
- Magnesium: 28 mg
- Potassium: 298 mg
3. Dinner: Broccoli Rice Nutritional value per serving
- Calories: 547 kcal
- Total carbs: 21.5 grams
- Net carbs: 15.9 grams
- Fiber: 7.6 grams
- Protein: 17.7 grams
- Fat: 55.5 grams
- Magnesium: 64 mg
- Potassium: 908 mg
Day #6:
1. Breakfast: Herbs Omelet Nutritional value per omelet
- Calories: 550 kcal
- Total carbs: 4.2 grams
- Net carbs: 3.4 grams
- Fiber: 1.8 grams
- Protein: 32.5 grams
- Fat: 49 grams
- Magnesium: 42 mg
- Potassium: 590 mg
2. Lunch: Easy Egg and Avocado Salad Nutritional value per bowl of salad
- Calories: 436 kcal
- Total carbs: 13.7 grams
- Net carbs: 6.1 grams
- Fiber: 7.6 grams
- Protein: 17 grams
- Fat: 36.3 grams
- Magnesium: 60 mg
- Potassium: 875 mg
3. Dinner: Cauli Rice Nutritional value
- Calories: 574 kcal
- Total carbs: 14.1 grams
- Net carbs: 7.7 grams
- Fiber: 5.3 grams
- Protein: 20.9 grams
- Fat: 38 grams
- Magnesium: 61 mg
- Potassium: 652 mg
Day #7:
1. Breakfast: Brussels Sprouts With Mint And Basil Nutritional value
- Calories: 506 kcal
- Total carbs: 6.6 grams
- Net carbs: 5.1 grams
- Fiber: 0.9 grams
- Protein: 32.6 grams
- Fat: 45.2 grams
- Magnesium: 16 mg
- Potassium: 588 mg
2. Lunch: Chickpea Salad Nutritional value per bowl of salad
- Calories: 606 kcal
- Total carbs: 14.3 grams
- Net carbs: 3.8 grams
- Fiber: 9.6 grams
- Protein: 19.5 grams
- Fat: 50.8 grams
- Magnesium: 53 mg
- Potassium: 909 mg
3. Dinner: Eggplant Pizza Nutritional value
- Calories: 369 kcal
- Total carbs: 21.6 grams
- Net carbs: 7.6 grams
- Fiber: 5 grams
- Protein: 15.4 grams
- Fat: 26.8 grams
- Magnesium: 38 mg
- Potassium: 642 mg
Day #8:
1. Breakfast: White Bean & Eggs Nutritional value
- Calories: 439 kcal
- Total carbs: 8.4 grams
- Net carbs: 5.2 gram
- Fiber: 1.2 grams
- Protein: 29.7 grams
- Fat: 32.6 grams
- Magnesium: 31 mg
- Potassium: 404 mg
2. Lunch: Tofu Scramble with Mushrooms Nutritional value
- Calories: 697 kcal
- Total carbs: 19.8 grams
- Net carbs: 8.9 grams
- Fiber: 16.1 grams
- Protein: 23.7 grams
- Fat: 45.1 grams
- Magnesium: 116 mg
- Potassium: 844 mg
3. Dinner: Prosciutto & Egg Roll Nutritional value
- Calories: 574 kcal
- Total carbs: 13.1 grams
- Net carbs: 5.7 grams
- Fiber: 8.4 grams
- Protein: 22.8 grams
- Fat: 38 grams
- Magnesium: 91 mg
- Potassium: 752 mg
Day #9:
1. Breakfast: Kidney Beans With Avocado Nutritional value
- Calories: 335 kcal
- Total carbs: 6.4 grams
- Net carbs: 5.2 grams
- Fiber: 1.2 grams
- Protein: 24.7 grams
- Fat: 31.6 grams
- Magnesium: 32 mg
- Potassium: 314 mg
2. Lunch: Quick Keto McMuffin Nutritional value per McMuffin
- Calories: 626 kcal
- Total carbs: 9.4 grams
- Net carbs: 2.9 grams
- Fiber: 6.5 grams
- Protein: 26.5 grams
- Fat: 54.6 grams
- Magnesium: 130 mg
- Potassium: 405 mg
3. Dinner: Beetroot Salad Nutritional value
- Calories: 374 kcal
- Total carbs: 11.1 grams
- Net carbs: 5.7 grams
- Fiber: 4.4 grams
- Protein: 21.8 grams
- Fat: 36 grams
- Magnesium: 81 mg
- Potassium: 552 mg
Day #10:
1. Breakfast: Cinnamon Oatmeal Nutritional value
- Calories: 459 kcal
- Total carbs: 7.7 grams
- Net carbs: 5 grams
- Fiber: 2.8 grams
- Protein: 31.9 grams
- Fat: 55.9 grams
- Magnesium: 117 mg
- Potassium: 997 mg
2. Lunch: Cheesy Low-carb “Risotto” Nutritional value per Risotto
- Calories: 366 kcal
- Total carbs: 11.6 grams
- Net carbs: 7.6 grams
- Fiber: 4 grams
- Protein: 17.4 grams
- Fat: 28.8 grams
- Magnesium: 48 mg
- Potassium: 682 mg
3. Dinner: Spinach and Mushroom salads Nutritional value per bowl of salad
- Calories: 623 kcal
- Total carbs: 15.7 grams
- Net carbs: 6.7 grams
- Fiber: 9 grams
- Protein: 19.8 grams
- Fat: 55.5 grams
- Magnesium: 128 mg
- Potassium: 1305 mg
Day #11:
1. Breakfast: All-Day Vegetarian Keto Breakfast Nutritional value
- Calories: 423 kcal
- Total carbs: 12.7 g
- Net carbs: 5.7 g
- Fiber: 8 g
- Protein: 19.4 g
- Fat: 45.5 g
- Magnesium: 129 mg
- Potassium: 1315 mg
2. Lunch: Carrot and Capsicum Salad Nutritional value
- Calories: 374 kcal
- Total carbs: 9.1 grams
- Net carbs: 5.7 grams
- Fiber: 3.4 grams
- Protein: 20.8 grams
- Fat: 38 grams
- Magnesium: 71 mg
- Potassium: 702 mg
3. Dinner: Cinnamon Fruit Oatmeal Nutritional value
- Calories: 526 kcal
- Total carbs: 9.5 grams
- Net carbs: 2.9 grams
- Fiber: 6.6 grams
- Protein: 16.5 grams
- Fat: 53.6 grams
- Magnesium: 130 mg
- Potassium: 415 mg
Day #12:
1. Breakfast: Cream Cheese Pancakes Nutritional value
- Calories: 635 kcal
- Total carbs: 8.4 grams
- Net carbs: 7.2 gram
- Fiber: 1.2 grams
- Protein: 25.7 grams
- Fat: 32.3 grams
- Magnesium: 22 mg
- Potassium: 414 mg
2. Lunch: Quinoa Burritos Nutritional value
- Calories: 454 kcal
- Total carbs: 14.1 grams
- Net carbs: 7.7 grams
- Fiber: 5.4 grams
- Protein: 21.8 grams
- Fat: 38 grams
- Magnesium: 91 mg
- Potassium: 652 mg
3. Dinner: Bean and Tomato Burger Nutritional value
- Calories: 566 kcal
- Total carbs: 23.7 grams
- Net carbs: 16.1 grams
- Fiber: 7.6 grams
- Protein: 16 grams
- Fat: 36.4 grams
- Magnesium: 50 mg
- Potassium: 775 mg
Day #13:
1. Breakfast: Veg Rolls Nutritional value per roll
- Calories: 470 kcal
- Total carbs: 5.2 grams
- Net carbs: 4.8 grams
- Fiber: 1.9 grams
- Protein: 24.5 grams
- Fat: 45 grams
- Magnesium: 35 mg
- Potassium: 500 mg
2. Lunch: Authentic Greek Salad Nutritional value per bowl of salad
- Calories: 323 kcal
- Total carbs: 11.3 grams
- Net carbs: 8 grams
- Fiber: 3.3 grams
- Protein: 9.3 grams
- Fat: 27.8 grams
- Magnesium: 37 mg
- Potassium: 454 mg
3. Dinner: Fried Eggs With Tomatoes Nutritional value
- Calories: 306 kcal
- Total carbs: 15.6 grams
- Net carbs: 5.6 grams
- Fiber: 4 grams
- Protein: 17.5 grams
- Fat: 25.8 grams
- Magnesium: 58 mg
- Potassium: 652 mg
Day #14:
Breakfast: Cheese Quesadilla Nutritional value
- Calories: 523 kcal
- Total carbs: 11.7 g
- Net carbs: 6.7 g
- Fiber: 8 g
- Protein: 18.4 g
- Fat: 45.5 g
- Magnesium: 119 mg
- Potassium: 315 mg
Lunch: Cheese Frittata Nutritional value
- Calories: 726 kcal
- Total carbs: 10.4 grams
- Net carbs: 4.9 grams
- Fiber: 6.5 grams
- Protein: 16.5 grams
- Fat: 53.6 grams
- Magnesium: 120 mg
- Potassium: 405 mg
Dinner: Eggs and Asparagus Nutritional value
- Calories: 369 kcal
- Total carbs: 11.9 grams
- Net carbs: 7.8 grams
- Fiber: 9 grams
- Protein: 19.4 grams
- Fat: 27.8 grams
- Magnesium: 38 mg
- Potassium: 582 mg
In Summary
This 2-week vegetarian keto diet plan is designed to help you get into ketosis faster while also satisfying your taste buds. The recipes included here are delicious and healthy!
The low-carb content of these recipes is perfect for achieving the desired results for losing weight in a shorter duration.
