7-Day Vegetarian Keto Diet Meal Plan & Menu
List of Bad Carbs to Remove From Your Pantry
The bad carbs to get rid of are heavily processed, high-carb foods such as those that contain white sugar and white flour. These foods include:
- White Pasta
- White Rice
- White Bread
- Low-Fiber, Sugar-Added Cereals
- Non-Diet Sodas
- Potatoes, Yams, Sweet Potatoes, Corn, and Carrots
- Fruit Juices
If you must use an item from this bad carbs list, buy it the day you plan to use it. Do not store it in your pantry for future use.
Good, Low-Carb Foods to Keep in Your Pantry
After you’ve eliminated all the bad carbs from your pantry, stock up on the following good carbs:
Soy and Vegetable Proteins
- Beans and Legumes – Stock up on canned and dry versions. Always rinse canned beans and legumes in cold water before use to remove any added salt.
- Tofu – Although firm tofu has more protein, you should also keep softer versions on hand for recipes that require blending. These include recipes for sauces, soups, ice creams, puddings, and spreads. Tofu textures range from silken, soft, firm, and extra firm.
- Tempeh – This soy-based product is firm and has more protein, fiber, and calories than tofu. Use it as you would any meat substitute.
- Soy Protein Powder and Vegetable Protein Powder – These powders are good for adding extra protein to recipes. These proteins typically contain at least 20 grams of protein per scoop, 1 to 2 grams of fat, and no carbs.
Other Meat Substitutes
- Meatless Bacon & Sausages – Always read the ingredients to choose the brands with the lowest carbs.
- Sandwich Slices – Use these slices the way you would meat-based cold cuts.
- Chicken Substitutes & Fish Substitutes – Avoid the breaded versions to keep the carbs as low as possible.
- Soy Burgers – Although burger crumbles can be shaped into burger patties, soy burger save prep time because they are already formed.
- Tofu Dogs & Vegetable Dogs – There are several varieties of tofu and vegetable dogs available, so read the ingredients to choose those with the fewest carbs.
- Seitan – This is a high-protein, wheat-based meat substitute that can be used instead of tofu. Seitan is good for those who don’t have problems digesting gluten.
Condiments, Spices & Seasoning Groups
- Salts & Peppers – Experiment with a variety of salts and peppers.
- Blended Seasonings – Select salt-free and salt-added versions of your favorites. Options include Mexican, Italian, Creole, French, Asian, Indian, Lemon-pepper and more.
- Soy Sauce
- Assorted Herbs and Spices, including: Ginger, Cumin, Oregano, Garlic, Onion, Cilantro, Basil, and Sesame Seeds
- Sriracha Sauce – This is a spicy Asian hot sauce that can also be used as a dipping sauce.
- Mustards – Dijon and Stone-ground versions
- Soy Mayonnaise
Oils and Vinegars
- Extra Virgin Olive Oil – Use this antioxidant-rich oil for cooking and in salad dressings.
- Canola Oil – Use this heart-healthy oil for baking, sauteing, and marinating.
- Grapeseed Oil – This oil contains vitamin E and is good for roasting, stir-frying and sauteing
- Peanut Oil – This oil contains healthy plant fats and is good for deep frying, roasting and sauteing.
- Coconut Oil – This oil helps control blood sugar and is good as a for cooking and as a butter substitute in baking.
- Palm Shortening – This shortening is made when the saturated fats are separated from palm oil. It’s a good non-dairy butter-substitute.
- Assorted Vinegars, including: Apple Cider Vinegar, Balsamic Vinegar, Red Wine Vinegar, and Rice Vinegar
You can also make your own flavored oils and vinegars by adding your desired spices and allowing the flavors to marinate for at least 24 hours before using.
Other Good Carb Additions for Your Pantry
- Soy Flour – Use this for baking or to thicken sauces. Since soy flour doesn’t bind well, combine it with whole wheat flour for the best results.
- Whole Grain Bread – Read the labels to make sure you buy low-carb, high-protein brands.
- Splenda (sucralose) – This artificial sugar is made from real sugar, so it has a taste that is closer to real sugar than other artificial sugars.
- Soy Milk – Buy this in plain or vanilla-flavored, but avoid the ready-made chocolate version because it usually contains too many carbs. Instead, make your own by adding unsweetened cocoa powder to plain or vanilla soy milk. To sweeten, add Splenda to taste.
- Nut, Olive, & Avocado Butters – These items make filling substitutes for vegetable oils in many recipes.
- Nuts – Although nuts are a low-carb food, they are high in fat, so be diligent about portion control when snacking on them
- Fruits – Do no drink fruit juices. Be careful with high-carb fruits such as bananas. Do not eat more than one a day.
- Vegetables – Eat a wide variety of different types. Remember to eliminate, or limit, high-carb vegetables such as corn, carrots, potatoes, sweet potatoes, and yams.
Since even the high-carb fruits and vegetables are nutritious, you should be able to experiment with eating no more than one of them a day without sabotaging your diet.
7-Day Vegetarian Keto Diet Meal Plan & Menu
- Breakfast: High-Fiber Cereal with Fruit
- Lunch: Spicy Black Bean Soup with a Green Salad
- Snack: Vegetable Spring Rolls Wrapped in Romaine Lettuce with a Spicy Peanut Sauce
- Dinner: Spinach Pie with Walnut Crust. Serve with a Vegetable Salad
- Dessert: Red Grape Truffles with an Almond Crust
- Breakfast: Oatmeal with Fruit
- Lunch: Indonesian-Spiced Tempeh and Vegetable Salad
- Snack: Celery Stuffed with Hummus and Sun-Dried Tomatoes
- Dinner: Black Bean and Sesame-Stuffed Portobello Mushrooms. Serve with Mixed Vegetable Salad
- Dessert: Apple and Zucchini Cake
- Breakfast: Spinach and Mushroom Frittata
- Lunch: Vegetable Chef Salad with Tofu
- Snack: Roasted Eggplant Dip with Whole Grain Crackers
- Dinner: Roasted Eggplant Lasagna with Spinach Pesto
- Dessert: Poached Pears with Chocolate Sauce
- Breakfast: Tofu Benedict
- Lunch: Crunchy Vegetable Slaw. Serve with Moroccan Spiced Lentil Soup
- Snack: Jicama Sticks with Jalapeno Hummus
- Dinner: Portobello Patties with Parsley and Cilantro Sauce. Serve with a Vegetable Salad
- Dessert: No-Crust Apple Crumb Pie
- Breakfast: Scrambled Tofu
- Lunch: Cajun Tempeh Chicken Salad. Serve with Spicy Creole Gumbo with Collard Greens.
- Snack: Spinach and Artichoke Dip with Assorted Raw Vegetable for Dipping.
- Dinner: Vegetarian Sloppy Joes (Ground Portobello Mushrooms mixed with Vegetable Burger). Serve with a Green Vegetable Salad.
- Dessert: Blueberry Soy Cheesecake with Granola Crust
- Breakfast: Coffee and Chocolate Smoothie (Soy Milk and Cocoa Powder with Splenda)
- Lunch: Four Hearts Salad (made with Hearts of Palm, Romaine Heart, Artichoke Heart, and Celery Hearts). Serve with Split Pea Soup with Cabbage and Soy Bacon Bits.
- Snack: Mushrooms stuffed with Spinach and Pine Nuts
- Dinner: Stuffed Eggplant. Serve with a Vegetable salad
- Dessert: Walnut and Fudge Truffles
- Breakfast: Tofu and Strawberry Smoothie
- Lunch: Summer Vegetable Bisque. Serve with Soy Egg Salad (serve on a bed of lettuce).
- Snack: Cucumber Slices with Mushroom and Olive Tapenade
- Dinner: Vegetable Burgers with Black Bean Sauce. Serve with Green Vegetables Salad.
- Dessert: Chocolate Silk Pie with Almond Crust.
Guidelines for a Moderate Ketogenic Diet
There are many types of ketogenic diets. The strictest versions may limit your carb intake to no more than 20 grams a day.
Although lower carb diets typically result in more and faster weight loss, most people can’t stay on those diets for the long-term.
Following a moderate ketogenic diet is the best way to stick with a diet that will help you lose or maintain weight, and become as healthy as possible.
Use the following as a guidelines for the best results:
- Daily Carb Allowance – no more than 50 grams.
- Daily Fiber Allowance – 25 to 35 grams
- Daily Fat Grams – 50 to 60 grams
- Daily Calorie Count – 1,400 to 1,500