Ketogenic diet is only for non-vegetarians – this statement is not true. Many vegetarians follow this diet and get a satisfactory result. You can find many blogs or journal, which share perfect keto diet without including eggs, meat, and fish.
Egg or some dairy products are the sources of proteins. You cannot avoid protein, and it is as same important as a carb. Due to insufficient of protein you can face muscle loss, and while you intake a small amount of protein, you burn fewer calories, and you feel hungry most of the time. So if you skip egg from your diet, how can you meet daily protein requirement? If you are vegetarian and follow a ketogenic diet, can keep beans, tofu, soy protein powder, etc. in your food chart.
The foods, which are the source of protein, should be included in a proper ketogenic meal plan. Some keto diet followers consume low protein food in fear, and they think that consuming high protein food will lead them to distract the way of ketosis. But it is not true. You need to intake enough protein when you are on a keto diet.
Why is ketosis important for Vegetarian?
Ketogenic diet or ketosis has long been suggested to epilepsy and diabetic patients, but people also follow it for reducing excess weight. Like many non-vegetarians, some vegetarians suffer from obesity problem, and they try to lose weight by altering their diet.
Surprising, vegetarian diet includes high carb and less fat food that leads to gain weight. However the ketosis contains low carb and high-fat food, vegetarians should follow this diet to get rid obesity problem.
7 Days Ketogenic Diet Meal Plan for Vegetarians
Here we have discussed 7 days ketogenic Diet plan that can be helpful for every vegetarian who is willing to follow the keto diet.
Day #1
Breakfast: Cereal or corn flakes (contains high-fiber) and fruits
Lunch: Soy product like tempeh (Indonesian soy product) with vegetable salad.
Snacks: You may cook any dish with vegetables like vegetable roll includes Romaine lettuce. You may add spicy peanut sauce within it.
Dinner: Any dish with spinach like spinach pie with walnut and vegetable salad.
Dessert: Make a dessert with fruit like a truffle with red grapes and almond.
Day #2
Breakfast: On 2nd day you can intake oatmeal with fruit.
Lunch: You can take bean in lunch. You can make black bean soup and consume it with a green salad.
Snacks: Cook a dish with celery and make it tastier with Hummus. You can add sun dried tomato with it.
Dinner: If you do not have a digestion problem, then you can cook a curry with Seitan and serve it with vegetable salad.
Dessert: Pineapple truffle with walnut crust
Day #3
Breakfast: Soy burgers and a fruit
Lunch: Tofu with green salad
Snacks: 1 cup soy milk with whole grain crackers
Dinner: eggplant lasagna with spinach salad
Dessert: Red grape truffle with Almond
Day #4
Breakfast: Tofu curry
Lunch: Black bean soup with rainbow vegetable slaw
Snacks: Whole grain crackers ear with sriracha dipping sauce
Dinner: Portobello mushroom patties with spinach pesto
Dessert: apple crumb pie
Day #5
Breakfast: Tofu Benedict with mushrooms bacon
Lunch: Marinated Peanut Tempeh with green salad
Snacks: Spicy Jalapeno Hummus with sun-dried tomato
Dinner: Portobello mushroom burger with vegetable salad
Dessert: Soy cheesecake with blueberry and almond crust
Day #6
Breakfast: chocolate Smoothie is made with soy milk and cocoa powder
Lunch: Salad which will be made with palm, romaine, artichoke, and celery. You can take pea soup with it.
Snacks: Coffee with whole grain crackers
Dinner: Mushroom veggie burger with Spinach salad
Dessert: Fudge Truffle with almond crust
Day #7
Breakfast: Strawberry Smoothie which will be made with soy milk and fresh strawberry.
Lunch: Soy salad with lettuce and Vegetable Bisque soup
Snacks: Olive Tapenade, cucumber, and mushrooms
Dinner: Vegetable burger with green salad
Dessert: Chocolate pie with walnut crust
Guideline of Keto Diet Plan
You may follow any ketogenic diet meal plan, but you should intake 20gram carb per day. Though the lower carb diet leads to reduce excessive body weight, most of the people cannot stay on this diet for a long time.
Conclusion
Anyone can follow the above-mentioned ketogenic diet meal plan if he or she is obese as well as a vegetarian. You do not need to follow any plan step by step and can swap breakfast for lunch or dinner for breakfast, but you should eat when you feel hungry even you skip a meal. It also helps you to lose weight.