35 Keto Recipes in a 7-Day Diet Meal Plan to Jumpstart Weight Loss (2024)

By Munch Munch Yum · This post may contain affiliate links, marked with *

Looking for a keto diet plan to kickstart your weight loss? Want a slight reprieve from all the meatiness of the traditional keto diet options? Or just feeling like adding more veggies to your keto diet plan?

Then try these vegetarian keto recipes. We’ve mixed and matched different ingredients and dishes to put together this 7-day keto meal plan that might actually take your diet and weight loss to a new level.

*Of course, make sure you run your dietary needs with a health practitioner to ensure that you're getting the proper nutrition for your body.*

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What you'll find in this keto diet plan
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Conclusion
More Recipes to Try

Recommended products & ingredients

Store bought keto friendly snacks and desserts if you need extra food to fill you up!

What you'll find in this keto diet plan

When we made this meal plan, we tried to go all out by:

Putting together 5 choices a day, including breakfast, lunch, dinner, snack, and dessert
Sticking to a daily range of 1100-1300 calories so you can add more dishes as you see fit to meet your calorie needs
Keeping to about 20-25 net carbs a day
Mixing up the veggies/ingredients cuz there’s more to a vegetarian keto diet than just cauliflower
Including a variety of cuisines and dishes so we don’t bore your taste buds

But even then, since we are not doctors and are merely putting this together for informational purposes, make sure you check with a health professional first, kay?

Now that we got that out of the way, let’s get to the one-week keto meal plan.

Monday

Breakfast: Almond Cream Cheese Pancakes
234 Calories / 20g fat / 11g protein / 2.5g net carbs
(via Sugar Free Londoner)

Lunch: Greek Collard Wraps
165 Calories / 11g fat / 7g protein / 7g net carbs
(via Ruled Me)

Dinner: Cauliflower Tikki Masala
151 Calories / 10g fat / 4g protein / 10g net carbs
(via Vegetarian Gastronomy)

Tuesday

Breakfast: Lemon Sour Cream Muffin
290 Calories / 25g fat / 8g protein / 4.5g net carbs
(via I Breathe I'm Hungry)

Lunch: Asian Noodles
212 Calories / 16g fat / 7g protein / 6g net carbs
(via I Breathe I'm Hungry)

Dinner: Falafel Patty
141 Calories / 12g fat / 4g protein / 2.5g net carbs
(via I Breathe I'm Hungry)

Snack/side dish: Sour Cream and Sriracha Deviled Eggs
176 Calories / 13g fat / 13.5g protein / 1.5g net carbs
(via Raia's Recipes)

Dessert: Vanilla Custard
400 Calories / 41g fat / 5g protein / 3g net carbs
(via Have Butter Will Travel)

Day Two’s total macros: 1193 calories / 100g fat / 38.5g protein / 25g net carbs

Wednesday

Breakfast: Ricotta Cheese Omelette427 Calories / 34g fat / 25g protein / 3.5g net carbs(via My Life Cookbook)

Lunch: Three Cheese Stuffed Quiche Peppers
245 Calories / 16g fat / 18g protein / 6g net carbs *make sure to use vegetarian parmesan cheese
(via Ruled Me)

Dinner: Warm Asian Broccoli Salad
62 Calories / 4g fat / 2g protein / 4g net carbs
(via Ruled Me)

Snack/side dish: 5 Seed Crackers
192 Calories / 15g fat / 7.5g protein / 2.5g net carbs
(via Quite Good Food)

Dessert: Pecan Pie with Brandy
330 Calories / 30g fat / 6g protein / 5g net carbs
(via Fat for Weight Loss)

Day Three’s total macros: 1256 calories / 99g fats / 58.5g protein / 21g net carbs

Thursday

Breakfast: French toast
249 Calories / 21g fat / 8g protein / 3.5g net carbs
(via Kasey Trenum)

Lunch: Portobello Mushroom Steak with Avocado Chimichurri
354 Calories / 33g fat / 4g protein / 10g net carbs
(via Minimalist Baker)

Dinner: 2-Ingredient Pasta
358 Calories / 22g fat / 33g protein / 3g net carbs
(via Kirbie's Cravings)

Snack/side dish: Creamy Cauliflower Mash with Gravy
174 Calories / 15g fat / 4g protein / 4g net carbs
(via Keto Connect)

Dessert: Fudge
161 Calories / 18g fat / 0g protein / 0.5g net carbs
(via Wholesome Yum)

Day Four’s total macros: 1296 calories / 109g fats / 49g protein / 21g net carbs

Friday

Breakfast: Coconut cream yogurt
315 Calories / 32g fat / 1g protein / 4g net carbs
(via Ruled Me)

Lunch: Eggplant Lasagna
474 Calories / 38g fat / 21g protein / 9g net carbs
(via Keto Diet App)

Dinner: Vegetable Samosas
155 Calories / 11g fat / 10g protein / 3g net carbs
(via Simply So Healthy)

Snack/side dish: Moroccan Green Beans
73 Calories / 5g fat / 2g protein / 4g net carbs
(via I Breathe I'm Hungry)

Dessert: Mint Chocolate Chip Ice Cream
255 Calories / 26g fat / 2g protein / 3g net carbs
(featured in Low Carb Ice Cream Recipes via Munch Munch Yum)

Day Five’s total macros: 1272 calories / 112g fats / 36g protein / 23g net carbs

Saturday

Breakfast: Pumpkin Spice Breakfast Porridge
384 Calories / 29g fat / 18g protein / 4g net carbs
(via Low Carb Maven)

Lunch: Thai Curry with Tofu
318 Calories / 27g fat / 12g protein / 7g net carbs
(via Broke Foodies)

Dinner: Butter “Chicken”
254 Calories / 24g fat / 5g protein / 4g net carbs
(via Two Sleevers)

Snack/side dish: Keto Garlic Baked Asparagus
21 Calories / 0g fat / 2g protein / 3g net carbs
(via Keto Size Me)

Dessert: Key Lime Cheesecake
217 Calories / 22g fat / 4g protein / 2g net carbs
(featured in Keto Cheesecake via Munch Munch Yum)

Day Six’s total macros: 1194 calories / 102g fats / 41g protein / 20g net carbs

Sunday

Breakfast: Smoothie Bowl
171 Calories / 15g fat / 2g protein / 3g net carbs
(featured in Low Carb Smoothies via Munch Munch Yum)

Lunch: Avocado Egg Salad Wraps
136 Calories / 12g fat / 5g protein / 0g net carbs
(via My Keto Kitchen)

Dinner: Keto Veggie Pizza
578 Calories / 42g fat / 30g protein / 13g net carbs
(via Tasteaholics)

Snack/side dish: Easiest Ever Keto Fat Bomb
148 Calories / 16g fat / 1.5g protein / 1.5g net carbs
(featured in Keto Fat Bombs via Munch Munch Yum)

Dessert: 2 Coconut Snowball Cookies
80 Calories / 8g fat / 2g protein / 0g net carbs
(via The Big Man's World)

Day Seven’s total macros: 1113 calories / 93g fats / 40.5g protein / 17.5g net carbs

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Conclusion

With a straight-shooting keto meal plan like this, these keto vegetarian recipes covering a full week ofdaily breakfast, lunch, dinner, snack and dessert options will jump-start your ketogenic diet plan and weight loss goals.

More Recipes to Try

Best Low Carb Keto Dessert Recipes
Best Low Carb Keto Bread Recipes
Low Carb Keto Salad Dressing: Top Brands to Buy + Homemade Recipes
Best Keto Diet Hacks

See all homemade plant-based recipes →

Reader Interactions

Comments

Raia Todd says
October 25, 2018 at 12:12 pm
What a delicious meal plan! Thanks for including my deviled eggs recipe. 🙂
Reply
- munchmunchyum says
  October 25, 2018 at 8:47 pm
  Thanks for stopping by, Raia! Eggs are a great low-carb snack for keto, and your sriracha spin on it looked so delicious 🙂
  Reply
Alan Smith says
July 02, 2019 at 7:46 am
Oh, great ideas for breakfast this is a very informative blog and your described recipes are very healthy and helpful for diet
Reply
- munchmunchyum says
  July 02, 2019 at 8:54 am
  Glad you like the ideas, thanks for stopping by, Alan!
  Reply
fitness says
February 19, 2020 at 4:11 pm
Keto diet is such a powerful tool! Besides weight loss, I have energy all day long and I can focus better on the things I have to do! Thanks for sharing this great article.
Reply