Vegetarian keto plan, eggs, cheese, avocado.
Keto keeps net carbs low and fat high. This version is lacto-ovo vegetarian: eggs, cheese, tofu, nuts and low-carb vegetables, no meat or fish. The week runs 1,700 to 1,800 calories.
Built from AHA, ADA and Dietary Guidelines advice.
The rules
Three rules for keto without meat
Protein from eggs, cheese, tofu
Aim for 80 g of protein or more a day, over four meals.
Low-carb vegetables at each meal
Spinach, zucchini, cauliflower, peppers and mushrooms.
Fat from olive oil and nuts
The AHA points to unsaturated fats over butter and cheese.
Sample week
Seven days of vegetarian keto
About 1,700 to 1,800 calories a day. Scale portions to your needs. Find your number
Day 1Monday
BreakfastThree-egg spinach and feta omelet3 eggs plus 1 white with 2 cups spinach and 1½ oz feta in 2 tsp olive oil, ⅓ avocado
LunchAvocado and halloumi salad3 oz grilled halloumi, ½ avocado, 1 cup cucumber, 2 cups arugula, 2 tsp olive oil, lemon
SnackWalnuts and raspberries¼ cup walnuts, ½ cup raspberries
DinnerTofu and broccoli stir-fry with sesame6 oz firm tofu, 2 cups broccoli, 1 tbsp tamari, 2 tsp sesame oil, 2 tbsp cashews
About 1,780 kcal97 g protein59 g carbs
Day 2Tuesday
- BreakfastGreek yogurt with chia and almonds1 cup whole-milk Greek yogurt, 2 tbsp chia seeds, 2 tbsp almonds, ¼ cup raspberries
- LunchCaprese salad with olive oil4 oz fresh mozzarella, 1 large tomato, 2 tbsp almonds, 2 tsp olive oil, basil
- SnackCelery with cream cheese and cheddar1 cup celery sticks, 2 tbsp cream cheese, 1 oz cheddar
- DinnerBaked eggplant with mozzarella1½ cups eggplant baked with 3 oz mozzarella, ⅓ cup tomato sauce, 1 tbsp olive oil
About 1,680 kcal90 g protein62 g carbs
Day 3Wednesday
- BreakfastMushroom and cheddar scramble3 eggs with 1 cup mushrooms and 1½ oz cheddar in 2 tsp olive oil
- LunchCobb salad with egg and avocado3 eggs, ½ avocado, 1½ oz cheddar, 2 cups spinach, 1 cup cucumber, 2 tsp olive oil
- SnackCucumber with guacamole and arugula1 cup cucumber, ⅓ cup guacamole, 1 cup arugula
- DinnerCauliflower cheese bake3 cups cauliflower baked with 2 oz cheddar, 1 tbsp olive oil, 2 tbsp almond flour
About 1,760 kcal93 g protein49 g carbs
Day 4Thursday
- BreakfastChia pudding with coconut milk2½ tbsp chia seeds in ½ cup canned coconut milk and ½ cup almond milk, ¼ cup raspberries
- LunchPaneer and spinach with cauliflower rice5 oz paneer, 3 cups spinach, 1½ cups cauliflower rice, 1 tbsp olive oil, cumin
- SnackCheddar and macadamia plate1½ oz cheddar, 2 tbsp macadamia nuts, 1 cup cucumber slices
- DinnerTempeh with grilled vegetables5 oz tempeh, 1 cup zucchini, ½ cup peppers, 1 tbsp olive oil, tamari
About 1,760 kcal84 g protein63 g carbs
Day 5Friday
- BreakfastFried eggs with avocado and greens2 eggs fried in 2 tsp olive oil with 2 cups spinach, ½ avocado
- LunchZucchini noodles with pesto and mozzarella2 cups zucchini noodles, 2 tbsp pesto, 3 oz mozzarella, 1 tsp olive oil
- SnackRicotta with cinnamon and strawberries½ cup whole-milk ricotta, ½ cup strawberries, 2 tbsp almonds, cinnamon
- DinnerHalloumi and roasted pepper traybake3½ oz halloumi, 1½ cups peppers and zucchini with 1 cup broccoli, roasted in 1 tbsp olive oil
About 1,720 kcal85 g protein49 g carbs
Day 6Saturday
- BreakfastAlmond flour pancakes with berriesThree pancakes from ½ cup almond flour and 2 eggs, cooked in 1 tsp coconut oil, ¼ cup raspberries
- LunchEgg salad lettuce wraps with avocado2 eggs mashed with 2 tbsp cream cheese and 1 tsp olive oil, ½ avocado, lettuce cups
- SnackOlives, feta and cucumber sticks2 tbsp olives, 1 oz feta, 1 oz cheddar, 1 cup cucumber sticks
- DinnerTofu korma with cauliflower rice6 oz firm tofu in a cashew and coconut sauce, 2½ cups cauliflower rice, 1 tsp olive oil
About 1,750 kcal91 g protein64 g carbs
Day 7Sunday
- BreakfastVegetable frittata with goat cheese3 eggs with zucchini and pepper, 1 oz goat cheese, 2 tsp olive oil
- LunchGreek salad with tofu and avocado5 oz firm tofu, 1 cup cucumber, 1 tomato, 2 tbsp olives, ½ avocado, 2 tsp olive oil
- SnackGreek yogurt with peanut butter and raspberries1 cup whole-milk Greek yogurt, 1 tbsp peanut butter, ½ cup raspberries
- DinnerMushroom and spinach crustless quiche3 eggs baked with 1½ cups mushrooms, 2 cups spinach, 1 cup broccoli and 1 oz cheddar in 1 tsp olive oil
About 1,690 kcal112 g protein60 g carbs
Shopping list
What to buy
Most days
EggsTwo dozen for the week, the backbone of these mealsegg
Cheese and yogurtFeta, cheddar, mozzarella, halloumi, Greek yogurtgreek yogurtcottage cheese
- Tofu and tempehFirm tofu, tempeh and paneer for the meat-free mains
Now and then
Read labels on marinades and sauces. Many carry sugar.
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
What can you eat on a vegetarian keto diet?
Eggs, cheese, Greek yogurt, tofu, tempeh, paneer, nuts, seeds, avocado, olive oil and low-carb vegetables. No meat and no fish. Berries fit in small amounts. The American Diabetes Association says a very low carbohydrate pattern often has a goal of 20 to 50 g of non-fiber carbs a day.
How many carbs is this meal plan?
About 50 to 65 g of total carbs a day, and 27 to 38 g of net carbs once fiber is taken out. Fiber runs 19 to 27 g a day, which is easy to miss without beans. Each day's carbs and protein are listed under the meals.
Can you get enough protein on vegetarian keto?
Yes, if you plan it. This week runs 85 to 110 g a day from eggs, cheese, Greek yogurt, tofu, tempeh, paneer and nuts. Spread it over four meals at about 20 to 25 g each. If you eat no eggs or dairy at all, that is a different and much harder plan, worth talking through with a dietitian.
Is vegetarian keto safe?
If you take diabetes medicine, talk to your care team before cutting carbs, since your doses may need to change. Saturated fat also climbs fast on cheese, and the American Heart Association suggests keeping it under 6% of calories. Lean on olive oil, nuts and avocado.
How many calories is this meal plan?
About 1,700 to 1,800 calories a day, with 85 to 110 g of protein and 115 to 140 g of fat. Fat is doing the heavy lifting here, so portions look small on the plate. Scale with olive oil, nuts and avocado if you need more.
Do you need supplements on vegetarian keto?
It is worth asking. Cutting grains and beans can lower fiber and magnesium, and a plan with no fish has little omega-3 from fish. Ask your clinician or a dietitian whether a vitamin D or B12 check makes sense for you, instead of guessing at doses.
How does Alma help with a keto plan?
Log each meal by photo, voice or text in about 10 seconds. Every meal gets an Alma Score from 0 to 100, drawing on Harvard's Alternate Healthy Eating Index. Alma builds a plan around your goal and the foods you like, and the macros and saturated fat calculators can help you check a day.
Sources
Written by Alma from the sources below and reviewed October 28, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.