Can you do keto as a vegetarian without meat or fish?

Yes. This plan uses eggs, cheese, cream cheese, Greek-style dairy, avocado and low-carb vegetables to hit protein and fat while keeping net carbs near 20g per day — well inside keto range — with zero meat or fish.

How many net carbs does this vegetarian keto plan have per day?

Each day's linked recipes total roughly 10-17g net carbs. We deliberately leave headroom so you can add leafy greens, extra avocado or a few berries and still land around 20-25g net carbs per day.

Where do I get protein on meatless keto?

Eggs and dairy do the heavy lifting. A frittata (20g), spinach omelet (28g), egg salad (13g) and cheese-based dishes each deliver 13-28g protein, so most days reach 70-90g without any meat.

Can I make the salads and soups fully vegetarian?

Yes. The broccoli salad and wedge salad are listed bacon-optional — leave it out or swap in toasted nuts or extra cheese. Every other meal in this plan is vegetarian as written.

How do I customize this plan for fewer carbs or more calories?

To go lower, drop the second snack and swap higher-carb salads for egg salad or caprese. To add calories, add a fat bomb, an avocado smoothie, or extra cheese crisps — each adds under 1.5g net carbs.

Vegetarian Keto Meal Plan: 7-Day Meatless Menu

A meatless 7-day vegetarian keto meal plan built on eggs, dairy and veg — every meal links to a real recipe, landing each day near 20g net carbs.

Going keto without meat or fish sounds like a contradiction — most keto plans lean on bacon, chicken and salmon for protein. But eggs and dairy are a vegetarian's secret weapon: nutrient-dense, naturally low-carb, and endlessly versatile. This is a true meatless plan, no shortcuts.

This 7-day vegetarian keto meal plan runs entirely on eggs, cheese, cream cheese, avocado and low-carb vegetables — no meat, no fish, no seafood. Every single meal below links to a real CarbMeNot recipe with verified macros. The linked recipes total roughly 10-17g net carbs per day, and we leave intentional headroom so you can add leafy greens, extra avocado or a handful of berries and finish each day around 20-25g net carbs — comfortably ketogenic.

How this plan works

Three principles keep this plan both meatless and keto:

Eggs and dairy carry the protein. A Keto Spinach Omelet brings 28g protein; a Keto Frittata and Keto Breakfast Casserole each deliver 20-24g. Cheese-forward lunches and dinners stack the rest. Most days you'll reach 70-90g protein with zero meat.
Every recipe is genuinely low-carb. These aren't "lighter" versions of carby meals — they're built from almond flour, coconut flour, eggs and cheese. That's why daily recipe totals stay so low and why you have room to add whole-food sides.
Two snacks a day, by design. Vegetarian keto can feel light on protein between meals, so most days include two snacks — a savory option like Keto Deviled Eggs plus a treat like Keto Sugar-Free Gummies.

A quick note on the salads: the Keto Broccoli Salad and Keto Wedge Salad are listed bacon-optional — leave the bacon out (or swap in toasted almonds or extra blue cheese) to keep them fully vegetarian.

Day 1

Meal	Recipe	Net carbs
Breakfast	Keto Frittata	2.9g
Lunch	Keto Egg Salad	1.4g
Dinner	Keto Margherita Pizza	2.6g
Snack	Keto Avocado Smoothie	1.5g
Snack	Keto Deviled Eggs	0.6g
Snack	Baked Keto Cheese Chips	0.6g

Daily total: ~9.6g net carbs (from linked recipes)

Day 2

Meal	Recipe	Net carbs
Breakfast	Keto Spinach Omelet	3.1g
Lunch	Keto Caprese Salad	5.4g
Dinner	Keto Broccoli Cheddar Soup	6.2g
Snack	Keto Parmesan Crisps	0.9g
Snack	Keto Sugar-Free Gummies	0.9g

Daily total: ~16.5g net carbs (from linked recipes)

Day 3

Meal	Recipe	Net carbs
Breakfast	Keto Cream Cheese Pancakes	2.1g
Lunch	Keto Broccoli Salad	5.2g
Dinner	Keto Chow Mein	5.4g
Snack	Keto Donuts	2.6g
Snack	Keto Sugar-Free Gummies	0.9g

Daily total: ~16.2g net carbs (from linked recipes)

Make the Keto Chow Mein vegetable-forward — load it with cabbage, mushrooms and a fried egg in place of any meat.

Day 4

Meal	Recipe	Net carbs
Breakfast	Keto Avocado Baked Eggs	2.5g
Lunch	Keto Egg Salad	1.4g
Dinner	Keto Calzone (cheese)	5.4g
Snack	Keto Lemon Poppy Seed Muffins	2.5g
Snack	Keto Cheese Roll Ups	1.2g

Daily total: ~13.0g net carbs (from linked recipes)

Stuff the Keto Calzone with ricotta, mozzarella and spinach for a fully meatless version.

Day 5

Meal	Recipe	Net carbs
Breakfast	Keto Crepes	2.5g
Lunch	Keto Wedge Salad	6.2g
Dinner	Keto Margherita Pizza	2.6g
Snack	Keto Avocado Smoothie	1.5g
Snack	Keto Flaxseed Crackers	0.8g

Daily total: ~13.6g net carbs (from linked recipes)

Day 6

Meal	Recipe	Net carbs
Breakfast	Keto Chaffles	1.5g
Lunch	Keto Caprese Salad	5.4g
Dinner	Keto Broccoli Cheddar Soup	6.2g
Snack	Keto Donuts	2.6g
Snack	Keto Deviled Eggs	0.6g

Daily total: ~16.3g net carbs (from linked recipes)

Day 7

Meal	Recipe	Net carbs
Breakfast	Keto Breakfast Casserole	2.6g
Lunch	Keto Broccoli Salad	5.2g
Dinner	Keto Egg Drop Soup	2.5g
Snack	Keto Breakfast Cookies	2.5g
Snack	Keto Cheese Crackers	1.3g

Daily total: ~14.1g net carbs (from linked recipes)

The Keto Breakfast Casserole shines as a make-ahead dish — bake it Sunday with eggs, cheese and sautéed peppers and reheat slices all week.

How to customize it

This plan is a framework, not a cage. A few easy adjustments:

Want fewer carbs? Drop the second snack and lean on Keto Egg Salad (1.4g) and Keto Caprese Salad over the higher-carb broccoli and wedge salads. You can run several days under 10g net.
Want more calories or protein? Add a Keto Savory Fat Bomb (1.1g, healthy fat) or an extra round of Keto Cheese Roll Ups. A Keto Spinach Omelet makes a great high-protein dinner too.
Using your carb headroom well. Since recipe totals sit at 10-17g, you have 5-15g to spend on whole foods. Good buys: a big handful of spinach or arugula, half an avocado, 10-15 raspberries, or a few cherry tomatoes. Log them in CarbMeNot so the day still lands near 20-25g net.
Egg-fatigue fix. Rotate your bread base — Keto Almond Flour Bread, Keto Coconut Flour Bread and Keto Cloud Bread all swap in for variety under 2.1g net each.

Shopping tips

Build your cart around staples that recur all week:

Eggs — buy two dozen. Nearly every breakfast and several snacks lean on them.
Cheese, generously. Mozzarella, cheddar, parmesan and cream cheese cover pizza, soups, crisps, pancakes and roll-ups. Block cheese is cheaper than pre-shredded and grates fresh.
Avocados, ripe and firm. You'll use them in smoothies and baked eggs; buy a couple at different ripeness stages.
Broccoli, spinach, romaine, cherry tomatoes, fresh basil. Your low-carb vegetable backbone for salads, omelets and soups.
Pantry keto bakers: almond flour, coconut flour, ground flaxseed, psyllium husk and a granulated keto sweetener power the breads, crackers, donuts and gummies.
Heavy cream and butter. Soups, crepes and pancakes all want them.

Batch-cook on Sunday: bake the breakfast casserole, boil a dozen eggs for egg salad and deviled eggs, and make a tray of cheese crisps. Half the week's meals will already be done. Log everything in CarbMeNot as you go, and you'll see exactly how close each day lands to your 20-25g net carb target — meatless, satisfying, and fully keto.