A One Day Keto Meal Plan For Vegans, Vegetarians, + Omnivores

Your keto breakfast

When I am not intermittent fasting, I love to take time in the morning to sit down for breakfast before I leave for my day with patients. These are three of my go-to recipes:

Vegan-Keto: Chia Pudding Bowls

Made with coconut or almond milk, chia seeds, and whatever fruit you like, these tasty bowls can be made ahead of time (such as the night before) for a completely plant-based breakfast.

Vegetarian-Keto: Egg-o-cado

Avocados are an irresistible source of healthy fats and work perfectly for a keto diet for vegetarians. I try to incorporate them into as many meals as possible. All you have to do is cut an avocado in half, remove the pit, crack an egg, and bake.

Pescatarian-Keto: Lox and Egg Scramble

For those who enjoy wild-caught fish, a scramble made with eggs, smoked salmon, and dark leafy greens is the perfect keto fuel to start your day.

Omnivore-Keto: Meat Lovers Omelet

This is an easy breakfast as it can be modified with whatever meat and veggies you have in your fridge. My favorite combo right now is nitrate-free bacon and ground sausage, or leftover free-range chicken with some spinach and mushrooms, fried in ghee.

Your keto lunch

Who has time during a busy workweek to make a complicated lunch? Not me, and I know I’m not the only one. I like to pack lunches that I prepped before work. When I can quickly reheat something I brought with me, I avoid that temptation to order out.

Vegan-Keto: Roasted Veggies with Olive Basil Pesto

I can roast a whole tray of veggies and prepare a jar of pesto made with fat-loaded olives and pine nuts, and I’m good for the week - the perfect addition to a vegan keto meal plan.. You could also add some fermented organic, non-GMO soy like tempeh or natto.

Vegetarian-Keto: Frittata

Make a frittata ahead of time and load it up with olives and veggies, then top it with some nut cheese. All that’s left to do is cut a slice—or two!—and pop it in the microwave.

Pescatarian-Keto: Tuna Salad

Tuna salad is endlessly versatile because you can use whatever ingredients you have on hand to dress it up, and it’s super quick to prepare. I typically mix a can of wild-caught tuna with avocado-oil mayonnaise and some sunflower or pumpkin seeds. It’s delicious over a bed of dark leafy greens.

Omnivore-Keto: Burger Salad

Burger salads are a great option for lunch. Just cook grass-fed beef patties ahead of time, then reheat in the microwave when hunger strikes. Add some dark leafy greens and whatever other toppings you are feeling that day, and lunch is served! Although I vary my additions, I always add some avocado, for extra healthy fats.

Your keto snacks

You’ve probably noticed that my motto when it comes to cooking is “no-fuss and delicious.” For a snack in between patients, I might have a homemade batch of grain-free granola, made with a variety of mixed nuts, seeds, and dried unsweetened coconut flakes for even more healthy fats, mixed and roasted with some cinnamon and coconut oil. That’s my fave – every bite tastes indulgent. Some of my other favorite quick keto snacks include:

• Single-serve packets of nut butter
• Olives
• Canned wild-caught tuna or salmon
• Hard-boiled eggs
• Unsweetened coconut or almond milk yogurt
• Homemade fat bombs
• Grass-fed jerky

The best keto dinner options

There are few other ways I would ever want to end my day than sitting down with my family for a nutritious dinner. These are some of my family’s favorite evening meals:

Vegan-Keto: Veggie Lettuce Wraps

For nights when my kids are running around to various activities, it’s important to have a go-to quick dinner that will keep them going. I like to roast up a few low-carb vegetables, wrap them in lettuce leaves, and top with some guac.

Vegetarian-Keto: Cauliflower Fried Rice Bowls

For another quick dinner, I’ll fry up some cauliflower rice in a skillet (Trader Joe’s has pre-made ones, or you can rice a head of cauliflower in a food processor) with some coconut aminos and red pepper, then top it all off with a fried egg.

Pescatarian-Keto: Ginger-Coconut Salmon

Wild-caught salmon is one of my favorite pescatarian choices. I grill salmon filets seasoned with ginger, garlic, salt, and pepper, then drizzle them with a sauce made from coconut milk and coconut-aminos, for an extra boost of healthy fats.

Omnivore-Keto: Beef Stew

Especially during the chilly winter months, my whole family enjoys cozying up to bowls of warm soup. Add some grass-fed beef chunks to a crockpot with some bone broth, kale, mushrooms, carrots, and seasonings, and when you get home after a long day, dinner’s ready. Soups and stews are also ideal canvases for extra healthy fats, since you can add as much avocado oil or coconut oil as you want to the simmering broth.

For more recipes, read: Delicious & Simple Clean Keto Diet Recipes

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