Y51aFguqRcGTgsYRYBXV_20140104_085932

LCHF vegetarian meal plan

January 13, 2015

LCHF does not equal with eating huge quantities of bacon and other meats, but with having an increased ratio of healthy fats in your diet, in order to lose weight. This is why vegetarian people can also lose weight with an LCHF diet, by following an LCHF vegetarian meal plan.

Permanent products in your pantry

  1. Green veggies (cauliflower, zucchini, bell peppers, eggplants, cucumbers, celery root, cabbage, Brussels sprouts)
  2. Cheese (mozzarella, soft cheese, hard cheese – cheddar, parmesan, ricotta)
  3. Eggs (lots of them, their expiration term is almost a month, don’t worry)
  4. Butter
  5. Sour cream, whipping cream, heavy cream
  6. Fat yogurts, no sugar added
  7. Almond flour/meal, coconut flour or cheaper LC flours like sesame, flaxseed or hemp
  8. Sunflower seeds, almonds, walnuts, mixed seeds
  9. Psyllium husk (besides from being cheap, it has a lot of fibers that will absorb some of the carbs you ingest and help with your digestion; they make a great flour substitute in some recipes)
  10. Fish tins (tuna, salmon etc) – some vegetarian people have fish
  11. Olive oil, coconut oil, palm-tree oil
  12. Low Carb spices, tomato sauce (no sugar added), ketchup (no sugar added), mustard, mayo
  13. Low Carb Sweetener of choice
  14. Dark cocoa
  15. Peanut butter

The list above can continue far away, depending on the country you live in. For instance, the USA offers a large range of low carb products, but these are the main products you can use in order to start your vegetarian low carb/high fat diet.

Below, you can discover a week meal plan, that will fit your necessities:

DAY ONE:

  • Breakfast: 2 butter fried eggs, one slice of cheese, 4 oz fat yogurt + 1 tsp mixed seeds (3 carbs net)
  • Lunch: Cauliflower puree with mozzarella and garlic (recipe here) + a bell pepper simple sauce (chopped bell pepper + 1 garlic clove + some tomato sauce + spices, simmered for 10 minutes) (3 carbs net)
  • Dinner: 4 oz Chopped mushrooms (from a can or fresh and parboiled) + 2 tbsp mayo + 1 chopped pickled cucumber, served with slices of peppers and cheese (3,6 net carbs)

DAY TWO:

  • Breakfast: 2 LCHF cheese muffins (easy to bake, recipe here) with 2 tbsp sour cream (5 carbs)
  • Lunch: LCHF veggie and mayo salad (boiled and chopped celery roots + ½ carrot, 1 chopped pickle, 1 tsp mustard, 2 tbsp mayo) (4 carbs)
  • Dinner: 1 cup fried zucchini slices + one salad (sliced cucumbers, a pinch of salt, 1tsp white vinegar) (8 carbs)

DAY THREE:

  • Breakfast: 2 LCHF cheese muffins (a batch yields 8 pcs and can be kept up to three days in the fridge), 1 oz almonds, some string cheese (7 carbs)
  • Lunch: scrambled eggs with cheese + 3 oz faux fries (deep fried celery root fries) (7 carbs)
  • Dinner: Spinach with heavy cream and garlic (fry the garlic in some butter, add the spinach, pour heavy cream and let simmer for 30 minutes) + fried cauliflower (5 carbs)

DAY FOUR:

  • Breakfast: 2 boiled eggs + 2 slices of cheese and 1 cup sliced cucumbers (3 carbs)
  • Lunch: Fried Brussels sprouts, topped with mozzarella cheese (7 carbs)
  • Dinner: 1 baked eggplant (cut in halves), topped with mozzarella (9 carbs)

DAY FIVE:

  • Breakfast: 2 deviled eggs + ½ cup zucchini chips (3 carbs)
  • Lunch: Cabbage casserole (chopped cabbage, 1 glass of water, ½ onion – let the water evaporate, then add 1 tbsp tomato puree, salt and pepper) + 1 fried egg (5 carbs)
  • Dinner: Low carb pizza, topped with zucchini and eggplant slices instead of meats, w/ mozzarella and almond flour base (1 carb/slice)

DAY SIX:

  • Breakfast: mushroom pate (boiled mushrooms, butter, ½ boiled onion, 1 tbsp sour cream – blended together then let in the fridge to set for a couple of hours) served with pepper slices, 1oz black olives (3-4 carbs)
  • Lunch: Goat cheese and eggplant rolls (thin slices of eggplant filled with cheese then cooked in the oven for 15-20 minutes) + 1 cucumber salad (5 carbs)
  • Dinner: Mushrooms cream soup with cheese croutons (4 carbs)

DAY SEVEN:

  • Breakfast: green leaves omelet with low carb ketchup + olives + 1 oz almonds/nuts (6 carbs)
  • Lunch: Vegetable steak (cauliflower or 2 large mushrooms, spices and some olive oil) with cheese sauce (2 oz heavy cream in a pan, some butter, cheese of choice, stir for about 5 minutes) (3-4 carbs)
  • Dinner: Baked coated cheese (coating: 1 egg, some parmesan, 1 tsp psyllium husks, 1 tbsp almond meal) + 3 oz baked squash (6 carbs)

 

I am sure the ideas are many more, but I tried not to offer fantasy meals, but simple yet tasty ones. Most people postpone starting this wonderful lifestyle because they find the ingredients to be more expensive than starchy and fulfilling foods, which is why I used mostly common ingredients, that can be found at great prices in your local supermarket.

Incoming search terms:

  • lchf keto vegan easy dinner recipe for south indian in u tube

6 comments + Add

  1. Elaine Bertelsen

    I am just wondering about the high fat diet increasing the cholesterol levils.
    Thank you for the information.

    • Hey, honey. A high fat diet, when you lower the carbs, is perfect for lowering the bad cholesterol and rising the good cholesterol. What really raises your cholesterol levels are carbs, combines with fats. Good Luck!

  2. Seems doable, but where do omega 3-s fit in here ? Do i just add flax oil on salads and eat chia puddings from time to time?

    • Since sooo many of these foods are rich in Omega 6, I would say you can even supplement with Omega3 pills. Not sure that a spoonful of chiar or flax oil would do the trick, but obvious, you can have them too. I will place a new vegetarian recipe today with a chia seeds dough. Hope you enjoy it!

  3. Okay then, cool, thanks :)

Leave a Reply

Your email address will not be published. Required fields are marked *