Vegetarian Keto Meal Plan

Ingredients

• Egg (2 large)
• Butter (1 pat (1" sq, 1/3" high))
• Cheese (30 g)

Instructions

1. Crack eggs into a bowl and beat vigorously until there are no strands of white. Season with salt and pepper to taste.
2. Heat a skillet over medium-low heat and add the butter.
3. When the butter is melting and starting to bubble, add the eggs, and push them toward the middle of the pan periodically. When the eggs are no longer filling in the space after being pushed toward the center, let them sit flat, and grate the cheese over the top.
4. When the cheese has melted, flip one side of the eggs on top of the other into a half-moon shape and serve.

Ingredients

• Cottage Cheese (90 g)

Instructions

Ingredients

• Egg (2 large)
• Asparagus (49.95 g)
• Olive oil (0.33 tablespoon)
• Butter (0.33 tbsp)
• Ricotta Cheese (1.33 tbsp)
• Chives (1 tbsp chopped)
• Parsley (0.11 cup chopped)

Instructions

1. Pre-heat your broiler (sometimes known as a grill) to 400F/200C.
2. In a medium pan, over medium-low heat, add the butter and oil and when the butter is melted and starting to bubble add the asparagus.
3. Add salt and pepper to taste to the asparagus, and move occasionally until tender (about 10-15 minutes).
4. Beat together eggs until there is no streaks of white and add salt and pepper to taste. Pour over top of the vegetables.
5. Add chives and parsley, or any other herbs to the pan. Let it cook slightly for a couple of minutes.
6. Add ricotta in dollops on top of the egg mixture, and move the whole pan to the oven. Bake for around 10 minutes, or until just lightly browned.

Ingredients

• Mozzarella Cheese (30 g)
• Tomatoes (30 g)
• Basil (0.5 cup leaves, whole)
• Olive oil (1 tsp)
• Salt (1 dash)
• Black Pepper (1 dash)

Instructions

1. Slice mozzarella and tomatoes into even thickness slices and top with some basil.
2. Drizzle with olive oil and season with salt and pepper and serve.

Ingredients

• Tofu (0.75 block)
• Olive Oil (0.75 tablespoon)
• Salt (0.75 tsp)

Instructions

1. Heat oil in non-stick pan over medium heat
2. Chop tofu in 1 inch squares and place in pan
3. Cook for 2-3 minutes or until golden brown. Enjoy

Ingredients

• Frozen Green Peas (85 g)

Instructions

1. If the package has instructions on boiling, follow them. Otherwise boil in salted water for roughly 5 minutes.

Ingredients

• Protein Powder (48 g)
• Water (0.38 liter)

Instructions

1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.

Ingredients

• Pumpkin Seeds (45 g)

Instructions

Ingredients

• Cheddar Cheese (45 g)

Instructions

Ingredients

• Peanuts (22.5 g)

Instructions

Ingredients

• Egg (2 large)
• Butter (1 pat (1" sq, 1/3" high))
• Cheese (30 g)

Instructions

1. Crack eggs into a bowl and beat vigorously until there are no strands of white. Season with salt and pepper to taste.
2. Heat a skillet over medium-low heat and add the butter.
3. When the butter is melting and starting to bubble, add the eggs, and push them toward the middle of the pan periodically. When the eggs are no longer filling in the space after being pushed toward the center, let them sit flat, and grate the cheese over the top.
4. When the cheese has melted, flip one side of the eggs on top of the other into a half-moon shape and serve.

Ingredients

• Cottage Cheese (1 cup (not packed))

Instructions

Ingredients

• Tofu (1 block)
• Olive Oil (1 tablespoon)
• Salt (1 tsp)

Instructions

1. Heat oil in non-stick pan over medium heat
2. Chop tofu in 1 inch squares and place in pan
3. Cook for 2-3 minutes or until golden brown. Enjoy

Ingredients

• Cauliflower (100 g)
• Canola Oil (1 tsp)

Instructions

1. Preheat oven to 375 degrees.
2. Place cauliflower in a large mixing bowl, and pour on enough olive oil to coat. Use 1 tsp for best nutrient accuracy.
3. Shake salt and pepper into the bowl and toss gently until evenly coated.
4. Lay cauliflower pieces out on a baking sheet, and drizzle any remaining oil from the bowl on top.
5. Bake, turning once, until caramelized on edges and tender, 20 to 30 minutes.
6. Serve warm or at room temperature, as a side dish.

Ingredients

• Egg (2 large)
• Asparagus (49.95 g)
• Olive oil (0.33 tablespoon)
• Butter (0.33 tbsp)
• Ricotta Cheese (1.33 tbsp)
• Chives (1 tbsp chopped)
• Parsley (0.11 cup chopped)

Instructions

1. Pre-heat your broiler (sometimes known as a grill) to 400F/200C.
2. In a medium pan, over medium-low heat, add the butter and oil and when the butter is melted and starting to bubble add the asparagus.
3. Add salt and pepper to taste to the asparagus, and move occasionally until tender (about 10-15 minutes).
4. Beat together eggs until there is no streaks of white and add salt and pepper to taste. Pour over top of the vegetables.
5. Add chives and parsley, or any other herbs to the pan. Let it cook slightly for a couple of minutes.
6. Add ricotta in dollops on top of the egg mixture, and move the whole pan to the oven. Bake for around 10 minutes, or until just lightly browned.

Ingredients

• Mozzarella Cheese (30 g)
• Tomatoes (30 g)
• Basil (0.5 cup leaves, whole)
• Olive oil (1 tsp)
• Salt (1 dash)
• Black Pepper (1 dash)

Instructions

1. Slice mozzarella and tomatoes into even thickness slices and top with some basil.
2. Drizzle with olive oil and season with salt and pepper and serve.

Ingredients

• Cheddar Cheese (30 g)

Instructions

Ingredients

• Peanuts (30 g)

Instructions

Ingredients

• Protein Powder (32 g)
• Water (0.25 liter)

Instructions

1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.

Ingredients

• Pumpkin Seeds (30 g)

Instructions

Ingredients

• Egg (2 large)
• Butter (1 pat (1" sq, 1/3" high))
• Cheese (30 g)

Instructions

1. Crack eggs into a bowl and beat vigorously until there are no strands of white. Season with salt and pepper to taste.
2. Heat a skillet over medium-low heat and add the butter.
3. When the butter is melting and starting to bubble, add the eggs, and push them toward the middle of the pan periodically. When the eggs are no longer filling in the space after being pushed toward the center, let them sit flat, and grate the cheese over the top.
4. When the cheese has melted, flip one side of the eggs on top of the other into a half-moon shape and serve.

Ingredients

• Cottage Cheese (120 g)

Instructions

Ingredients

• Tofu (1 block)
• Olive Oil (1 tablespoon)
• Salt (1 tsp)

Instructions

1. Heat oil in non-stick pan over medium heat
2. Chop tofu in 1 inch squares and place in pan
3. Cook for 2-3 minutes or until golden brown. Enjoy

Ingredients

• Cauliflower (100 g)
• Canola Oil (1 tsp)

Instructions

1. Preheat oven to 375 degrees.
2. Place cauliflower in a large mixing bowl, and pour on enough olive oil to coat. Use 1 tsp for best nutrient accuracy.
3. Shake salt and pepper into the bowl and toss gently until evenly coated.
4. Lay cauliflower pieces out on a baking sheet, and drizzle any remaining oil from the bowl on top.
5. Bake, turning once, until caramelized on edges and tender, 20 to 30 minutes.
6. Serve warm or at room temperature, as a side dish.

Ingredients

• Egg (2 large)
• Asparagus (49.95 g)
• Olive oil (0.33 tablespoon)
• Butter (0.33 tbsp)
• Ricotta Cheese (1.33 tbsp)
• Chives (1 tbsp chopped)
• Parsley (0.11 cup chopped)

Instructions

1. Pre-heat your broiler (sometimes known as a grill) to 400F/200C.
2. In a medium pan, over medium-low heat, add the butter and oil and when the butter is melted and starting to bubble add the asparagus.
3. Add salt and pepper to taste to the asparagus, and move occasionally until tender (about 10-15 minutes).
4. Beat together eggs until there is no streaks of white and add salt and pepper to taste. Pour over top of the vegetables.
5. Add chives and parsley, or any other herbs to the pan. Let it cook slightly for a couple of minutes.
6. Add ricotta in dollops on top of the egg mixture, and move the whole pan to the oven. Bake for around 10 minutes, or until just lightly browned.

Ingredients

• Spinach (60 g)
• Strawberries (20 g)
• Onions (10 g)
• Walnuts (15 g)
• Vinaigrette (1 tablespoon)

Instructions

1. Mix ingredients in bowl and serve.

Ingredients

• Cheddar Cheese (30 g)

Instructions

Ingredients

• Peanuts (30 g)

Instructions

Ingredients

• Protein Powder (32 g)
• Water (0.25 liter)

Instructions

1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.

Ingredients

• Pumpkin Seeds (30 g)

Instructions

Ingredients

• Egg (2 large)
• Butter (1 pat (1" sq, 1/3" high))
• Cheese (30 g)

Instructions

1. Crack eggs into a bowl and beat vigorously until there are no strands of white. Season with salt and pepper to taste.
2. Heat a skillet over medium-low heat and add the butter.
3. When the butter is melting and starting to bubble, add the eggs, and push them toward the middle of the pan periodically. When the eggs are no longer filling in the space after being pushed toward the center, let them sit flat, and grate the cheese over the top.
4. When the cheese has melted, flip one side of the eggs on top of the other into a half-moon shape and serve.

Ingredients

• Cottage Cheese (120 g)

Instructions

Ingredients

• Tofu (1 block)
• Olive Oil (1 tablespoon)
• Salt (1 tsp)

Instructions

1. Heat oil in non-stick pan over medium heat
2. Chop tofu in 1 inch squares and place in pan
3. Cook for 2-3 minutes or until golden brown. Enjoy

Ingredients

• Cauliflower (100 g)
• Canola Oil (1 tsp)

Instructions

1. Preheat oven to 375 degrees.
2. Place cauliflower in a large mixing bowl, and pour on enough olive oil to coat. Use 1 tsp for best nutrient accuracy.
3. Shake salt and pepper into the bowl and toss gently until evenly coated.
4. Lay cauliflower pieces out on a baking sheet, and drizzle any remaining oil from the bowl on top.
5. Bake, turning once, until caramelized on edges and tender, 20 to 30 minutes.
6. Serve warm or at room temperature, as a side dish.

Ingredients

• Tomatoes (100 g)

Instructions

1. Wash before eating.

Ingredients

• Egg (2 large)
• Asparagus (49.95 g)
• Olive oil (0.33 tablespoon)
• Butter (0.33 tbsp)
• Ricotta Cheese (1.33 tbsp)
• Chives (1 tbsp chopped)
• Parsley (0.11 cup chopped)

Instructions

1. Pre-heat your broiler (sometimes known as a grill) to 400F/200C.
2. In a medium pan, over medium-low heat, add the butter and oil and when the butter is melted and starting to bubble add the asparagus.
3. Add salt and pepper to taste to the asparagus, and move occasionally until tender (about 10-15 minutes).
4. Beat together eggs until there is no streaks of white and add salt and pepper to taste. Pour over top of the vegetables.
5. Add chives and parsley, or any other herbs to the pan. Let it cook slightly for a couple of minutes.
6. Add ricotta in dollops on top of the egg mixture, and move the whole pan to the oven. Bake for around 10 minutes, or until just lightly browned.

Ingredients

• Mozzarella Cheese (30 g)
• Tomatoes (30 g)
• Basil (0.5 cup leaves, whole)
• Olive oil (1 tsp)
• Salt (1 dash)
• Black Pepper (1 dash)

Instructions

1. Slice mozzarella and tomatoes into even thickness slices and top with some basil.
2. Drizzle with olive oil and season with salt and pepper and serve.

Ingredients

• Cheddar Cheese (30 g)

Instructions

Ingredients

• Peanuts (30 g)

Instructions

Ingredients

• Protein Powder (32 g)
• Water (0.25 liter)

Instructions

1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.

Ingredients

• Pumpkin Seeds (30 g)

Instructions

Ingredients

• Egg (2 large)
• Butter (1 pat (1" sq, 1/3" high))
• Cheese (30 g)

Instructions

1. Crack eggs into a bowl and beat vigorously until there are no strands of white. Season with salt and pepper to taste.
2. Heat a skillet over medium-low heat and add the butter.
3. When the butter is melting and starting to bubble, add the eggs, and push them toward the middle of the pan periodically. When the eggs are no longer filling in the space after being pushed toward the center, let them sit flat, and grate the cheese over the top.
4. When the cheese has melted, flip one side of the eggs on top of the other into a half-moon shape and serve.

Ingredients

• Cottage Cheese (120 g)

Instructions

Ingredients

• Canola Oil (0.5 tsp)
• Red Curry Paste (0.25 tsp)
• Lemon Grass (0.25 tbsp)
• Soy sauce (0.5 tsp)
• Brown Sugar (0.25 tsp unpacked)
• Shiitake Mushrooms (37.5 g)
• Vegetable Broth (0.5 cup)
• Coconut Milk (100 ml)
• Tofu (37.5 g)
• Ginger (0.25 tbsp)

Instructions

1. In a frying pan over medium heat, add the vegetable oil. Fry the curry paste, minced ginger, and minced lemon grass and sit while frying for about a minute or until fragrant.
2. Carefully add in the vegetable broth, follow by the soy sauce and brown sugar. Reduce heat to low and let it simmer for about 15 minutes.
3. Add in the chopped mushrooms, diced tofu, and coconut milk and let simmer for another 10 minutes or so.
4. Add lime juice and salt to taste. Optionally garnish with cilantro before serving.

Ingredients

• Spinach (60 g)
• Strawberries (20 g)
• Onions (10 g)
• Walnuts (15 g)
• Vinaigrette (1 tablespoon)

Instructions

1. Mix ingredients in bowl and serve.

Ingredients

• Egg (2 large)
• Asparagus (49.95 g)
• Olive oil (0.33 tablespoon)
• Butter (0.33 tbsp)
• Ricotta Cheese (1.33 tbsp)
• Chives (1 tbsp chopped)
• Parsley (0.11 cup chopped)

Instructions

1. Pre-heat your broiler (sometimes known as a grill) to 400F/200C.
2. In a medium pan, over medium-low heat, add the butter and oil and when the butter is melted and starting to bubble add the asparagus.
3. Add salt and pepper to taste to the asparagus, and move occasionally until tender (about 10-15 minutes).
4. Beat together eggs until there is no streaks of white and add salt and pepper to taste. Pour over top of the vegetables.
5. Add chives and parsley, or any other herbs to the pan. Let it cook slightly for a couple of minutes.
6. Add ricotta in dollops on top of the egg mixture, and move the whole pan to the oven. Bake for around 10 minutes, or until just lightly browned.

Ingredients

• Mozzarella Cheese (30 g)
• Tomatoes (30 g)
• Basil (0.5 cup leaves, whole)
• Olive oil (1 tsp)
• Salt (1 dash)
• Black Pepper (1 dash)

Instructions

1. Slice mozzarella and tomatoes into even thickness slices and top with some basil.
2. Drizzle with olive oil and season with salt and pepper and serve.

Ingredients

• Cheddar Cheese (30 g)

Instructions

Ingredients

• Peanuts (30 g)

Instructions

Ingredients

• Protein Powder (32 g)
• Water (0.25 liter)

Instructions

1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.

Ingredients

• Pumpkin Seeds (30 g)

Instructions

Ingredients

• Egg (2 large)
• Butter (1 pat (1" sq, 1/3" high))
• Cheese (30 g)

Instructions

1. Crack eggs into a bowl and beat vigorously until there are no strands of white. Season with salt and pepper to taste.
2. Heat a skillet over medium-low heat and add the butter.
3. When the butter is melting and starting to bubble, add the eggs, and push them toward the middle of the pan periodically. When the eggs are no longer filling in the space after being pushed toward the center, let them sit flat, and grate the cheese over the top.
4. When the cheese has melted, flip one side of the eggs on top of the other into a half-moon shape and serve.

Ingredients

• Cottage Cheese (120 g)

Instructions

Ingredients

• Egg (2 large)
• Asparagus (49.95 g)
• Olive oil (0.33 tablespoon)
• Butter (0.33 tbsp)
• Ricotta Cheese (1.33 tbsp)
• Chives (1 tbsp chopped)
• Parsley (0.11 cup chopped)

Instructions

1. Pre-heat your broiler (sometimes known as a grill) to 400F/200C.
2. In a medium pan, over medium-low heat, add the butter and oil and when the butter is melted and starting to bubble add the asparagus.
3. Add salt and pepper to taste to the asparagus, and move occasionally until tender (about 10-15 minutes).
4. Beat together eggs until there is no streaks of white and add salt and pepper to taste. Pour over top of the vegetables.
5. Add chives and parsley, or any other herbs to the pan. Let it cook slightly for a couple of minutes.
6. Add ricotta in dollops on top of the egg mixture, and move the whole pan to the oven. Bake for around 10 minutes, or until just lightly browned.

Ingredients

• Spinach (90 g)
• Strawberries (30 g)
• Onions (15 g)
• Walnuts (22.5 g)
• Vinaigrette (1.5 tablespoon)

Instructions

1. Mix ingredients in bowl and serve.

Ingredients

• Tofu (0.75 block)
• Olive Oil (0.75 tablespoon)
• Salt (0.75 tsp)

Instructions

1. Heat oil in non-stick pan over medium heat
2. Chop tofu in 1 inch squares and place in pan
3. Cook for 2-3 minutes or until golden brown. Enjoy

Ingredients

• Red Peppers (85 g)

Instructions

1. Wash, slice or chop and enjoy.

Ingredients

• Protein Powder (32 g)
• Water (0.25 liter)

Instructions

1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.

Ingredients

• Pumpkin Seeds (30 g)

Instructions

Ingredients

• Cheddar Cheese (30 g)

Instructions

Ingredients

• Peanuts (30 g)

Instructions

Ingredients

• Egg (2 large)
• Butter (1 pat (1" sq, 1/3" high))
• Cheese (30 g)

Instructions

1. Crack eggs into a bowl and beat vigorously until there are no strands of white. Season with salt and pepper to taste.
2. Heat a skillet over medium-low heat and add the butter.
3. When the butter is melting and starting to bubble, add the eggs, and push them toward the middle of the pan periodically. When the eggs are no longer filling in the space after being pushed toward the center, let them sit flat, and grate the cheese over the top.
4. When the cheese has melted, flip one side of the eggs on top of the other into a half-moon shape and serve.

Ingredients

• Cottage Cheese (120 g)

Instructions

Ingredients

• Tofu (1.5 block)
• Olive Oil (1.5 tablespoon)
• Salt (1.5 tsp)

Instructions

1. Heat oil in non-stick pan over medium heat
2. Chop tofu in 1 inch squares and place in pan
3. Cook for 2-3 minutes or until golden brown. Enjoy

Ingredients

• Cauliflower (100 g)
• Canola Oil (1 tsp)

Instructions

1. Preheat oven to 375 degrees.
2. Place cauliflower in a large mixing bowl, and pour on enough olive oil to coat. Use 1 tsp for best nutrient accuracy.
3. Shake salt and pepper into the bowl and toss gently until evenly coated.
4. Lay cauliflower pieces out on a baking sheet, and drizzle any remaining oil from the bowl on top.
5. Bake, turning once, until caramelized on edges and tender, 20 to 30 minutes.
6. Serve warm or at room temperature, as a side dish.

Ingredients

• Tofu (150 g)
• Olive oil (10.5 g)
• Turmeric (0.09 tsp)
• Salt (0.75 dash)
• Black Pepper (0.75 dash)
• Garlic Powder (0.19 tsp)
• Cumin (0.09 tsp, whole)
• Onions (48 g)
• Red Peppers (48 g)
• Spinach (22.5 g)

Instructions

1. Drain tofu container and pat dry with a clean dish cloth
2. Break into bite sized piece, and stir in bowl with half of the olive oil, turmeric, salt and pepper
3. Add the cumin and garlic powder to a dry skillet, and cook on medium heat until fragrant (1 minute)
4. Stir in tofu and increase heat to high. Cook for 5 minutes, stirring until it starts to brown
5. Slice the onion and bell pepper. In a separate skillet, start heating the other half of the olive oil
6. When hot, add onions and peppers. Cook for 5 minutes until it starts to brown
7. Add a pinch of salt and your greens. Cook until the greens are wilted, and serve together with the tofu scramble!

Ingredients

• Cheddar Cheese (30 g)

Instructions

Ingredients

• Peanuts (22.5 g)

Instructions

Ingredients

• Protein Powder (32 g)
• Water (0.25 liter)

Instructions

1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.

Ingredients

• Pumpkin Seeds (22.5 g)

Instructions