TrainersEye — Global Keto Vegetarian Meal Plan

Daily Calories:

Instructions: Select ONE option per meal. Strictly avoid grains, sugar, and starchy vegetables. | Hydration: Drink 3–5 litres of water. Replenish electrolytes (sodium, potassium, magnesium). | Fats: Ensure generous use of Butter, Olive Oil, and Avocado Oil to meet energy goals.

🌅 Meal 1 — Breakfast 7:00 – 9:00 AM

#	Meal Option & Ingredients	Quantity	Macros & Calories
A	Baked Eggs in Cream with ChiveOven Start Eggs baked in ramekins with double cream, chive and black pepper until just set.	2 Eggs 3 Eggs 3 Eggs 25g Cheese	~375 kcal~500 kcal~620 kcal P: 23g31g39g \| NC: 5g6g8g \| F: 29g39g48g
B	Coconut Flour Waffle with ButterGrain Free Coconut flour waffle cooked crisp and served with butter and a dusting of cinnamon.	1 Waffle 1 tsp Butter 2 Waffles 1.5 tsp Butter 3 Waffles 2 tsp Butter	~375 kcal~500 kcal~620 kcal P: 21g29g37g \| NC: 5g6g8g \| F: 30g40g49g

☀️ Meal 2 — Lunch 12:30 – 2:00 PM

#	Meal Option & Ingredients	Quantity	Macros & Calories
A	Courgette Noodles with Walnut Pesto & BurrataFresh Assembly Spiralised courgette dressed in walnut and basil pesto, topped with torn burrata.	1.5 cups Courgette 60g Burrata 2 cups Courgette 80g Burrata 2.5 cups Courgette 100g Burrata	~475 kcal~640 kcal~800 kcal P: 30g40g50g \| NC: 6g8g10g \| F: 37g50g62g
B	Broccoli & Blue Cheese Soup with CreamUnder 8g Carb Broccoli blended with stock, blue cheese and cream into a thick soup.	2 cups Soup 2.5 cups Soup 3 cups Soup 1 tsp Butter	~480 kcal~645 kcal~800 kcal P: 28g38g48g \| NC: 6g8g10g \| F: 38g51g63g

🍵 Meal 3 — Evening Snack 4:30 – 5:30 PM

#	Meal Option & Ingredients	Quantity	Macros & Calories
A	Olives, Almonds & ManchegoTapas Snack Marinated green olives with whole almonds and slices of aged manchego.	25g Mix 35g Mix 45g Mix	~230 kcal~300 kcal~375 kcal P: 14g19g23g \| NC: 3g4g5g \| F: 18g23g29g
B	Salted Herb Broth with Olive OilElectrolyte Support Clear herb broth salted well and finished with a swirl of extra-virgin olive oil.	1 mug Broth 1 mug Broth 15g Cheese 1.5 mugs Broth 25g Cheese	~230 kcal~300 kcal~375 kcal P: 12g17g21g \| NC: 3g4g5g \| F: 19g24g30g

🌙 Meal 4 — Dinner 7:30 – 9:00 PM

#	Meal Option & Ingredients	Quantity	Macros & Calories
A	Stuffed Portobello with Ricotta & SpinachBaked Evening Large portobello caps filled with ricotta, spinach and garlic, baked under parmesan.	2 Portobello 3 Portobello 4 Portobello	~420 kcal~555 kcal~700 kcal P: 26g35g44g \| NC: 5g7g9g \| F: 33g43g54g
B	Cauliflower Velouté with Brown ButterLight Keto Close Cauliflower simmered soft and blended smooth, finished with nut-brown butter and nutmeg.	2 cups Velouté 2.5 cups Velouté 3 cups Velouté 25g Cheese	~420 kcal~555 kcal~700 kcal P: 24g33g42g \| NC: 5g7g9g \| F: 34g44g55g

Daily Total (approx.)

~2000kcal

~85gProtein

~35gNet Carbs

~165gFat

Tracking & Adaptation: Strict adherence to macronutrient ratios is required to maintain lipolysis (ketosis). Monitor electrolytes closely to avoid "keto flu." Adjust dietary fat intake slightly based on energy expenditure.

Nutraceutical Support: Formulated for metabolic flexibility and profound craving management. To explicitly prioritize lipid control and insulin sensitivity, supplement with Berberine (500mg) and Citrus Bergamot prior to major meals.

Protocol designed by the clinical team of MMSx Certified Professionals (MMSx Authority).

Disclaimer: This protocol is for educational purposes only. Ketogenic protocols cause rapid metabolic shifts. Consult a physician before commencing any new nutritional or supplementation program.

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GLOBAL KETO VEGETARIAN DIET PLAN