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	Thai Basil Scramble with Tofu, Spring Onion and Sesame OilTofu Protein Base This measured Basil Scramble pairs Tofu with Spring Onion, balancing soy protein with little carbohydrate against a deliberate vegetable portion. A defined amount of Sesame Oil provides the fat component, and Thai Basil is introduced after the dish is combined without a grain or flour base. No cereal, flour, sugar or starchy wrapper is assumed; every carbohydrate-bearing component is included in the measured serving.	181g Tofu for Basil Scramble 55g Spring Onion 18ml Sesame Oil 3g Thai Basil 248g Tofu for Basil Scramble 57g Spring Onion 24ml Sesame Oil 5g Thai Basil 300g Tofu for Basil Scramble 84g Spring Onion 29ml Sesame Oil 7g Thai Basil	~375 kcal~500 kcal~620 kcal P: 23g31g39g \| NC: 5g6g8g \| F: 29g39g48g
B	Tex-Mex Egg Bake with Radish, Almond and OreganoAlmond Unsaturated Fat This measured Egg Bake pairs Egg with Radish, balancing egg protein and naturally occurring vitamin B12 against a deliberate vegetable portion. Its method is straightforward: the ingredients are set with controlled heat, using a recorded amount of Almond and a restrained addition of Oregano. The tiered weights are reconciled to the plan's low net-carbohydrate allowance without predicting a particular metabolic response.	104g Whole Egg for Egg Bake 42g Radish 38g Almond 0.5g Oregano 157g Whole Egg for Egg Bake 51g Radish 42g Almond 1g Oregano 198g Whole Egg for Egg Bake 68g Radish 56g Almond 1.5g Oregano	~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	Vietnamese Lemongrass Braise featuring Egg, Spinach, Hazelnut and GingerSpinach Produce Base This measured Lemongrass Braise pairs Egg with Spinach, balancing egg protein and naturally occurring vitamin B12 against a deliberate vegetable portion. The recipe assigns Hazelnut to the fat allowance and Ginger to seasoning; the components are simmered gently for a coherent texture. The defining Lemongrass Braise profile is built with separately measured Fresh Lemongrass. The tiered weights are reconciled to the plan's low net-carbohydrate allowance without predicting a particular metabolic response.	171g Whole Egg for Lemongrass Braise 118g Spinach 33g Hazelnut 3g Ginger 3g Fresh Lemongrass 231g Whole Egg for Lemongrass Braise 133g Spinach 45g Hazelnut 5g Ginger 5g Fresh Lemongrass 250g Whole Egg for Lemongrass Braise 145g Spinach 61g Hazelnut 7g Ginger 7g Fresh Lemongrass	~475 kcal~640 kcal~800 kcal P: 30g40g50g \| NC: 6g8g10g \| F: 37g50g62g
B	Cuban Picadillo Bowl featuring Vegetarian Mycoprotein, Swiss Chard, Hemp Seed and CulantroMycoprotein Protein Base This measured Picadillo Bowl pairs Vegetarian Mycoprotein with Swiss Chard, balancing fungal-derived protein against a deliberate vegetable portion. The cook measures Hemp Seed before the ingredients are crumbled and sautéed gently with the measured sofrito, then uses Culantro to finish the flavour rather than a sweet sauce. The defining Picadillo Bowl profile is built with separately measured Tomato-Pepper-Garlic Sofrito Base, Sliced Green Olives and Avocado Oil. The tiered weights are reconciled to the plan's low net-carbohydrate allowance without predicting a particular metabolic response.	99g Vegetarian Mycoprotein for Picadillo Bowl 84g Swiss Chard 37g Hemp Seed 3g Culantro 6g Tomato-Pepper-Garlic Sofrito Base 5g Sliced Green Olives 15ml Avocado Oil 153g Vegetarian Mycoprotein for Picadillo Bowl 100g Swiss Chard 45g Hemp Seed 5g Culantro 9g Tomato-Pepper-Garlic Sofrito Base 8g Sliced Green Olives 25ml Avocado Oil 220g Vegetarian Mycoprotein for Picadillo Bowl 117g Swiss Chard 46g Hemp Seed 7g Culantro 12g Tomato-Pepper-Garlic Sofrito Base 11g Sliced Green Olives 35ml Avocado Oil	~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	Oaxacan Queso Bites: Chayote, Almond and JalapenoAlmond Unsaturated Fat This measured Queso Bites pairs vegetarian Oaxaca cheese made with microbial rennet with Chayote, balancing dairy protein and calcium against a deliberate vegetable portion. Almond is weighed as the source of mainly unsaturated nut fats; the dish is formed into small portions, with Jalapeno added for its final savoury note. The portion changes by tier, but the named ingredients remain accountable to the carbohydrate, protein and fat targets.	52g vegetarian Oaxaca cheese made with microbial rennet for Queso Bites 26g Chayote 12g Almond 5g Jalapeno 72g vegetarian Oaxaca cheese made with microbial rennet for Queso Bites 35g Chayote 14g Almond 8g Jalapeno 87g vegetarian Oaxaca cheese made with microbial rennet for Queso Bites 44g Chayote 18g Almond 12g Jalapeno	~230 kcal~300 kcal~375 kcal P: 14g19g23g \| NC: 3g4g5g \| F: 18g23g29g
B	Shanghai Snack Bowl: Tofu, Tomato, Groundnut Oil and TamariTomato Produce Base This measured Snack Bowl pairs Tofu with Tomato, balancing soy protein with little carbohydrate against a deliberate vegetable portion. Measured Groundnut Oil carries the cooking fat, while Tamari sharpens the finished plate after it is combined without a grain or flour base. No cereal, flour, sugar or starchy wrapper is assumed; every carbohydrate-bearing component is included in the measured serving.	92g Tofu for Snack Bowl 54g Tomato 14ml Groundnut Oil 4ml Tamari 132g Tofu for Snack Bowl 66g Tomato 16ml Groundnut Oil 6ml Tamari 163g Tofu for Snack Bowl 83g Tomato 20ml Groundnut Oil 8ml Tamari	~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	Oaxacan Poblano Relleno with Oaxaca Cheese, Hemp Seed and OreganoOaxaca Cheese Protein Base This measured Poblano Relleno pairs vegetarian Oaxaca cheese made with microbial rennet with Poblano, balancing dairy protein and calcium against a deliberate vegetable portion. Instead of an uncounted dressing, the dish names Hemp Seed as its fat source and Oregano as its seasoning before being filled with the measured tomato-onion-chilli filling and roasted until the poblano is tender. The defining Poblano Relleno profile is built with separately measured Tomato-Onion-Chilli Relleno Filling. The portion changes by tier, but the named ingredients remain accountable to the carbohydrate, protein and fat targets.	59g vegetarian Oaxaca cheese made with microbial rennet for Poblano Relleno 50g Poblano 36g Hemp Seed 0.5g Oregano 8g Tomato-Onion-Chilli Relleno Filling 87g vegetarian Oaxaca cheese made with microbial rennet for Poblano Relleno 71g Poblano 45g Hemp Seed 1g Oregano 12g Tomato-Onion-Chilli Relleno Filling 108g vegetarian Oaxaca cheese made with microbial rennet for Poblano Relleno 90g Poblano 57g Hemp Seed 1.5g Oregano 16g Tomato-Onion-Chilli Relleno Filling	~420 kcal~555 kcal~700 kcal P: 26g35g44g \| NC: 5g7g9g \| F: 33g43g54g
B	Sichuan Mapo Bowl with Tofu, Daikon, Sesame Oil and Spring OnionSesame Oil Fat Profile This measured Mapo Bowl pairs Tofu with Daikon, balancing soy protein with little carbohydrate against a deliberate vegetable portion. Preparation keeps Sesame Oil visible as an accountable ingredient: everything is combined without a grain or flour base, and Spring Onion supplies the aromatic contrast. The defining Mapo Bowl profile is built with separately measured Vegetarian Doubanjiang. The portion changes by tier, but the named ingredients remain accountable to the carbohydrate, protein and fat targets.	193g Tofu for Mapo Bowl 74g Daikon 22ml Sesame Oil 5g Spring Onion 4g Vegetarian Doubanjiang 266g Tofu for Mapo Bowl 104g Daikon 27ml Sesame Oil 8g Spring Onion 6g Vegetarian Doubanjiang 300g Tofu for Mapo Bowl 168g Daikon 35ml Sesame Oil 10g Spring Onion 8g Vegetarian Doubanjiang	~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