The ketogenic diet is possible to implement without eating meat. It may call for a little more effort to get enough protein, but when you ensure that you eat other good quality protein sources, meat is not essential. Keto without meat is worth trying if eating meat is not your thing but you want to live a keto lifestyle.
Pescatarian
Pescatarianism is a dietary lifestyle that involves consuming a plant-based diet supplemented with fish and other seafood, often also dairy and eggs. In other words, pescatarians avoid meat but still include other protein sources in their diet. The term “pescatarian” comes from the Italian word “pesce,” which means fish.
Pescatarians often choose this diet for health reasons, ethical concerns, or environmental reasons. Fish and seafood are good sources of omega-3 fatty acids, which have been linked to various health benefits such as reducing inflammation and improving heart health. Many people choose pescatarianism over vegetarianism or veganism as it provides a wider variety of protein and nutrient sources.
Pescatarian foods on keto:
- Fish and other seafood
- Eggs
- Full-fat dairy
- All keto vegetables
- All keto berries
- Nuts&seeds
- Good quality oils
Lacto-ovo vegetarian
Most of the vegetarians eat eggs and dairy. Some other vegetarian protein sources can provide the essential amino acids that are necessary for building and repairing muscles, tissues, and organs.
Protein sources for lacto-ovo vegetarians:
- Eggs – are a great source of protein and healthy fats.
- Dairy products – cheese and yogurt are good protein sources for keto-lacto vegetarians.
- Nuts and seeds – almonds, cashews, chia seeds, and pumpkin seeds are all good sources of protein.
- Tofu and tempeh – soy-based products like tofu and tempeh are versatile and can be used in a variety of dishes.
- Vegetables – broccoli, spinach, and Brussels sprouts are high in protein.
Even tho plant-based protein sources are good, some may have incomplete proteins, meaning that they lack one or more of the essential amino acids. To ensure you get all the necessary amino acids, eating multiple protein sources every day is important.
Vegan
Veganism is one grade harder to manage on keto, but it’s doable. There are fewer protein categories to eat on keto than in vegetarianism.
The best protein sources for vegans are:
- Nuts and seeds
- Tofu and tempeh
- Vegetables
You might also consider using a high-quality organic protein powder to increase your protein intake. You can add it to full-fat yogurt, smoothies, etc. If you use vegan products, remember to check for carbs in them. Also, vegan products usually contain a lot of additives, which are not good for health.