How To Follow A Keto Diet Without meat

Not everyone eats meat, some people choose not to do it, and some others must live because of medical conditions. Whatever is the reason, this is not what we want to find in this article. What we are more concerned to know is, how can you follow a Keto Diet without meat?

Ketogenic Diet

The Ketogenic Diet is a diet that promotes Ketosis. Ketosis is a metabolic state where your body burns fat as the primary fuel for energy. It is an efficient diet for people that want to drop their body fat percentage while keeping intact their lean mass.

To enter and stay in a Ketosis state, the body needs to have a low presence of glucose, so you need to cut carbs. On the other side, you have to increase the fat intake to still provide enough fuel. Protein intake must be kept moderate. There is a specific macros ratio that should be ideally followed in order to Stay in Ketosis and still provide enough nutrients. These ratios would be 70% fat, 25% protein, 5% carbs.

So how do these Keto restrictions affect your food variety and meat in particular?

Can You Follow A Keto Diet Without Meat

Meat is in most diets the main contributor to protein intake. Meat is also an ideal food in the Keto Diet because it is low in carbs and fat and high in proteins. If you do not eat meat, for example, because you are vegetarian or vegan, then you might need some adjustment to the diet.

The main issue if you do not consume meat and you still want to follow a Keto Diet relates to proteins. You need to replace the proteins you would consume through meat with proteins coming from other types of food. Long story short, you can follow a Keto Diet without eating meat; you just need to compensate for eating other food.

You can follow a Keto Diet without eating meat as long as you satisfy the macros ratio requirements. You need to make sure that your calorie intake is coming 70% from fat, 25% from proteins, and 5% from carbs.

Cutting meat and fish out of the equation, you can consider some of the following to achieve your goal.

Cheese And Dairy

Milk is not a good drink in a Keto Diet due to the sugar content, but other dairy products can be Keto Friendly. Cheese and Greek Yogurt are generally high in fat and proteins and very low in carbs.


Egg whites are a great source of proteins, and the yolk contains good fat and vitamins.


Superfood! It contains healthy fat and proteins, a must in a Keto Diet.


Coconut oils, avocado oil, olive oil are all good sources of fat.

Seeds And Nuts

Seeds and nuts are very good options to get fat and proteins; keep in mind the calories, though.


The Keto rules to follow are not in regards to the food to eat; they are more related to the ratio of the macronutrients. Cutting meat out of your diet means cutting most of the main protein contributors, but luckily, there are alternatives. So A Keto Diet without meat is possible; as long as you satisfy the macro percentages, you can eat the food you want.

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