Keto Without Meat: Smart Ways To Boost Protein Intake

The keto diet is a low-carb, high-fat, and moderate-protein eating plan that can lead to weight loss and other health benefits. While meat is a common source of protein for those on the keto diet, it is possible to add protein to keto meals without eating meat. This can be achieved by consuming eggs, dairy products like cottage cheese and Greek yogurt, and plant-based proteins like tofu, tempeh, nuts, and seeds. Additionally, avocados and olives, while technically fruits, are also good sources of healthy fats and can be included in keto meals.

Eat eggs, Greek yoghurt, cottage cheese, and nut butter

Eggs are a great source of protein for those on a keto diet. Each large egg contains about 6 grams of protein and less than 1 gram of carbohydrates, making them ideal for keto. In fact, some people follow an "egg fast" diet, which involves eating mostly eggs, cheese, and butter for 3–5 days to help them break through weight loss plateaus. However, this diet is quite restrictive and may not be suitable for everyone.

If you're looking for a more well-rounded approach, consider including Greek yoghurt and cottage cheese in your diet. Both are high in protein and can help decrease appetite and promote feelings of fullness. For example, 6 ounces of cottage cheese contains 20 grams of protein and 6 grams of carbohydrates.

Finally, nut butter is another excellent way to add protein to your keto diet. Peanut or almond butter, for instance, has 7-8 grams of protein and 4 grams of net carbs per 2 tablespoons. So, feel free to indulge in some nut butter to add variety to your keto diet!

Consume healthy fats like avocado, olive oil, and coconut oil

Avocados, olive oil, and coconut oil are excellent sources of healthy fats and can be easily incorporated into a keto diet.

Avocados are a versatile fruit that can be eaten alone or included in various dishes such as salads, soups, desserts, sauces, and guacamole. They are rich in monounsaturated fats and fiber, with one-third of an avocado providing 8 grams of total fat, 6 grams of healthy fats, and only 4 grams of carbohydrates. Avocados are also a good source of nutrients and can be used as a substitute for foods high in saturated fat, such as butter.

Olive oil, a staple in Mediterranean cuisine, is an excellent source of monounsaturated fats. It has a rich flavor and viscosity, making it perfect for salad dressings and low-temperature cooking. High-quality olive oil can significantly enhance the flavor and nutrition of dishes when drizzled over salads or steamed vegetables.

Coconut oil, popular among the keto community, is rich in medium-chain triglycerides (MCTs) and has a high smoke point. This makes it suitable for high-temperature cooking and diverse applications, including baked goods and Asian cuisine.

By incorporating these healthy fats into your keto diet, you can increase your fat intake, enhance the flavor of your meals, and still stay within the guidelines of a low-carb, high-fat diet.

Try soy products like tofu and soy milk

Soy products like tofu and soy milk are a great way to add protein to a keto diet without meat. Soy is a popular source of protein for vegetarians and can be safely incorporated into a keto diet. While there are concerns about how soy affects people with thyroid problems due to its high hormone content, it doesn't seem to affect those with normal thyroid function.

When it comes to carb content, soy milk contains 15 grams of carbs per cup, while tofu has 2.3 grams of carbs per half cup. This makes tofu a better option for those on a keto diet, as it is lower in carbs. However, both soy milk and tofu can be consumed in moderation as part of a keto diet.

In addition to being a good source of protein, tofu is also a great option for those following a vegan keto diet. It can be used in various recipes and provides a well-rounded source of protein when combined with other plant-based sources.

When incorporating soy products into your keto diet, it is important to be mindful of your overall protein intake. Aim for a protein intake of 1.2 to 2.0 grams per kg of reference body weight. This range has been shown to preserve muscle mass, improve body composition, and provide other health benefits for those on low-carb or keto diets.

By including soy products like tofu and soy milk in your diet, you can ensure you are getting enough protein while still adhering to the keto diet guidelines.

Eat plant-based proteins like nuts, seeds, and tofu

Nuts, seeds, and tofu are great plant-based sources of protein for those on a keto diet.

Nuts and seeds are versatile foods that can be eaten alone as snacks or added to salads, shakes, desserts, and many other recipes. They are also excellent sources of healthy fats, protein, fiber, vitamins, minerals, and antioxidants.

• Pecans are tree nuts with a great nutrient profile for keto. They are high in fat and may help reduce insulin levels, which is ideal for weight loss.
• Brazil nuts are also tree nuts, and they are an excellent source of selenium, a trace mineral needed for various bodily functions. Just one or two Brazil nuts per day can provide all the selenium you need, so don't overdo it!
• Chia seeds are tiny black or white seeds packed with healthy fiber and omega-3 fats. They have powerful anti-inflammatory properties and can be added to smoothies, protein shakes, or keto cracker recipes.
• Macadamia nuts are native to Australia and are very high in fat, making them perfect for the keto diet. Several studies link macadamia nuts to improved cholesterol levels.
• Flax seeds are full of fiber and omega-3 fats and have been studied for their potential beneficial effects on blood pressure and heart health. They can be bought whole or ground and added to keto-friendly baked goods, soups, smoothies, and protein shakes.
• Hemp seeds are an excellent source of plant-based protein and healthy fats. Some research indicates that the unique proteins in hemp seeds may help reduce blood pressure.
• Walnuts are a popular type of tree nut grown worldwide. They are a high-fat, keto-friendly nut that may benefit heart health by reducing risk factors such as high LDL cholesterol and blood pressure.
• Hazelnuts are tree nuts with a smooth, buttery texture that makes them well-suited for desserts. They are an excellent source of vitamin E, which has been linked to a reduced risk of heart disease.
• Peanuts are technically a legume, but they are a great choice for keto dieters as they are an excellent source of plant-based protein and essential amino acids.
• Almonds and almond butter, milk, or flour are versatile keto diet staples. They are linked to a variety of health benefits due to their high concentration of protein, healthy fats, fiber, vitamin E, magnesium, copper, and antioxidants.

Tofu is another excellent plant-based protein source for those on a keto diet. It is made from soybeans and is a complete protein, meaning it contains all the essential amino acids that your body needs. Tofu is also low in calories and carbohydrates, making it a good option for those watching their weight or carbohydrate intake. It is a versatile ingredient that can be used in various recipes, such as stir-fries, salads, and vegan versions of traditionally dairy-based dishes.

Include dairy products like cheese, yoghurt, and cottage cheese

Dairy products like cheese, yoghurt, and cottage cheese can be a great source of protein for those on a keto diet. Cheese is a very low-carb and high-fat food, making it a great fit for the keto diet. An ounce of cheddar cheese, for example, provides 1 gram of carbs, 6 grams of protein, and a good amount of calcium. Similarly, an ounce of hard cheese, such as cheddar or parmesan, provides about 7-8 grams of protein and around 1 gram of carbs.

Yogurt and cottage cheese are also nutritious, high-protein foods. While they do contain some carbs, they can be eaten in moderation on keto. Both yogurt and cottage cheese have been shown to help decrease appetite and promote feelings of fullness.

In addition to being a good source of protein, dairy products can also provide other health benefits. Cheese, for instance, contains conjugated linoleic acid (CLA), which has been linked to fat loss and improvements in body composition. Eating cheese regularly may also help reduce the loss of muscle mass and strength that occurs with aging. Yogurt and cottage cheese, on the other hand, can provide a good source of probiotics, which can promote a healthy gut and improve digestion.

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