The ketogenic (keto) diet is renowned for its high-fat, moderate-protein, and low-carb composition, which drives the body into ketosis—a state where fat becomes the primary energy source. Traditionally, meat plays a central role in keto due to its high fat and protein content. But what happens when you decide to follow a keto diet without meat? Here, we’ll explore the implications of removing meat from your keto plan, discuss alternative protein sources, and address how to maintain a balanced and effective meat-free keto diet.
Why meat is in the keto diet
Meat is a cornerstone of many keto diets for good reasons. It’s rich in healthy fats and provides high-quality, complete protein, containing all essential amino acids that the body cannot synthesize. These attributes make meat an efficient way to meet the macro and micronutrient requirements of a keto diet. Additionally, its low carbohydrate content aligns perfectly with the diet’s goals.
Without meat, a keto diet faces some unique challenges, particularly in achieving the ideal balance of fats and proteins while ensuring adequate amino acid intake. However, a meat-free keto diet is not only possible but can also be diverse and satisfying with proper planning.
Changes in a No-Meat Keto Diet
Meat is a staple in the keto diet. So what changes are there without it? And how much does it affect the keto diet? Here are the main things that change without meat in your keto diet.
Less-quality protein options
Meat is top in protein quality. But now they’re gone, you’ll have to look at the quality of plant-based proteins. Unlike animal proteins, most plant proteins are incomplete, meaning they lack one or more of the essential amino acids. This means it’s less utilisable than animal proteins. To counter this you could eat more of it, right? However, too much protein in a keto diet is not recommended.
This limitation requires you to combine as many different plant proteins as possible, for example, 2 – 3 different ones in your meal.
This doesn’t mean plant proteins are bad for you, and you could eat the same portion of plant proteins as you would with animal proteins, but instead, you would get less utilisable protein. However, you’ve still got fish which is a quality protein source.
Less highly-satiating foods
Meat is a satiating food and can prevent hunger and cravings better than most foods. So without meat, you will still be satiated since you’re consuming more fats, but you may be less satiated than if you were meant to eat meat. And satiation is crucial if you’re including intermittent fasting in your keto diet. Even if you’re not, you should only have a maximum of three meals on keto without snacks, so satiation is key. It could make a difference in the 1-2 hours left until you eat.
Less protein options
You have limited quality protein source options although fish and eggs are available. You could eat eggs and fish every day, but most people will get flavour fatigue from them in a few days.
When meat is removed from the equation, adjustments are necessary to ensure the diet remains effective. Protein becomes a more delicate balancing act. While keto is not a high-protein diet, it requires moderate protein intake to prevent muscle loss and support bodily functions. Without meat, finding sources of protein that are both keto-friendly and nutritionally complete becomes a key challenge.
The fat component of the diet, however, is less impacted. Numerous plant-based and animal-derived sources of healthy fats are available, making it relatively straightforward to meet your fat intake goals without meat.
Consume more protein
Since virtually all non-animal protein sources have less utilisable protein, you may have to consume more to get the same amount of protein you would get from consuming less animal protein. The solution to this would be eating only eggs and fish for your protein, but the average person would get bored of that.
So, consume more plant proteins and legumes in greater quantities like nuts. Beans can be consumed (not baked beans), but not in high quantities as although they have protein, they also have decent carbs in them that could hinder your results.
Furthermore, nuts are also high in fats, which can contribute to sustained energy and satiation.
Healthy fats aren’t a problem
The good news is that healthy fats are abundant and easy to incorporate into a meat-free keto diet. Some excellent sources include:
- Avocados: Rich in monounsaturated fats and fibre, avocados are a staple in any keto diet.
- Nuts and Seeds: Almonds, macadamia nuts, walnuts, and chia seeds are fantastic sources of healthy fats. Watch portion sizes to avoid exceeding your carb limit.
- Oils: Olive oil, coconut oil, avocado oil, and MCT oil are versatile for cooking, dressing, and adding to recipes. However, use full-fat butter and much as possible.
- Eggs: Eggs also provide a significant amount of fat, making them a dual-purpose food in your diet.
Plant protein sources
While meat is off the table, several options remain for incorporating protein into your keto diet. However, many plant proteins often have more carbs. Apart from eggs and fish, here are other keto-friendly protein sources you should add to your diet to reduce flavour fatigue and increase diversity on your plate:
1. Tofu and Tempeh
Protein Content: ~10-20g per 100g (varies by type)
Carb Content: ~2-3g per 100g
These soy-based products are versatile and great for cooking. Tempeh has a higher protein content and offers additional probiotics.
2. Seitan (Wheat Gluten)
Protein Content: ~21g per 100g
Carb Content: ~4g per 100g
Made from gluten, it’s one of the most protein-rich plant options but unsuitable for those with gluten sensitivity or celiac disease.
3. Edamame (Immature Soybeans)
Protein Content: ~11g per 100g
Carb Content: ~8g per 100g (includes fiber)
Notes: Slightly higher in carbs than tofu/tempeh but still low overall, especially given its fibre content.
4. Nuts
Almonds
- Protein (per 1 oz / ~23 almonds): 6 g
- Net Carbs: ~2.6 g
- Notes: High in vitamin E and magnesium.
Pecans
- Protein (per 1 oz / ~19 halves): 3 g
- Net Carbs: ~1.2 g
- Notes: Rich in healthy fats and very low in carbs.
Macadamia Nuts
- Protein (per 1 oz / ~10-12 nuts): 2 g
- Net Carbs: ~1.5 g
- Notes: Very low in carbs, but higher in fat.
Walnuts
- Protein (per 1 oz / ~14 halves): 4 g
- Net Carbs: ~2 g
- Notes: Great for omega-3 fatty acids.
Brazil Nuts
- Protein (per 1 oz / ~6 nuts): 4 g
- Net Carbs: ~1.2 g
- Notes: Excellent source of selenium.
5. Seeds
Hemp Seeds
- Protein (per 3 tbsp): 10 g
- Net Carbs: ~1 g
- Notes: High in omega-3 and omega-6 fatty acids.
Chia Seeds
- Protein (per 2 tbsp): 4 g
- Net Carbs: ~1 g
- Notes: Very high in fibre, helps in digestion.
Pumpkin Seeds (Pepitas)
- Protein (per 1 oz / ~85 seeds): 7 g
- Net Carbs: ~2 g
- Notes: Rich in magnesium, zinc, and iron.
Sunflower Seeds
- Protein (per 1 oz / ~1/4 cup): 6 g
- Net Carbs: ~3 g
- Notes: Packed with vitamin E and selenium.
Flaxseeds
- Protein (per 2 tbsp): 3 g
- Net Carbs: ~0.5 g
- Notes: High in lignans and fibre.
Conclusion
Although you may lack the best protein sources, you can still reach your protein goals with non-animal protein sources, just that you’ll consume them in greater quantities. But because you can still consume eggs and fish, you can catch up to your protein goals as these are animal protein sources that have the best balance in the nine essential amino acids and are the most utilisable.
Regardless of what keto diet you’re on, you must plan no matter what. Decide what protein sources you will be consuming, note them down, and buy them in the appropriate quantities. Plan the meals you’ll prepare, and what protein sources you’ll be consuming each day. And set yourself a protein goal if you wish, ensuring that when you consume plant proteins, you consume slightly more.
Always watch your carbohydrates and avoid proteins that have too many carbs (pick from the protein list I listed). And prioritise eating fish and eggs the most since they are quality protein sources.
