• Hana Kovac

Vegetarians and Keto?



I have never been a vegetarian for some specific reasons. However, I respect animals and the meat I buy for me and my family is always from a good source - organic and grass-fed. Nonetheless, this can have a negative impact on our family budget of 6 - grass-fed meat is much more expensive than conventionally raised meat. As I am not prepared to feed my family the latter, I researched some protein-rich foods which you can enjoy without breaking the bank (and even on a low-carb diet!).

As the biggest component of the ketogenic or any low-carb diet is fat, and you know by now that you should eat more fat to stay healthy, you can easily get it from vegetarian foods. Here are some of the protein and fat rich foods full of good nutrients.

Eggs: the most versatile food on earth. Just make sure they’re pastured or free-range. In France, choose eggs with the number 0.

Dairy: always go for organic and grass-fed dairy. The best choices for a fat-rich diet are heavy whipping cream, cream cheese, cottage cheese, hard cheeses like Parmesan, Swiss, feta, and cheddar (full-fat), soft cheese like brie, mozzarella, and bleu cheese (full-fat), butter (grass-fed), full-fat unsweetened Greek yogurt or coconut yogurt.

Tempeh: a vegetarian soy food, made from cooked and slightly fermented soybeans and formed into a patty. Chose only non-GMO organic tempeh and check if there were no grains added (most brands of tempeh add other grains, such as barley).

Natto: Natto is made by soaking whole soybeans, then steaming or boiling them, and afterwards adding the bacteria Bacillus subtilis to the mixture. It is then allowed to ferment over time.

Miso: miso paste is made from fermented soybeans and grains and contains millions of beneficial bacteria. There are hundreds of different types of miso and different versions are linked with regional cuisines, identities and flavours. For easy lunch or dinner, combine vegetable broth with miso paste and add some more veggies.

Nuts and seeds: My pantry is always stocked with a variety of seeds, nuts and nut butters. They are pretty easy add-ins for smoothies, yoghurt bowls, and salads to boost health. Nuts and seeds are sources of both protein and fat. Best nuts for a low-carb diet include pecans, Brazil nuts, macadamia nuts, walnuts, coconut (unsweetened), hazelnuts, pine nuts, almonds and nut butters made from any of the above. Sometimes you can enjoy peanuts, pistachios, cashews or chestnuts. For seeds, choose chia seeds, flaxseeds and hemp seeds. My personal favourites these days are hemp seeds, wonderful high-fiber superfood.


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