Can I be vegetarian and still do nutritional ketosis?

Absolutely! While 10-20% of your daily energy need should be coming from protein, you can meet this need by consuming high protein, vegetarian and keto friendly foods. The table below lists some common high protein, low carbohydrate vegetarian options that are also great sources of fat:

High Protein Food Amount Protein (g)
Eggs 1 large 6
Cheddar Cheese 1 oz 6.5
Cottage Cheese ½ cup 12
Whey Protein Powder 1 scoop 18-25
High-protein tofu 3 oz 14

You can also add in some plant-based protein sources such as nuts and seeds, tempeh, tofu, and products like Beyond Meat to increase the variety of protein sources. You may also want to include a multivitamin and a vegetarian omega-3 supplement (such as flaxseed oil or algal DHA such as ‘Neuromins’) to ensure you are meeting all of your nutrient needs!

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