011: Keto and Being Vegetarian

Today, as usual, we are whit Whit and Ash. We changed up the way we are recording again. We are seeing if we can record while we are meal prepping for the rest of the week.

Whit, Grayson and I went to the Farmers Market we have here in town, which was awesome! We purchased duck eggs, liver, and ground beef. While we were downtown we let Gray run about which tired him out, which is great for nap time.

Ash has lost about 20 pounds so far (which is amazeballs), Whit, on the other hand, has not lost as much, but she is finding what works for her. She has started to rollerblade again which has both helped with her weight and her activity levels.

Ash had a question for a friend about doing a vegetarian keto diet. My first go-to reference book would be Ketotarian, by Dr. Will Cole. However some quick tips for right now would be to start liking avocado, coconut, and high-fat nuts (ideally Pili nuts, or macadamia nuts). Also Dark Chocolate (80% or darker) is a great source of good fats, along with eggs since Ash’s friend is a vegetarian and will eat eggs and dairy, like with a normal keto diet you would want to focus on low sugar fruits.

A day of eating may look like this:

  • An avocado egg (cut the avocado in half and put an egg in either half and bake it in the oven), paired with a fatty coffee/tea.
  • Lunch would be a cobb salad (minus the bacon and chicken):
    • 2-4 hard boiled eggs
    • 6-8 oz romain (or an arugula, spinach, or a spring mix)
    • 1-2 oz sliced bell pepper
    • 2-3 sliced radishes
    • 1 sliced avocado
    • 3-4 oz of blue or fata cheese
    • chopped chives
    • The dressing:
    • Another dressing (ranch like):
      • 3-4T Primal Kitchen Mayo
      • 1/2t dried parsley
      • 1t onion powder
      • 1/2t basil
      • 1/2t dill
      • 1t lemon pepper 1t pink salt
  • The final meal could be stir fry veggies with a tempah in a nori roll (seeweed wrap).
    • 2-3T avocado oil
    • 4oz sliced mushrooms
    • 2-3 cloves crushed garlic
    • 1T grated ginger
    • 1 bag broccoli Salad
    • 1/3c Coconut Aminos
  • Cooking Method:
    1. 1-2T avocado oil to a hot pan.

    2. Add mushrooms to pan and stir-fry until almost cooked through.

    3. Mix in ginger and garlic, until fregrant.

    4. Add Broccoli slaw and soy sauce and stir-fry until vegetables reach desired consistency. 2-5 minutes.

    5. Sprinkle sliced scallions and drizzle sesame seed oil over everything, give it one last quick stir and serve immediately.

      The best thing about the dressings is that they make end up with totally different taste profiles.

Hopefully, this helps you wrap your head around ketogenic vegtarian. Again if you go meat free, make sure you are getting enough protein, fat, and limited carbs. Also , do not forget about supplementing with Vitamin B-12.

“Vitamin B12 is a nutrient that helps keep the body’s nerve and blood cells healthy and helps make DNA, the genetic material in all cells. Vitamin B12 also helps prevent a type of anemia called megaloblastic anemia that makes people tired and weak[1].”

A vitamin B-12 deficiency can cause: “tiredness, weakness, constipation, loss of appetite, weight loss, and megaloblastic anemia. Nerve problems, such as numbness and tingling in the hands and feet, can also occur. Other symptoms of vitamin B12 deficiency include problems with balance, depression, confusion, dementia, poor memory, and soreness of the mouth or tongue. Vitamin B12 deficiency can damage the nervous system even in people who don’t have anemia, so it is important to treat a deficiency as soon as possible[1].”

Like we talked about in a previous podcast, the methylation problem I was talking about is an MTHFR mutation. When you have this genetic mutation, you have a hard time converting certain amino acids into the forms you need them. A simple DNA test can help you see if you have that mutation

Thank you for joining me on another episode! As always, if you want to say hi to the voice behind The Thriving on Fat Podcast you can find me at:


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