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Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...

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January 10, 2018

How to Do Keto As a Vegetarian—And a Giveaway

By Mark Sisson
191 Comments

Inline_VegetarianThis is one of the most common queries I receive: How do I go keto as a vegetarian?

One way to go keto as a vegetarian is to stop being vegetarian. You begin as a vegetarian, make the conscious decision to go keto, and then cease vegetarianism. Seriously, just try it out. A little animal won’t hurt you. Promise.

Okay, jokes aside: How do you go keto while remaining vegetarian?

Once you let the dust settle and consider the proposition with a calm, clear mind, going keto as a vegetarian isn’t all that outlandish.

Most low-carb diets are hard to do as a vegetarian because protein is a big component, and quality protein is harder to obtain without meat in your diet. The focus of keto is carbs and fat—less of the former, more of the latter—and not so much the protein. There are plenty of ways to reduce carbs and increase fat while remaining vegetarian, and if you keep a few things in mind, you actually have a lot of freedom. More than you’d think.

Here’s what you should keep in mind when constructing your diet. After this, everything else is gravy.

Eat Eggs

This is pretty non-negotiable, at least if you’re trying to optimize your keto vegetarian diet.

Eggs provide long chain omega-3 fatty acids. You have to choose the right eggs, of course. Your average battery-farmed corn-and-soy-fed chickens won’t produce omega-3-rich eggs. If you’re lucky, they’ll have some ALA. But for the animal-based omega-3s that we truly need, you must eat pastured eggs or eggs from chickens on a special diet designed to boost levels of long chain omega-3s.

Eggs provide potent animal protein. I know I just said that protein isn’t a big concern on keto. But you still need a solid source of animal protein, and egg protein is one of the most bioavailable ones in existence.

Eggs provide choline. Our livers go through a lot of choline when they metabolize fats, and you’re going to be metabolizing a lot of fat. Without enough choline, we run the risk of developing fatty liver disease and compromising overall liver function.

Eggs provide vitamin B12. Five average grocery store eggs net you over 100% of the RDA.

Eggs provide retinol. Retinol is the animal-based type of vitamin A that our bodies use far more readily than plant-based vitamin A.

Look for “Super Eggs.” Sometimes Whole Foods carries a brand of egg called the Super Egg. Laid by chickens fed a special diet that includes algae, fish, and specific minerals, each egg has 125 mg of DHA (4.3x a normal egg), 250 IU of vitamin D (6x), 4.7 IU of vitamin E (6x), 378 mcg of lutein and zeaxanthin (1.5x), 1.2 mcg of B12 (2.5x), 185 mg of choline, 20 mcg of selenium (1.25x), 0.8 mg of zinc, and 35 mcg of folate. They taste great and make staying nourished on a vegetarian keto diet much easier.

Find the Dairy That Works For You

Some folks simply can’t eat any type of dairy. Okay. But make sure that’s the case and you’re not just exercising a preference. In populations without traditional access to dairy in whom adult genetic tolerance of dairy never developed, vegetarianism was absent. East Asians, Southeast Asians, most of Africa and the Americas—they were not vegetarians. Then, consider the most successful vegetarian cultures, like in India. Dairy plays a major and constant role in their diet. From yogurts to cheeses to milk to cream, they probably wouldn’t have been successful vegetarians without it.

It’s easy to understand why. Dairy is a reliable, delicious source of healthy fatty acids like conjugated linoleic acid, important minerals like calcium, and bioavailable protein like whey. Ferment your dairy and you introduce probiotics, lower the lactose, and create novel nutrients like vitamin K2. Dairy is the perfect accompaniment to a keto diet.

If you have no issue with dairy, great. Go wild. Make it a significant part of your diet. If you do have legitimate issues with dairy, figure out what kind of dairy you can consume. Most people can get away with fermented dairy, like yogurt and kefir, and hard, aged cheeses, like pecorino romano, aged gouda, and parmigiano reggiano.

Take creatine, carnosine, and taurine. These are micronutrients found only in meat.

Take niacin and thiamine. These are really hard to obtain without eating starches or animals or a ton of seeds. The top sources of thiamine are trout, pork, sunflower seeds (huge omega-6 hit to get the required amount), and beans. Top niacin sources are pork, poultry, fish, liver, peanuts (but you’d need to eat about a cup), sunflower seeds, and beef. Not exactly vegetarian keto friendly unless you love omega-6.

Eat mushrooms. Everyone should be eating mushrooms, perhaps even patients with depression. But they become crucial for keto vegetarians because they’re the best non-animal, non-starch, non-omega-6-rich seed/nut source of niacin. A couple cups of grilled portobello mushrooms gets you 76% of your daily requirement of the vitamin. Other mushrooms aren’t far behind.

Take algal oil if you’re not getting good eggs high in omega-3s. Good eggs will provide long chain omega 3 fatty acids. So will algal oil, which offers both EPA and DHA.

Consider eating oysters and other shellfish. This is a big stretch for most ethical vegetarians, but I don’t think it has to be. First, oysters aren’t motile, meaning they don’t move to escape danger. This indicates that they probably don’t feel pain, since pain is a costly physiological mechanism that only arises or is preserved in organisms who can respond to it by leaving the scene. Second, oyster farming is ethical and has very little impact on the environment. An oyster farm is pretty much identical to an oyster’s natural environment. If you can stomach a few oysters, you’ll get a fantastic source of vitamin B12 and other B vitamins, iron, zinc, copper, selenium, and even omega-3s.

What Might This Look Like?

Here’s a sample day of keto vegetarian food. This is just one example.

  • 9 eggs
  • Cup of full-fat Greek Yogurt
  • 2 ounces Pecorino romano cheese
  • Ounce of almonds
  • Ounce of mac nuts
  • 2 Brazil nuts
  • 4 cups of raw spinach
  • 2 TB avocado oil
  • 1 TB butter
  • 5 green olives

That gets you 1981 calories, 109 g protein, 31 g carbohydrate (10 g fiber), 158 g fat with most of your micronutrients, except for the ones mentioned above (thiamine/B1, niacin/B3). You could easily add in a couple TBs of raw potato starch or a fully green (unripe) banana for some more fermentable substrate for your gut bugs. If you’re willing to give it a shot, you could throw in a few small oysters and take care of all your zinc, selenium, copper, and most of your iron requirements. I think you get the idea, though.

Eat enough eggs to give you adequate protein and micronutrients. Choose the best eggs you can find, as they’re the backbone.

Eat some dairy that you can tolerate, focusing on fermented stuff (which digests the lactose and provides additional benefits) like yogurt, kefir, and hard cheeses.

Eat non-starchy veggies with plenty of healthy fat in the form of dressings, mayoavocado/olive oil, nuts/seeds, cheese, avocados.

Have a Big Ass Salad every day, which makes getting all your nutrients really easy. This is my latest favorite.

Going keto as a vegetarian isn’t that hard. And if you take my advice to heart, you won’t even miss out on any major nutrients.

Now For the Giveaway…

Keto_Advanced_1_600xToday I’m choosing one random commenter to win a Primal Kitchen® Advanced Keto Kit. It’s the perfect compliment to anyone’s keto plan—vegetarian or not.

With five delicious dressings, you’ll have all the tasty variety and healthy fat you’ll need for your daily Big-Ass Salads as well as inspiration for marinades of all kinds. Both Primal Kitchen mayos are outstanding dips for veggies and can help you whip up some comfort food favorites. Finally, Extra Virgin Avocado Oil lets you create your own sauce and dressing accompaniments to both cooked and fresh Primal meals.

Today I’d like to hear your questions on anything kitchen related. Are there kitchen tips you’d like? Suggestions for kitchen gadgetry? Other Primal cooking or shopping inquiries? Product questions?

Be sure to post your comment here before midnight tonight (1/10/18 PST) to be eligible.

Good luck, everyone!

Now let’s hear from you. If you have any other comments or questions about going keto as a vegetarian, let me know down below.

Thanks for reading, everyone. Take care.

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191 Comments on "How to Do Keto As a Vegetarian—And a Giveaway"

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Anthony Munkholm
1 month 14 days ago

Hey Mark,

Posted this before and I will again how about some great recipes and cooking tips using a Sous Vide? Have you used one before? I got one for Christmas but have not busted it out yet.

James Jamison
1 month 14 days ago

That would be a great bonus. Great question.

sam
1 month 14 days ago

that would be great. Also, is it safe to cook food in plastic for sous vide?

Leigh
Leigh
1 month 14 days ago

I’ll start! I keep hearing about air fryers and how wonderful they are. Are they a healthy and good way to cook food? Are there any benefits vs. other cooking methods? Thanks!

Leigh
Leigh
1 month 14 days ago

I thought of another question regarding keto. The internet has a few different viewpoints on how many carbs Greek yogurt has – whether all the sugar is eaten by the bacteria and the carb count on the container is too high, or whether it is accurate. Any thoughts?

Beth
Beth
1 month 14 days ago

I am curious about the true carb count in Greek yogurt, too. Hope you have some insight on this for us.

Katy
Katy
1 month 13 days ago

I haven’t researched this at all, so take it with a grain of salt, but I’m positive that, if Greek yogurt manufacturers thought they could put a lower number on their labels for sugar content, they would have done so.

The economic benefit to them would be really high, and they won’t ignore that.

Regardless, I think it’s common for foods to be analyzed before the nutrition information is determined. The results of that analysis are what you see on the container, and they’re the most accurate you can get.

Missy
Missy
1 month 13 days ago

The answer is to make your own yogurt. Ferment 24 hours and the lactose should be pretty much consumed.

Nocona
Nocona
1 month 14 days ago

My wife is vegetarian and hits almost all of these suggestions. I must have her see the carnosine, taurine and creatine info. to fill in the gaps. Thanks for the post.

Colleen M
1 month 14 days ago

Vegetarian keto. That’s tough. I’ve done nut and dairy free keto, and that was hard too.

HealthyHombre
HealthyHombre
1 month 14 days ago

Good luck trying to put together a plan like this for someone who is vegan LOL.

tribal
tribal
11 days 9 hours ago

I’m a “Fallen Vegan”, so I can only eat plants that have naturally fallen off the tree or plant first, its just to cruel to pick fruit from the tree – it must fall on the ground first.

There are actually crazies out the who do this.

Sammantha D.
Sammantha D.
1 month 14 days ago

I’m not actually a vegetarian, but I struggle with eating enough protein to stay keto. I enjoy things that are spicy though – do you have a go-to recipe that’s got plenty of spice in it?

Katy
Katy
1 month 13 days ago

Just going to volunteer this one that I like– you can fry up shirataki noodles (spelling?) with veggies like kale and broccoli, add lots of gochujang or whatever spice you like, and crack a couple eggs on top. It’s a great meal, and can be as spicy as you like!

Sammantha D.
Sammantha D.
1 month 10 days ago

Thank you for the idea! I’ll try this one!

Quinto
Quinto
1 month 14 days ago

Excellent post! This is highly feasible when it’s hard to find quality and ethically raised animals.

Rachel
Rachel
1 month 14 days ago

This really works! love the advice on great eggs.

Joe
Joe
1 month 14 days ago

What are the essential non food items for a Paleo/keto kitchen?

Brendan
Brendan
1 month 14 days ago
I’ve been playing around with some keto-friendly snacks, especially dessert-style treats that satisfy a craving at the end of the day or post-dinner. Here is a style that I’ve been enjoying: In a cup, mix up the following dry ingredients: a few spoonfuls of cacao nibs (or raw cacao powder), a little bit of cinnamon (to taste), a pinch of salt, a small handful of crushed nuts (mac nuts are best, pecans and hazelnuts are a fine consolation prize) and (optional – don’t add to much or it gets chalky) a tablespoon or two of collagen protein powder for dat… Read more »
Regina
Regina
1 month 14 days ago

I’m glad to see this – never wanted to be strict vegetarian but I feel better with less heavy meat and more healthy fats from plants. Also, my Thrive Market order that was delivered today includes your Vanilla Coconut Primal Kitchen Collagen Fuel. It sounds so yummy, I would love some suggestions on how to use it!

Lynn
Lynn
1 month 14 days ago

I’d like advice on what types of cookware are safest/most functional, if you’re only going to have one type

Edie
Edie
1 month 14 days ago

Lynn,

I got an InstantPot for Christmas (pressure cooker, sauteer, slow cooker, steamer all in one). Its an amazing tool! You can do anything from roast a whole chicken to making bone broth to cooking vegetables. I have even cooked meat straight out of the freezer when short on time. When you use the pressure cooking function it cuts cooking time way down and keeps nutrients in. It has taken pressure cooking to a very safe level and turns out amazing food. Lots of bang for the buck in my book!!

NaturalGirl
NaturalGirl
1 month 13 days ago

Good question. I am curious as well.

Dr.RhondaPatrickFan
Dr.RhondaPatrickFan
1 month 14 days ago

Are creative, carnosine, and taurine supplements derived from animals? If so, is there a company that does it humanely? I eat meat, but the supplement part for people who eat vegan or vegetarian for animal rights is interesting to me.

alex
1 month 13 days ago

I don’t know about the others but creatine is synthetically produced.

Ant
Ant
1 month 14 days ago

A good read to distract me from my fighting/screaming/’playing’ children. Thanks .
Non veg related: are pillows Primal?

Jemma Webb
1 month 13 days ago

Check out Katy Bowman’s work on natural movement https://nutritiousmovement.com/your-pillow-is-an-orthotic/

Ant
Ant
1 month 11 days ago

Thanks Jemma, l will check it out. Sorry for the delay in my reply.

Time Traveler
Time Traveler
1 month 14 days ago

Vegetarian is easy. Do you ever get “how to do keto as a vegan” question and not that I am pondering a move god forbid? (-:

paleofam321
paleofam321
1 month 14 days ago

It sounds little trite, but maximizing counter space is important. I’ve got little ones and their bottle paraphernalia takes up my whole life.

GreekGrok
GreekGrok
1 month 14 days ago

I didn’t know vegetarian Keto could be done. Very interesting.

Mathieu
Mathieu
1 month 14 days ago

That is for quite flexible vegetarians… 😉

Elizabeth Resnick
1 month 14 days ago

Love this info for vegetarians. Eggs were the first animal protein I introduced when I (very gradually) transitioned from vegan to primal. I went with local pastured eggs since animal welfare is always important to me, but the Super Eggs sound great. Ultimately I feel better consuming more animal protein and fat, but these are awesome tips for the vegetarians out there. So many people think a vegetarian diet has to be high in carbs with lots of beans and rice but that’s not always the case.

Susanne
Susanne
1 month 14 days ago

I would like to know how to find a high-quality chef’s knife.

Geranium
Geranium
1 month 14 days ago

I got my son a Wusthof knife. ((German company). He loves it. Got it online.

Brad
Brad
1 month 14 days ago

This Thanksgiving my cousin deep fried a turkey. It was awesome! So this Christmas I borrowed my neighbor’s fryer and did one myself, followed by a deep fried pork loin (super moist). My cousin used peanut oil and my neighbor recommended canola. I ended up using peanut oil but wonder if avocado oil could be used? Also, do you know where one could purchase 3 gallons of avocado oil without taking out a second mortgage?

Shary
Shary
1 month 14 days ago

I think it would be pretty difficult, if not impossible, to get enough nutrition and calorie content on a vegetarian keto diet. It wouldn’t provide enough satiety and would lack the ability to keep one from getting hungry between meals–something that meat protein does extremely well. Also, you can only eat so many eggs before you never want to look at another one, so OD’ing on eggs isn’t going to be the answer. Frankly, I can’t see that a vegetarian attempt at keto has much chance of working.

Clay
Clay
1 month 14 days ago

As a former 30 year vegetarian who now eats meat, it’s not as hard as you think. I transitions to an ancestral diet (primal, paleo…whatever you want to call it) for about 3 or 4 years before i started eating meat. So I’ve done the Primal thing as a vegetarian and keto is not that much different. Yes, you will eat lots of eggs, eat full fat Greek yogurt, and probably supplement with whey protein, but it’s pretty easy to get fat from nuts, avocado, butter, olive oil and coconut oil.

Jemma Webb
1 month 13 days ago

I’ve done keto vegetarian and I find it pretty easy. Eggs are one of the most versatile foods around, there are so many different flavours and ways of cooking them I never got bored. I hated eggs before becoming vegetarian and still cannot eat them plain.

Deepti Khare
Deepti Khare
1 month 14 days ago

Thanks for the reminders to eat nuts and seeds!

wildgrok
wildgrok
1 month 14 days ago

This is great, will pass to my many vegetarian friends!

Sylvie
Sylvie
1 month 14 days ago

I really appreciate this post, Mark. Like Sammantha D, I also struggle with getting enough protein even though I’m not really a vegetarian. (I hate the way meat feels and don’t like handling it.)

Cooking: I get into such ruts! I make endless veggie stir-frys with coconut aminos and pepper, but for some reason when I try other spices the results are underwhelming. I know you’ve posted on various spices in the past, but I’d love another round on that topic..

Barb Boyd
Barb Boyd
1 month 14 days ago

Can you help with a couple of dinner ideas for the veggie keto?

Brad
Brad
1 month 14 days ago

Barb, I’m not a vegetarian but often eat a light meal for dinner. Try sautéing a spiralized zucchini in butter with garlic, then toss in a few tablespoons of organic marinara at the end. Once plated, sprinkle with a healthy portion of mozzarella or your favorite shredded cheese. This makes a good side dish, too.

Jemma Webb
1 month 13 days ago

The Keto diet app has a while meal plan for vegetarians https://ketodietapp.com/Blog/post/2015/07/05/2-week-vegetarian-keto-diet-plan

Eileen
1 month 14 days ago

Hi, just five days ago, ai had a pacemaker inserted due to slow heart beat. I also have a substantial B12 deficiency. As I am aging, I have found increasingly difficult to enjoy eating meat. My slow heart rate included paused heart beat as well and with this, I have been extremely fatigued. With the pace maker’s help, I am hoping to regain some of my old energy and stamina. Will the vegetarian keto diet supply a good amount of vitamin B12? Thank you in advance!
Eileen

Pat
Pat
1 month 14 days ago

My big ass salad serves for many meals. I make it as needed from whatever organic (above ground) veggies look good, which locally in small mountain town CO can be iffy. At lunch or dinner I top it with left-over meat or a can of sardines or tuna and If i don’t finish it, it’s fine in the refrigerator over night. Then for late morning meal, I top it with a couple of eggs. Easy and good.

Elizabeth
Elizabeth
1 month 14 days ago

This is helpful, thank you. I’d love some recipes for Instant Pot.

KrisS
1 month 13 days ago

Check out Michelle Tam (Nom Nom Paleo) and Simone Miller (Zenbelly).

Barbara Kopiasz
Barbara Kopiasz
1 month 14 days ago

This is a great help for getting protien while not eating meat.

Sarah
1 month 14 days ago

Thanks for bringing up the vegetarian question! I am not vegetarian, but I do like cutting back on meat every once in a while. My kitchen question is, what are your key staples to have in the fridge at all times when you are keto? Love the giveaway idea, thanks for all you do!

chad
chad
1 month 14 days ago

One thing I would love to know is this: not only *what* do you have in your kitchen, but also *where* is it? How have you re-arranged your kitchen to be more efficient in recent months?

For example, this weekend I moved all of my coffee supplies (coffee, electric kettle, aeropress, cacao and maca powder) from way across the kitchen to a drawer right beside the sink. Has made a daily part of my life much more streamlined.

Anyone else made any recent changes like that?

Kris
1 month 14 days ago

I’d like to know about air fryers too. I keep looking at them and the instant pot. Thanks for the give away!

Barbara Noordanus
1 month 14 days ago

Does using a pressure cooker to cook meat, make bone broth or stews in any way compromise the proteins in the meal?

Angela
Angela
1 month 14 days ago

This post was really helpful – because I have been vegetarian for many years. Thanks for the extras to take like niacin, etc.

Kandie
Kandie
1 month 14 days ago

I would love to win this package! I have tried a few of the products but definitely not all and this would be the perfect way to taste it all!! I eat a big ass salad every single day because of you! Thank you for this post!

Paige
1 month 14 days ago

Thank you for the tips Mark. Our house is definitely not a vegetarian house, but we are looking for more keto vegetarian meals to put in rotation.

Yahav
Yahav
1 month 14 days ago

Would love to see information about safe cookware/kitchen items (chemical free etc)

michele
michele
1 month 14 days ago

thanks for the great info as always!

Cathy
Cathy
1 month 14 days ago

I eat a couple of eggs per day. I am not a vegetarian. I am a hyper responder and have high cholesterol with a total of 378. As far as the ratios go, they are all excellent, though. My question is should I eat my eggs raw to keep my cholesterol down somewhat since frying/scrambling eggs are thought to oxidize and cause plaque in arteries? I’m not sure if that is correct information or not.

Clay
Clay
1 month 14 days ago
If you are a hyper responder, I don’t think eating raw eggs will make any difference.It may be more stable cholesterol, but it’s still the same amount and that’s what your lipid profiles are measuring. Your tests don’t know the difference between oxidized and non oxidized. I too have crazy high cholesterol right now (probably aggravated by hypothyroidism). Even though my HDL is 149 and my LDL is pattern A, an LDL reading of 239 is nothing to just brush of because once you get into the abnormal cholesterol profile level there is very little evidence on what it all… Read more »
Cathy
Cathy
1 month 13 days ago

Thanks, Clay. What about the AC1 test that tells if I have Pattern A or Pattern B? Also, how do you go about getting these tests? I really don’t want to go to a doctor. Can I get these tests without going to a doctor?

Clay
Clay
1 month 13 days ago
An advanced lipid profile will include LDL type. You can pay a lab to do them. It’s a pretty cool thing to have.Very detailed. I had to pay for my calcium score myself but it was only $120 which I though was reasonable for an MRI scan of my heart. My numbers are so weird that my doctor consulted with the top cardiologist in the network to review them. The cardiologist described my results as a “complex lipid abnormality”. So I have very favorable pattern A LDL, low TG, super high HDL, low C reactive protein levels and mild calcium… Read more »
Hayley
Hayley
1 month 14 days ago

I would love some tips on cooking for one person (I live alone) while not wasting food or money.

Daniel Luechtefeld
Daniel Luechtefeld
1 month 14 days ago

I’m not a vegetarian, but the sample meal plan with advice to center this diet on nine eggs a day is welcome news.

Amanda Vilbrandt
1 month 14 days ago

This is vaguely kitchen related… While I’ve been doing keto for a long time now (https://www.marksdailyapple.com/the-complete-story-behind-the-woman-that-lost-88-pounds-in-seconds/) and haven’t had a problem coming up with meals myself, I see a lot of people asking me my opinion on ketogenic meal replacement shakes like KetoChow or Actualize. Many folks don’t seem to have time to cook in the kitchen and are looking for an easy shaker-bottle ready option, but I would love to know your thoughts on these… maybe not as regular replacements for real food, but for the occasional meal replacement?

Pedro Toledo
Pedro Toledo
1 month 14 days ago

I’d like to hear more about recovery after a hard workout. This has been my biggest trouble with keto so far. It would be even better if it came with recipes of meals that help in recovery.

Roxana Pana
Roxana Pana
1 month 14 days ago

Great article!! Thanks for all the info!

SUZANNE M FISHER
SUZANNE M FISHER
1 month 14 days ago

Thank you so much for this article! I eat meat but want to reduce it some and maybe have a bit more balance. Easy to overdo the protein.

Desiree
Desiree
1 month 14 days ago

Thanks for the helpful info and a sample day of keto vegetarian food.

Cami
1 month 14 days ago

Hi! I’d love a post on something like “10 kitchen tools for a newbie going primal that you can’t live without” (or something a little more succinct 😉 )

Cindy
Cindy
1 month 14 days ago

Thanks for your article! I have been living a vegetarian primal-based lifestyle for the last three years and have never felt better. The Primal diet really helped me become a healthier vegetarian. I am getting ready to transition to Keto next month. I have found that Primal and Keto dovetail perfectly with a vegetarian lifestyle. Still, it’s really affirming to have support from you, Mark. Thanks.

Jody Parker-Matt
Jody Parker-Matt
1 month 14 days ago

Cindy, wondering if you can tell me what you mean by primal based vegetarian? I became a vegetarian 7 months ago but find the transition difficult without consuming lots of carbs, which I’d rather not do. Any insight or advice you could give would be great. I will say, I like eggs but can’t imagine eating 9 a day.
Thanks for any help you can provide.

Megan
Megan
1 month 14 days ago

Thank you for this post! I’ve been a vegetarian for 28 years and have been researching Keto to learn more about a vegetarian Keto Diet. This is a great perspective and while I don’t think I’ll ever be able to add beef and chicken into my diet, I may consider adding shellfish.

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