Vegetarians Can Do Low-Carb Diets TOO

A Skinny-Rules reader asked a good question about what to do as a vegetarian!  Thank you for this question!

The Skinny-Rules follows mostly a Paleo diet, but it is basically a high-protein, low carb diet.  So, this can be done as a vegetarian.


Being a vegetarian is a sticky issue with weight loss.   You have to eat veggies that are lower on the carb scale. Here is a site that shows vegetables from lowest to high in the carbs.

Also, remember that starches that grow underground have a lot of sugar/starch. And stick with vegetables highest in protein, like broccoli and spinach.

Watch soy. It is genetically modified. ALL of it. You can have beans, but watch the carb content.


  • A good protein for vegetarian is eggs.  6g of protein per egg and less than 1g of carbs per egg.
  • Another good source is Greek Yogurt at about 18g of protein per 6 oz, lower in carbs.  Also, UNSWEETENED almond milk is low in carbs (less than 1g of carbs per cup, but only 1g of protein…but still lower in carbs than milk.
  • Cheese is a good source of protein (low-fat).  A skinny cheese stick is about 6 grams of protein, and only 1g of carb.
  • Nuts are high in carbs, but also high in protein.  Just count out what you are eating.  For example, a cup of almonds is 20g of carbs, but it is also 20g of protein.  You have to read labels.
  •  Look at almond butter, etc– as well.  2 tablespoons is 6g of carbs and 7g of protein.
  • Low-carb protein shakes and bars, as I have blogged about many times.   Trader Joes and other health food stores carry protein powder to put into shakes.
  • Trader Joes has a low carb, high protein shake that I recommend.  Vanilla or Chocolate with a whopping 35g of protein and only 4g of carbs.  This is a GREAT way to get in your needed protein.


Everyone is different in their protein needs.  For someone my size, I need about 43-97g of protein per day.  You can calculate your own needs with an online calculator.

So, learn about what foods are high in proteins and make sure you get them daily.  I would think that if you had Egg Beaters or egg whites mixed in with regular eggs (Egg Beaters 3 tbsp is 5g of protein, less than 1g of carbs)….you could make a nice spinach and low-fat cheese omelette and get a lot of protein in that.  In a small omelette, you can get about 13 grams of protein and only a few carbs.

Remember:  The meat-eater has to eat 6 times a day, every 3-4 hours to keep the metabolism going.  The vegetarian might have to do it even more often to keep up with the need of protein to keep the metabolism going.

9 thoughts on “Vegetarians Can Do Low-Carb Diets TOO

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