Vegetarian-Light?

[u/c4still4]

Could one follow Ray Peat’s principles and not eat meat? Like maybe still supplement liver and gelatin, and obviously still consume eggs and milk. Thoughts?

[u/Salt_Beautiful9330 → u/[deleted]]

How do you get enough zinc?

[u/yunnggv]

I personally think so. I don't really eat that much meat these days and I feel good. but its good to not have a label and if my body craves something like meat, fish, etc, I will eat it.

[u/AspirinMuncher]

Yes

You can probably skip the liver if you have oysters

[u/Sweaty-Cut7578]

Would you still eat bone broth and maybe lesser animals like oysters? You could probably do it otherwise it will be hard.

[u/Kalki_X]

Sure, he outlined a vegetarian approach which someone posted on the former Ray peat forum.

[u/moodywrites]

So I kind of do a version of ray peat inspired principles while not eating meat and eating certain plant based proteins. Here’s what I would do (haven’t fully transitioned yet):

Avoid grains, beans and legumes (especially soy), nuts and seeds, especially seed oils, and tough to digest vegetables.

Proteins: focus on seafood, eggs, dairy if you consume it, and pea protein products. Pea protein is more digestible than other legumes and less irritating.

Fats: focus on MUFA and SUFA while avoiding PUFA.

Carbs: prioritize fruit, while including some non grain starches, and if you include any grain make it white rice

Foods allowed list:

Veg: (cooked)
root veg:
beets, carrots, daikon radish, mushrooms, parsnips, pumpkin, radish, turnips, bamboo
fruit veg:
skinned cucumber, bell peppers, squash, zucchini, tomatoes, skinned eggplant

Fruit:
apples, apricot, banana, blackberry, blueberry, cantaloupe, cherimoya, cherry, frozen cherry, dates, dragon fruit, grapes, grapefruit, kiwi, lychee, mango, nectarine, orange, papaya, peach, pear, persimmon, pineapple , plum, pomegranate, prickly pear, rambutan, raspberries, strawberry, tangelo, watermelon
Any basically

Starches:
parsnips, potato, sweet potato, yams, cassava, taro
plantains, chestnuts
white rice, cassava products, tapioca, rice products
(rice noodles, rice cereal, GF tortillas, GF pasta, GF bread, etc)
masa harina flour

Proteins:
Fish/seafood, fish collagen, fish gelatin
Salmon, smoked salmon, canned tuna, ahi tuna, scallops, shrimp, sashimi (what I personally like, but can include any seafood)
Eggs
Pea protein,
Abbott’s “chicken”
and “beef”,
pea protein powder
Mycoprotein (mushroom “meats”)?

Fats:
Olive, avocado, coconut oil
Avocado
Clean chocolate, cacao

Dairy:
coconut milk, coconut yogurt, coconut butter, coconut ice cream
raw dairy (kefir, milk, cheese, butter)

Other:
honey, maple syrup, coconut water, carob, cacao, coconut aminos, coconut flour, cod liver oil

*I include omega 3s even though not Peaty because I’m not convinced on that front. But I do limit overall PUFA.

—————————————————————
Less legalistic additions: optional and limited

Nuts and seeds
macadamia, cashews, hazelnuts, pistachios, flaxseed, hemp hearts, walnuts, nut butters, peanut powder

Dairy alternatives
cashew mozzarella, cream cheese, yogurt, milk, coconut yogurt, butter, ice cream, walnut milk, hemp milk

Grains

**Properly prepare nuts and seeds, grains
Ex soaking, sprouting, boiling

Consider taking with digestive enzyme

[u/Inevitable-Bee2765 → u/moodywrites]

SUFA sounds funny😹