Science

also, on a personal note, it sucks how difficult it is to get clean, environmentally friendly protein and fat that doesn’t have milk or soy in it. as someone who does keto, there’s basically no brand out there who does meat substitutes right except for Beyond, which is free of allergens (although i’m sure there are a few people who are allergic to pea protein out there) and doesn’t add a bunch of carbs

It's sad to have issues with soy :-/ I really love tofu.

I've been on keto in the past (for a year or so), mostly as an experiment to test various aspects of it and I learned a lot of things about how insulin and glycogen works (I am a complete nerd on food among other things XD). At some point I re-introduced carbs and started relying heavily on plant based food sources (and what a relief it was to stop worrying about getting out of ketosis when eating plant based foods). But avoiding to spike my insulin levels and avoiding the excessive heights stayed with me as a good thing. So, I try to spike my insulin before or after emptying my muscle glycogen (long bike rides or runs) and avoid spiking it in the last meal of the day, where what I eat can be considered keto. Coconut oil, olive oil are my preferred fats, a few veggies, and a protein source like seitan/tofu/tempeh in a stir fry.

Nuts & seeds are also heavy on protein and fats (but need more care on keto because most of them contain a few carbs too) and really very rich in most of the other nutrients too.

Anyways, I started typing because I wanted to tell you that you might find seitan a good option in order to limit or replace whey. You can prepare it in many different ways (really a matter of taste and variety) and keep it both low on carbs and easily accessible when you are hungry. I usually make a small loaf (remains okay for 5 days -probably even more- or so in the fridge), cooked (so that I can just toss it in a salad if I don't want to stir fry), and like 3-4 portions of around 30grams of protein. Easy, lazy, tasty, cheap dinner :-)