The most difficult part of starting the Keto diet is learning what foods you should enjoy and those you should limit. That is why I have formulated this ketogenic diet food list to help you along the way. Print out a copy and stick it on your refrigerator or take it with you to the grocery store!
Remember, as long as you stay under 20g of carbs daily, you'll maintain a metabolic state of ketosis.
* items marked with an asterisk have a carb content and need to be moderated.
Fat
These are the fats that you want to focus on for optimal health.
- Coconut oil
- Tallow
- Duck fat
- Olive oil
- Butter
- Ghee
- Red Palm Oil
- Avocado Oil
- Macadamia Nut Oil
- MCT Oil
Meats/Proteins
When buying meats, you want to try and get those with a good fat content. If you are using lean meat, you can add fat to it if you like, such as butter or coconut oil.
- Bacon
- Steak
- Ground beef
- Eggs
- Ribs (Pork/Beef/Lamb)
- Roasts (Pork/Beef/Lamb)
- Pork Loin, Chops & Steaks
- Chicken (skin-on breasts, thighs, wings, drumsticks)
- Ham
- Sausages
- Deli meats (double check nutrition for certain brands that use carb fillers)
- Cured Meats (pepperoni, salami, prosciutto)
Seafood (canned or fresh)
- Shrimp
- Lobster
- Tilapia
- Cod
- Scallops
- Crab
- Tuna
- Albacore
- Salmon
- Sardines
- Oysters
Dairy
The key to finding keto-friendly dairy is to look at the carb and sugar content. Regular cows milk is generally out as it's fairly carb heavy, but heavy cream is a great and tasty substitute. Experiment with new cheese findings!
- Full-fat cheeses
- Heavy whipping cream
- Full-fat sour cream
- Butter (avoid margarines)
- Full-fat cream cheese
Vegetables
You will want your carb sources to basically be vegetables/limited fruits. Primarily, you want to focus on veggies that grow above ground.
- Asparagus
- Squash (spaghetti, butternut, etc.)
- Peppers (jalapeno, bell, banana, etc.) *
- Mushrooms
- Cucumbers
- Cabbage
- Brussel sprouts
- Cauliflower
- Various leafy greens (spinach, romaine, arugula, bib lettuce, etc.)
- Broccoli
- Artichoke hearts
- Garlic *
- Onion *
Fruits
- Avocado
- Blueberries *
- Raspberries *
- Blackberries *
- Strawberries *
- Cranberries *
Nuts & Seeds
Be careful when consuming nuts. They are extremely easy to overeat and they do have a carb content. This includes nut butters.
- Almonds *
- Hazelnuts *
- Macadamias *
- Pistachios *
- Walnuts *
- Pecans *
- Sesame seeds *
- Sunflowers seeds *
- Pumpkin seeds *
- Flax seeds *
Condiments
- Mayonnaise
- Mustard
- Soy sauce (tamari if you're eating gluten-free)
- Hot sauce
- Salad dressings (full-fat Ranch, Caesar, Bleu Cheese, Italian) *
- Lemon/Lime Juice
Misc.
- Cocoa powder (unsweetened)
- almond milk (unsweetened)
- coconut milk/cream (unsweetened)
- Almond meal/flour
- Olives
- Pickles
- Herbs
- Spices
- Pork Rinds
- Beef Jerky
- Dark Chocolate (85% cocao+)
Sweeteners
This is just a simple and barebones version of a ketogenic diet food list. It will then be your choice to decide whether some things are worth purchasing, like diet sodas, for example. Always read the food labels to make sure you stay within your 20g carb limit!