The most difficult part of starting any new diet is learning what foods are and aren't acceptable. That is why I have formulated this ketogenic diet food list to help you along the way. Stick this on your refrigerator or print out a copy to take with you to the grocery store!
* items marked with an asterisk have a carb content and need to be moderated
Fat
When buying meats, you want to try and get those with a good fat content. If you are using lean meat, add fat to it like butter or coconut oil if you are trying to reach your fat macro.
- 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, add fat to it like butter or coconut oil if you are trying to reach your fat macro.
- 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 creams are 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. The purpose of this diet is to eat high fat, moderate protein, and low carbohydrate.
- 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
- Erythritol
- Stevia
- Splenda (I don't use this, personally, but many do)
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 they are low in carbs!