Food for Keto

MEATS
• Beef (including hamburger and steak)
• Pork, ham (must be unglazed – check the
label for carbohydrate), bacon
• Lamb, veal, or other meats
• Processed meats (sausage, pepperoni, hot
dogs) * BUT you must check the label and ingredients

POULTRY
• Chicken
•Turkey
• Duck

EGGS
• Eat as many eggs as you wish

FISH AND SHELLFISH
• Tuna
• Salmon
• Catfish
• Bass
• Trout
• Shrimp
• Scallops
• Crab
• Lobster

SALAD GREENS
much as you wish. If it is a leaf, eat it.
• Arugula
• Bok choi
• Cabbage (all varieties)
• Chard
• Chives
• Endive
• Greens (all varieties, including beet,
collards, mustard, and turnip)
• Kale
• Lettuce (all varieties)
• Parsley
• Spinach
• Radicchio
• Radishes
• Scallions (spring onion)
• Watercress

FIBROUS VEGETABLES
• Artichokes
• Asparagus
• Broccoli
• Brussels sprouts
• Bamboo shoots
• Bean sprouts
• Cauliflower
• Celery
• Celeriac (celery root)
• Chayote
• Cucumber
• Eggplant (aubergine)
• Green beans (string beans)
• Jicama
• Mushrooms
• Okra
• Pepper
• Pumpkin
• Snow peas
• Sprouts (bean and alfalfa)
• Sugar snap peas
• Summer squash
• Tomatoes
• Turnip
• Zucchini (courgette)

FATTY VEGETABLES
• Black or Green Olives - up to 6 a day
• Avocado

CHEESE
• Swiss and Cheddar, Brie, mozzarella,Gruyere,
cream cheese, goat

CREAM
• Includes heavy & sour cream
• Not half and half
• Not condensed or evaporated milk
•Coconut Milk

MAYONNAISE ... there are kinds made from olive oil and from avocados ... amazing

FRUIT
no more than 1/4c./per day
• Blueberries
• Strawberries
• Raspberries
• Blackberries
• Huckleberries
• Salmon berries
• Gooseberries

CONDIMENTS
• Lemon/Lime Juice: Up to 4 tsp/day
• Yellow Mustard: Up to 2 TBSP/day
• Soy Sauces: Up to 4 TBSP/day
• • Salt and vinegar No Restrictions
• Ketchup/BBQ sauce – low carb low sugar versions only

PICKLES
• Recipes with dill or garlic pickle usually have
no added sugar
• Avoid pickled food with added sugars.

SNACKS
• Pork rinds/skins
• Uncured Pepperoni slices
• Real Ham slices
• Real Beef slices
• Real Turkey or chicken roll / slices
• Deviled eggs

NOT ALLOWED
• Beans and legumes (pinto, lima, black beans, peas etc)
• White sugar
• Sugar
• Rice
• Honey
• Root vegetables – particularly carrots,
parsnips, corn, potatoes, fries, potato chips•
Maple syrup
• Crackers
• Molasses
• Corn syrup
• Beer (contains barley malt)
• Milk (contains lactose)
• Flavored yogurts (usually have a lot of sugar)
• Fruit juice
• Dried Fruit
• Processed fruit
• Grains (even "whole" grains),
• Cereals
• Flour
• Cornstarch
• Breads
• Pastas
• Muffins
• Bagels

Fats and Oils
• fats and oils, butter, are allowed, except for canola and vegetable oils.
• Coconut oil, butter, or lard is recommended for
cooking as these are most stable at high
temperatures.
• Reusing oil is not recommended – high
temperatures damage fat molecules –
particularly ones with high amounts of
polyunsaturated fatty acids.
• Olive oil is recommended for cold dressings.
• Avoid margarine or any food containing
hydrogenated oils also known as trans-fats –
they are clearly proven to be a major cause of
heart disease.

• For dressings, the ideal dressing is a
homemade oil-and-vinegar dressing, with
lemon juice and spices as needed.
• Blue-cheese, ranch, Caesar, and Italian are
also acceptable if the label says 1 to 2
grams of carbohydrate per serving or less.

Quantities
• Eat when you are hungry; stop when you
begin to feel full
• Simply eat when you are hungry; try not to eat
more than what will satisfy you
• Learn to listen to your body. A low-
carbohydrate diet has a natural
appetite-reduction effect to ease you into the
consumption of smaller and smaller
quantities comfortably
• Do not eat everything on your plate just
because it's there
• On the other hand, you should never go
hungry or skip meals on purpose!
• You do not need to count calories
• If you are hungry in the morning you should
start your day with a nutritious low-carbohydrate
meal