Diets can be difficult to follow, especially when you aren’t sure what you can and cannot eat. We’ve assembled a list of delicious foods to help you better understand what you can and can’t eat while on a Keto diet.
General Ketogenic Diet Food List
Each of the foods on this list follows the 5 percent carbohydrate allowance for a healthy Keto diet. When buying food, try to keep these tips in mind:
Fat should be obtained from organic, natural ingredients like nuts and meat. These kinds of fats are necessary to your diet!
When buying protein, stick to natural, pasture-raised and grass-fed meats. Keep in mind that too much protein in a ketogenic diet can be problematic, so only eat a moderate amount!
Frozen or fresh does not matter. Stick with veggies that grow above ground such as leafy greens.
Most milk is excellent, but make sure to purchase full-fat dairy products. Harder cheeses also have fewer carbohydrates.
Seeds and Nuts
In moderation, seeds and nuts may be a good choice. Attempt to utilize fattier nuts such as macadamias and almonds.
Remain pure and stick to water. You can flavor it if necessary using stevia-based flavorings or even just lemon/lime juice.
More Detailed Ketogenic Diet Food List
What You Can Eat Freely
Wild Animal and Grass-Fed Resources
- Grass-fed Meat (beef, goat, lamb, venison), Wild Fish & Seafood (avoid farmed fish), ghee, leafy greens, pastured poultry and pork, gelatin, and butter (with omega three fatty acids).
- offal from grass-fed sources (kidneys, heart, liver and other organ meats)
- *Avoid meats coated in breadcrumbs, hot dogs, and beef that comes with sugary or carbonated beverages.
- saturated (chicken fat, lard, goose fat, tallow, duck fat, clarified butter/ghee, coconut oil, butter)
- monounsaturated (olive oil, macadamia, and avocado)
- polyunsaturated 3s, mainly from animal sources (seafood and fatty fish)
- asparagus, celery stalk, cucumber, bamboo shoots, summer squash (spaghetti squash and zucchini)
- some cruciferous vegetables such as kohlrabi, kale (dark foliage), and radishes
- leafy greens (spinach, bok choy, chard, Swiss chard, chives, radicchio, lettuce, endive, etc.)
Beverages and Condiments
- Pickles, fermented foods (kombucha, kimchi, and sauerkraut (create your own) – best when homemade without the additives (my recipes for homemade condiments are listed)
- Pork rinds (cracklings) to get “breading.”
- Water, coffee (black or add cream and coconut milk), black tea, and herbal tea
- All herbs and spices, lime or lemon juice and zest
- Whey protein (due to additives, synthetic sweeteners)
What You Can Eat Sometimes
- Some cruciferous veggies (green, red and white cabbage)
- Grain-fed creature resources and full-fat dairy
- Coconut, olives, and rhubarb
- Poultry eggs, beef and ghee (avoid pork raised in a farm, it has too much omega oil)
- Berries (blackberries, blueberries, strawberries)
- Bacon (be careful of additives and additional starches)
- Dairy products (cottage cheese, sour cream, cheese, plain yogurt (full-fat), and cream) – avoid products tagged “low fat,” as the majority of have too much starch and sugar
Nuts and seeds
- Pecans, hazelnuts, pine nuts, almonds, walnuts, and flaxseed
- Brazil nuts (beware of quite a significant degree of selenium)
- Macadamia nuts (quite low in carbohydrates, high in MUFA)
- Fermented soy products: tamari (gluten-free), Tempeh, natto
- Edamame (green peas), black peas (unprocessed)
- sugar-free tomato products (puree, ketchup, passata)
- Thickener: arrowroot in powder form
- Beware of sugar-free gum gums and mints – a few of these have carbohydrates.
- cocoa, extra dark chocolate and carob powder
Some Fruits, Seeds, Nuts, and Vegetables with Average Carbohydrates
- root vegetables (sweet potato, beetroot, carrot, parsnip, and celery root)
- watermelon, Honeydew melons / Galia / Cantaloupe
- chestnuts, cashew nuts, and pistachio
Consume in only very tiny quantities, better prevented entirely:
- Dry white wine
- dry red wine
- spirits (unsweetened)
*Not allowed for weight reduction, just for weight loss maintenance
Shopping List for One Week of Keto Foods
This keto shopping checklist provides you a good guideline to create the keto-friendly recipes which follow the dietary guidelines. Costs or course, will be different based on where you shop and how much every product you buy.
Here’s the keto shopping checklist for a single week of keto foods:
Purchase From Your Grocery Store:
Dairy and Eggs
- Eggs — two dozen
- Half and Half — 4 oz
- Heavy Whipping Cream — 4 oz
- Butter — 6 tbsp (3 oz)
- Steak — 6 tbsp (3 ounces)
- Cheddar Cheese — two cups (1 lb)
Fish and Meat
- Ground Beef — 1 lb
- Canned Pink Salmon* — 14.75 oz.
- Bacon — 21 ounces.
Fruits and Veggies
- Broccoli — 1 1/2 lbs
- Lemons — two tsp
- Cauliflower — 1 1/5 lbs
- Avocado — 1 moderate sized
- Watercress — 4 ounces (3-4 cups)
Herbs and Spices
- Garlic* — 3 tsp (~3-4 tsp)
- New Chives — 4 tbsp (~0.5 ounces)
- Dried Parsley* — two tsp (~0.04 ounce)
- Garlic Powder* — 3/4 tsp (~0.08 ounce)
- Salt* 1 tsp (~0.2 ounces) of all kosher salt
- Black Pepper* — 1 tsp (~0.08 ounce)
- Red Chili Flakes* — 1/2 tsp (~0.05 ounces)
- Fresh Basil — two tbsp (~0.2 ounces)
- Celery Salt Decision — 1/2 Tsp (~0.1 ounces)
- Ground Allspice* — 1/8 tsp (~0.01 ounce)
- Ground Ginger* — 1/8 tsp (~0.01 ounce)
- Onion Powder* — 1 tsp (~0.09 ounce)
- Ground Nutmeg* — 1/4 tsp (~0.02 ounce)
- Cayenne Pepper Powder* — 1/2 tsp (~0.03 ounce)
- Ground Cinnamon* — 1/4 tsp (~0.02 ounce)
Oils and Condiments
- Mayonnaise* — two tbsp (~1 ounce)
- Olive Oil* — 6 tbsp (~3 ounces)
- Dijon Mustard* — 1 tbsp (~0.5 ounce)
- Heinz Decreased Sugar Ketchup* — two tbsp (~1 ounce)
- Aluminum-Free Baking Powder* — 1/2 tsp (~0.2 ounces)
- Vanilla Extract* — 1/4 tsp (~0.04 ounce)
- Unsweetened Cocoa Powder* — 3 tsp (~0.25 ounce)
- Organic Creamy Peanut Butter (no Extra sugar)* 3 Tsp (~1.5 ounces)
- Pork Rinds* — 4 oz.
*an asterisk marks things that you may be able to purchase in limited quantities
This list covers all the items that you should be able to find in the grocery store. You may struggle to locate things such as watercress or decreased glucose ketchup. In cases like this, you may either try another shop which has more products for those who are health-conscious, you can purchase the items online or switch to another ingredient that’s more readily accessible. Rather than chasing the wild watercress, you may use a different green which you enjoy (baby arugula, sweet baby lettuce, etc.).
Do not head to the shop just yet! We have a few more things to take a look at. But you’re better off purchasing these remaining products online where they are sure to be in stock.
Purchase These Things On The Web (to find the best prices):
- Coconut Flakes (unsweetened) — ½ cup (~1 oz)
- Psyllium Husk Powder — 1 tbsp (~0.3 ounces)
- Almond Flour — at 1 1/3 cup (~4.5 ounces)
- Stevia (liquid) — at seven drops (~0.01 ounce)
- Powdered Erythritol — two tbsp (~0.6 ounces)
Remember that you’ll shop for these items each week on the keto diet initially. Your supermarket is mainly dependent upon the regional market, current sales and vouchers, product accessibility, bulk buying, manufacturers and others buying tastes. You may need to be willing to go the extra mile to locate the very best price and ingredients around.
A fantastic way to save money in the long term is by investing in bulk quantities of the foods which you eat frequently and keep them in stock in your home. This is only one of the many suggestions you’ll discover in our ‘eating keto on a budget’ guide. In this guide, you’ll find whatever you want to learn in order to spend less on the ketogenic diet plan.
You’ll be executing a number of those “keto onto a budget” strategies by merely following this specific meal program. A number of the recipes will give you additional portions so you’ll have prepared meals ready for the week!
Buy Supplements to Boost Your Ketosis
To stay in ketosis and have a successful ketogenic diet, getting the support of a supplement will be greatly beneficial. Purchase a beta-hydroxy-butyrate (BHB) supplement to help you with your weight loss and general wellness. The best option out there on the market is BHB Boost.
BHB Boost can be combined with your daily diet, and taken in the early morning. This is will ensure that your ketone levels are optimal and that you’ll have energy for workouts. Also, with BHB Boost you are assured that you enter ketosis immediately.