The keto diet is a high fat, low carb and moderate protein diet. It can get a little complicated with what you can and can’t eat. That’s why we created this handy keto diet food list for you to follow and get a feel for what you should and shouldn’t eat when on a ketogenic diet plan.
To be frank, you can eat what you want as long as it’s within the carb/fat/protein limits – AKA Macros! But carbs add up quickly! Let me tell you! So you MUST be aware of that and that’s why foods like bread, pasta, crackers, and anything sugary sweet are really not recommended – they are high carb!! Check out our Keto grocery list of allowed and not allowed foods + a simple guide with all there is to know about the Ketogenic Diet. You can use this list to create your keto shopping list if you wanted, or just to be sure you’re on the right path when shopping in general.
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Keto Diet Food List – Allowed Foods
Here is the full keto beginner grocery list broken down for you. (above you can get the printable keto food list – just fill out the form with your email and name). Keep in mind that Keto is a low carb and high fat diet (LCHF). This keto diet food list should help you know what is recommended and what should be avoided when following a keto diet.
Keto Friendly Fats/Oils:
Butter/Ghee
Olive Oil
Coconut Oil
Avocado Oil
Macadamia Oil
MCT Oil
Fatty Fish
Animal Fat (non-hydrogenated)
Lard
Tallow
Avocados
Egg Yolks
Coconut Butter
Cocoa Butter
sesame oil
peanut oil
fish oil
Keto Friendly Nuts/Seeds:
Low Carb & High Fat Nuts: Best choices while on the ketogenic diet.
Brazil Nuts
Macadamia Nuts
Pecans
Moderate Carb & High Fat Nuts: Eat in moderation while on the ketogenic diet.
Almonds
Peanuts
walnuts
hazelnuts
pinenuts
High Carb Nuts: Eat very rarely while on the ketogenic diet.
Pistachios
Cashews
Keto Friendly Proteins:
Beef – Ground beef,roasts, steak, and stew meat. The fattier the meat the better for this diet.
Bacon/Sausage – Always check for added sugars, or cured in sugar – skip these. Extra fillers are also frowned upon on the Keto Diet.
Eggs – scrambled, hard/soft boiled, poached and fried are all good ways to cook an egg. Free range are best.
Fish – catfish, cod, flounder, halibut, mackerel, mahi-mahi, salmon, snapper, trout, and tuna. Wild caught is best, and the fattier the fish, the healthier it is for you on the keto diet.
Nut butters – A great alternative source of protein. Almond butter is great for this diet. Always shop for natural nut butter without added sugar.
Organ meats – kidneys, tongue, heart and liver. These contain high amounts of nutrients.
Poultry – Chicken, turkey, duck, quail, pheasant, goose, or other wild game.
Pork – Ham, pork chops,pork loin, ground pork and tenderloin. Fattier cuts are best, avoid any with added sugars.
Shellfish/Seafood – Squid, clams, lobster, oysters, crab, scallops and mussels.
Other meats/proteins – Veal, goat and lamb.
Low Carb Vegetables:
spinach
kale
swiss chard
lettuce
any dark leafy greens
celery
green bell pepper
cucumber
zucchini
eggplant
tomato
olives
asparagus
cabbage
cauliflower
brussels sprouts
Low Carb Fruits:
lemon
lime
blackberry
strawberry
raspberry
coconut (meat)
cantaloupe
Low Carb Condiments & Spices:
mustard
mayonnaise
aioli
hot sauce (any without added sugar)
guacamole
soy sauce
vinegar
vinaigrette
cream cheese
salsa (make sure no sugar is added)
salt
pepper
chili powder
curry powder
basil
chives
oregano
rosemary
thyme
cinnamon
Low Carb Snack Ideas:
Cheese
greek yogurt
cottage cheese
olives
eggs
cold cuts
avocado/guacamole
macadamia, brazil nuts or pecans
veggies (from above list) dipped in cream cheese, guacamole or salsa
pork rinds
pickled vegetables (non sweet)
Low Carb Drinks:
water
sparkling water
coffee (black) – or BulletProof Coffee!!
tea (plain, no added sugar)
club soda
coconut water
Foods to Avoid on Keto Diet:
Here is a list of foods to skip/avoid if you’re creating a keto diet food list (for best results). The most important thing to look out for while on Keto diet is complex carb intake. You’ll want to eat the least amount of grams of carbohydrates each day that you can. If you can keep it under 50 grams daily that’s good, but it would be best if it was under 20 grams daily.
anything sugary, any sweets
high carb fruits (dried fruit, grapes, banana, pear, pineapple, apple, blueberries)
breads
crackers
pasta
grains
rice
legumes
beans
alcohol
sugary drinks like soda or juice
potatoes (especially sweet potatoes)
parsnips
beets
carrots
root veggies
anything high in carbohydrates
“sugar free” diet foods
source:https://healthyhappysmart.com/keto-diet-food-list/
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