Keto Foods List

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If you are new to Keto, you are probably wondering where to start with this new WOE (way of eating)!  This list of foods will give you a good idea of what are considered Keto-friendly.  In a nutshell, you want to stay away from sugar, carbs, processed foods, foods that are full of harmful preservatives, hormones and additives.  Many have a misconception that this is a low carb, low fat and high protein diet and that’s not the case!  Keto is a low carb , moderate protein and high (healthy) fat diet.

The first thing you’ll want to do is calculate your macros.  You can use this macros calculator, to give you an idea of the percentage of fat, protein and carbs you should be consuming on Keto.  The typical range is somewhere in the area of 5-8% carbs, 20-25% protein and 60-75% fat, these are percentage of calories.  Balance is very important in staying in Ketosis, too many carbs will kick you out of Ketosis, too much protein will also kick you out.

Protein

Organic, grass-fed and unprocessed meats i.e.  meats that do not contain nitrates/nitrates, MSG (Monosodium glutamate), hormones or antibiotics are ideal.

Beef/Steak

Dark Meat Chicken and Turkey

Pork, Ham, Bacon, Sausage

Bison, Lamb, Rabbit

Eggs (free-range if possible)

Crab, Shrimp, Mussels, Oysters, Lobster, Squid, Tuna, Trout, Sardines, Halibut and Cod

 

Healthy Fats

Saturated Fats: Eat these. Some examples of these are grass-fed butter, ghee, lard, mayonnaise, cocoa butter, coconut butter, Coconut Oil  and  MCT Oil

Monounsaturated Fats: Eat these!  Some examples of these are extra virgin olive oil, avocado, and macadamia nut oils.

Polyunsaturated Fats: Naturally occurring polyunsaturated fats in animal protein and fatty fish are great for you, and you should eat these. These include beef tallow, duck fat, Processed polyunsaturated fats in “heart healthy” margarine spreads are bad for you.

Trans Fats: Completely avoid. These are processed fats that are chemically altered (hydrogenated) to improve shelf life. Avoid all hydrogenated fats, such as margarine, as they’re linked to heart disease.

 

Vegetables

Artichokes, Asparagus, Broccoli, Brussels Sprouts, Cabbage, Cauliflower, Celery, Cucumber, Garlic, Kale, Leeks, Lettuce, Mushrooms, Okra, Onions, Peppers, Pumpkin, Radishes, Sauerkraut, Spinach, Tomatoes and Zucchini

Note: Garlic, Tomatoes, Leeks and Onions should be eaten in small amounts

 

Dairy

Asiago, Blue Cheese, Brie, Cheddar, Colby, Cottage Cheese, Cream Cheese, Creme Fraiche, Feta, Goat Cheese, Greek Yogurt, Heavy Whipping Cream, Mascarpone, Monterey Jack, Mozzarella, Ricotta, Romano and Swiss Cheese

 

Nuts and Seeds

Walnuts, Almonds, Brazil Nuts, Macadamia Nuts, Pecans and Hazelnuts

Sunflower Seeds, Pumpkin Seeds,  Chia Seeds and  Flaxseeds

Fruit

Strawberry, Blackberry, Blueberry and Raspberry

Lemon and Lime

Avocado

Olives

Coconut

Note: Berries should be eaten in small amounts

Keto Grocery Shopping List Options

30 Keto Snack Ideas

Almond butter (make your own) with celery

Pork Rinds dipped in sour cream

Toasted coconut meringue cookies

Handful of nuts (pecans, macadamia, almonds, walnuts, hazelnuts or brazil nuts)

Hard boiled egg

Berries & Cream

Cheese slices

Handful of pumpkin seeds

Homemade crackers

Deviled eggs

Pickles (no sugar added)

Strawberry coconut cream mousse

Mix of olives

1/2 Avocado with drizzle of olive oil

Fat bomb

Uncured cold cuts

Uncured beef jerky

Raw veggies with homemade ranch dip

Pepperoni slices

Ricotta cheese with strawberries

Broccoli or cauliflower dipped in homemade cheese sauce

Prosciutto wrapped asparagus

Smoked salmon rollup with cream cheese

Cucumber sticks with chipotle ranch dip

Homemade kale chips

Lily’s Chocolate (sweetened with Stevia)

Homemade cheese crisps

Tuna with mayo wrapped in lettuce

Sliced fresh mozzarella, slice of tomato and drizzle of homemade pesto

Chocolate avocado mousse

 

Other Keto Pantry Staples

Chicken or Bone Broth

Stevia Packets

Stevia Drops

Erythritol

Swerve Confectioners

Coconut Flour

Almond Flour

Unsweetened Cocoa Powder

Xanthan Gum

For more Keto Essential Pantry Items, click here