Good: Saturated fat (animal fat), monounsaturated fats (MUFAs,
from certain oils and nuts), and polyunsaturated fats (PUFAs, which include omega-3s from fish).
Bad: Hydrogenated oils/trans fat.
Choose sources of natural fat and avoid processed fat.
Avocado Oil
Cocoa Butter
Coconut Butter
Coconut Oil
Duck Fat
Egg Yolks
Lard
Macadamia Oil
MCT Oil
Olive Oil
Red Palm Oil
Sesame Oil
Tallow
Walnut Oil
Most dairy foods are great for keto, but avoid products with added sugars and
sweeteners, which can add a whopping 40 grams of carbs. Opt for full-fat, organic, unflavored,
and raw, if possible.
Most dairy is great, but avoid dairy with added sugars.
Blue cheese
Brie cheese
Butter
Cheddar Cheese
Cottage Cheese (plain, full-fat)
Cream Cheese
Feta Cheese
Ghee
Gouda
Goat Cheese
Half and Half
Heavy Cream
Mozzarella Cheese
Muenster Cheese
Parmesan Cheese
Sour Cream (organic)
Whole Cream
Hydration is key for the keto diet since water loss occurs during ketosis.
Water and tea are excellent for hydration, but any high-carb, alcoholic, or sugary drinks should
be avoided.
Drink plenty of water and non-sugary drinks to prevent dehydration.
Almond Milk
Broth (chicken, beef, bone)
Club Soda
Coconut Milk
Coffee, unsweetened
Herbal Teas
Kombucha (watch net carbs)
Lemon Juice (small amount)
Lime Juice (small amount)
Seltzer Water
Sparkling Mineral Water
Tea, unsweetened
Water
Protein is vital. Choose grass-fed, organic, pasture-raised, and fattier
sources wherever possible. Avoid processed or cured meats due to their additives and artificial
ingredients.
Choose the highest-quality protein that you can afford.
Bacon
Beef
Beef Jerky
Bison
Chicken
Deer
Duck
Eggs
Elk
Goat
Goose
Hot Dogs (organic/grass-fed)
Lamb
Moose
Pepperoni
Pheasant
Pork
Pork Rinds
Quail
Rabbit
Salami
Sausage
Sheep
Turkey
Veal
Wild Boar
Wild Turkey
Organ meats (also known as offal, variety meats) are incredibly
nutrient-dense. Organ meats aren't common in Western diets, but they deliver powerful
antioxidants to the body.
Organ meats are incredibly nutrient-dense, especially liver.
Bone Marrow
Heart
Kidney
Liver
Tongue
Tripe
Many herbs and spices are keto-friendly. They're ideal over most dressings,
sauces, and condiments, which contain sugar. Read labels for mixed spice blends, which may have
carb fillers.
Choose herbs and spices over dressing, sauces, and condiments.
Allspice
Basil
Cardamom
Cayenne Pepper
Chili Powder
Cilantro/Coriander
Cinnamon
Cloves
Cumin
Curry Powder
Dill
Ginger
Italian Seasoning
Nutmeg
Oregano
Paprika
Parsley
Rosemary
Sage
Salt and Pepper
Thyme
Turmeric
Fish are excellent sources of omega-3 fatty acids. Fish should be eaten at
least twice a week, but if that isn't possible, fish oil and krill oil supplements are great
alternatives.
Eat fish at least twice a week, or take a fish oil supplement.
Anchovies
Bass
Cod
Eel
Flounder
Grouper
Haddock
Halibut
Herring
Mackerel
Mahi-Mahi
Orange Roughy
Perch
Red Snapper
Rockfish
Salmon
Sardines
Sole
Tilapia
Trout
Tuna (including Albacore)
Turbot
Like fish, most seafood and shellfish are keto-friendly. Shellfish are
nutrient-dense and are important sources of omega-3 fatty acids and trace minerals that are
commonly deficient in diets.
Consume more shellfish to avoid trace mineral deficiencies.
Abalone
Caviar
Clams
Crab
Lobster
Mussels
Octopus
Oysters
Scallops
Shrimp
Squid
Most nuts and seeds are excellent sources of healthy fats and minerals.
They're perfect for snacking, but be mindful of over-indulging. Legumes (which include peanuts),
should be limited.
Nuts and seeds make great snacks, but don't over-indulge.
Almonds
Brazil Nuts
Chia Seeds
Hazelnuts
Hemp Seeds
Macadamia Nuts
Nut Butters (unsweetened)
Peanuts
Pecans
Pine Nuts
Pistachios
Pumpkin Seeds
Seed Butters (unsweetened)
Sesame Seeds
Sunflower Seeds
Tahini (sesame butter)
Walnuts
Leafy greens and most vegetables that grow above ground are low in carbs and
excellent for keto. Starchy vegetables like corn, parsnips, and potatoes are high in carbs and
should be avoided.
Choose vegetables that grow above ground. Avoid starchy vegetables.
Artichoke
Arugula
Asparagus
Bean Sprouts
Beet Greens
Bok Choy
Broccoli
Brussel Sprouts
Butterhead Lettuce
Cabbage
Carrots (small amount)
Cauliflower
Celery
Chard
Chives
Cucumber
Dandelion Greens
Eggplant
Endive
Fennel
Garlic
Green Beans
Jicama
Kale
Kimchi
Kohlrabi
Leafy Greens
Leeks
Microgreens
Mushrooms (all kinds)
Mustard Greens
Okra
Onion
Parsley
Peas (in moderation)
Peppers (all kinds)
Radicchio
Radishes
Rhubarb
Romaine Lettuce
Sauerkraut
Scallions
Seaweed (all sea vegetables)
Shallots
Shirataki Noodles (konjac plant)
Spaghetti squash
Spinach
Swiss Chard
Tomatoes (in moderation)
Turnip Greens
Watercress
Zucchini
Zucchini noodles
For plant-based protein, aim for a daily intake of at least 20 to 25 grams of
protein. Consider taking an algae oil supplement to avoid omega-3 deficiencies common in
plant-based diets.
In addition to protein, consume an omega-3 supplement.
Hummus
Mushrooms
Nut Butters
Nutritional Yeast
Protein Powder (pea, hemp, brown rice)
Seed Butters
Seeds (Sunflower, Sesame, Pumpkin)
Spirulina
Sprouted Beans
Tofu/Tempe (organic)
High-carb or starchy fruit like apples or bananas should be avoided. Low-carb
fruit like berries can be eaten in small amounts, and some fruit such as avocado and olive can
be regularly eaten.
Low-carb fruit can be eaten, as well as berries in small amounts.
Avocado
Blackberries
Black Currant
Blueberries
Chokeberries
Cultivated European Gooseberry
Lemon
Lime
Olive
Pumpkin
Raspberries
Red Currant
Sea-buckthorn
Strawberries
Tart Cherries
For sweeteners, avoid any form of cane sugar. Choose low-carb, low-glycemic
options like erythritol or stevia. Consider adding these low-carb and low-sugar food to your
pantry.
Choose low-carb and sugar-free products whenever possible.
Almond Flour/Meal
Cacao Nibs
Cacao Powder
Coconut Aminos
Coconut Flour
Cod Liver Oil (Fish Oil)
Dark Chocolate (at least 70%)
Erythritol
Fermented Vegetables
Fish Sauce
Gelatin
Gluten-free Tamari Sauce
Himalayan Pink Salt
Hot Sauce (no sugar)
Mayonnaise (made from good oils)
Monk Fruit
Mustard (no sugar)
Pickles (no sugar)
Shredded Coconut
Sriracha
Stevia
Vanilla Extract
Vinegar
Consult your physician before starting a diet program.
PDF
