Keto Food List

Wondering what you can eat on a Ketogenic Diet?
This food list is meant to be a comprehensive resource for you. If you see something missing off this list, please comment and let me know.
Once I feel it is as complete as possible, I'll turn it into a printable for you to download 🙂

Dairy

Dairy will be ok for some people and not for others. Read labels carefully and avoid high carb dairy.
  • Butter or Ghee
  • Heavy Whipping Cream
  • Sour Cream (Full fat)
  • Whole Milk Cottage Cheese
  • Whole Milk Yogurt
  • Keifer (Plain & Homemade)
  • Blue Cheese
  • Cheddar Cheese
  • Cream Cheese
  • Farmer Cheese
  • Feta Cheese
  • Goat Cheese
  • Gorgonzola Cheese
  • Muenster Cheese
  • Mozzarella Cheese
  • Parmesan Cheese
  • Any other zero or low carb cheese.
** Dairy does have carbs. Make sure you're buying Plain dairy and read the labels and the ingredient list. Look for the lowest carb content possible and eat in moderation. Avoid milk.

Meat

We prefer grass-fed, humanely raised meat. Consider that conventionally raised meat is fed GMO's and environments are not always healthy. It's important to do your own research here and make an educated decision.
We recommend:
  • Prudent Produce (Central Iowa)
    • Use the code wholebodyliving to sign up and save $2 off each produce box you get!
  • Butcherbox (mail order grass fed meats)
  • Beef
  • Bacon, ham, sausage (Check the labels for hidden added sugars on these products. Carbs should be 1 or less per serving. Purchase nitrate and nitrite free. Watch for hidden fillers. Read the ingredient list)
  • Pork (NOT farmed Pork)
  • Lamb
  • Buffalo
  • Chicken
  • Turkey
  • Duck
  • Salami
  • Proscuitto
  • Qual
  • Pheasant
  • Hen
  • Veal
  • Venison
  • Organ Meats

Seafood

  • Tuna
  • Trout
  • Anchovies
  • Bass
  • Flounder
  • Mackerel
  • Salmon
  • Sardines

Nuts & Seeds

  • Almonds
  • Brazil Nuts
  • Cashews*
  • Chestnuts*
  • Chia Seeds
  • Coconut
  • Flax Seed
  • Hazelnuts
  • Macadamia
  • Pecans
  • Pine Nuts
  • Pistachio*
  • Walnuts
  • Sunflower Seeds
  • Pumpkin Seeds
  • Sesame Seeds
  • Nut butters* (watch for added sugars)

Flours & Fibers

  • Almond Flour
  • Coconut Flour
  • Hazelnut Flour
  • Other low carb nut flours (Comment if you have a suggestion!)
  • Ground Flax Seed
  • Whole Flax Seeds
  • Chia Seeds
  • Acacia Fiber
  • Psyllium Husk Powder (Organic)
  • MCT Powder

Sweeteners

Sweeteners to avoid include Splenda (Sucralose), Equal (Aspartame)
Read the ingredient list before purchasing any sweetener. Some are mixed with “fillers” such as maltodextrin which is a corn by-product and should be avoided. See “Food Additives To Avoid”

Note: I recommend you avoid the sugar-free syrup in the grocery store loaded down with harmful artificial sweeteners such as aspartame, sucralose and others. More and more research is coming to light about how harmful these are to our bodies. To learn more and dive deeper into good options, take a peek at my Sugar Substitute Guide:

Guide: Sugar Substitute's That Won't Kill You

 Baking & Pantry Staples

Note: Baking Powder is not Keto. It contains either Cornstartch or another grain filler. If you know of a Keto Baking Powder, comment and let us know. Learn how to make your own baking powder at home with 4 different methods here:

4 Ways To Make Homemade Baking Powder

Condiments/Cooking Ingredients

  • Mayonnaise
  • Vinegar (White)
  • Salsa*
  • Tamari Soy Sauce
  • Mustard
  • Pesto
  • Sauerkraut
  • Kimchi
  • Olives
  • Lemon Juice
  • Tomato Sauce **
  • Bone Broth
  • Broth
  • Beef Jerky
  • Homemade Salad Dressing
  • Spices & Herbs
  • Apple Cider Vinegar (Raw, with “The Mother”
  • Unsweetened Mustards
  • Pickles (no carb)
  • Pepperocinis
  • Banana Peppers
  • Garlic

Fats

  • Butter (organic)
  • Coconut Cream
  • Coconut Oil
  • Coconut Manna
  • Avocado Oil
  • Chicken Fat
  • Duck Fat
  • Ghee
  • Olive Oil
  • Lard
  • Macadamia Nut Oil
  • Tallow
  • Walnut Oil
  • MCT Oil
 Eggs

Veggies

  • Artichokes
  • Bean sprouts
  • Brussel Sprouts
  • Broccoli
  • Cabbage
  • Carrots*
  • Cauliflower
  • Chives
  • Cucumber
  • Edamame
  • Eggplant
  • Fresh Herbs
  • Fennel
  • Leek
  • Lettuce & Leafy greens
  • Mushrooms
  • Olives
  • Onions
  • Peppers
  • Rhubarb
  • Tomatoes
  • Turnips
  • Zucchini

Fruit

  • Avocados
  • Berries

Drinks

Use items from the fats & sweeteners list on this list for your drinks. Use your favorite Young Living Vitality Essential oils to add flavor to your drinks. Use approved sweeteners sparingly.

Alcohol**

  • Dry Red Wine
  • Dry White Wine
  • Dry Champagne
  • Liquor (Not sweetened liquor!)
Note:
* foods are a little higher carb and should be consumed in moderation. Some of these foods also tend to have ‘sugar' added to them so read your labels and especially the ingredient list and choose wisely
**Foods are better when in maintenance mode. Avoid during the first 6 weeks.

Comments

  1. Reply

    Jicama, I think, should be on the veggie list??

    Please send list as a printable when you have completed it. Thanks.

    1. Author
      Reply

      Great suggestion! I am planning on making this a printable list in the next month!

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