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”
- Bocha Sweet
- Stevia Drops
- Stevia Packets
- Monk Fruit Sweetener
- Xylitol
- Swerve Sweetener
- Lankanto Sugar Free Maple Syrup
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:
 Baking & Pantry Staples
- Baking Soda
- Cream of Tartar
- Acacia Fiber
- Unsweetened Shredded Coconut
- Ground Psyllium Husks (Organic)
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:
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.
- Water
- Sparkling Water
- Unsweetened Coffee/Espresso
- Unsweetened Tea
- Bone Broth
- Broth
- Lemon Juice
- Apple Cider Vinegar (Raw)
- Smart Coffee by Elevacity (Columbian Instant Coffee which supports efforts to control appetite and enhance mental focus)
- KetoCre (Keto Coffee Creamer)
- Choclevate (Keto hot chocolate that supports efforts to control appetite and enhance mental focus)
- Xanthomax (Supports well-being and acts synergisticaly w
- ith Smart Coffee to stimulate dopamine, oxytocin, serotonin and dopamine!)
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
Calamari (squid)
As far as seafood, can you eat crab meat and tilapia?
Yes, just make sure it’s REAL crab and not the imitation stuff because it’s made from…. you guessed it…carbs!
Also, make sure you’ve got some healthy fats in there as these are both low fat seafood choices.
Jicama, I think, should be on the veggie list??
Please send list as a printable when you have completed it. Thanks.
Great suggestion! I am planning on making this a printable list in the next month!