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
Flours
- Almond Flour
- Coconut Flour
- Hazelnut Flour
- Other low carb nut flours
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
 Baking Ingredients
- Ground Psyllium Husks
- Baking Soda
- Cream of Tartar
- Acacia Fiber
Condiments/Cooking Ingredients
- 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 with Smart Coffee to stimulate dopamine, oxytocin, serotonin and dopamine!)
- 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
- Mayonnaise
- Nut butters*
- Avocado Oil
- Chicken Fat
- Duck Fat
- Ghee
- Olive Oil
- Coconut Oil
- Lard
- Macadamia Nut Oil
- Tallow
- Walnut 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)
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
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!