Keto Food Lists

So... what CAN you eat and drink on a Keto Diet?

Keto Friendly Foods

 

Below are some of the most common Foods that you can find in your regular Supermarkets, that you can use to create some great Keto meals. As a Coach, I always promote home-cooking over Ready Meals or any other processed foods.

 

Let's start with PROTEINS:

  • Poultry - Chicken, Turkey, Duck, Quail, Game
  • Beef - Steaks, Mince, Roasting joints, Stewing Beef
  • Lamb - Chops, Leg, Mince
  • Pork - Loins, Belly, Chops, Bacon, Mince
  • Fish - Salmon, Tuna, Cod, Mackerel, Sardines, Halibut
  • Seafood - Mussels, Shrimp, Oysters, Lobster, Crab
  • Others - Eggs and Organ Meats are very welcome also

Ideally, you should try your best to obtain meats from animals that have been grass-fed, and it would be great practice if you checked the ingredients on labels to ensure any of the above DO NOT contain any hidden Sugars or Carbs.

 

FATS:

  • Fatty Meats or Fish
  • Butter
  • Avocados
  • Coconut Oil
  • Nuts
  • Ghee
  • Olive Oil
  • Lard
  • Nut Butters

The combination of BOTH Proteins and Fats provide the most satiation, helping you stay fuller for longer, as well as obtaining the best results. Most of the above mentioned so far are rich in healthy Fats as well as Omega 3 and 6.

 

VEGETABLES:

  • Spinach
  • Bok Choi
  • Broccoli
  • Kale
  • Asparagus
  • Brussel Sprouts
  • Cauliflower
  • Zucchini
  • Cabbage

Preferably, most of your limited Carbohydrate intake should come from fibrous green leafy Veg because of the added minerals and micronutrients that your body will benefit from. Also, including a side of green vegetables may contirbute to satiation greatly.

 

Dairy:

  • Hard Cheese - Cheddar, Feta, Swiss, Parmesan
  • Soft Cheese - Blue Cheese, Mozzarella, Brie, Soft Cheese spread
  • Other Cheeses - Cottage, Paneer
  • Cream
  • Natural Greek Yoghurt
  • Butter

It is important you choose any of the above items in their "FULL FAT" versions, as "Low Fat" most times contains hidden Carbs and Sugars. Also, it is not advised to consume Cow's Milk on a Keto diet due to the Sugar and other chemical content in Cow's Milk.

 

Fruits:

  • Avocado
  • Lemon
  • Cucumber
  • Berries - Strawberries, Raspberries, Blueberries, Cherries,
  • Lime
  • Melons - Watermelon, Honeydew, Cantaloupe
  • Tomatoes

The above should only be consumed in moderation, as some (particularly Berries and Melons) still contain small amounts of Sugar. These are also great for curbing sudden sweet cravings.

 

Others:

  • Onions - normal, Red, Spring
  • Garlic
  • Rhubarb
  • Carrots
  • Olives
  • Okra

The above items are great accompaniments to Main meals and also for added flavours, but still requires consuming in moderation, possibly due to their natural Carb and Sugar content.

 

Nuts and Seeds:

  • Macadamia
  • Almonds
  • Pecans
  • Walnuts
  • Brazil Nuts (really limit these!)
  • Flaxseed
  • Hemp Seeds
  • Pumpkin Seeds
  • Sesame Seeds
  • Chia Seeds
  • Sunflower Seeds

Nuts are a great source of healthy Fats, Fibre and various vitamins... however, they are very calorie-dense with some higher in carbs than others... not to mention, easy to over-indulge. Eat in moderation.

 

Sauces and Condiments:

  • Mayonnaise - Full Fat
  • Mustard
  • Pesto
  • Salad Dressings - No added Sugar ones
  • Hot Sauces
  • Pickles
  • Soy Sauce - Gluten Free version
  • Worcester Sauce
  • Kimchi
  • Sauerkraut - check ingredients for Sugars

With condiments and sauces, particularly ones where you're unsure of, you'd want to consume in moderation also... per 100g, some of these sauces can contain as much as 60g carbs, so be wary of how much sauce you use as too much can use up much of your Carb allowance.

 

Herbs and Spices:

  • Salt and Pepper
  • Cinnamon
  • Tumeric
  • Basil
  • Lemon or Lime juice
  • Oregano
  • Cumin
  • Parsley
  • Thyme
  • Rosemary
  • Cayenne Pepper
  • Chilli Powder

The above listed are generally very high in carbs (per 100g), however, it is unlikely you would consume that much in one day. Use for added flavouring, but still remain conscious when cooking recipes with heavy use of Herbs and Spices.

 

Drinks and Beverages:

  • Water - Still, Sparkling, Flavoured (Zero Sugar)
  • Coffee - Black, or with Cream, Infused
  • Tea - Black, Herbal, Infused
  • Carbonated Sodas - ANY with "Zero Sugar"
  • Alcohol - Dry Wines, straight Spirits

As much as I would love to encourage many to stick with Water and Black Tea/Coffee, there are some beverages that are Keto-friendly, but be aware some "Zero Sugar" drinks that could have other adverse effects. Also, if Weight Loss is your goal on a Ketogenic Diet, then Alcohol will stall your progress.

 

Sweeteners:

  • Sucralose
  • Stevia
  • Xylitol
  • Erythritol

Various individuals will have various tolerances to different types of Sweeteners. The above mentioned are those of low Glycemic Index and have minimal effect on Blood Sugar levels. I have also created a List of Sweeteners with their Glycemic Indices for reference.

 

 

Click here for "Foods, Drinks and Habits to avoid on a Keto Diet".

Tommy Le - Keto Coach

I take every day as an opportunity to learn more about this lifestyle, and continue to support others on their Ketogenic Journeys.
Click on the links below to find out more about me and what others think.

About Me
Join my Facebook Group!

Favorite Quotes

• "If you have to exercise to regulate your Weight, your Diet is wrong."

• "At first they will ask WHY you're doing it. Later they will ask HOW you did it."

• "When Diet is wrong, Medicine is of no use. When Diet is correct, Medicine is of no need."

Contacts

   info@tommyle.co.uk

  +44 121 790 0460

   Birmingham, UK

Follow Me