My Ketogenic Diet Food List That Saved My Life.

In other articles, I have posted about what Keto is, what it entails, and how to plan for success for this way of eating. Now that you are mentally prepared for the BIG change. Let’s make it a little less over whelming for you.

As a beginner, new to keto. I was always overwhelmed with so much information. The last thing I wanted to do was play this or that when strolling down the grocery aisles.

To Save you some sanity, I have compiled a list of foods that are readily available and Keto friendly. These are foods that I have learned to keep in the house at all times because they are so versatile, easy to prepare, and can be added to any recipes as a substitute.

Please use this list as a guide and inspiration. There are thousands of ingredients you can use out there. As always, count your macros and make sure it fits in your daily allowance. Happy Keto-ing. I really do hope this is a quick guide to get you started.

Ketogenic Approved Meat List

Any meat, cheese, eggs, and nut is allowed that is not cured, seasoned, or processed. Please keep in mind that not all meats are created equal. Look for organic, grass fed, and clean cuts when you can. Stick with fish for the good fats when you need a boost in fat intake and try staying away from animal fats to avoid increased cholesterol levels.

Ketogenic Approved Produce List

Any dark leafy green is encouraged. NO ROOT VEGETABLES- too many carbs.

  1. Avocado
  2. Asparagus
  3. Arugula
  4. Spinach
  5. Chard
  6. Zuchini (zoodles are amazing for spaghetti replacer)
  7. Celery
  8. Brocollini
  9. Spring Salad Lettuce
  10. Sprouts (any sprout but bean sprout)
  11. Bell Pepper (in moderation)
  12. Bok Choy
  13. Strawberries (in moderation)
  14. Raspberries (in moderation)
  15. Blueberries (in moderation)

Ketogenic Approved Carbs List (Eat All of These With Extreme Discretion)

  1. Cucumber
  2. Berries
  3. Tomato
  4. 85% or high Dark CHOCOLATE
  5. Heavy Cream
  6. Unsweetened and unflavored almond milk
  7. Romaine Lettuce
  8. Iceberg Lettuce
  9. Butter Lettuce
  10. Cauliflower
  11. Eggplant
  12. Lemon
  13. Lime
  14. Mushroom
  15. Green Beans
  16. Spaghetti Squash
  17. Cabbage
  18. Almond Flour
  19. Coconut Flour
  20. Olives
  21. Pickles
  22. Peas
  23. Pepper

Ketogenic Approved Fats List

  1. Lean Meats & Fish
  2. Macadamia Nuts
  3. Almond Butter
  4. Coconut Oil
  5. Hazel Nuts
  6. Almonds
  7. Pine Nuts
  8. Avocado
  9. Fat Bombs (stay tune for my amazing fat bomb recipes)
  10. Butter
  11. Heavy Whipping Cream
  12. MCT Oil
  13. Chia Seeds
  14. Flax Seeds
  15. Original Cream Cheese
  16. Sour Cream
  17. Olives

Remember to Eat Your food in Ratios!

Now that you have a good solid list t work with, you can meal plan. Just remember that to stay in ketosis you must follow the following ratios:

  • Carbs: 5-10% of your daily calories
  • Protein: 20-25% of Daily Calories
  • Fats: 75-80% of daily calories

Happy Keto-ing. If you have any questions or want some meal ideas with certain ingredients, please feel free to comment below. I will reply as soon as possible.

Let’s Ketoooooo!

-Rachel H.

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10 comments

  1. Hi, Rachel

    I’ve been reading about ketogenic diet lately, as I have to lose some weight. I heard about fascinating results of this diet. Do not practice yet, as carb intake restriction scares me of a bit. Looks a bit strange then you have to consume so much fat.

    You mentioned that cured and processed meats are not welcome in this diet. Do you mean that quality of fats and protein is so crucial important? We usually talk what to eat, but we forget the quality factor.

    You mentioned macadamia nuts only. All nuts contain high percentage of fat as far as I know. Why don’t you put other nuts on your list- Almonds or hazelnuts? Macadamia is one of most expensive also 🙂

    1. Ablati
      Thank you for your interest!
      Cured and processed meats are usually filled with oats/rice.breading and made from cuts that are high in red meat fat and the “undesirable cuts. Obviously, if youre on a budget you can accommodate these foods in your macros- but for true nutritional healing, you will need something that is cleaner and more nutrient dense. You are right that all nuts have enough fats.. macadamia nuts are the biggest bang for your buck. It has the highest fat content and lowest carb content. When on keto, you essentially use fat for energy over carbs so macadamia nuts are a good staple to have in house as it will be a good fats energy source with little regard to carb counting. Of course, all nuts are fine- just fit them into your macros 🙂 I hope this info helped! I hope to see you on your way to your journey soon!

  2. Hello Rachel, I must say that this article is very helpful and informative. Keto diet is surely one of the most popular diets and it really gives results. this list of food will help me a lot to buy the right food for my diet. It would be great if you can give us some keto recipe, maybe your favorite one?

    1. Absolutely! I have lots of goodies posting in the coming weeks. Stay tuned for my fave tried and kitchen tested recipes  including nutrition labels … SO EXCITED to share it with you 🙂

  3. I will admit that after reading over numerous Keto articles the past month or so, I do feel a little overwhelmed and less confident about taking the whole thing on – thanks so much for this list as it has really managed to cut my worrying in half!

    To be honest, I didn’t realise that the keto list could be this extensive, I thought I’d be more limited than this. Could I ask why some of the fruit options are listed in moderation? Is it because of the natural sugar levels?

    1. Yes, you are exactly right. Fruits all have natural sugars that count to your carbs. Berries are high in fiber whichmakes it a more bang for your buck type of food (total carb minus fiber= net carb) always calculate in NET CARBS. Hope that answered your Q. 🙂

  4. Hey Rachel, this is a great list of keto-friendly foods. I am especially happy that you point out that “not all meats are created equal.” This is one of the misconceptions of the keto diet. People think they can just eat loads of meat and pounds of bacon. That unfortunately is not true.

    Like you have pointed out the meat should be organic, grass fed and clean cuts, as well as not seasoned, cured and processed. Actually EVERYTHING processed should be avoided. Another thing I would like to add is that when choosing fish to eat, always avoid any that is “Farm Raised.” It needs to be Wild Caught.

    Personally I have not adhered to the ketogenic diet principle, but I have come close. This is because I follow a Mediterranean diet and many of the foods, at least the fruits, veggie and lean meats are the same. One of these days I will definitely try the keto diet, especially since you have provided such a great list.

    I am a huge proponent of healthy eating ever since it was part of my all-natural cancer treatment my doctor put me on back in 2000. Between the diet, a few targeted supplements, and mild aerobic exercise, my cancer was gone within 8 months. Scientists in-the-know have said that many cancers are formed from a poor diet and lifestyle habits. Do you think the keto diet would be good for people fighting cancer?

    1. So interesting that you asked this! Keto was originally created by Dr. Gersen in attempt to cure children with chronic and terminal conditions. He was the first doctor to propose that nutritional healing had a place in science. He went on to identify many vitmains and minerals that help subside symptoms and cure ailments. A few children when into remission by receiving high doses of niacin, calcium, and keto meals. I will try to find the documentary I learned this from and link it in my resources page this week. 🙂

  5. Great list Rachel! I have been keto for about the last year or so however, I always like to read posts like this to keep up on everything. I know that on a lot of days I eat too much dark chocolate, but I’ve found some that is zero sugar so I’ve been justifying it on that basis LOL. I usually just stick with the same two or three veggies which makes it simple, but I love some of the ones you have on here. Definitely going to have to try to mix those in. Thanks for making this handy list!

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