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.
- Zuchini (zoodles are amazing for spaghetti replacer)
- Spring Salad Lettuce
- Sprouts (any sprout but bean sprout)
- Bell Pepper (in moderation)
- Bok Choy
- Strawberries (in moderation)
- Raspberries (in moderation)
- Blueberries (in moderation)
Ketogenic Approved Carbs List (Eat All of These With Extreme Discretion)
- 85% or high Dark CHOCOLATE
- Heavy Cream
- Unsweetened and unflavored almond milk
- Romaine Lettuce
- Iceberg Lettuce
- Butter Lettuce
- Green Beans
- Spaghetti Squash
- Almond Flour
- Coconut Flour
Ketogenic Approved Fats List
- Lean Meats & Fish
- Macadamia Nuts
- Almond Butter
- Coconut Oil
- Hazel Nuts
- Pine Nuts
- Fat Bombs (stay tune for my amazing fat bomb recipes)
- Heavy Whipping Cream
- MCT Oil
- Chia Seeds
- Flax Seeds
- Original Cream Cheese
- Sour Cream
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.