Ketogenic Diet Plan Food List Cheat Sheet PDF

Dr. Eric Berg 08/20/2024

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Healthy Keto Acceptable Foods List

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Healthy Keto Acceptable Foods List

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Are you new to the keto diet? Are you overwhelmed by which foods are allowed and what is best for you? Today, I am providing you with some basic information, along with a list of the top, HEALTHY, keto foods to choose from.

In this Article:

What is a Healthy Keto Diet?
Focus on Quality Keto Foods
Foods to Avoid on a Keto Diet
Your Keto Diet Should Focus on Good Health

Ketogenic diet includes grass-fed beef, salmon, cheese, vegetables, and nuts

What is a Healthy Keto Diet?

First, let’s go over what keto really is. The ketogenic diet is a low-carb, moderate protein, and high-fat diet plan where you limit your net carbs. It works to shift your body from using sugar and a fuel source and instead burn fat.

When the body burns fat, it releases ketones, which provide an alternative fuel source for your body and helps you shed pounds.

While there are many different meal plans and keto diet food lists out on the Internet today, my ketosis approved food list is slightly different. While it still focuses on the low carb and high-fat aspect, my goal is to make sure your body receives the necessary nutrients it needs while on the diet.

As your body adapts to burning ketones instead of sugar you may experience "keto breath" but have no fear this does not happen to everyone and can be avoided with a proper diet and hygiene, plus you can chew certain gums on keto without the worry of getting knocked out of ketosis.

When you deprive your body of nutrients, as happens with many diet plans, you actually slow down your metabolism, which can result in weight gain and an unhealthy body. A ketogenic diet is beneficial when it is done right, and my plan shows you how to do that.

Focus on Quality Keto Foods

Keto foods including salmon, avocado, eggs, cheese, nuts, lean beef, and free-range chicken

Traditional keto plans focus on the low carbs and high fat but typically leaves out any information on the nutrients you need to take in from your food.

Things like vitamins, minerals, antioxidants, and phytonutrients that your body needs are essential in any balanced diet. My food list shows foods that not only meet the keto guidelines but provide your body with what it really needs.

Let’s take a look at the healthy food list, along with some tips to get you going.

Make Healthy Fats Your Priority

Fats are the basis for the keto diet, and you want most of your daily calories to come from these fats. When it comes to fats, they are usually found with proteins, so you get both in one shot.

But not all fats are created equal. Healthy fats help you stay feeling full and are essential for the absorption of fat-soluble vitamins like A, D, E, and K. When looking for fats to add to your diet, it is good to look for products labeled full-fat.

This list provides you with some good fats to include in your daily diet.

Avocado
Avocado oil
Blue cheese
Brie cheese
Butter
Cocoa butter
Coconut butter
Coconut oil
Red palm oil
Salad dressing
Cream cheese
Duck fat
Egg yolks
Ghee
Half and half
Lard
Macadamia oil
MCT oil
Olive oil
Palm shortening
Sesame oil
Tallow
Walnut oil
Whole cream

Nuts and Seeds Offer a Healthy Ketogenic Snack Option

Nuts and seeds tend to get a bad rap when it comes to keto because they contain carbs. However, the majority of the carbs they contain is fiber, which does not increase blood sugar or affect ketosis. Nuts and seeds do provide you with a lot of the nutrients that your body needs, such as B vitamins, vitamin E, magnesium, potassium, and selenium.

Now not all nuts are the same, and nuts like cashews should be avoided as they are higher in carbs. Another thing is to be careful with how many nuts you eat. Be sure to monitor the serving size and keep track of your net carbs.

You need to keep yourself between 20 and 50 grams a day and it is easy to go over simply munching on nuts throughout the day. Your best nuts for keto are pecans, Brazil nuts, and Macadamia nuts. This list gives you other additional nuts to consider.

Almonds
Brazil nuts
Chia seeds
Hazelnuts
Hemp seeds
Macadamia nuts
Peanuts
Pecans
Pine nuts
Pistachios
Pumpkin seeds
Nut butter
Sesame seeds
Sunflower seeds
Tahini (sesame butter)
Walnuts

Focus on High-Quality Meats For Your Protein

Unprocessed meats are great for a ketogenic diet. In addition to being low-carb, they also provide you with additional fats. But you don’t want to load up on too many proteins throughout the day, as excess protein converts to glucose and makes reaching ketosis more difficult. I recommend three to six ounces of meat a day.

Package of grass-fed, local ground beef, ideal for keto diet

When choosing meats, look for words like organic, grass-fed, or free-range. These meats are not loaded with hormones or antibiotics and are healthier for your body.

Avoid processed meats, like traditional deli meats and hot dogs, when you can as they are high in nitrates and dextrose and can contain added carbs.

This list gives you some good options for meats to include in your meal plan.

Bacon
Beef
Beef jerky
Bison
Cheese
Chicken
Cottage cheese (look for full-fat varieties)
Deer
Deli meat (in limited quantities because of high nitrates and dextrose)
Duck
Elk
Goat
Goose
Hot dogs (only organic and grass-fed)
Lamb
Moose
Pepperoni
Pheasant
Pork
Pork rinds
Quail
Rabbit
Salami
Sausage (only organic and grass-fed)
Sheep
Turkey
Veal
Wild boar
Wild turkey

Organ Meats Pack a Nutritional Punch on a Keto Diet

Organ meats aren’t always the top choice for meats, but for keto and keeping your body healthy, they are great. Organ meats are low-carb, with the exception of liver, which is slightly higher. But each serving delivers a nutritional punch. High in vitamins and minerals, organ meats help give your body the nutrients it really needs to be healthy.

In my video, I talk about bioavailability in food. This refers to how easily your body absorbs the nutrients in the food. Organ meats, for example, have a high bioavailability of vitamin A and iron. This list below offers some healthy organ meat options.

Bone marrow
Heart
Kidney
Liver
Tongue
Tripe

A Healthy Ketogenic Diet Takes Advantage of Nutrient-Packed Fish and Seafood

Fish and seafood are great for a keto diet, as it is low-carb and rich in nutrients your body needs. High-fat fish, such as salmon, increase your fat intake as well as provide your body with omega-3 fatty acids, which is important for heart health.

When choosing fish and seafood, always look for wild-caught fish as this is healthier than farm-raised. Here is a list of healthy fish and seafood options for the keto diet.

Anchovies
Bass
Cod
Eel
Flounder
Grouper
Haddock
Halibut
Herring
Mackerel
Mahi-mahi
Orange roughy
Perch
Red snapper
Rockfish
Salmon
Sardines
Tilapia
Turbot
Trout
Tuna (including albacore)
Sole
Abalone
Caviar
Clams
Crab
Lobster
Mussels
Oysters
Scallops
Shrimp
Squid
Octopus

A 50/50 Balance of Veggies is Best for a Healthy Keto Diet

When it comes to vegetables, I recommend seven to 10 cups per day. They don’t count toward your net carb numbers. I believe how and what vegetables you take in are important. I am often asked if veggies should be raw or cooked.

I believe that a 50/50 balance is ideal. For example, five cups of leafy green salad for one meal and then the additional veggie servings of cooked broccoli, Brussel sprouts, or asparagus.

When certain vegetables are cooked, it enhances the bioavailability of certain nutrients, while eating raw increases the bioavailability of other nutrients. Mixing up your vegetable servings is a great way to make sure you are getting the nutrients your body needs. Below is a great list of quality veggies to include in your keto diet.

Artichokes
Arugula
Asparagus
Beet greens
Bok choy
Broccoli
Brussels sprouts
Butterhead lettuce
Cabbage
Carrots
Cauliflower
Celery
Chard
Chives
Cucumber
Dandelion greens
Eggplant
Endives
Fennel
Garlic
Green beans
Jicama
Kale
Kimchi
Kohlrabi
Leeks
Leafy greens
Mushrooms (all kinds)
Mustard greens
Okra
Olive
Onions
Parsley
Peppers (all kinds)
Pumpkins
Radicchio
Radishes
Rhubarb
Romaine lettuce
Sauerkraut
Scallions
Seaweed (all sea vegetables)
Shallots
Spaghetti squash
Spinach
Swiss chard
Tomatoes
Turnip greens
Watercress
Zucchini

Tread Lightly With Fruits and Watch Net Carbs

Since the ketogenic diet is, in a way, a low carb diet, most fruits go over the allowed amount of carbs. Lemon and limes are a great addition to water to enhance the flavor while also providing you with vitamin C.

Berries are a good snack that is lower in carbs than other fruits, watermelon is ok, but be sure to monitor your serving size as you can go above your daily net carbs quickly.

Lemon
Lime
Blackberry
Blueberry
Cranberry
Olive
Raspberry
Strawberry

Adding Flavor Can Enhance a Ketogenic Diet

Herbs are a great way to add additional flavor to your foods. While many meat and seafood recipes call for breading, that breading removes the low carb benefits and doesn't fit well into a ketogenic diet. Adding spices gives your meals the flavor while still keeping the low-carb diet benefits.

Allspice
Basil
Cardamom
Cayenne pepper
Chili powder
Cilantro
Cinnamon
Cloves
Coriander
Cumin
Curry powder
Dill
Ginger
Italian seasoning
Nutmeg
Oregano
Paprika
Parsley
Rosemary
Sage
Thyme
Turmeric

Staying Hydrated Promotes Increased Keto Benefits

Hydration is an essential part of good health and not something that should be ignored while on the keto diet. Water is your best friend. It helps boost your metabolism. It aids in digestions and helps enhance mental and physical performance. How much water you need daily depends on a variety of factors including weight, age, and activity level.

The U.S. National Library of Medicine recommends that you drink between 91 and 125 fluid ounces per day. Making sure you are well-hydrated throughout the day will keep you healthier and see better results on the keto diet. In addition to water, there are a few other drinks that make the healthy keto list below.

WATER
Almond milk
Broth (chicken, beef, and bone)
Club soda
Coconut milk
Unsweetened coffee (adding full-fat cream makes this a keto-friendly option)
Herbal teas
Seltzer water
Sparkling mineral water
Lemon and lime juice (in small amounts)
Unsweetened tea

Following a Vegan and Ketogenic Diet

If you are following a vegan diet, getting protein can be more difficult. It is even more difficult to get complete proteins that contain all the essential amino acids a healthy body needs and can’t make on its own.

When following a vegan keto diet, it is essential to be aware of the nutrients you are taking in to make sure you get everything you need. As some of these sources also contain carbohydrates, be sure to monitor your net carbs. Below is a list of plant-based protein sources that can add to your daily diet.

Hummus
Lentils
Mushrooms
Nut butters
Nutritional yeast
Seed butters
Protein powders (pea, hemp, and brown rice)
Seeds (sunflower, sesame, and pumpkin)
Spirulina
Sprouted beans
Tofu/tempeh (organic fermented)

Cooking and Baking On a Ketogenic Diet

This list gives some additional food options that are low carb and work with the keto diet. These foods can help provide protein, fats, and added flavor to your foods and daily meal plan and are keto-friendly. Eggs are also on this list and, as I said in my video, these should be pasture-raised and organic to receive the most health benefits.

Almond flour/meal
Cacao nibs
Cacao powder
Coconut aminos (A sauce made from coconut sap and similar to soy sauce but fits a low-carb diet)
Coconut flour
Cod liver oil (fish oil)
100% dark chocolate
Eggs (from any animal, but pasture-raised and organic is preferred)
Fermented vegetables
Fish sauce
Gelatin
Gluten-free tamari sauce
Mayonnaise (made with oils from the fats list)
Monk fruit/Lo han guo
Hot sauce (without sugar)
Mustard
Pickles
Shredded coconut (unsweetened)
Stevia
Vanilla extract
Vinegars

Foods to Avoid on a Keto Diet

Not All Proteins Are Keto-Friendly

Not all protein is created equal and some can include high amounts of added carbs, keeping you from hitting your low carb goal. This list provides you with some of the proteins to leave out of your daily diet and help you maintain your net carbs.

Almond milk (sweetened)
Meat products such as keto meatballs, breaded meats, or meat with a sweet sauce, such as bbq
Cashews
Coconut milk (sweetened)
Standard hot dogs
Kefir (high sugar)
Milk
Processed deli meats (nitrates and dextrose)
Sausage (unless organic and grass-fed)
Soy milk (because of GMO)
Yogurt (high sugar content)

Corn Packs Too Many Carbs for a Keto Diet

While most vegetables are great for the keto diet and provide you with a wide variety of nutrients, corn is very high in carbohydrates and should be avoided. This includes popcorn for snack time. Instead, grab a handful of nuts to snack on.

Fruits Are Not a Low Carb Option

While fruits do provide a variety of nutrients and are healthy for the body, they are not a great fit on a ketogenic diet as they are not low carb and a single serving could send you over your daily net carbs. These fruits should be avoided.

Apples
Apricots
Bananas
Cantaloupe
Cherries
Dates
Dried fruit (like raisins)
Grapefruit
Grapes
Kiwi
Mangos
Melons
Oranges
Peaches
Pineapple
Plantain
Plum

Starches Are Packed With Carbs and Not Keto-Friendly

Starches, like potatoes, are high in carbohydrates and do not fit in a keto low carb plan. Foods high in carbs are some of the most addictive foods in the world. Eating these foods on the keto diet will quickly take you over your daily limit.

Potato
Sweet potato
Yams

Avoid Grains on a Keto Diet

Grains, such as found in bread and pasta, are high in carbs and will quickly take you over your daily limit. There are many recipes available for healthy, keto-friendly bread and pasta to replace in your diet, allowing you to feel like you are having carbs while still keeping your net carbs within range.

Oats (oatmeal)
Rice
Wheat
Other grain

Avoid Most Legumes To Keep Net Carbs in Range

Certain legumes, like all varieties of beans, are also high in carbs and should be avoided. The exception for this is chickpeas made into hummus. The additional of healthy oils to make the hummus makes this an acceptable option on the keto diet.

Beans (all varieties)
Chickpeas (unless in hummus because of the oil addition)
Edamme

Your Keto Diet Should Focus on Good Health

While keto and reducing carbs in your diet can be difficult at first, this list is designed to help you find the foods that work. Keep in mind that my list may be a little different than others you find out there because, while my focus is on keto, it is also on providing healthy options that promote a healthy body!

To find the best food and nutrients for your body type take this body type quiz.

Just because you are limiting what foods go in does not mean you should limit the nutrients. While weight loss is important, your long-term goal should always be a healthy body.

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