Quick Reference
Eat: Meat, fish, eggs, cheese, healthy fats, low-carb vegetables, nuts, seeds
Avoid: Grains, sugar, most fruits, beans, legumes, root vegetables, processed foods
Keto-Friendly Foods to Eat
Proteins & Meats
- Beef: Steaks, ground beef, roasts (0g carbs)
- Pork: Pork chops, bacon, ham, sausage (0-2g carbs)
- Poultry: Chicken, turkey, duck (0g carbs)
- Fish: Salmon, tuna, mackerel, sardines (0g carbs)
- Seafood: Shrimp, crab, lobster, oysters (0-2g carbs)
- Eggs: Whole eggs, any preparation (0.6g carbs per egg)
Dairy Products
- Cheese: Cheddar, mozzarella, parmesan, brie, goat cheese (0-1g carbs per oz)
- Heavy Cream: For cooking and coffee (0.4g carbs per tbsp)
- Butter: Grass-fed preferred (0g carbs)
- Cream Cheese: Great for fat bombs (1g carbs per oz)
- Greek Yogurt: Full-fat, plain only (4-6g carbs per half cup)
- Sour Cream: Full-fat (1g carbs per tbsp)
Vegetables (Low-Carb)
- Leafy Greens: Spinach, lettuce, kale, arugula (0-2g net carbs per cup)
- Cruciferous: Broccoli, cauliflower, brussels sprouts (3-6g net carbs per cup)
- Zucchini: Great noodle substitute (3g net carbs per cup)
- Bell Peppers: All colors (4-6g net carbs per pepper)
- Asparagus: Roasted or grilled (2g net carbs per cup)
- Mushrooms: All varieties (2-3g net carbs per cup)
- Tomatoes: In moderation (4g net carbs per medium tomato)
- Avocado: High in healthy fats (2g net carbs per half)
Healthy Fats & Oils
- Olive Oil: Extra virgin for salads (0g carbs)
- Coconut Oil: Great for cooking (0g carbs)
- Avocado Oil: High smoke point (0g carbs)
- MCT Oil: Quick energy source (0g carbs)
- Butter & Ghee: Grass-fed preferred (0g carbs)
- Lard & Tallow: Traditional cooking fats (0g carbs)
Nuts & Seeds (in moderation)
- Almonds: 3g net carbs per oz
- Macadamia Nuts: 2g net carbs per oz (best choice!)
- Walnuts: 2g net carbs per oz
- Pecans: 1g net carbs per oz
- Chia Seeds: 1g net carbs per oz
- Flax Seeds: 0g net carbs per oz
- Pumpkin Seeds: 4g net carbs per oz
Foods to Avoid on Keto
Grains & Starches
Completely avoid:
- Bread, pasta, rice, cereal, oatmeal
- Wheat, corn, quinoa, barley
- Crackers, chips, pretzels
- Pizza crust, tortillas, wraps
Sugars & Sweets
- White sugar, brown sugar, honey, maple syrup, agave
- Candy, chocolate bars, cookies, cakes
- Ice cream (regular), pastries, donuts
- Soda, juice, sweet tea, energy drinks
High-Carb Fruits
Avoid or limit severely:
- Bananas (27g carbs per banana)
- Apples, oranges, grapes, pineapple
- Mangoes, peaches, pears
- Dried fruits (dates, raisins, cranberries)
Small amounts OK: Berries in moderation (½ cup blackberries = 3g net carbs)
Legumes & Beans
- Black beans, kidney beans, chickpeas
- Lentils, pinto beans
- Peanuts (technically a legume - limit to small amounts)
Keto Grocery Shopping Tips
- Shop the perimeter: Meat, produce, dairy are usually on the outer aisles
- Read labels carefully: Watch for hidden sugars and carbs
- Buy in bulk: Nuts, oils, and meat are cheaper in larger quantities
- Choose full-fat versions: Never buy "low-fat" or "reduced-fat" products
- Check net carbs: Total carbs minus fiber equals net carbs
Restaurant Ordering Tips
- Ask for burgers without the bun (lettuce wrap instead)
- Substitute fries/rice with extra vegetables or salad
- Request butter/oil for cooking instead of seed oils
- Order grilled meats and seafood
- Ask for sauces on the side (many contain sugar)