Keto-Friendly Foods & Meal Plans: The Ultimate List

Below you will find our list of the ultimate keto-friendly foods! We break it down into separate categories/food groups to help you easily track down what foods you should eat on a ketogenic diet. Remember to adjust your portion sizes according to your nutrient needs.

If you’re not sure how much protein, carbohydrate, and fat to consume on a keto diet, be sure to check out our Complete Guide to the Ketogenic Diet. We also recommend using an app like MyFitnessPal to track your food/nutrient intake. Simply enter the foods from our keto-friendly foods list below and the amounts you eat at each meal (MFP will do all the calculations for you).

Keto-Friendly Foods List

Protein Sources

**Note: Some of these also count as fat sources

  • Whole eggs & egg whites
  • Freshwater fish (salmon, herring, trout, tuna, mackerel, etc.)
  • Canned fish
  • Lobster and shrimp
  • Steak (all cuts)
  • Ground beef/turkey (preferably 85/15% leanness)
  • Sardines
  • Lamb
  • Venison
  • Veal
  • Pork 
  • Buffalo meat
  • Chicken (ground, whole, breast, wing, etc.)
  • Protein powders (casein, whey, pea, brown rice, etc.)

Oils & Fat Sources

  • Avocados
  • Butter and ghee (clarified butter)
  • Avocado oil
  • Coconut oil
  • Macadamia nut oil
  • Extra-virgin olive oil 
  • Sesame seed oil
  • Flaxseed oil
  • Raw nuts/seeds
  • Nut butter (almond, peanut, cashew, etc.)
  • Coconut milk 
  • Fresh cheese (bleu, gouda, cheddar, Swiss, etc.)
  • Whole olive (black, green)

Vegetables

  • Artichoke
  • Asparagus
  • Bean sprouts
  • Broccoli
  • Broccolini
  • Brussels sprouts
  • Cabbage (bok choy, green, Nappa, red, etc.)
  • Cauliflower
  • Celery
  • Cucumber 
  • Eggplant
  • Green or string beans
  • Jicama
  • Kimchi
  • Leaks
  • Leafy greens (arugula, beet, collard, dandelion, escarole, kale, mustard, spinach, Swiss chard, radicchio, watercress)
  • Lettuce (Boston Bibb, iceberg, butter, green leaf, red leaf, romaine)
  • Mushrooms 
  • Okra
  • Onions (green, red, scallions, shallot, white, yellow)
  • Peas (sugar snap, snow, etc.)
  • Peppers (bell, jalapeno, poblano, sweet)
  • Radishes (daikon, cherry belle, white icicle, watermelon)
  • Rutabaga
  • Sauerkraut
  • Sea plants (arame, dulse, kombu, kelp, nori)
  • Sprouts
  • Summer squash (crookneck, delicata, yellow, spaghetti, bikini, patty pan)
  • Tomatoes 
  • Turnips
  • Water chestnuts

Fruits (limit to 2 servings per day)

Yes, fruits can be keto friendly and we’ve compiled a comprehensive list of the best keto-friendly fruits.

  • Berries (blueberries, raspberries, blackberries, etc.)
  • Grapefruit
  • Kiwi
  • Oranges
  • Peaches
  • Pears
  • Plums
  • Watermelom

Beverages 

  • Plain coffee/espresso
  • Zevia and other stevia-based sodas (in moderation)
  • Unsweetened tea (black, earl grey, green, herbal, etc.)
  • Mineral water/tap water
  • Sparkling/carbonated water

Sweeteners

  • Monk fruit extract
  • Stevia
  • Sucralose
  • Xylitol
  • Erythritol
  • Inulin fructooligosaccharide

Related: Top Four Sweeteners for a Low Carb Keto Diet

Spices, Herbs, & Condiments

  • Unsweetened cocoa powder 
  • Bone Broth and stocks (chicken, beef, etc.)
  • Flavored extracts (vanilla, orange, chocolate, etc.)
  • Herbs, fresh or dried (oregano, basil, thyme, cilantro, etc.)
  • Horseradish sauce (be sure no sugar is added)
  • Chili/pepper sauce
  • Lemon juice and lime juice
  • Mustard (avoid honey/sweetened mustard or use sparingly)
  • Salsas, unsweetened varieties
  • Soy sauce (reduced sodium)
  • Spices, all, fresh or dried (cinnamon, turmeric, garlic, pepper, curry, etc.)
  • Vinegar, unsweetened varieties (apple cider, balsamic, red wine, rice, etc.)

 

Keto-friendly foods FAQ:

Ketogenic Foods FAQ:

Q) Should I weigh my animal protein sources raw or cooked?

Weigh animal cuts when they are raw; cooking these protein sources can shrink them by as much as 50% and skew your portion measurements.

Q) Is it normal for my breath and urine to smell fruity on a keto diet?

Yes, being in ketosis can cause both your urine and breath to smell fruity. Chewing mints/sugar-free gum can help with the breath issue.

Q) I feel “backed up” while on a keto diet, what should I do?

We recommend increasing your use of MCT oil and exogenous ketones; these will help speed up your bowels and keep you regular.  

Q) Is there a limit to how many condiments I can use each meal?

In general, we recommend no more than three servings of condiments per meal, particularly condiments that contain sugar.

Q) Are diet soda/diet soft drinks okay on a keto diet? How about sugar-free candy?

In moderation, yes. We recommend looking for varieties that are sweetened with stevia. Sugar-free candy should be avoided as it contains large amounts of sugar alcohols, like maltitol, and other additives which can cause gastrointestinal distress.

More Readings: 

10 Reasons You’re Not Losing Weight on Keto

Different Types of Ketone Supplements Explained

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