Ketogenic Diet

Keto-Friendly Foods: The Ultimate List

February 16, 2018

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)

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

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

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.)

Sample Meal Plan with Keto-Friendly Foods

**Note: Adjust the portion sizes to fit your macronutrient needs

	Breakfast	Lunch	Afternoon Snack	Dinner
Day 1	2 cups plain coffee w/stevia 5 whole eggs (boiled) 1 cup green peppers	5 oz ground beef 3 cups salad 2 tsp MCT oil and lemon juice dressing 1/2 Avocado	5 oz chicken breast 1/2 avocado 2 tsp MCT oil & lemon juice 2 cups broccoli	5 oz salmon 3 cups grilled asparagus 1 tbsp butter on fish 2 tsp MCT oil on avocado
Day 2	3 cups herbal tea w/stevia 5 whole eggs (scrambled) 2 cups bok choy steamed	5 oz pork loin chop w/hot sauce 3 cups shredded cabbage 1/2 avocado 2 tsp MCT oil	5 oz salmon 2 cups steamed red cabbage	5 oz rib-eye steak 3 cups mushrooms sautéed in 1 tbsp ghee 2 tsp MCT oil on the steak
Day 3	2 cups coffee 2 scoops whey protein mixed w/2 tbsp coconut oil	5 oz dark chicken meat with skin 1/2 avocado 3 cups mixed greens 2 tsp MCT oil & lemon juice as dressing	8 oz strip steak 3 cups steamed broccoli	5 oz coconut milk 5 oz sliced chicken w/spices (curry, soy, etc.) 3 cups steamed mixed vegetables 1 tsp MCT oil added
Day 4	2 cups coffee blended with 2 tsp MCT oil 5 whole eggs (scrambled) 1 cup rutabaga	Out-to-Lunch: Tuna Salad 5 oz tuna 4 cups salad 2 tbsp house vinaigrette 1/2 avocado	5 oz chicken breast 1/2 avocado 2 tsp MCT oil & lemon juice 2 cups steamed broccoli	5 oz chicken thigh sautéed topped with 1 tbsp butter and lemon juice 3 cups Mixed greens 2 tsp MCT oil and lemon juice Dessert Avocado Mousse: 1/2 avocado whipped with cacao powder and xylitol
Day 5	2 cups coffee mixed with 1 tbsp coconut oil 7 oz 90/10 ground beef 1 cup steamed green beans	On-The-Go Lunch: 6 oz dark meat chicken (thigh) 3 cups steamed cauliflower 10 almonds	2 scoops whey protein mixed w/2 tbsp peanut butter	6 oz ground chicken 3 cups broccoli, mushrooms, water chestnuts & snap peas Stir-fried with ginger/soy sauce Dessert Coconut Ice Cream: Blend & freeze 5 oz full-fat coconut milk 2 tsp sucralose 1 tsp vanilla extract 1 tbsp MCT oil
Day 6	2 cups plain coffee w/stevia 2 scoops whey protein mixed w/2 tbsp coconut oil	Egg Omelet: 1 tbsp macadamia nut oil 3 cups sautéed veggies (onions, peppers, mushrooms) 5 whipped eggs 1/2 avocado	5 oz chicken breast 1 avocado 2 tsp brown mustard 2 cups steamed broccoli	Meal at Chipotle: 6 oz meat of choice **AVOID rice and beans Fajita veggies 3 tbsp guacamole ½ cup shredded cheese
Day 7	2 cups rooibos tea w/stevia 2 scoops whey protein mixed w/2 tbsp cashew butter	6 oz chicken breast 1/2 avocado 2 tsp MCT oil & lemon juice 3 cups steamed cauliflower	2 scoops whey protein mixed w/2 tbsp coconut oil	5 oz 90/10 ground turkey 1/2 avocado 2 tsp MCT oil & lemon juice 2 cups steamed broccoli

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