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

Sodium on Keto: Why It’s Necessary & How To Add It Safely To Your Diet

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Elliot received his BS in Biochemistry from the University of Minnesota and has been a freelance writer specializing in nutritional and health sciences for the past 5 years. He is thoroughly passionate about exercise, nutrition, and dietary supplementation, especially how they play a role in human health, longevity, and performance. In his free time you can most likely find him lifting weights at the gym or out hiking through the mountains of Colorado. He will also host the upcoming BioKeto podcast. You can connect with him on Facebook (https://www.facebook.com/elliot.reimers) and Instagram (@eazy_ell)

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