For a beginner choosing foods on the keto diet can seem very difficult. All this talk of macros, net carbs and fats are good for you, why can’t there be a simple approach. Then you have to eat breakfast, lunch and dinner! Here is a complete food list for the keto diet that helps you get started, build recipes and end any confusion.
Keto Fats & Oils List
There cornerstone of the diet. Keto is all about the fats, but not all fats are created equal. Personally, I stay clear of unsaturated fats as much as possible but some are better than others. Now, below is just a guide. You will notice some of the fats and oils in the bad section and a bunch of products you may buy. I’d say those oils should be lowered in your diet to a minimum.
Best Fats & Oils For Keto
- Grass-fed Beef Tallow
- Pasture Raised Pork Lard
- Butter
- Grass-fed Ghee
- Avocado Oil
Moderate Fats & Oils
- Sesame Oil
- Palm Oil
- Olive Oil (not for cooking)
- Peanut Oil
Bad Fats & Oils
- Canola Oil
- Vegetable Oil
- Cottonseed Oil
- Soybean Oil
- Rice Bran Oil
- Safflower Oil
- Sunflower Oil
Keto Protein Food List
Protein is one of those things you can almost eat as much as you want. For a guide, the keto diet is a moderate protein diet meaning it shouldn’t be the cornerstone of what you eat. But, you can enjoy proteins without having to worry at all.
Things like smoked brisket, steak on the grill or cured meats can still be enjoyed. Just without barbecue sauce and watch for added sugar. Most protein sources are just fine but the issue of health will come down to the quality you choose to eat.
Best Protein Sources
- Fatty Pork Cuts (Pork shoulder, spare ribs, bacon)
- Marbled Beef (Fatty steaks, brisket point, chuck roast, short ribs)
- Salmon
- Duck
- Dark Meat Chicken
- Pasture Raised Eggs
Moderate Protein Sources
- Wild-caught Seafood
- Unflavored Whey Protein Isolate
- Cured Meats
Keto Friendly Fruits List
Most fruits are not great on the keto diet but there are some you can get away with and some that are perfect such as avocados. Although fruits are considered “natural sugars” they are still sugars and in the right amount can stop your progress on the keto diet.
Best Fruits For Keto
- Strawberries
- Raspberries
- Blackberries
- Avocados
- Coconut
- Cucumber
- Zucchini
- Peppers
Moderate Fruits Sources
- Blueberries
- Tomatoes
- Lemon
- Lime
- Watermelon
- Pumpkin
- Some Squash (pumpkin, spaghetti, butternut, yellow, delicata)
- Eggplant
- Bell Peppers
- Coconut Milk
Do Not Eat Fruit List
- Apples
- Pears
- Grapes
- Banana
- Plantain
- Mangos
- Pineapple
- Kiwi
- Peach
- Cherries
- Plum
- Squash (any not mentioned above)
Keto Vegetable Food List
Believe it or not all vegetables aren’t keto friendly. You may be able to classify them as “healthy” but not keto in practice.
Best Vegetables For Keto
- Broccoli
- Collard Greens
- Kale
- Asparagus
- Cauliflower
- Cabbage
- Lettuce
- Chard
- Ginger
- Celery
- Spinach
- Herbs (parsley, dill weed, oregano, rosemary, etc.)
Moderate Veggies For Keto
Never Eat These Vegetables
- Potatoes
- Sweet Potatoes
- Corn
- Beets
- Peas
Dairy Keto Food List
Most dairy is keto friendly, which is why the dairy based desserts are so good. But, if you have issues with dairy they will still cause problems on keto.
Good Dairy Sources
- Butter
- Full Fat Cream Cheese
- Cheese (hard & soft)
- Full Fat Unsweetened Yogurt
- Sour Cream
- Heavy Cream
- Cottage Cheese
Bad Dairy Sources
- Kefir
- Milk
- Buttermilk (large quantities)
- Processed Cheese (velvetta, kraft)
- Margarine
Sweeteners
With keto sweeteners you have to be careful. They can be the most rewarding aspects of keto and the most difficult to break. You see when you’re addicted to sweets you can become addicted to keto sweets as well.
Best Sweeteners For Keto
- Allulose
- Monk Fruit
- Stevia
- Erythritol
- Xylitol
Be Careful With These
- Inulin
- Sucralose
- Aspartame
Avoid These
- Sugar
- Honey
- Maple Syrup
- Splenda
- Maltitol
- Maltodextrin
- Coconut Sugar
- High Fructose Corn Syrup
- Agave
Nuts & Seeds
- Pecans
- Walnuts
- Pine Nuts
- Pilinuts
- Almonds
- Macadamia Nuts
- Brazil Nuts
- Chia Seeds
- Sunflower Seeds
- Sesame Seeds
- Flaxseeds
Be Careful With These
- Peanuts
- Pumpkin Seeds
- Pitascio
- Cashews
- Hazelnuts
- Nut Butters
- Unsweetened Nut Milks
Condiments
Condiments can be tricky because you have to read the label for anything added you may not want in your diet. Due to them changing so often I will include a list of great items you can buy now.
- All Low Carb Primal Kitchen Products
- Coconut Aminos
- Soy Sauce
- Sugar Free, Keto Sweetened Ketchup (i.e AlternaSweets, Primal Kitchen)
- Keto Maple Syrup (Lakanto, Birch Benders)
- Mayo (Chosen Foods, Primal Kitchen)
- Barbecue Sauce (Sweet Baby Rays, Primal Kitchen)
Others
- Black Coffee
- Tea
- Keto Sweetened Drinks (Zevia, Virgils, etc)
- Chocolate (85% and up)
- Seasonings containing little to no sugar added
- Most Keto Friendly Store Bought Goods
Avoid At All Cost
Conclusion
This is a great list to get you started with plenty of options. These can be combined to create wonderful dishes such as the ones I added in for you. Keto is a great diet for bettering your health. Take your time and don’t rush because you should focus on not just today but tomorrow as well. Life is a journey so therefore so is dieting and bettering yourself.