Ketogenic Diet

Ketogenic Diet Food List

This is not an exhaustive list, but it’s a basic starting point for beginning on a ketogenic diet.

Animal Proteins

  • Bacon/Ham/Pork Belly
  • Beef/Hamburger
  • Organ meats (ew but whatever floats your boat)
  • Chicken – legs, thighs, wings
  • Sausage/Corned Beef
  • Eggs/Egg Yolks
  • Salmon/Tuna
  • Shellfish
  • All fattier cuts – avoid pork loin & chicken breast… too lean

Nuts/Seeds

Go easy on these.

  • Almonds/Almond Butter/Almond Flour
  • Brazil Nuts
  • Peanuts/Peanut Butter (natural)
  • Pumpkin Seeds
  • Pistachios
  • Sunflower Seeds
  • Walnuts

Dairy

Go for full fat varieties.

  • Butter
  • All Cheeses
  • Sour Cream (30% fat)
  • Heavy Cream (30-33% fat)
  • Plain Yogurt

Fats/Oils

  • Coconut Oil
  • Olive Oil
  • MCT Oil
  • Butter
  • Mayonnaise
  • Salad Dressing (watch ingredients for carbs)
  • Dips: Asiago/Artichoke, Spinach Dip, Guacamole
  • Hollandaise Sauce

Drinks

Unsweetened varieties only.

  • Water/Carbonated Water
  • Coffee
  • All Teas
  • Broth

Vegetables

  • Artichokes
  • Asparagus
  • Bean Sprouts
  • Bok Choy
  • Broccoli
  • Brussels Sprouts
  • Cabbage
  • Cauliflower
  • Celery
  • Cucumber
  • Eggplant
  • Green Beans (limited)
  • Lettuce
  • Mushrooms
  • Olives
  • Onions (go easy – they’re high in sugar)
  • Peppers/Tomatos (some can’t handle these)
  • Radishes
  • Spaghetti Squash
  • Zucchini

Other

  • Herbs
  • Vinegar
  • Mustard
  • Hot Sauce
  • 85% Dark Chocolate (go easy and count it)
  • Avocados
  • Lemon/Lime

Snacks

  • Cheese Chips/Whisps
  • Pork Rinds
  • Salami
  • Pepperoni
  • Fat Bombs

A note about fat bombs and other “keto-friendly” sweets: I usually avoid artificial sweeteners as they just make me crave sweets, but every now and then I like a dessert-like thing. Go easy.