Not sure what to eat on a keto diet? Here’s a quick food list for you to reference.
Foods to eat on a keto diet
Seafood: Wild salmon, sardines, mackerel, shrimp, crab, tuna, mussels, cod.
Low-carb vegetables: Arugula, spinach, eggplant, mushrooms, broccoli, cauliflower, zucchini, bell peppers, fennel, cabbage, celery, Brussels sprouts, kale.
Low-sugar fruits: Tomatoes, avocado, blackberries, raspberries, blueberries, strawberries, coconut, lemon, and limes.
Meat, poultry, and eggs: Chicken, turkey, beef, venison, pork, lamb.
Nuts and seeds: Macadamia nuts, flaxseed, Brazil nuts, chia seeds, walnuts, pecans, hemp seeds, hazelnuts, sesame seeds, pumpkin seeds, almonds.
Dairy products: Cheese, cottage cheese, plain Greek yogurt, cream, butter.
Oils: Extra-virgin olive oil, coconut oil, avocado oil, nut oils, coconut butter, MCT oil.
Keto-approved condiments: Olive oil mayonnaise, mustard, unsweetened ketchup, oil-based salad dressings.
Keto-approved snacks: No added sugar nut butter, sugar-free jerky, dried seaweed, nuts, low-carb crackers, dark chocolate.
Coffee and tea: Unsweetened tea, unsweetened coffee.
Foods to avoid on a keto diet
Here’s a list of foods that need to be reduced or eliminated on a keto diet:
Sugary foods: soda, fruit juice, smoothies, cake, ice cream, candy.
Grains or starches: wheat-based products, rice, pasta, cereal.
Fruits: all fruits, except small portions of berries like strawberries.
Beans or legumes: peas, kidney beans, lentils, chickpeas.
Vegetables: potatoes, sweet potatoes, carrots, parsnips.
Low-fat or diet products: low-fat mayonnaise, salad dressings, and condiments
Condiments or sauces: barbecue sauce, honey mustard, teriyaki sauce, ketchup.
Unhealthy fats: processed vegetable oils, mayonnaise.
Alcohol: beer, wine, liquor, mixed drinks.
Sugar-free diet foods: sugar-free candies, syrups, puddings, sweeteners, desserts.