Keto Friendly Foods Quick Reference Guide

As you embark on your 30-day keto challenge, you will have access to two helpful resources: the Keto-Friendly Quick Reference Guide and the Recipe Guide. The Keto-Friendly Food Quick Reference Guide provides an easy to read list of approved food options that you can include in your daily meal plans, while the Recipe Guide offers a variety of delicious and easy-to-prepare keto dishes. You can choose to use either resource, or both, depending on your personal preferences and needs. Feel free to mix and match ingredients from the Keto-Friendly Food List with the recipes provided, tailoring your meals to your taste and nutritional goals. These resources are designed to offer you flexibility and support throughout your keto journey, making it as enjoyable and sustainable as possible.

Here is a quick reference list of keto-friendly foods to help you make informed choices while following the ketogenic diet. These foods will ensure that you maintain a low carbohydrate intake while consuming adequate amounts of healthy fats and protein.

Vegetables

Low-carb, non-starchy vegetables are a vital part of the keto diet, providing essential vitamins and minerals. Focus on the following vegetables:

• Leafy greens (spinach, kale, Swiss chard, collard greens, arugula)
• Cruciferous vegetables (broccoli, cauliflower, cabbage, Brussels sprouts)
• Zucchini
• Cucumbers
• Bell peppers
• Green beans
• Asparagus
• Celery
• Radishes
• Eggplant
• Olives
• Avocado (yes, it’s technically a fruit)

Proteins

Consume high-quality protein sources that are ideally grass-fed, organic, or wild-caught:

• Beef
• Pork
• Lamb
• Poultry (chicken, turkey, duck)
• Fish (salmon, tuna, mackerel, sardines)
• Seafood (shrimp, crab, lobster, scallops)
• Eggs

Fats and Oils

Choose healthy fats from a variety of sources:

• Coconut oil
• Olive oil
• Avocado oil
• Butter
• Ghee
• Lard
• Tallow
• MCT oil

Dairy

Select full-fat dairy products, preferably from grass-fed sources:

• Heavy cream
• Sour cream
• Cream cheese
• Cheese (cheddar, mozzarella, feta, brie, etc.)
• Greek yogurt (unsweetened)

Nuts and Seeds

Consume nuts and seeds in moderation, as they can be calorie-dense:

• Almonds
• Pecans
• Macadamia nuts
• Walnuts
• Hazelnuts
• Brazil nuts
• Chia seeds
• Flaxseeds
• Pumpkin seeds
• Sunflower seeds

Beverages

Stay hydrated with keto-friendly drinks:

• Water
• Sparkling water
• Unsweetened tea
• Black coffee
• Herbal tea
• Bone broth

Condiments and Sauces

Choose low-carb options for flavor:

• Mustard
• Hot sauce
• Mayonnaise
• Soy sauce or coconut aminos
• Vinegar
• Sugar-free ketchup
• Sugar-free BBQ sauce

Sweeteners

Opt for natural, low-carb sweeteners:

• Stevia
• Erythritol
• Monk fruit sweetener
• Xylitol (in moderation)

Remember to always read labels and be mindful of portion sizes, as even keto-friendly foods can hinder weight loss if consumed in excess.

Foods to Limit/Avoid

There are really no foods that must be eliminated like with the paleolithic or elimination diets.  Certain foods just make achieving optimal ratios nearly impossible so you will want to limit or avoid foods with a high carbohydrate count. Just keep net carbohydrates within your range and you should have no problem.  Some foods to avoid are fairly obvious such as foods high in sugars including bread, cereal, pasta, rice, frozen treats, candy, milk chocolate, and cookies.

Sugars

Sugars come in many hidden forms and you will need to be particularly careful when choosing condiments, salad dressings, sauces, and beverages. Artificial sweeteners should also be avoided because they will increase cravings for carbohydrates. Natural sweeteners such as honey, maple syrup, cane sugar, fruit juices, and agave can also boost carbohydrate content of a meal so please use in moderation.  

Vegetables

Avoid white potatoes, sweet potatoes, and corn because they are high in carbohydrates.  Beets and carrots are 2 vegetables to pay close attention to, but really shouldn’t be an issue. All other vegetables are allowed on the MCT version of the keto diet.  We don’t really believe cutting out vegetables is an ideal way to improve health.

Fruits

Some fruits are higher in sugar and carbohydrates than others, making them less suitable for a ketogenic diet. Fruits that are high in sugar and should be avoided or limited on keto include: Bananas, grapes, mangoes, pineapples, oranges, apples, pears, and peaches.

It’s important to note that while these fruits are higher in sugar, they still contain important nutrients and can be incorporated into a well-balanced diet in moderation.

Legumes/Beans

Legumes such as peas, beans and lentils can have a elevated carbohydrate count and therefore are not usually included in a ketogenic diet. While these foods are packed with valuable nutrients like protein, fiber, and minerals, their carb content can make it challenging to fit into a ketogenic diet without exceeding your daily carb limit.

However, it’s important to note that everyone’s body responds differently, and some people might be able to maintain ketosis with slightly higher levels of carbohydrate intake. It may be possible to include small amounts of legumes and beans in your diet while still staying within your carbohydrate limit.

Grains

Refined and whole grains should be avoided as they have a high carbohydrate load. Anything made from grains or grain flour such as breads, cereals, pastas, and baked goods are best to avoid. This also includes beer because it’s essentially liquid bread. Quinoa will also most likely have to be avoided but double check nutritional values for your meals. Again, everyone responds differently and some people might be able to maintain ketosis. Trail and error will determine if some of these particular foods need to be avoided or consumed in moderation.