Protein Foods

What Protein to Eat

When following a ketogenic diet, it’s important to choose high-quality sources of protein that will help you stay in ketosis while also providing your body with the nutrients it needs. The quality and digestibility of the proteins is how to determine which protein is the best to intake. Low end and processed meats usually contain lower amounts of protein. High quality meats and fish contain high amounts of lean protein that your body can easily extract, digest, and use to build muscle.

Meat

Meat is one of the best sources of protein on the ketogenic diet. Beef, chicken, pork, and lamb are all excellent sources of protein and can be included in a variety of keto-friendly meals. It’s important to choose high-quality, grass-fed, or pasture-raised meat whenever possible to ensure that you’re getting the best possible nutrition.

Fish and seafood

Fish and seafood are another excellent source of protein on the ketogenic diet. They’re also rich in healthy fats like omega-3 fatty acids, which can help to reduce inflammation and support overall health. Some good options include salmon, tuna, mackerel, shrimp, and crab.

Eggs

Eggs are an affordable and versatile source of protein that can be used in a variety of keto-friendly recipes. They’re also rich in nutrients like vitamin D and choline, which are important for brain and heart health.

Nuts and seeds

Nuts and seeds are a great source of plant-based protein on the ketogenic diet. They’re also high in healthy fats and fiber, which can help to keep you feeling full and satisfied. Good options include almonds, walnuts, macadamia nuts, and chia seeds.

Dairy

Dairy products like cheese and Greek yogurt are also a good source of protein on the ketogenic diet. They’re also high in calcium and other nutrients that are important for bone health.

Serving sizes

• Animal and fish proteins (serving size about size of palm)
• Grass feed beef (general rule: 1oz = 6-7g of protein)
  • Hamburger: 6oz = 36g protein
  • Lean Steak: 6oz = 42g protein
• Chicken: Anti-biotic free/hormone free, free range chicken
  • Depends on density of chicken: 1oz = 6-8g protein
• Wild Alaskan salmon (not farm raised)
  • Read labels to determine amount of protein
• Other fish and shellfish including: herring, mackerel, albacore tuna, whitefish, bass, mussels, oysters, bluefish, smelt, swordfish, trout, sardines, scallops.
  • Read labels to determine amount of protein
• Lean meats like deer and boar
  • Read labels to determine amount of protein
• Lamb chops
  • Read labels to determine amount of protein