Keto Foods at a Glance

YES Foods

All meat, fish & eggs (ideally grass-fed meat and wild fish

including, but not limited to:

• Beef
• Chicken
• Duck
• Eggs
• Game
• Goat
• Lamb
• Lobster
• Mussels
• Offal (e.g. liver)
• Scallops
• Shrimp
• Small Oily Fish*
• Turkey
• Veal
• White Fish

* Small fish are preferred, e.g. anchovies, freshwater trout, mackerel, sardines, wild salmon

Vegetables

• Alfalfa sprouts
• Artichokes
• Asparagus
• Aubergines (eggplant)
• Bamboo shoots
• Beet greens
• Bok choy
• Broccoli
• Brussels sprouts
• Cabbage
• Cauliflower
• Celery (root)
• Chives
• Collard greens
• Courgettes (zucchini)
• Cucumbers
• Dandelion
• Fennel
• Green beans
• Kale
• Kohlrabi
• Leeks
• Lettuces and green leafy veg
• Mushrooms
• Olives
• Radishes
• Sauerkraut
• Scallions
• Snow peas
• Spinach
• Spring Onions
• Swiss chard
• Turnips
• Water chestnut

Nuts, seeds & butters

• Cacao (100%)
• Coconut (butter)
• Flax, hemp and chia seeds

Fats and Oils

• Animal fats (ghee, (goat) butter, lard, duck and goose fat)
• Avocado Oil
• Cacao butter
• Coconut oil / milk / cream (unsweetened)
• Macadamia Oil
• Olive Oil

Beverages

• Almond Milk (unsweetened)
• Clear Broth (e.g. Chicken Stock)
• Filtered or bottled water
• Herbal teas (unsweetened)

Fruit

• Avocados
• Lemon
• Lime

Condiments

• Fermented foods
• Mayonnaise (ideally made with olive oil, not sunflower oil)
• Mustard
• Pesto
• Spices and herbs

LIMIT Foods

These foods can be included, but in smaller amounts and possibly not every day

Meat and Fish

• Pork: good quality sausages once a week, bacon and chorizo as a condiment or snack but not in large amounts

Vegetables

• Bean sprouts
• Beetroot
• Bell peppers
• Carrots
• Garlic
• Onions
• Parsnips
• Pumpkin
• Shallots
• Squash
• Tomatoes

Nuts, seeds & butters

• Almonds
• Brazil nuts
• Cashews
• Hazelnuts
• Macadamia nuts
• Peanuts
• Pecans
• Pumpkin and Sunflower seeds
• Sesame seeds
• Tahini
• Walnuts

Oils

• Fish oil as a supplement
• Flax oil (store in the fridge)
• Sesame oil (store in the fridge)

Grains and legumes

• Edamame
• Nattõ
• Tempeh

Beverages

• Coffee if tolerated
• Dry wine (1 small glass twice a week max)
• Protein powder drinks (low-carb)
• Soy milk (when no alternative)

Fruit

• Small amounts of fresh berries, cherries, 1/2 kiwi, 1/2 small apple or small amount of papaya

Dairy

• Cream cheese
• Cream
• Organic cheese, ideally unpasteurised
• Goat and sheep cheese
• Mascarpone
• Kefir (ideally homemade)

Sauces and dressings

• Coconut Aminos
• Sea vegetables
• Tamari

Treats

• Coconut yoghurt (unsweetened)
• 85-99% dark chocolate

Condiments

• Extra-dark chocolate
• Inulin (chicory root)
• Zero-carb sweeteners (stevia, erythritol)

AVOID Foods

Meat and Fish

• Meat and fish in batter
• Processed meat or fish with preservatives and additives

Vegetables

• Corn
• Peas
• White and Sweet potatoes

Beverages

• Alcohol
• Coconut juice or water
• Coffee drinks or shakes
• Fruit juices
• Milks except those in the LIMIT column

Oils

• Margarine
• Vegetable Oils like Corn, Canola, Soybean and Sunflower Oil

Grains and Legumes

• Barley
• Black Beans
• Buckwheat
• Chickpeas
• Kamut
• Lentils
• Pinto Beans
• Quinoa
• Red beans
• Rice
• Soy/Tofu
• Spelt

Unrefined carbohydrates

• Processed Bread
• Bagels
• Breadsticks
• Brownies
• Cake
• Candy
• Cereal / granola
• Chips
• Cookies
• Couscous
• Crackers
• Croissants
• Cupcakes
• Muffins
• Oats / porridge
• Pasta
• Pastries
• Pita
• Popcorn
• Processed pizza
• Rolls
• Tortillas
• Tortilla chips
• Wheat product

Fruit

• All except for those mentioned in the YES / LIMIT columns

Dairy

• Milk
• Processed or low-fat dairy products

Sauces and dressings

• Bottled salad dressing (unless sugar free)
• Ready-made sauces
• Relishes

ANYTHING diet / sugar-free

• OR artificially sweetened food OR beverage items of ANY kind