Keto Foods at a Glance

For those of you who have taken my course at ketoforyou.com, you will know about the type of food I recommend on the keto diet but I have listed them below. For recommended ingredients, have a look at my essential pantry items

The following is a handy overview of the foods you should stick to. It is not an exhaustive list, but will show you what is IN and what is OUT!

YES Foods

These foods should be the focus of your diet

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 and 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 and 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

Have only very small amounts, if any, of these 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

Testimonials

I was experiencing a lot of migraines, fatigue and an overall feeling that my system was very sluggish. I filled out a pre-consultation questionnaire for Patricia which she received before meeting with me. I feel that as a result Patricia gave me comprehensive insight into what areas of my diet and lifestyle may have been impacting on me. Patricia helped explain and develop a plan to help alleviate the symptoms I was experiencing in way that didn’t feel overwhelming but manageable. I found the meal plans, recipes, website links and lifestyle tips which Patricia gave me really helpful to make the changes that have helped me so much. After two months, I feel my energy levels are much higher, I have had no migraines and my system feels in harmony. I would thoroughly recommend nutrition choices!

Rebecca

TheKetoKitchenFollow

@DominiKemp & Patricia Daly, MA & MSc👩‍🎓 ProfDip Positive Health @rcsihealthplus 👩🏼‍💻”The Ketogenic Kitchen”. Prevention + metabolic health

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Olivia Duff@olivia_duff·
19h

‘No boy or girl should leave school without being able to cook for themselves, cooking should be a compulsory component of our education’ @darinaallen @FoodOnTheEdge @mistereatgalway #FOTE2021

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TheKetoKitchen@TheKetoKitchen_·
20h

Love this list! 🙌🏻🙌🏻✅✅🙏🏻🙏🏻

James DiNicolantonio@drjamesdinic

The most underused medical tools
1. Fasting
2. Sunlight
3. Sleep
4. Nature
5. Real food
6. Exercise
7. Heat/Cold
8. Salt
9. Magnesium
10. Earthing
11. Meditation
12. Laughter

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Domini Kemp@DominiKemp·
16 Oct

Such an important episode in relation to public health measures and opportunities to do more around prevention, especially in relation to Covid & bi-directional links with metabolic syndrome. https://drhyman.com/blog/2021/10/13/podcast-ep192/

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Domini Kemp@DominiKemp·
16 Oct

This would suggest people will never be “fully” vaccinated - is this not another important reason to get the public to utilise #antigen ? https://twitter.com/DrJohnCurran/status/1449157358979014657

John Curran@DrJohnCurran

Fig leaf? 🍃 Study from Oxford/PHE with 51k cases/139k contacts.Showed transmission reductions due to Pfizer/AZ declined over time & were EQUAL TO UNVAXED by 12 weeks. In that case aren’t WE ALL equally capable of transmitting by now? 4 shots/yr? https://www.medrxiv.org/content/10.1101/2021.09.28.21264260v1 #antigen https://twitter.com/adriancummins/status/1449101129632161793 3

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About Patricia Daly

Patricia Daly is an experienced and internationally recognized nutritional therapist (BA Hons, dipNT, mBANT, rCNHC), author and educator in the area of integrative cancer support. Following her cancer diagnosis in 2008, she started studying nutrition science and left her corporate career. She is completing her MSc degree in “Advanced Nutrition in Research and Practice” at Middlesex University in London in 2021. As a Swiss native, she regularly attends training courses in Switzerland/Germany, including at the renowned Tumor Biology Center in Freiburg, Germany. Patricia is also one of the founding and advisory board members of the Association for Ketogenic Metabolic Therapies based in Germany.

Over the past 10 years, Patricia has worked with hundreds of clients worldwide that are affected by cancer and that are looking to improve their quality of life with nutrition and lifestyle changes. In 2016, she co-wrote the book “The Ketogenic Kitchen” with Domini Kemp. It quickly became a bestseller in Ireland and subsequently also on Amazon US. Patricia is a guest lecturer and regularly receives invitations to speak at international medical conferences.

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