Good Morning Friends!
Below is a list of foods that a ketoer can eat. There may be a few more items that I am missing in other categories but this is the bulk of what I know or what I eat. In my opinion I wouldn’t eat nuts or berries for the first two weeks. Your body needs to adjust to receiving low carbs and sometimes we can go overboard on nuts and berries. I know that I have! They’re delicious!
FATS:
Oil:
- Olive
- Coconut
- Walnut
- Grape Seed
- Sunflower
- Safflower
- Sesame
Dairy Sources:
- Heavy Cream/Heavy Whipping Cream
- Butter
- Ghee
- Sour Cream
- Cream Cheese
- Mascarpone Cheese
- Other cheeses (also good protein source)
Other Fat Sources:
- Bacon Fat
- Mayonnaise
- Avocados
- Guacamole
- Peanuts
- Pecans
- Macadamia Nuts (up to 21g of fat per oz!)
- Olives
- Coconut Milk
- Full Fat Salad Dressings
- Almonds
- Nut butters (make sure just nuts and/or salt nothing more!)
- Peanut butter
- Almond Butter
- Macadamia Nut Butter
VEGETABLES (Green & Leafy are best!):
- Spring Mix
- Romaine Lettuce
- Brussell Sprouts
- Broccoli
- Cauliflower
- Zucchini
- Pickles
- Tomato (sparingly)
- Bell Peppers
- Green Beans
- Spinach
- Jicama
FRUITS (don’t go overboard):
- Strawberries
- Blueberries
- Raspberries
- Blackberries
MEAT/PROTEIN:
- Bacon
- Sausage
- Bratwurst
- Deli Meats
- Steak
- Ground Beef/Chuck
- Turkey
- Eggs
- Lamb
- Pork
- Turkey
- Fish and shellfish
- Chicken
MISC:
- Sugar Free jello
- Mio/Dasani drops if you don’t like water
- Diet Sodas
- Coconut Flour
- Unsweetened Cocoa Powder
- Sugar Free Syrups (torani/davinci found in coffee aisle)
- Spices and alcohol free extracts
- Mustard
- Sugar Free Ketchup
- Low carb sauces
- Franks Red Hot
- Sweeteners
- Vinegars
Enjoy!
-KetoRach
ketorach 