The Keto Diet can be confusing especially when you’re not sure what you can eat. It’s more than a “just eat protein” diet. It’s also not a no-carb diet. When followed properly, the Keto Diet can help you lose weight and stay healthy.

Below is a list of foods that can be eaten while on the Keto Diet:

  • Meat
  • Poultry
  • Seafood
  • Cheese
  • Vegetables
  • Dairy
  • Nuts and Seeds
  • Fats
  • Drinks
  • Fruits
  • Condiments
  • Vegan Options

Meat

steak

It’s best to go as organic as you can here. Grass-fed meats are healthier and better tasting.

Alligator
Liverwurst
Grass-Fed Ground BeefNew York Steak
Roast BeefOstrich
BaconPastrami
BearPheasant
Beef Hot DogsPork (chops, loin)
Beef or Bison JerkyProsciutto
Bison (sirloin, ribeye)Quail
BoarRabbit
ElkRattlesnake
EmuRibeye
Filet MignonRibs
GoatRound Steak
GooseSausage
HamSirloin Steak
KangarooSpam
KielbasaVeal
Lamb (chops, rack, ground)Venison

 

Poultry

chicken

Cage-free eggs (chicken, duck, goose)
Chicken (breast, legs, thigh, wings)
Duck
Turkey
Turkey Bacon

 

Seafood

Grilled Salmon

BassMahi-Mahi
BurbotMussels
CarpOctopus
CaviarOysters
ClamsSalmon
CrabSardines
CodScallops
FlounderShrimp
HaddockSole
HalibutSquid
HerringTilapia
LobsterTrout
MackerelTuna


Cheese

cheese

American cheeseGouda
Blue CheeseMozzarella
Cottage cheeseSwiss
Cream CheeseParmesan
FetaRicotta
Provolone


Vegetables

vegetables

Alfalfa Sprout
CaulifowerGreen Bean
ArtichokeCeleryJalapeno
ArugulaChardKale
AsparagusChayoteMung Beans
AvocadoChicory GreensMushrooms
Banana PepperChinese CabbageMustard Greens
BeetsCoolard GreensNori
Bok ChoyCucumberOkra
BroccoliEggplantOnion
Broccoli RabeEndiveParsnips
Brussels SproutsEscaroleParsley
CabbageFennelPeppers
CarrotGarlicPotatoes
JicamaScalionTomatoes (red, yellow)
KohlrabiShow PeaTurnip
Lettuce (iceberg, buterhead, romaine)Soy BeanYams
PumpkinSpaghetti SquashWatercress
PadicchioSpinachZucchini
RadishSummer Squash
RutabagaTomatillo


Dairy

dairy

Almond Milk
Butter
Cheese (see above section)
Coconut Cream
Coconut Milk
Greek Yogurt
Unsweetened Plain Yogurt
Whipped Cream


Nuts and Seeds

nuts

Almonds (including butter, flour)Pecans
Brazil NutsPili Nuts
Cashews (including butter)Pine Nuts
Chia SeedsPistachios
Coconut (including flour, oil)Pumpkin Seeds
Flax SeedsSesame Seeds
HazlenutsSunflower Seeds (including butter, flower)
Hemp SeedsTahini
Macadamia Nuts (including butter, oil)


Fats

fats

Fat is what will be providing you with energy. High amounts of healthy fats – up to 80% of your total calories – should come from these sources:

Animal FatsHemp Seed Oil
Almond OilMCT Oil
Almond ButterMacadamia Oil
Avocado OilMacadamia Butter
Cocoa ButterMayonnaise
Coconut OilOlive Oil
Flax Seed OilPalm Oil
GheePeanut Oil
Grape Seed OilPumpkin Seed Oil
Grass Fed ButterTallow
Tea Seed OilWalnut Oil


Drinks

water

Water
Unsweetened black coffee and tea
Bone Broth

 

Fruits

berries

BlackberriesGooseberries
BlueberriesLoganberries
BoysenberriesCantaloupe
CherriesHoneydew Melon
CranberriesRaspberries
CurrantsStrawberries

 

Condiments

mayo

Apple Cider Vinegar
Hot Sauce
Spices and Herbs:
basil, cayenne pepper, cilantro, chili powder, cumin, cinnamon, lemon or lime, nutmeg, oregano, parsley, black pepper, rosemary, salt, thyme, cilantro
Unsweetened Mustard

 

Vegan options

Tofu

If you’re a vegan, you can still go on the Keto diet. Below are your options:

Natto
Soy Milk
Tempeh
Tofu (firm, silken, soft)
Tofu bacon and sausage
Vegan Cheese
Vegan Burger

What NOT To Eat On A Keto Diet

Now that you know what you can eat on a keto diet, it’s important to know what to stay away from.

All Grains

Wheat, oats, rice (white, brown, etc.), quinoa, couscous, pilaf, etc. Also corn and anything containing corn such as popcorn, tortillas, grits, polenta, and corn meal. And anything made with flour even if it’s “healthy” – so no breaded stuff either.

Cured Meats

Just because it’s protein doesn’t mean you can eat it. These meats are loaded with sugar.

Processed Foods

Such as: junk food, all candy, desserts, cereals, granola bars, canned or boxed foods, and prepackaged meals. Vegetable oils and margarine are also processed. Anything containing artificial sweeteners, dyes, or flavors.

Beverages With Sweeteners and Calories

This one’s easy. No soda, alcohol, or fruit juices. Some might argue the alcohol so it would be a personal call for you.

Store-bought glazes and sauces. These are loaded with sugar and made with cornstarch or flour for thickening.

Conclusion

The Keto Diet does not have to be daunting. All you need is commitment and consistency. You also need to plan so you don’t get caught off guard and have to cheat.