Keto Food List

Here is a complete keto foods list that will help you as you walk around the grocery store, and give you a good idea on how to create a keto menu from simple good quality foods.

My time as a keto cook has taught me plenty of things, but possibly the most important knowledge I would like to pass on to you is the flavour pairings for particular foods.

Knowing you can have “beef” doesn’t really help unless you know you can pair that with garlic and ginger, or mushrooms and red wine to whip up easy keto meals that are super tasty and delicious.

Click Here To Get The Free Keto Food List PDF

keto foods list

Click Here To Get The Free Keto Food List PDF

Helpful Shortcuts

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Beef

25g protein per 100g | 15g fat per 100g

Best flavours to pair with beef

Garlic + ginger | Garlic + tomatoes | Mushrooms + red wine | Pepper + cabbage + garlic | Onions + Thyme | Arugula + parmesan cheese + balsamic vinegar | Mushrooms + watercress | Shallots + red wine | Chianti + lemon + salt

  • Ground Beef
  • Corned Beef
  • Steak
  • Roast Beef
  • Prime Rib
  • Veal
  • Brisket
  • Stew Meats
  • Loin
  • Baby Back Ribs
  • Brisket

Poultry

25g Protein per 100g

Best flavours to pair with Poultry

Asparagus + ginger |Avocado + bacon + garlic + mayonnaise + tarragon | Basil + cinnamon | Mushrooms + rosemary | Cloves + rosemary + yogurt | Coconut + ginger | Coriander + cumin + garlic | Cream + Pepper | Cumin + garlic + lemon | Mustard + thyme | Garlic + pancetta + sage + thyme

  • Chicken
  • Quail
  • Turkey
  • Wild Game
  • Eggs (7g protein per egg)

Seafood

30g Protein per 100g

Best flavours to pair with seafood

Horseradish + rosemary | Avocado + chile peppers | Bacon + cabbage + chestnuts | Beets + creme fraiche + cucumber + horseradish | Chives + leeks + lemons | Cucumber + dill | Cucumber + balsamic vinegar | Lemon juice + dijon mustard | Miso + tomato + white wine | Ginger + lemongrass | Herbs + white wine | Onions + tomatoes

  • Tuna
  • Salmon
  • Cod
  • Oysters
  • Sardines
  • Anchovies
  • Catfish
  • Trout
  • Halibut
  • Mackerel
  • Mahi-Mahi
  • Bass
  • Haddock
  • Talipia
  • Clams
  • Mussels
  • Crab
  • Lobster
  • Scallops
  • Shrimp

Pork

25g Protein per 100g

Best flavours to pair with pork

Allspice + nutmeg | Mustard | bacon + mustard + sauerkraut | Chile peppers + cilantro + garlic + lime | Cinnamon + star anise | Coriander + soy sauce | Cloves + garlic + lemon | Cream + thyme | Curry powder + garlic + yogurt | Fennel + garlic | Port + rosemary

  • Bacon
  • Ground Pork
  • Sausage
  • Pork Rinds
  • Tenderloins
  • Pork Loin
  • Ham
  • Pork Chops
  • Prosciutto

Organ Meats

  • Heart
  • Liver
  • Kidney
  • Tongue
  • Brain
  • Sweet Breads
  • Tripe

Other

  • Bison
  • Goat
  • Lamb
  • Salami
  • Deli Meats
  • Bone Broth

Leafy Greens

Best flavours to pair with leafy greens

Any protein, especially bacon | Cheese | Chilli | Vinegar (all types) | Olive Oil | Bacon + onions | Garlic + olive oil + prosciutto | Bacon + garlic + walnuts | Chives + goats cheese + mascarpone | Cumin + garlic + lemon + yogurt | Fennel + parmesan cheese + mushrooms + balsamic vinegar | Feta cheese + lemon juice + oregano | Garlic + mushrooms

  • Spinach
  • Arugula
  • Swiss Chard
  • Romaine Lettuce
  • Iceberg Lettuce
  • Other types of lettuce
  • Dandelion Greens
  • Watercress
  • Beet Greens
  • Endive
  • Bok Choy
  • Kale

Cruciferous Vegetables

Best flavours to pair with cruciferous vegetables

Anchovies + capers + red pepper + garlic + olives | Lemon + garlic + olive oil | Garlic + tarragon | Garlic + oregano | Bacon + garlic + apple cider vinegar | Bacon + onions | Cream + nutmeg | Lemon juice + thyme

  • Broccoli
  • Cauliflower
  • Cabbage
  • Brussels Sprouts
  • Collard Greens

Other Produce

  • Avocados
  • Coconut
  • Mushrooms
  • Zucchini
  • Asparagus
  • Green Beans
  • Broccolini
  • Cucumbers
  • Leeks
  • Okera
  • Eggplant
  • Artichokes
  • Sprouts
  • Lemons
  • Limes
  • Peppers*
  • Tomatoes*
  • Berries*

*If strict keto, limit to 1 serving per day due to carbohydrate content

Fats and Oils

  • Ghee
  • Coconut Oil
  • MCT oil*
  • MCT Powder*
  • Olive Oil
  • Macadamia Nut Oil
  • Avocado Oil
  • Bacon Grease
  • Duck Fat
  • Coconut Butter
  • Tallow
  • Lard
  • Cocoa Butter

*do not cook with MCT Oils

Nuts and Seeds

Limit these to 3-4 servings per week due to their carbohydrate content and lectin content

  • Almonds
  • Macadamias
  • Hazelnuts
  • Hemp Hearts
  • Brazil Nuts
  • Pecans
  • Pistachios
  • Walnuts
  • Sunflower Seeds
  • Pumpkin Seeds
  • Flaxseeds
  • Chia Seeds
  • Almond Butter

Condiments

  • Apple Cider Vinegar
  • Balsamic Vinegar
  • Yellow Mustard
  • Brown Mustard
  • Coconut Aminos
  • Sugar-Free Ketchup
  • Mayonnaise (homemade https://www.fatforweightloss.com.au/keto-mayonnaise/ or 100% avocado oil or olive oil)
  • Horseradish
  • Hot Sauces
  • Lemon Juice
  • Tahini (sesame seed paste)
  • Vanilla Extract

Drinks

  • Water
  • Unsweetened Tea or Coffee
  • Sparkling Water
  • Unsweetened Coconut Milk or Almond Milk
  • Bone Broth
  • Keto Coffee*
  • Kombucha**
  • Stevia Sweetened Softdrinks**

*Adding additional fats in keto coffee isn’t necessary during extended keto dieting, however, is beneficial for beginners.

**Avoid all drinks sweetened with any type of sugar or artificial sweeteners as they are damaging your gut health

Herbs and Spices

  • Salt
  • Pepper
  • Cinnamon
  • Turmeric
  • Ginger
  • Cayenne Pepper
  • Cumin
  • Cilantro
  • Basil
  • Thyme
  • Sage
  • Bay Leaf
  • Oregano
  • All Spice
  • Nutmeg
  • Dill
  • Rosemary
  • Parsley
  • Chives
  • Chili Powder
  • Saffron
  • Cardamom
  • Paprika

Dairy

Not everyone tolerates dairy well and is more often than not the reason why many weight loss stalls occur.

Dairy often contains high amounts of sugar, particularly lactose, but also contains a protein called casein which is often undigested because some individuals don’t possess the enzymes to break it down.

Pasteurization in dairy often kills all the beneficial bacteria and enzymes required to digest dairy, and homogenization forces at through tiny screens which breaks the fat particles into smaller more damaging oxidised versions of otherwise stable and beneficial saturated fats.

What about grass fed, organic dairy?

Grass-Fed dairy that doesn’t contain any added hormones and has eaten organic food is okay in small amounts. It contains more omega 3 fats and more butyric acid so its better for you.

Tips with Dairy:

  • Get unhomogenized
  • Get unpasteurized or raw
  • Look for Grass-Fed
  • Go Full Fat
  • Try to get locally sourced

Don’t Get

  • Commercial Dairy (i.e. mixed with canola oil, or “spreadable”)
  • Processed cheese of any kind (like cheese slices or string cheese)

Dairy Sources

  • Ghee
  • Butter
  • Cream
  • Hard Cheeses
  • Soft Cheeses
  • Yogurt*

*don’t get anything over 5g carbs per serving

Other Helpful Resources

  • Complete Guide To Keto
  • Keto Diet Macro Calculator

Click Here To Get The Free Keto Food List PDF

keto foods list

Click Here To Get The Free Keto Food List PDF

The post Keto Food List appeared first on FatForWeightLoss.

Source: fatforweightloss.com.au

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