Photo: Lina Kivaka

What lunch meat is keto?

Cured meats such as sausages, deli meat, hot dogs, pepperoni, salami and bacon are usually acceptable, but check their ingredients first.

tasteofhome.com - What Can I Eat on the Keto Diet? | Keto Diet Foods | Taste of Home

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The Standard Keto Diet is notorious for what you CAN'T eat. But what about the foods you CAN eat? Let's break it down into basic food groups to find the keto diet foods you can count on. The hardest part about tackling a diet successfully? Figuring out what you can eat—and then sticking to it. The premise of the low-carb, high-fat keto diet is to train your body to burn fat instead of carbs. (Learn more about the pros and cons of this diet, along with some helpful tips.) For most people, an elimination diet begs the question, “What can I eat?” With keto, you’ll want to shoot for a daily nutrient intake that’s roughly 70% fats, 25% protein and 5% carbohydrates. Yep, that means, no bread, no grains—not even ketchup, but with any diet, it’s important to make sure you’re getting enough iron to avoid becoming anemic. But there are many keto diet foods that you can eat, so let’s focus on the positive. We’ve listed all the great food you can have on the keto diet. Don’t miss these keto-friendly recipes you can make from scratch!

Meats

While you need protein, too much interferes with ketosis. Choose the fattier cuts of meat if you have a choice (ribeye, pork belly), as well as organ meats like heart, kidney, liver, tongue and tripe. Cured meats such as sausages, deli meat, hot dogs, pepperoni, salami and bacon are usually acceptable, but check their ingredients first.

Alligator

Beef

Bison

Chicken

Deer

Duck

Elk

Goat

Goose

Kangaroo

Lamb

Moose

Pheasant

Pork

Quail

Rabbit

Reindeer

Sheep

Turkey

Veal

Fish

Fish is packed with nutrients and a great source of protein. Always buy wild-caught fish if it’s available.

Anchovies

Bass

Cod

Eel

Flounder

Grouper

Haddock

Halibut

Herring

Mackerel

Mahi Mahi

Orange Roughy

Perch

Red Snapper

Rockfish

Salmon

Sardines

Sole

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Tilapia

Trout

Tuna

Turbot

Shellfish

Nutrient-dense seafood is a low-carb, high-fat mainstay on the keto diet foods list.

Abalone

Caviar

Clams

Crab

Lobster

Mussels

Oysters

Shrimp

Scallops

Squid

Vegetables

Veggies make up a large part of the keto diet foods list. Stick to the dark green leafy vegetables if you can—remember, the sweeter the veggie (think root veggies like carrots and sweet potatoes), the higher the carb count. In addition to the list below, fermented vegetables like kimchi and sauerkraut are also acceptable.

Arugula

Artichokes

Asparagus

Bell Peppers

Bok Choy

Broccoli

Brussels Sprouts

Cabbage

Carrots

Cauliflower

Celery

Chives

Collard Greens

Cucumber

Dandelion Greens

Eggplant

Endive

Fennel

Garlic

Jicama

Kale

Kohlrabi

Leeks

Leafy Greens

Lettuce

Mushrooms

Mustard Greens

Okra

Onions

Parsley

Peppers (all)

Pumpkin

Radicchio

Radishes

Rhubarb

Scallion

Shallots

Seaweed

Spaghetti Squash

Spinach

Swiss Chard

Tomatoes

Turnip Greens

Watercress

Zucchini

Legumes

Taste of Home

For the most part, legumes are a no-no (say goodbye to peanuts). But there are two that make the list.

Green Beans

Peas

Fruit

Fruits are a very restricted category of keto diet foods. Small amounts of berries and limited citrus fruits are acceptable.

Avocado

Blackberry

Blueberry

Cranberry

Lemon

Lime

Olive

Raspberry

Strawberry

Dairy

There is some controversy over including dairy in the keto diet. In fact, too much dairy is on of the major keto mistakes. Basically, the consensus is to stay away from milk and any low-fat dairy products. If you have a sensitivity to dairy, stick to ghee only.

Butter

Cheese (full-fat, preferably hard cheeses)

Ghee

Heavy Cream

Sour Cream

Yogurt (full-fat)

Fats

The largest daily percentage of keto diet foods are in the fat category. These should make up the majority of your daily calorie intake.

Avocado Oil

Cocoa Butter

Coconut Oil

Duck Fat

Lard (non-hydrogenated)

Macadamia Oil

MCT Oil

Olive Oil

Palm Shortening

Red Palm Oil

Sesame Oil (sparingly)

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Tallow

Walnut Oil (sparingly)

Seeds & Nuts

While nuts are a good source of fat, they’ll add to your carbohydrate count for the day, so be careful how many handfuls you eat.

Almonds

Cashews

Chia Seeds

Hazelnuts

Hemp Seeds

Macadamia Nuts

Nut Butters

Pecans

Pistachios

Pumpkin Seeds

Psyllium Seeds

Sesame Seeds

Sunflower Seeds

Walnuts

Herbs & Spices

Herbs and spices are a great way to add a flavor boost to meats and veggies, and there’s a generous list to choose from.

Allspice

Basil

Black Pepper

Cardamom

Cayenne Pepper

Chili Powder

Cilantro/Coriander

Cinnamon

Cloves

Cumin

Curry Powder

Dill

Garam Masala

Ginger

Italian Seasoning

Nutmeg

Oregano

Paprika

Parsley

Rosemary

Sage

Sea Salt

Thyme

Turmeric

White Pepper

Beverages

That nightly gin and tonic or glass of white wine? Sorry, no go. Many beverages are a major source of hidden extra sugars, so stick to the liquids on this list and drink water throughout the day to stay hydrated.

Almond Milk

Broth (beef, bone, chicken, vegetable)

Cashew Milk

Club Soda

Coconut Milk

Unsweetened Coffee

Herbal Teas

Lemon and Lime Juice (sparingly)

Seltzer Water

Sparkling Mineral Water

Unsweetened Tea

Water

Miscellaneous

These Keto Diet foods don’t fall neatly into any particular category, but they are allowed.

100% Dark Chocolate

Almond Flour/Meal

Beef Jerky

Cacao Nibs

Cacao Powder (unsweetened)

Coconut Aminos

Coconut Flour

Eggs

Fish Sauce (check ingredient list)

Gelatin (powder or from bone broth)

Gluten-free Tamari Sauce

Hot Sauce (check ingredient list)

Mayonnaise

Monk Fruit

Mustard

Pickles

Pork Rinds

Shredded Coconut

Stevia

Shredded Coconut

Vanilla Extract

Vinegars (without added sugar or wheat)

Bookmark this page so you have a handy reference guide to the keto diet foods that will help you succeed. Always make sure to drink plenty of water to stay hydrated, and check with your doctor before starting any diet.

tasteofhome.com - What Can I Eat on the Keto Diet? | Keto Diet Foods | Taste of Home

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