You do not need a long list. You need a simple plate and a few rules.
The framework
Protein + non-starchy vegetable + healthy fat. Almost every keto meal is a version of this.
Eat freely
- Proteins: beef, pork, lamb, poultry, fish, shellfish, eggs.
- Non-starchy vegetables: spinach, lettuce, broccoli, cauliflower, zucchini, asparagus, green beans, mushrooms, cabbage, cucumber, celery.
- Fats: butter, olive oil, avocado oil, cream, cheese, avocado, olives.
- Drinks: water, sparkling water, black coffee, unsweetened tea.
Count and portion
- Nuts and seeds (calorie-dense; measure them).
- Berries (strawberries, raspberries and blackberries are the best).
- Dairy: yogurt and cottage cheese in moderation, cream in small amounts.
- Onions, tomatoes and peppers in cooking quantities.
Skip or swap
- Grains: bread, pasta, rice, cereal, oats.
- Starchy vegetables: potatoes, corn, peas.
- Sugar and sweeteners: honey, maple syrup, agave.
- Most fruit, especially bananas, grapes, mangoes and juice.
- Sweet drinks and most alcohol like beer, cocktails with mixers and sweet wine.
Swaps that work
| Instead of | Try |
|---|---|
| Rice | Cauliflower rice, shirataki |
| Pasta | Zucchini noodles, spaghetti squash |
| Bread | Lettuce wraps, cheese crisps, chaffles |
| Mashed potatoes | Whipped cauliflower |
| Sugar | Erythritol, allulose, monk fruit |
Not sure about a food?
Search it in the Is It Keto? food explorer. It has 300 foods with net carbs per serving and a clear verdict, and the full keto food list is printable.