What do you eat on Keto?

sugar and carbs)

• Olives
- Meats: ZERO CARBS 😍😍😍😍 • Green beans- Awesome sautéed in bacon
• Beef- Ground beef, Steak, Ribs, and Roasts grease with garlic, (watch portion size,
• Pork- Chops, Ribs, BACON, Loins, sausage though).
• Chicken/ Turkey- Thighs w/ skin or wings are • Onions- Red, yellow: use somewhat
the best because breasts are high in protein. sparingly, to taste
However, you CAN eat breasts, just have to - Fruits: Most are a no-no, especially bananas,
eat more fat to compensate. oranges and grapes.
• Fish- Tuna, Salmon, Cod, Haddock, etc. • Strawberries
• Shrimp/ Lobster- Go crazy, use lots of • Blueberries
butter! • Raspberries
• Pepperoni • Blackberries
-Cheese: MOST are no carb, almost all are • Lemon/ Limes- Adds great flavor!
low carb - Nuts (grams of Carbs per 100 grams, or 3.5
• Mozzarella & Cheddar- Buy in bulk, they oz)
freeze well and are insanely versatile! • Pecans/ Brazil (4g)
• Colby jack, pepper jack, Monterrey jack • Macadamia (5g)
• Taco style, Mexican style • Hazelnut/ Walnut/ Peanut (7g)
• Parmesan, Asiago • Pine (9g)
• Ricotta- Freezes well, very versatile • Almond (10g)
• Cottage cheese- Good to throw in your lunch • Pistachio (18g)
with berries, usually around 4-8g of Carbs per • Cashew (27g)
serving
• Cream Cheese- Freezes very well, this is - Oils/ Fats
one of the things that I always glance at • Coconut Oil
whenever I go to the store, and always buy a • Butter: Kerry Gold is best but just make sure
bunch of if it's under 75 cents per 8oz. it's REAL butter and not a spread or
margarine
- Vegetables: No potatoes! Get your carbs • Olive Oil
from veggies!!! • Vinaigrette
• Leafy greens- Spinach, Spring mix, Kale, • Hollandaise
Romaine • Bacon/ sausage grease
• Zucchini- Great for a noodle substitute! • MCT oil- easily ordered online/ in specialty
• Avocado- Awesome source of natural fat! stores
• Eggplant
• Brussels sprouts -Dressings/ Condiments/ Fats
• Tomato • Ranch, Blue cheese, Cesar, Thousand
• Spaghetti Squash- Versatile, makes a great Island, Balsamic- Watch carbs/ sugar, but
spaghetti substitute and is even great for there's tons of brands, so you can find one
making hash browns!! you love!
• Cucumber • Mayo- Natural/ organic is best, but I use
• Peppers- Jalapeño, banana, green/ red/ Hellmann's all the time.
yellow/ orange bell • Aioli
• Broccoli- Great with cheese, steamed or just • Heinz "NO SUGAR ADDED" Ketchup or
raw! sugar free ketchup
• Asparagus- Awesome roasted or sautéed • G. Hughes brand sugar free BBQ sauce
with bacon and garlic! • Yellow/ Spicy Brown Mustard
• Cauliflower- AWESOME potato substitute!! • Soy sauce
• Celery- Great with cream cheese or all- • Hot sauce
natural peanut butter! - Liquids: Use as base for sauces/ soups
• Cabbage • Heavy Whipping Cream (HWC)
• Pickles (Read nutrition labels, watch for
• Broths/ Stocks: Stay away from reduced fat. - Other common Ingredients I use
Bone broth is awesome! • Almond flour
- Snacks • Spices: Garlic powder, onion powder,
• Pepperoni parsley, cumin, cayenne, salt, pepper,
• Slim Jim’s/ jerky (watch carbs) paprika, Basil, thyme, rosemary, red pepper
• Homemade cheese its/ tortilla chips flakes,
• Cheese • Cocoa Powder
• Pork rinds (0 carbs, very versatile. Can be • Natural Peanut butter
used as breading, nacho substitute or even • Sugar free chocolate chips
sprinkled with cinnamon & stevia and eaten • Sugar free maple syrup
like cereal with Almond milk and tastes like
cinnamon toast crunch!)
- Drinks
• WATER- Lots of it!
• Crystal Light- Tons of options and very
convenient!
• Tea with stevia
• Coffee- Add a Tablespoon of coconut oil or
MCT oil, Stevia, heavy whipping cream and
imitation vanilla/ Hazelnut or Cocoa powder &
peppermint *BOOM* Homemade creamer!
- Alcoholic Beverages
• Beers (grams of carbs per 12 oz serving)
▪ Bud Select 55 (1.9)
▪ MGD 64 (2.4)
▪ Rolling Rock Green Light (2.4)
▪ Michelob Ultra (2.6)
▪ Bud Select (3.1)
▪ Beck's Premier Light (3.2)
▪ Natural Light (3.2)
▪ Michelob Ultra Amber (3.7)
▪ Coors Light (5)
▪ Amsterdam Light (5)
▪ Bud Light (6.6)
• Vodka: Whipped Vodka & flavored water or
pineapple Pinnacle with crystal light are a
couple of my favorites!
• Whiskey shot (0g carbs)
• Brandy shot (0g carbs)
• Dry Martini (0g carbs)
• Tequila shot (0g carbs)
• Champagne (~1g per serving)
• Dry wine (~2g per serving)
- Sweeteners
• Stevia drops (0g)
• Erythritol (0g)
• Truvía (0g)
• Monk fruit (0g)