The KGB quick Keto Food List

Be sure to read the FREE Report:

Ketogenic Bodybuilding Rules of Engagement
(KGB-ROE)

Divided into:
Daily | Occasionally | Almost Never
 Daily
Meats & Protein:
Meat, eggs, fish, plants, and healthy oils are the daily staple of your
“Primal-keto” protocol. Meats are synergistically both protein and fat.
There are thousands of combinations here. Get creative. Food,
especially meat & eggs are anabolic!!
• Grass-fed beef (Steak, hamburger, roast, ribs, etc.)
• Lamb
• Pork (Pork chops, pork loin, pulled pork, ribs, etc. Nitrate free, free range bacon
and sausage)
• Poultry (Chicken, turkey etc. Preferably pastured and organic, both dark and
white meat!)
• Fish/Seafood (Salmon, tuna, flounder, grouper, etc. Wild-caught, preferably
Alaskan or northern pacific)
• Shellfish (shrimp, scallops, lobster, crab etc.)
• Sardines and anchovies (Wild caught)
• Wild game meats (Deer, Elk, Moose, Bison, etc.)
• Eggs (preferably pastured and organic)
• Organ meats
• Protein Powder (whey, low sugar/carb. Cold filtered.)

Vegetables
• Artichoke hearts
• Arugula
• Asparagus
• Avocados
• Bok choy
• Broccoli
• Brussels sprouts
• Butternut squash
• Cabbage
• Cauliflower
• Celery
• Collard greens
• Cucumbers
• Eggplant
• Fermented vegetables (great for gut health)
• Green beans
• Kale
• Mushrooms
• Mustard greens
• Okra
• Onions
• Olives
• Peppers (Bell and Hot)
• Sauté greens
• Spinach
• Squash
• Swiss chard
• Various leafy greens (spinach, romaine, arugula, bib lettuce, etc.)
• Watercress
• Zucchini

Healthy Fats
• Avocado oil
• Extra virgin olive oil
• Coconut oil
• Macadamia Oil
• MCT oil (Pure C8 is my preferred)
• Raw, organic butter or ghee, grass fed
• Lard or tallow from organically raised animals, best for sautéing
• Other saturated animal fats, such as duck fat
• Saved bacon grease (to cook with)
• Heavy whipping cream (a tablespoon added to coffee is OK)

Spices
• Sea salt
• Black pepper
• Basil
• Cayenne pepper
 • Chili powder
• Cilantro
• Cinnamon
• Cumin
• Oregano
• Parsley
• Rosemary
• Sage
• Thyme
• Turmeric
Etc…

Beverages
• Water
• Unsweet tea
• Coffee
• Zevia soda
• La Croix
• Occasional Diet soda (Coke Zero, etc.)

Occasionally
These are the foods you should use on occasion. Use these like a condiment.
Remember, keto is about low carb, not high fat. The fats you get synergistically with
your meats, eggs, fish, and healthy oils are your go-to. The following should be used in
smaller amounts here and there to enhance the flavor of your Daily foods. Remember,
there is no “Fat goal” and “never eat butter at the kitchen sink!” (I’ll tell you that story in
the ITT Membership, it’s a good one…)

• Cheese: (Hard cheeses such as cheddar or Parmesan or soft, high-fat cheese

such as Brie, Organic aged blue cheese, string cheese. Purchase only quality
organic or aged cheeses, not the big yellow bricks in the common cheese
section.)
• Heavy whipping cream (A small amount in coffee or a shake in a gain phase)
• Sour cream (cultured, without added starches or fillers)
• Full-fat “original” cream cheese
• Cottage Cheese (occasionally) Full fat and if dairy is tolerated well

• Nuts:
(*Careful with nuts… carbs can add up quick. I can burn through a jar of
nuts like a fat kid on a Kit Kat)
o Macadamias (rich in healthy fats, yet low in carbs and protein)
o Pecans
o Almonds
o Pistachios
o Cashews
o Brazil nuts
o Coconut (including unsweetened meat, milk, cream, or flour)
o Hazelnuts
o Chia seeds
o Hemp hearts/seeds
o Pumpkin seeds
o Black sesame seeds
o Black cumin seeds
o Raw cacao nibs
o Flax seeds (rich in healthy omega-3s and fiber; grind before eating)
• Nut butters (almond, cashew, Natural peanut (if you tolerate peanuts)
• Almond and coconut flour
• Tomatoes
• Mayonnaise (olive oil or avocado based only)
• Soy sauce (tamari if you’re eating gluten-free like me)
• Cocoa powder (unsweetened)
• Almond meal/flour
• Psyllium husk flour
• Dark chocolate (85% cacao+)
• Hemp hearts
• Berries (raspberries, strawberries, blueberries, etc. Ripe, local, and organic.)
**Once a week, only when ripe, local, and in season)
• Quest Bars or equivalent
 ALMOST NEVER
*There is a certain criteria for Refeeds and the occasional cheat. Find out how &
when by reading the FREE Report (KGB-ROE) at www.KGBodybuilding.com
• Wheat
• Corn
• Rice
• Oats
• Breakfast cereals
• Pastas
• Breads
• Pancakes
• Rolls
• Crackers
• “Natural” grains like barley, millet, rye and the like.
• Potatoes
• Beans and legumes
• Avoid starchy vegetables and fruits like carrots, corn, and dried fruit.
• Energy bars and most “protein bars.” Energy drinks and sports drinks.
• Obvious offenders:
o cookies,
o cakes,
o pie,
o waffles,
o candy,
o any convenience foods, packages processed and quick fix junk food.
Soda, both sugared and diet. Sweet tea, and any other sugared drinks.
• No fruit juices EVER!!!

NEVER CONSUME VEGETABLE OR SEED OILS:

• Canola oil
• Corn oil
• Soybean oil
• “Vegetable” oil
 • Peanut oil
• Sunflower oil
• Safflower oil
• Cottonseed oil
• Grapeseed oil
• Margarine
• Shortening
• Any fake butter substitutes
• Trans fats & hydrogenated oils

All processed foods made with any dairy products

• Processed cheese
• Dairy spreads
• Frozen yogurt
• Ice cream
• Ice milk
• Low-fat milk/ skim milk
• Nonfat dairy creamer
• Powdered milk
• Whole milk (unless it's raw)

Avoid Beans & Legumes

Beans have far too many carbohydrates and are notorious for GI distress and compromised gut
health. You cannot achieve the benefits of a ketogenic diet if you consume beans and legumes.

• Kidney beans
• Navy beans
• White beans
• Red beans
• Black-eyes peas
• Black beans, etc.
• Peanuts (on occasion, if you tolerate them)
While we’re talking about exclusion, this is probably a good time to reinforce the
obvious. NO FAST FOOD including pizza, Chinese, Japanese, and Mexican
Americanized food. When eating out always select a sit-down restaurant where
you must place your order verbally to another human being. Then you can order a
nice steak with vegetables in butter, and please hold the bread appetizer. My
family tries to limit eating out to only once or twice per month. Much more than
that and you’re just asking for trouble. Now am I saying don’t have fun socially
with friends and family? Don’t celebrate a kid’s birthday or have a beer on that
July 4th cookout? No. I’m simply suggesting that 90% of the time be devoted to
your keto lifestyle. You can occasionally bump yourself out of fat burning
nutritional ketosis and bump right back in with very little effort.

Now of course there’s always the #REFEED!!

Download the KGB-ROE to read my 7 Prime Directives

Supplements I recommend (Non exhaustive)

Whey:
True Nutrition whey

Dymatize ISO 100 Hydrolyzed Whey

*I only use cold filtered or hydrolyzed whey. Isolate only. No concentrate or ION
exchange

CapTri MCT oil from Parrillo Performance

or
MiCkey T MCT Oil

Or any pure C8 MCT oil.

Magnesium
Potassium
Vitamin D3
Quality Multi
Omega 3
I’ve been using Animal Pak and Animal Pak cuts (when cutting) daily for decades