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KETO
CHEAT SHEET
Unlimited
Eat as much as you want. Don’t worry about
calories

Eggs, Meat & Seafood Vegetables

Avoid breaded, cured or Eat raw or lightly steamed. No
glazed with sugar/honey starchy veggies

Bacon Lobster Asparagus Kale

Beef (all cuts) Pork (all cuts) Bok Choy Lettuce
Chicken Rabbit Broccoli Spinach
Crab Salmon Brussels Sprouts Radish
Duck Sausage Cauliflower Zucchini
Eggs Shrimp Celery Chard
Goat Turkey Cucumber Cabbage
Lamb Shrimp Collards

Condiments, Herbs & Spices

Blue Cheese Sriracha Taco Sauce Paprika

Ranch Ginger Worcestershire Cinnamon
Italian Horseraddish Soy Sauce
Caesar Mustard Hummus
Buffalo Sauce Pickle Chives
Garlic Olives Oregano
Vinegar Salsa Cumin
Salt & Pepper Hot Sauce

Fats & Oils Dairy

Avoid: Canola oil, peanut oil, No milk, low fat or fat free
margarine and vegetable oil
Blue Cheese Cream Cheese
Butter Mayonnaise
Brie Provolone
Bacon Grease Lard
Butter Mozzarella
Coconut Oil Cacao Butter
Cheddar Parmesan
Olive Oil Palm Oil
Colby Gouda
Walnut Oil Ghee
Feta Asiago

Drinks & Dessert

Only unsweetened beverages

Water Club Soda Sugar-Free

Coffee Seltzer Water Jello

Limit
3 of any item per day or less

Meat & Seafood Nuts & Seeds

Hot Dogs (2) Beef Jerky

(3 oz) Almonds (25) Cashews (9)
Bolongna
(3 pcs) Clams (3 oz) Brazil Nuts (15) Macadamias
(1/2 c)
Pepperoni Oyster (3/4 c) Pecans (1/2 c)
(3 oz) Walnuts (3/4 c)
Scallops (3 oz) Pumpkin
Salami (3 oz) Seeds (1/4 c) Pistachios (1/3 c)
SPAM (4 oz)

Vegetables

Avocado (1) Artichoke (1)

Eggplant (1 c) Bell Pepper (1)
Mushrooms (1/2 c) Pumpkin (3/4 c)
Squash (3/4 c) Snap Pea Pods
Tomato (1/2 c)
(1 lg or 10 Cherry) Onion (1/4 c)

Dairy Sweets

Heavy Cream (1/2 c) Dark Chocolate 70% Cocoa 20g

Cottage Cheese (3/4c) Reddi Whip (1/2 c)

Fruit Beverages

Blackberries Cranberry Liquor (5 oz)

(3/4 c) (3/4 c)
Wine, Red Dry (6 oz)
Blueberries Raspberries
(1/3 c) (3/4 c) Wine, White Dry (6 oz)
Cherries Strawberry (5) Champagne (8 oz)
(1/3 c) Coconut Water (3/4 c)

TIPS

Carbs per Day : 20g NET carbs

NET CARBS: Total carbs – Fiber = NET carbs
General rule for unlisted items. If NET carbs for serving <6g, its ok

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