KETOGENIC FOOD LIST
KETOGENIC FOOD LIST
It is the start of a new school year which means a perfect time to start new habits! If you are just starting out on a ketogenic diet, or if you have been keto for awhile but are looking for some new ideas on how to stock your fridge or freezer, here are some of my favorites!
Click HERE to find a shopping guide!
Vegetables
Look for low starch veggies. Also watch for “sweet” varieties of things like onions. A yellow onion (for 1/2 cup copped) can have 3.5g carbs where a sweet red onion can have 9g carbs.
Veggies to enjoy:
Arugula, asparagus, bok choy, broccoli, cabbage, cauliflower, celery, collard greens, cucumber, endive, garlic, kale, kelp, lettuce (red leaf, Boston leaf lettuce, romaine, radicchio, spinach), mushrooms, onions (green, yellow, white, red), peppers (bell, jalapenos, chili peppers), seaweed, Swiss chard, watercress, zucchini.
Even some of these can be overdone if weight loss is your goal.
Always include the carbs in your totals.
Veggies to consume only in moderation:
Daikon, Brussel sprouts, jicama, onions.
Fruit
Fruit that is least amount of sugar: olives, tomato, coconut, capers, avocado, cucumber, eggplant, lemons, limes
Occasional treat when in season (avoid if trying to lose weight): wild berries like raspberries, strawberries, blackberries.
AVOID: All other fruits. Just natures candy loaded with sugar and not needed.
BREADS
Keto Bread and Keto Buns: I always have on hand for a hamburger or sandwich!
Click HERE to find Cauliflower Crusts.
Click HERE to find zero carb egglife wraps!
EASY MEALS:
Click HERE to find Pre-made keto meals!
A dozen hard boiled eggs: I always make deviled eggs!
Liver: organ meat is an under-appreciated ketogenic food with more nutrients than most fruits and veggies! My mom saw the liver in my freezer and begged for a package so she could have liver and onions! Animal proteins are the most nutrient dense foods, not fruits and veggies.
EASY TREATS:
Click HERE to find pre-made Keto Treats!
Ice Cream: You will ALWAYS find Keto Vanilla Bean Ice cream in my freezer!
Push-Pops: My kids enjoy one of these on our long evening bike rides!
Flourless Chocolate Torte: If you are craving a piece of chocolate, this dessert never disappoints!
SAUCES:
Red Boat Fish Sauce: it adds “umami” to marinades and salad dressings
Coconut Aminos: a great gluten free and soy free soy sauce
See this Pantry post for more.
Proteins
Click HERE to find keto proteins mailed to you!
Wild Meats:
Bear, boar, buffalo, elk, rabbit, venison
Farmed Meats:
Beef, goat, lamb, pork
Fish:
Ahi, Catfish, Halibut, herring, mackerel, mahi mahi, salmon, sardines, snapper, swordfish, trout, tuna, walleye, white fish (cod, bluegill, crappies)
Seafood:
Clams, crab, lobster, mussels, oysters, prawns, scallops, shrimp, snails
Poultry:
Chicken, chicken livers, duck, game hen, goose, ostrich, partridge, pheasant, quail, squab, turkey
Eggs:
Chicken eggs, duck eggs, goose eggs, ostrich eggs, quail eggs
CLICK HERE to find more ideas on how to stock a Ketogenic Pantry!
TESTIMONY OF THE DAY
“Hey Maria!
I thought I owed another testimony! My family and I have been following your plan for 3 years now. We have definitely become healthier and there are finally more people, too. After 3 miscarriages, we are happy to have a beautiful baby girl who is already 4 months old. My pregnancy went smoothly both physically and mentally – no heartburn, no overweight, no high glucose levels, no depression/anxiety, no anemia even without any additional supplements! Although I must confess I had pomegranates on a regular basis. And yet somehow my urine tests came with ketones every time, making my doctor worried, lol! I had to explain to her every time that I’m fine and that’s the way it should be on a low-carb diet.
All in all, I felt great and went on working and working out up till the BIG day. And of course, we are even better now, as happy as can be! Thank you, Maria! You’ve changed my life and all my family is really grateful to you and all the awesome work you do!” – Irina”
Most people I consult are doing keto totally wrong. Get fast results with the my Mind-blowing Keto School!
Click HERE to check out my supplement plans!
Thanks Maria! Super helpful post! I have some quick questions about beef liver – How often do you recommend eating it? How do you recommend preparing it? I read somewhere that soaking the liver overnight in milk can help with taste/flavor… Thank you!
I grind it up and add to my chili and hamburgers. ❤️. Three times a week😋
Awesome! Thank you! Last quick question… 🙂 Do you use fish eggs/roe in your meals? I’ve been reading “Nutrition and Physical Degeneration” by Weston A Price. A lot of the traditional living cultures he visited used fish eggs as part of their regular diet. I’m thinking of adding them in… Thank you!!
In terms of buying conventional versus regular pork belly, do you taste a significant difference?
Nope
Since eating pork fat the fat contains toxins anyway, does that make a huge difference between buying pasture raised and conventionally grown pork? I eat the fat anyway and that’s where all the toxins are stored?
Sadly, I have an intolerance to tomatoes…
But my real question is: exactly how do you go about grinding up your liver prior to adding it to chili, burgers, etc.? Do you have the store butcher do it (I purchase mine from local farms), or do you grind it yourself? If you do it yourself, what type of appliance do you use? Thanks! I love this idea…I just don’t know exactly how to pull that off.
You could have a butcher do it but we have a grinder on our stand mixer.
Thank you
Hey Maria! Just starting on my keto journey. Hoping it helps decrease my chronic migraines. Are nuts ok on the diet?
They are constipating. Migraines are the easiest thing for me to heal. I’d be honored to help with a consult. It could be a variety of things.
I have been healing my teeth with Westurn Price and its been going really well unfortunatly it looks like I will have to kick things up a notch. I have been waiting for the auto immune book for over a month now is keto the same thing ?
I have noticed you referance Western Price a few times but you eat things that he says you should not ? And why doesnt anyone ever list calamari ?? I never knew cocoa should be fermented gulp ive been drinking hot chocolate with homemade marshmellows when I have meat at least my teeth are healing well :o) Few ! Checking my choc powder after this
I have noticed several people from the UK using your website why dont you have links to foods on Amzon.co.uk ? There are Sssssoooo many protein powders to choose from and the ones you use all seem to be Wwwaaayy overpriced over here :o( I actually used to subscribe to a website that had loads of yummy looking fudges made from protein powders but I didnt get the use of powders at the time so I didnt ever try any tut
If someone has slightly high protein levels is it OK if they start eating these foods to replace fermented wheats or is that a problem ?
Do you have any prices etc for your consultations anywhere I take it you can do them online ?
Sorry for so many questions
Yes. My services are listed here: http://mariamindbodyhealth.com/my-services/