WHAT CAN I EAT

Now here is the best part of the Keto/ LCHF  diet… The food is delicious and lets be honest, we can make our own cakes, breads, crackers and still enjoy cream, cheese and dark chocolate! We will help you along the way with delicious recipes however here is a little list to get you started.

The general rule is consume

75% Fat

20% Protein

5% Carbs

DAIRY:

  • Full Fat Sour Cream
  • Cream
  • Cream Friache
  • Full Fat Mayonnaise
  • Full Fat Greek Yogurt (plain, unsweetened)
  • Full Fat milk
  • Butter
  • Cheese (any)

Non Dairy

  • Coconut Milk/ Cream
  • Unsweetened Almond Milk

ANIMAL PROTEIN

  • Eggs
  • Fish (all species)
  • Good quality bacon and sausages. (be careful of carb fillers and sugar)
  • Liver, Kidneys and Heart
  • Poultry (any cuts)
  • Read Meat (all types)
  • Seafood (mussels, prawns, crayfish, scallops and paua)

FRUITS: (In moderation)

  • Blackberries
  • Blueberries
  • Strawberries
  • Raspberries

NUTS AND SEEDS:

  • Almonds
  • Hazel Nuts
  • Macadamia Nuts
  • Walnuts
  • Pecans
  • Sesame Seeds
  • Sunflower Seeds
  • Pumpkin Seeds
  • Pistachios
  • Be extremely careful when consuming nuts. They are very easy to overeat and do have a carb content.

FATS:

  • MCT Oil
  • Coconut Oil
  • Ghee
  • Butter
  • Tallow
  • Duck Fat
  • Bacon Fat
  • Macadamia Nut Oil
  • Olive Oil
  • Avocado Oil

CONDIMENTS:

  • Mayonnaise
  • Aioli (olive oil based)
  • Curry Paste
  • Fish Sauce
  • Lemon/ Lime Juice
  • Oyster Sauce
  • Pesto
  • Mustard
  • Soy /Tamari Sauce
  • Vinegars
  • Wasabi/ Horseradish Sauce
  • Worcestershire Sauce
  • Coconut Aminos
  • Apple Cider Vinegar
  • Hot Sauce
  • Salad Dressings (Full Fat Ranch, Caesar, Bleu Cheese, Italian – watch for sugars)

SWEETENERS:

  • Stevia (Liquid or Dry)
  • Erythritol
  • Monk Fruit Extract
  • Xylitol (If you are using this and have a dog be very careful, as this will poison your pet.)

SPICES:

  • Real Bacon Bits
  • All Spice
  • Cajun Spice
  • Capers
  • Chili Powder
  • Cinnamon
  • Cream of Tarter
  • Cummin
  • Dill
  • Garlic Powder
  • Garlic Salt
  • Horseradish
  • Hot Sauce
  • Onion Powder
  • Oregano
  • Paprika
  • Parsley
  • Pumpkin Spice
  • Sea Salt
  • Turmeric
  • Pepper

VEGETABLES:

  • Artichokes
  • Asparagus
  • Avocado
  • Bean Sprouts
  • Bell Peppers ( Red, Yellow, Green and Orange)
  • Bok Choy
  • Broccoli
  • Brussel Sprouts
  • Cabbage
  • Black Olives
  • Green Beans
  • Green Olives
  • Mushrooms
  • Pickles
  • Sauerkraut
  • Spinach
  • Cauliflower
  • Celery
  • Cucumbers
  • Eggplant
  • Green Onion
  • Greens
  • Hot Peppers
  • Lettuce (all types)
  • Leeks
  • Cabbage
  • Okra
  • Radishes
  • Snow Peas
  • Spaghetti Squash
  • Yellow Onions
  • Yellow Squash
  • Zucchini

KETO LIQUIDS:

  • Coffee (with Cream or as a Bullet Proof Coffee)
  • Unsweetened Tea
  • Water – Google Keto Electrolytes ensure you are increasing your water but adding salts
  • Kombucha
  • Keto OS/ Exogenous Ketones

BAKING:

  • Coconut Flour
  • Coconut Flakes
  • Almond Flour (meal)
  • Flax Meal
  • Flax Seeds
  • Chia Seeds
  • Cocoa Powder
  • Psyllium husk
  • Stevia
  • Erythritol
  • Monk Fruit

Pin It on Pinterest