Ketogenic diet food list pdf FREE download (100+ Items)
Ketogenic diet food list pdf FREE download (100+ Items)

Ketogenic diet food list pdf FREE download (100+ Items)

Introduction of Ketogenic diet food list pdf FREE download

Ketogenic diet food list pdf FREE download (100+ Items) | beginners keto diet plan | easy keto diet plan free pdf

Do you need a Keto Food List ?

If you are:

    • new to keto
    • struggling with shopping
    • searching for low budget shopping list (try to save money)

follow this list of Keto foods. 

If you want to start Keto Diet then make sure you have Checked this out  
👉👉   “How to start Keto Diet FREE plan – Beginner Friendly steps”

Also check out our:

which you must need know as a newbie at Keto.

Also you can Click Here to have a quick and Complete Keto Diet Ideas and Keto Diet Tips for beginners. We offer you FREE

Principles of Keto Food

Ketogenic diet food list pdf FREE download (100+ Items) | beginners keto diet plan | easy keto diet plan free pdf

The main principle of Keto food is to keep maximum 5g or less carb per meal. You should not exceed the amount of 20g-25g carbs per day in you food. Measure carbs of your food with carb counter and make sure you are not eating more than 25g of carbs.

Meal Plan

Ketogenic diet food list pdf FREE download (100+ Items) | beginners keto diet plan | easy keto diet plan free pdf

You must use a keto meal plan which is not so difficult if you plan ahead. Need help ?

You will find 2 weeks meal plan and a lot more information you need to know at the beginning of starting keto diet in this Keto diet Cheat Sheet Click here to get this.

Ketogenic diet food list pdf FREE download (100+ Items)

Ketogenic diet food list pdf FREE download (100+ Items) | beginners keto diet plan | easy keto diet plan free pdf

Ketogenic diet food list pdf FREE download
Ketogenic diet food list pdf FREE download

Keto Vegetables

Ketogenic diet food list pdf FREE download (100+ Items) | beginners keto diet plan | easy keto diet plan free pdf

Ketogenic diet food list pdf FREE download (100+ Items)
Ketogenic diet food list pdf FREE download (100+ Items)

Keto can include a ton of vegetables which should be your main source of carbs. But you must be very careful of taking vegetables. The general rule you might don’t know that the vegetables that grow below the ground, like carrots, potatoes, and sweet potatoes, tend to be high in carbs and should be avoided on keto. You must aim for green veggies.

  • Cauliflower
  • Broccoli
  • Broccolini
  • Asparagus
  • Cucumber
  • Celery
  • Green beans
  • Radishes
  • Lettuce (such as romaine and arugula)
  • Asian greens (such as bok choy and napa cabbage)
  • Dark leafy greens (such as kale, spinach, and collard greens)
  • Zucchini
  • Eggplant
  • Tomatoes
  • Mushrooms
  • Peppers
  • Kohlrabi
  • Leek
  • Garlic
  • Jalapeños
  • Onion
  • Rutabaga
  • Yellow squash
  • Spaghetti squash
  • Bean sprouts
  • Celeriac
  • Cabbage
  • Brussels sprouts
  • Jicama
  • Artichokes
  • Sauerkraut
  • Kimchi

Tip: You also try zucchini noodles or cauliflower rice instead of pasta. Have you ever tried jicama fries?

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Keto Fruits

Ketogenic diet food list pdf FREE download (100+ Items) | beginners keto diet plan | easy keto diet plan free pdf

Ketogenic diet food list pdf FREE download (100+ Items)
Ketogenic diet food list pdf FREE download (100+ Items)

Try to make limitation in fruits to manage carbs. Following fruits are called top keto fruits:

    • Avocados
    • Raspberries
    • Blueberries
    • Strawberries
    • Blackberries
    • Kiwi fruit
    • Olives
    • Rhubarb
    • Acai berries

Tip: Eat the keto fruits with heavy cream or full fat plain yogurt. You can put them in your smoothies or just eat the plain.

Keto Protein, Meats, & Seafood

Ketogenic diet food list pdf FREE download (100+ Items) | beginners keto diet plan | easy keto diet plan free pdf

Ketogenic diet food list pdf FREE download (100+ Items)
Ketogenic diet food list pdf FREE download (100+ Items)

Keto is fat-centric and Protein is also important. Have all kind of meat but be careful of processed meat. You may find sugars and starches in processed meat and they can sneak in as marinades and fillers. Buy the best you can afford, free-range, pasture-raised eggs and poultry, grass-fed beef, crate-free pork, sustainable and wild-caught fish, and organic everything if possible. followings are our top picks for meats, seafood, and vegan protein:

Keto Meats

    • Pork
    • Beef
    • Lamb
    • Goat
    • Bison
    • Quail
    • Chicken
    • Duck
    • Moose
    • Elk
    • Venison
    • Sausages
    • Hotdogs
    • Wurst
    • Paté
    • Bacon
    • Prosciutto
    • Pancetta
    • Turkey
    • Organ meats
    • Jerky
    • Biltong
    • Pork rinds

Keto Seafood

Ketogenic diet food list pdf FREE download (100+ Items)
Ketogenic diet food list pdf FREE download (100+ Items)
    • Anchovy
    • Herring
    • Tuna
    • Mussels
    • Oysters
    • Shrimp
    • Scallops
    • Squid
    • Clams
    • Octopus

Fish (especially trout, mackerel, and salmon)

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Vegan and Vegetarian Keto Protein

Ketogenic diet food list pdf FREE download (100+ Items) | beginners keto diet plan | easy keto diet plan free pdf

Ketogenic diet food list pdf FREE download (100+ Items)
Ketogenic diet food list pdf FREE download (100+ Items)
    • Eggs and egg whites (vegetarian only)
    • Whey protein powder (vegetarian only)
    • Egg white protein powder (vegetarian only)
    • Low-carb vegan protein powder
    • Protein bars
    • Natto
    • Tempeh

Tip: Cook your meat differently, because you might not want to keep things unfresh. Try keto soups, stews, salads, or roasts.

Dairy and Dairy Substitutes

Ketogenic diet food list pdf FREE download (100+ Items) | beginners keto diet plan | easy keto diet plan free pdf

Dairy and keto are match made perfectly. This kind of testy high-fat food group makes the perfect garnish for just about any type of meal or snack.“coconut dairy” is also useful.

Keto Dairy:

Ketogenic diet food list pdf FREE download (100+ Items)
Ketogenic diet food list pdf FREE download (100+ Items)
    • Hard cheeses (such as Parmesan, cheddar, and gouda)
    • Soft cheeses (such as cream cheese, mascarpone, and brie)
    • Heavy cream
    • Quark
    • Creme fraiche
    • Greek yogurt
    • Skyr
    • Cottage cheese
    • Sour cream
    • Kefir

Keto Dairy Substitutes:

Ketogenic diet food list pdf FREE download (100+ Items)
Ketogenic diet food list pdf FREE download (100+ Items)
    • Coconut cream/milk
    • Coconut yogurt
    • Almond milk
    • Almond yogurt
    • Coconut kefir

Tip: Add some heavy cream (dairy or coconut) to your morning coffee and enjoy a nice wedge of brie as a snack.

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Nuts and Seeds

Ketogenic diet food list pdf FREE download (100+ Items) | beginners keto diet plan | easy keto diet plan free pdf

Nuts and seeds are protein and high in fat, and most importantly, taste. They’re a great snack to any keto meal.

Keto Nuts:

Ketogenic diet food list pdf FREE download (100+ Items)
Ketogenic diet food list pdf FREE download (100+ Items)
    • Brazil nuts
    • Pecans
    • Almonds
    • Macadamias
    • Walnuts(these nuts might make you smarter!)
    • Pili nuts
    • Pine nuts
    • Tiger nuts
    • Coconut (not technically a nut)

Keto Seeds:

    • Hemp seeds
    • Flax seeds
    • Poppy seeds
    • Sunflower seeds
    • Pumpkin seeds
    • Sesame seeds
    • Tahini (sesame seed paste)

Tip: Add some heavy cream (dairy or coconut) to your morning coffee and enjoy a nice wedge of brie as a snack.

Sauces, Fats, and Oils

Ketogenic diet food list pdf FREE download (100+ Items) | beginners keto diet plan | easy keto diet plan free pdf

Sauces and oils are very good ingredient to increase the fat content on your plate. You must Avoid inflammatory oils like sunflower and soy.

Keto Oils and Fats:

Ketogenic diet food list pdf FREE download (100+ Items)
Ketogenic diet food list pdf FREE download (100+ Items)
    • Olive oil
    • Coconut oil
    • Avocado oil
    • Butter (grass-fed butter is best)
    • Garlic butter
    • Ghee
    • Flax seed oil (not for cooking)
    • Hemp oil (not for cooking)
    • Lard
    • Tallow
    • Duck fat
    • Bacon fat
    • MCT oil

Keto Seeds:

Ketogenic diet food list pdf FREE download (100+ Items)
Ketogenic diet food list pdf FREE download (100+ Items)
    • Vinegar
    • Hot sauce
    • Coconut aminos
    • Pesto
    • Mayonnaise
    • Guacamole
    • Creamy dressings
    • Low-sugar ketchup
    • Mustard
    • Béarnaise sauce
    • Hollandaise sauce
    • Homemade gravy
    • Sesame oil
    • Chimichurri
    • Chipotle sauce
    • Jalapeño sauce
    • Worcestershire sauce
    • Creamy salad dressings
    • Lemon or lime juice
    • Vinegar-based dressings

Tip: Put some butter in your morning coffee or over your vegetables, add a creamy dressing to your salads, or be liberal with the cooking oil while making dinner.

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Keto Beverages

Ketogenic diet food list pdf FREE download (100+ Items) | beginners keto diet plan | easy keto diet plan free pdf

Ketogenic diet food list pdf FREE download (100+ Items)
Ketogenic diet food list pdf FREE download (100+ Items)

Soda and Juice are off the table, but there are plenty of other delicious low-carb food options.

  • Low-sugar probiotic drinks
  • Bone broth
  • Miso soup
  • Nut milk
  • Sugar-free syrups
  • Herbal tea
  • Iced tea
  • Soda water
  • Sparkling water
  • Coffee
  • Dry red wine
  • Dry white wine
  • Vodka
  • Gin
  • Whiskey
  • Rum
  • Scotch
  • Tequila

Tip: Drinking on keto is also allowed…

Keto Cooking and Baking Ingredients

Ketogenic diet food list pdf FREE download (100+ Items) | beginners keto diet plan | easy keto diet plan free pdf

Ketogenic diet food list pdf FREE download (100+ Items)
Ketogenic diet food list pdf FREE download (100+ Items)
  • Spices
  • Herbs
  • Cacao
  • Gelatin
  • Collagen
  • Coconut flour
  • Almond flour
  • Peanut flour
  • Tigernut flour
  • Cacao butter
  • Stevia
  • Xylitol
  • Erythritol
  • Monkfruit
  • Psyllium husk
  • Celtic or Himalayan pink salt
  • Flax meal
  • Vanilla extract
  • Xanthan gum
  • 85% or higher dark chocolate

Tip: A simple keto ingredients can be made more delicious keto pancakes and waffles using simple keto ingredients.

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Budget-Friendly Options

Ketogenic diet food list pdf FREE download (100+ Items) | beginners keto diet plan | easy keto diet plan free pdf

If you are on a budget, it is unnecessary to buy expensive oil like avocado oil and almond flour. Without going broke, you can stay in ketosis. here are some of the best value keto foods to help you so.

    • Local produce. Hit up your local market near closing time, try haggling over prices. It’s an amazing deals.
    • Frozen fruit and vegetables. Especially when stores try to clear out frozen item, you can snag a deal on frozen items.
    • Strawberries and kiwi fruit. You can use some cheapest fruits like strawberries and kiwi fruits.
    • Eggs. Eggs are also called holy grail of keto protein and also very affordable too.
    • Ground meat. Ground meat can be your most economical meat option for making your own burger patties and meatballs.
    • Canned goods. Canned goods are also cheap in price like canned chicken. You can just add mayo.
    • One of the most versatile and cheap keto food is butter you can get.
    • Coconut cream. if cheese is outside your budget, Coconut cream can be a perfect dairy replacement. for a delicious pudding-like dessert, you can mix it with cocoa, avocado, and sweetener.
    • Tahini. To make a great garnish or salad dressing sesame paste is surprisingly affordable.
    • Soda water. You can add your own flavoring for DIY keto soda.

Specialty Items

Ketogenic diet food list pdf FREE download (100+ Items) | beginners keto diet plan | easy keto diet plan free pdf

Keto can get boring if you eat the same things day in and day out. So here’s a list of unusual keto foods if you’re feeling adventurous:

    • Konjac noodles. You can try Konjac noodles, which is also called shirataki or miracle noodles. These contains high fiber and low carb. If you don’t like you can try kelp noodles instead.
    • Acai berries. Pure acai berries are relatively low-carb and can be enjoyed on the keto diet. Just avoid those are from juice and smoothie shops, because these are loaded with high-carb toppings and sugar.
    • Kombucha. Kombucha tea are low-carb. Collect unflavoured varieties and always must read the nutrition label to be safe.
    • Sambal oelek. Sambal oelek. Always avoid sugar-loaded chili sauces, Sambal oelek paste is made from only chili and it is amazing on eggs.
    • Coconut butter. Make a fat bomb mixing up coconut oil and coconut meat together. It’s slightly sweet and you can eat it straight.

Everyday Keto foodies are discovering new ingredients that are low-carb and keto-friendly. On the other hand much more products are coming out with Keto, so it’s great to try new foods, and ofcourse be vigilant about reading nutrition lebel !

Happy Shopping!

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Ketogenic diet food list pdf FREE download (100+ Items) | beginners keto diet plan | easy keto diet plan free pdf

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