Budget Menu & Dirt Cheap Recipes Keto Recipes What can I eat on Keto?

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      If you’re new to keto or struggling you might be wondering what’s okay to eat and what isn’t. Here’s a brief list to get your started.

      What do you eat on Keto?

      Meats: ZERO CARBS 😍😍😍😍
      • Beef- Ground beef, Steak, Ribs, and Roasts
      • Game Meat- Moose, Venison, Emu, etc
      • Pork- Chops, Ribs, BACON, Loins, sausage
      • Chicken/ Turkey- Thighs w/ skin or wings are the best because breasts are high in protein. However, you CAN eat breasts, just have to eat more fat to compensate.
      • Fish- Swordfish, Tuna, Salmon, Cod, Haddock, etc.
      • Shrimp/ Lobster- Go crazy, use lots of butter!
      • Pepperoni

      Cheese: MOST are no carb, almost all are low carb
      • Mozzarella & Cheddar- Buy in bulk, they freeze well and are insanely versatile!
      • Colby jack, pepper jack, Monterey jack
      • Taco style, Mexican style
      • Parmesan, Asiago
      • Ricotta
      • Cottage cheese- easy lunch idea- add a few berries, usually around 4-8g of Carbs per serving
      • Cream Cheese

      Vegetables: No potatoes! Get your carbs from veggies!!!
      • Leafy greens- Spinach, Spring Mix, Kale, Romaine
      • Zucchini- Great for a noodle substitute!
      • Avocado- Awesome source of natural fat!
      • Eggplant
      • Brussels sprouts
      • Tomato
      • Spaghetti Squash- works well as a spaghetti substitute, and is even great for making hash browns!!
      • Cucumber
      • Peppers- Jalepeño, banana, green/ red/ yellow/ orange bell
      • Broccoli- Great with cheese, steamed, or just raw!
      • Asparagus- Awesome roasted or sautéed with bacon and garlic!
      • Cauliflower- AWESOME potato substitute!!
      • Celery- Great with cream cheese or all-natural peanut butter!
      • Cabbage
      • Pickles (Read nutrition labels, watch for sugar and carbs)
      • Olives
      • Green beans- Awesome sautéed in bacon grease with garlic, (watch portion size).
      • Onions- Red, yellow: use somewhat sparingly, to taste

      Fruits: Most are a no-no, especially bananas, oranges, and grapes. some that are okay in moderation include:
      • Strawberries
      • Blueberries
      • Raspberries
      • Blackberries
      • Lemon/ Limes- Adds great flavor!

      Nuts (grams of Carbs per 100 grams, or 3.5 oz)
      • Pecans/ Brazil (4g)
      • Macadamia (5g)
      • Hazelnut/ Walnut/ Peanut (7g)
      • Pine (9g)
      • Almond (10g)
      • Pistachio (18g)
      • Cashew (27g)

      Oils/ Fats
      • Coconut Oil
      • Butter- as long as it’s REAL butter and not a spread or margarine
      • Olive Oil
      • Vinaigrette
      • Hollandaise
      • Bacon/ sausage grease
      • MCT oil- easily ordered online/ in specialty stores

      Dressings/ Condiments/ Fats
      • Ranch, Blue cheese, Cesar, Thousand Island, Balsamic- Watch carbs/ sugar, but there are tons of brands, so you can find one you love, or better yet, make your own
      • Mayo- Natural/ organic is best, but I use Hellmann’s all the time.
      • Aioli
      • Heinz “NO SUGAR ADDED” Ketchup or homemade sugar free ketchup
      • G. Hughes brand sugar free BBQ sauce
      • Yellow/ Spicy Brown Mustard
      • Soy sauce
      • Hot sauce

      Liquids:
      Use as base for sauces/ soups
      • Heavy Whipping Cream (HWC)
      • Broths/ Stocks: Stay away from reduced fat. Bone broth is awesome!

      Snacks
      • Pepperoni
      • Slim Jims/ jerky (watch carbs)
      • Homemade cheese its/ tortilla chips
      • Cheese
      • Veggie Slices with various keto dips or cucumber boats
      • Pork rinds (0 carbs, very versatile. Can be used as breading, nacho substitute or even sprinkled with cinnamon & stevia and eaten like cereal with Almond milk and tastes like cinnamon toast crunch!)

      Drinks
      • WATER- Lots of it!
      • Crystal Light- Tons of options and very convenient!
      • Tea with stevia
      • Coffee- Add a Tablespoon of coconut oil or MCT oil, Stevia, heavy whipping cream and imitation vanilla/ Hazelnut or Cocoa powder & peppermint *BOOM* Homemade creamer or here’s how to MYO Keto Coffee creamer in 25 Flavors!

      Alcoholic Beverages
      • Beers (grams of carbs per 12 oz serving)
      ▪ Bud Select 55 (1.9)
      ▪ MGD 64 (2.4)
      ▪ Rolling Rock Green Light (2.4)
      ▪ Michelob Ultra (2.6)
      ▪ Bud Select (3.1)
      ▪ Beck’s Premier Light (3.2)
      ▪ Natural Light (3.2)
      ▪ Michelob Ultra Amber (3.7)
      ▪ Coors Light (5)
      ▪ Amsterdam Light (5)
      ▪ Bud Light (6.6)
      • Vodka with mio is a favorite!
      • Whiskey shot (0g carbs)
      • Brandy shot (0g carbs)
      • Dry Martini (0g carbs)
      • Tequila shot (0g carbs)
      • Champagne (~1g per serving)
      • Dry wine (~2g per serving)

      Sweeteners Get the full low-down on Keto Sweeteners– what to use & what to avoid
      • Bochasweet (0g)
      • Allulose (0g)
      • Stevia drops (0g)
      • Erythritol (0g)
      • Monkfruit (0g)

      Other common Ingredients I use
      • Almond flour
      • Spices: Pretty much ALL of them, but frequently: Garlic powder, onion powder, parsley, cumin, cayenne, salt, pepper, paprika, Basil, thyme, rosemary, red pepper flakes, Italian seasoning, various chili powders, curry powders, etc
      • Cocoa Powder
      • Natural Peanut butter (dirty)
      Sugar free chocolate chips (dirty)
      Sugar free maple syrup (dirty)

      Succeeding on keto is actually pretty easy! Here’s how to succeed on keto, in a nutshell.

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Budget Menu & Dirt Cheap Recipes Keto Recipes What can I eat on Keto?