This is a suggestion of what you could eat, if you don’t like it don’t eat it!
This list does not mean all foods listed are good for you.
PROTEINS
- MEATS: Grass fed beef, lamb, veal, lean pork, buffalo, venison (deer)
- Chemical free chicken, turkey, Cornish hen – organic, free range preferred
- No lunch meat or cured meats with nitrites or MSG – Try Applegate Farms
- SEAFOOD: Any fish or shellfish, fresh or frozen – wild (not farm raised)
- OTHER PROTEINS: Legumes
- NUTS & SEEDS: Natural nuts and seeds, almonds, cashews, walnuts, pumpkin seeds, sunflower seeds, etc., raw or dry roasted
- Natural nut butters where oil rises to the top – avoid commercial brands (containing hydrogenated oils and sugar), best is almond butter
- Adequate protein- serving size = the size of your palm of your hand
DAIRY: (PROTEIN AND FAT)
- Replace cow’s milk with almond milk or coconut milk
- Free range or organic eggs (grain and soy free)
- Butter (NO MARGARINE!)
- Cheese (raw and/or organic), Cottage cheese, goat cheese, almond cheese
- Yogurt without added sugar (Stoneyfield Farm Organic or Wallby organic – Avoid processed yogurt with fruit.
FATS
- Butter/Ghee-Clarified Butter (NO MARGARINE!)
- Fresh Flaxseed oil, lowers cholesterol
- Olive oil, cold pressed – on salads – do not cook with
- Fish oils
- Coconut Oil – can cook with
- Avocado Oil
VEGETABLES
- Raw or steamed organic preferred vegetables, preferably organic and low carbohydrate veggies, 3-5 servings per day
- All homemade soups
- AVOID starchy veggies (potatoes, yams, corn, squash, peas) if Keto or weight loss is your goal.
- SALADS: Raw vegetable salads
- Salad dressing – use any cold pressed oil with apple cider vinegar or lemon juice, try homemade
CONDIMENTS
- Natural herbs and organic spices
- Celtic Sea Salt/Himalayan Sea Salt
- Apple cider vinegar, lemon juice, or Mustard
- Primal Kitchen Brand, Noble Made By The New Primal
GRAINS:
- Organic
- Whole grain breads/crackers – Simple Mills (grain free)
- Whole grains – organic brown rice, quinoa
FRUITS:
- Fresh organically grown fruits – raspberries, blueberries,blackberries
- Fresh fruit or vegetable juices, diluted 50% with water, no sugar added
- Note: Only 1-2 servings per day or less if advised by your practitioner
SWEETENERS (Use sparingly):
- Stevia—does not count as a sugar
- Raw Honey
- Pure Maple Syrup
- Fresh Fruit
- Monk Fruit
- Coconut sugar
BEVERAGES
- Organic, herb teas- traditional medicinal
- Coffee (if no methylxanthine problem)
- Lemon water with or without powdered stevia or stevia drops
- Avoid tap water, drink filtered water/distilled water with minerals
DESSERTS – OCCASIONALLY
- Fresh fruit with yogurt and raw honey or fresh fruit
- Plain gelatin – add fruit
- Sorbet made from fresh fruit, no added sugar/fructose
- Ice cream made out of coconut milk
SNACKS/TREATS FOR KIDS (also see DESSERTS)
- Popsicle’s, for children (use natural fruit juices)
- Fresh fruit
- Whole grain chips/crackers (NO HYDROGENATED OILS!!)
- Keto balls
- Pistachios