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Chapter 14: Meal Planning: What to Eat And to Avoid

June 25, 2018 3 min read

Chapter 14: Meal Planning: What to Eat And to Avoid

You can get started more easily if you know a list of foods that you can and can’t eat on your keto diet. As a matter of fact, if you have a list of pro-keto diet meals and recipes, it will be easier for you to keep going. In fact, it will make your “keto journey” a lot more enjoyable.

Often, dieters find it hard to determine the amount of food they can eat. You need to consider your body type and weight loss goals to decide on how much you can eat. In the beginning, you may want to prepare a list of foods that can help you with your diet. You can work on the amount later on.


Foods That You Can Have

We have divided the keto foods into different categories so you can put together a shopping list for each week. Before you pick an item and drop it into your shopping cart, make sure you read the label to make sure the product is keto friendly.



Although the keto diet won’t put any restrictions on the type of meat you can eat, make sure you stay away from processed meats, such as lunch meat and sausage. The reason is that they contain a lot of unhealthy fat, added flavors, sugars, carbohydrates, and seasonings. If you can, go for uncured items, such as fish and grass-fed beef.

Some types of meat contain a lot of protein. Therefore, it’s better that you always choose fattier cuts to maintain your macros balance and keep yourself in the ketosis state.


  • Bacon
  • Buffalo
  • Chicken Breasts
  • Chicken Thighs
  • Chuck Roast
  • Duck
  • Elk
  • Ground Beef 80/20
  • Ground Lamb
  • Ground Pork
  • Ham Steaks
  • Lamb Chops
  • Pork Loin
  • Pork Ribs
  • Pork Steaks
  • Ribeye Steak
  • Salmon
  • Shrimp
  • Trout
  • Tuna
  • Venison
  • Whole Chickens


Veggies and Fruits

It may be news to you that some veggies and fruits are full of carbohydrates. You can add a few healthy vegetables and fruits to your diet, though. Given below is a list of some healthy options that can give you plenty of healthy fiber and lots of vitamins.

  • Avocados
  • Bell Pepper
  • Blackberries
  • Blueberries
  • Broccoli
  • Cabbage
  • Cauliflower
  • Cucumbers
  • Garlic
  • Lettuce
  • Onions
  • Raspberries
  • Spaghetti Squash
  • Sprouts
  • Strawberries
  • Summer Squash
  • Zucchini



Although milk is not a good item on your ketogenic diet, we can at least allow you to have full-fat dairy and cheese. These two products are allowed on a keto diet.

  • Butter
  • Cream Cheese
  • Eggs
  • Greek Yogurt
  • Hard Cheeses
  • Heavy Cream
  • Sour Cream



Although the keto diet encourages you to have high-fat foods, you just can’t consume all types of fats. Listed below are a few healthy options that can provide you with a good deal of fat and calories.

  • Avocado Oil
  • Brazil Nuts
  • Butter
  • Coconut Oil
  • Egg Yolk
  • Fatty Fish
  • Grapeseed Oil
  • Grass-fed Animal Fat
  • Macadamia Nuts
  • MCT Oil
  • Olive Oil
  • Pecans
  • Sesame Oil


Snacks and Pantry Items

Of course, you can enjoy some snacks as well. Although we don’t recommend that you snack while on the keto diet, a little bit of snacking won’t hurt at all. The list of items on the following list can make great snacks.

  • Almond Butter
  • Beef Jerky
  • Chicken Stock
  • Cider Vinegars
  • Nut Flours (for baking)
  • Nuts and Seeds
  • Olives
  • Peanut Butter
  • Pickle Juice
  • Pork Rinds
  • Sugar-Free Pickles
  • Sunflower Butter


Sauces and Condiments

Sauces and condiments can make your meals taste great. The good news is that most of your delicious toppers and condiments are allowed on the keto diet. Check out a few items on the list below.

  • Mustard
  • Salsa/Hot Sauce
  • Sugar-Free Salad Dressings
  • Full-Fat Ranch
  • Sugar-free Added Sauces, such as BBQ sauce and tomato sauce



You may be wondering if alcohol is allowed on a keto diet. Can you have it? Yes, you can have it. However, make sure you keep your carbs consumption in check and opt for only clear liquors. For instance, if the liquor you want to have tastes sweat, remove it from your diet and check out the better options given below.

  • Brandy
  • Cognac
  • Gin
  • Rum
  • Scotch
  • Tequila
  • Vodka
  • Whiskey

You can also opt for a few light bears and wins; however, they have to have lower than 5 carbohydrates per serving. For instance, you can choose any of the items listed below.

  • Bud Light
  • Bud Select
  • Cabernet Sauvignon
  • Champagne
  • Chardonnay
  • Coors Light
  • Merlot
  • MGD
  • Michelob Ultra
  • Miller 64
  • Miller Light
  • Pinot Grigio
  • Pinot Noir
  • Sauvignon Blanc


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