#Keto meal planner printable full#

It has been unfairly demonized for increasing the risk of heart disease, cancer, and other diseases, based on weak scientific evidence.

Meat is an excellent source of high-quality protein and other important nutrients. Nutrients 2010: Effects of dietary fiber and its components on metabolic health Because this fiber portion of carbs does not raise blood sugar and insulin levels, it is subtracted when calculating carb intake. It’s the perfect way to stock up your pantry with healthy foods.Īlthough not universally agreed upon by every expert in the field of ketogenic nutrition, it’s generally accepted that our digestive tracts lack the enzymes necessary to break down the fiber in whole foods and absorb it into the bloodstream. If you’re in a hurry and don’t have time to create a meal plan, use our basic shopping list below. * Be sure to check label and avoid brands with unwanted sugars and starches.

Artichoke hearts, hearts of palm, pickles*, pizza sauce*, tomato sauce*, and soy sauce*.

Almonds, Brazil nuts, macadamia nuts, pecans, walnuts, and pili nuts.

Club soda, coffee, tea, and unsweetened cold brewed coffee or iced tea.

Pork rinds* and parmesan crisps (for more ideas, visit our keto snacks guide).

Dried herbs, psyllium husk powder, and spices.

Hot sauce*, mayonnaise*, mustard*, and vinegar*.

Canned or jarred olives* and sauerkraut.

Canned fish or seafood (anchovies, crab, salmon, sardines, and tuna).

Duck fat, lard, schmaltz (chicken fat), and tallow 6.

Avocado oil, cocoa butter, coconut oil, nut oils, and olive oil 5.

Whole milk, used sparingly (no more than a couple of tablespoons) in coffee or tea.

#Keto meal planner printable full#

Full fat crème fraîche, feta, cream cheese, cottage cheese, Greek yogurt (plain), mascarpone, ricotta, and sour cream.Eggs (try our delicious collection of keto egg dishes) 4.Softer cheeses (blue, buffalo mozzarella, brie, camembert, colby, goat, gouda) and harder cheeses (cheddar, havarti, mozzarella, parmesan, pepper jack, muenster, provolone, and Swiss).Prepared chicken salad*, egg salad*, and tuna salad*.Sliced chorizo, pepperoni, salami, and soppressata - perfect on our simple keto plates.Sliced chicken, corned beef, ham, pancetta, pastrami, prosciutto, roast beef, speck, and turkey.

Crab, lobster, mussels, octopus, oysters, scallops, shrimp, and squid.

Fatty fish and white fish (See our recipes for keto fish meals.).

Bacon, hotdogs*, organ meats, and sausage*.

Beef, chicken, game, lamb, pork, and veal 2 (See our recipes for keto meals.).

Blackberries and raspberries (See our visual guide to keto fruits.).

Artichokes, broccoli, broccolini, Brussels sprouts, cabbage, cauliflower, cucumbers, fennel, green beans, jicama, okra, snap peas, snow peas, and turnips (See our visual guide to keto vegetables.).

Asparagus, avocados, bok choy, celery, eggplant, herbs, kohlrabi, mushrooms, radishes, rapini (broccoli raab), tomatoes, and zucchini (Find recipes for these veggies in our collection of keto side dishes.).

Greens (collard, kale, mustard, spinach, Swiss chard, and turnip).

Lettuce (Boston, butter, endive, field greens, iceberg, matcha, romaine, and watercress).

Good: Foods that contain 3 to 6 grams of net carbs per 100 grams. Best: Foods that contain less than 3 grams of net carbs (total carbs minus fiber) per 100 grams are the best.