The hard part of starting a keto diet is figuring out exactly which foods are allowed and which foods are off limits, especially if you want to focus on whole foods. Learning the carb and fat content of various meats, vegetables, and fruits takes time. Pro tip: If a food you love isn’t on this list, check out its nutritional information on the USDA Food Composition Database, which is where we got the numbers below. The thing to remember with the keto diet is that you’re looking specifically for low-carb high-fat foods. Certain nuts meet this criterion and should be included in your keto meal plan in moderation. Listed in order of lowest to highest carb content per 1-ounce serving, the best nuts for the keto diet include: Listed in order of highest to lowest fat content per 4-ounce serving, the best meat and poultry for the keto diet include: For an extra kick of fat without the carbs, you might try blending your coffee with coconut oil or MCT oil to your coffee. MCT, or medium-chain triglyceride, oil is a fatty acid usually derived from coconut oil. It’s colorless, odorless, low in carbs, and high in fats that are thought to boost cognitive performance. It’s also a liquid, making it easy to add to any beverage or salad dressing. Snack: Macadamia nuts Lunch: Tuna salad (made with mayo and celery) on a bed of mixed greens Dinner: Meatballs (made without breadcrumbs) over zucchini noodles with pesto Snack: Sunflower seeds Lunch: Mixed greens salad with chicken, Parmesan cheese, and toasted almonds (oil and vinegar dressing) Dinner: Pan-seared pork chop with cabbage slaw (dressed with olive oil and apple cider vinegar ) Snack: Strawberries Lunch: Bunless grass-fed burger with cheese and avocado served on a lettuce bun Dinner: Grilled or sautéed shrimp with broccoli Snack: Pecans Lunch: Shaved Brussels sprout salad with chicken, bacon, and walnuts (oil and vinegar dressing) Dinner: Pan-seared salmon with sautéed spinach Snack: Grapefruit Lunch: Steak bowl with cauliflower rice, sautéed kale, and avocado Dinner: Roasted chicken with asparagus and mushrooms Snack: Walnuts Lunch: Arugula salad with salmon, green beans, and cucumbers Dinner: Grilled beef kabobs with sautéed broccoli Snack: Full-fat yogurt Lunch: Tuna salad with mayo, stuffed into hollowed tomato halves Dinner: Grass-fed steak with roasted Brussels sprouts While the ketogenic diet can be helpful on a short-term basis, long-term effects have not been thoroughly studied. It is recommended that you take breaks about every six to 12 months11 and gradually transition back to a normal diet.
