The Keto Diet: 7-Day Menu and Comprehensive Food List
A Detailed Ketogenic Diet Food List to Follow
Following are some of the best foods to eat on the keto diet, along with their serving sizes and an explanation of why they’re good for people following this eating approach.
Avocado Oil
Per 1 tablespoon (tbsp) serving: 124 calories, 0g net carbs, 0g protein, 14g fat
Benefits: This is a good source of heart-healthy monounsaturated fatty acids.
Canola Oil
Per 1 tbsp serving: 124 calories, 0g net carbs, 0g protein, 14g fat
Benefits: Research has shown that consumption of canola oil can reduce total and bad cholesterol. (3)
Coconut Oil
Per 1 tbsp serving: 116 calories, 0g net carbs, 0g protein, 14g fat
Benefits: While high in saturated fat, coconut oil may increase “good” HDL cholesterol levels.
MCT Oil
Per 1 tbsp serving: 115 calories, 0g net carbs, 0g protein, 14g fat
Benefits: Derived from coconut, MCT stands for medium chain triglycerides. Limited research suggests MCT oil may aid in weight loss and help promote ketosis.
Butter
Per 1 tbsp serving: 100 calories, 0g net carbs, 0g protein, 11g fat
Benefits: Though the serving provides 11g of saturated fat, research has found that butter wasn’t a major factor in increasing risk of chronic conditions, like heart disease or diabetes. (4)
Cheddar Cheese
Per 1 slice serving: 113 calories, 0g net carbs, 7g protein, 9g fat
Benefits: Cheese is allowed as you please, but cheddar is a good example of its nutrition stats. One study found that cheese eaters had a 12 percent lower risk of type 2 diabetes. (5)
Heavy Cream
Per 1 tbsp serving: 52 calories, 0g net carbs, 0g protein, 5g fat
Benefits: This is an easy way to add calories and fat into a ketogenic diet.
Bacon
Per 1 slice serving: 43 calories, 0g net carbs, 3g protein, 3g fat
Benefits: The green light on bacon may be one reason you’re up for sticking to the diet, as it can make eating occasions more palatable. Just watch the sodium content, as it can add up quickly.
Chicken Thigh
Per 1 thigh serving: 318 calories, 0g net carbs, 32g protein, 20g fat
Benefits: Leave the skin on here for extra fat. One thigh is a good source of selenium, zinc, and B vitamins.
Eggs
Per 1 egg serving: 77 calories, 1g net carbs, 6g protein, 5g fat
Benefits: Eggs contains the perfect duo of satiating protein and fat; they’re also high in the antioxidant mineral selenium.
Ground Beef
Per 3-ounce (oz) serving (measured raw): 279 calories, 0g net carbs, 12g protein, 24g fat
Benefits: Ground beef (made with 70 percent lean meat and 30 percent fat) is a higher-fat choice — but that’s the point here. You’ll also get an excellent source of vitamin B12, which is necessary to keep energy levels up.
New York Strip Steak
Per 3-oz serving: 224 calories, 0g net carbs, 22g protein, 14g fat
Benefits: You’ll get an impressive amount of muscle-building protein plus satiating fat in this option. It’s also rich in zinc, a mineral that promotes proper thyroid functioning.
Asparagus
Per 1 cup (raw) serving: 27 calories, 2g net carbs, 3g protein, 0g fat
Benefits: Asparagus contains bone-building calcium, plus other minerals, such as potassium and magnesium, which has been linked with blood sugar regulation.
Avocado
Per ½ avocado serving: 160 calories, 2g net carbs, 2g protein, 15g fat
Benefits: The creamy fruits are packed with fiber, something that you may lack on the keto diet. They also are an excellent source of immune-revving vitamin C.