Ketogenic Diet

Foods To Eat

Breakfast:

• Eggs any style
• Bacon, Sausage, Ham
• Plain Yogurt
• Low Carboydrate Vegetables
• Cheese

Lunch:

• Salad
• Cheese
• Any Meats
• Dressings without sugar
• Homemade Soups

Supper:

• Same as Lunch
• Steak with mushrooms and onions
• Shrimp cocktail with homemade sauce
• Chicken wings, unbreaded
• Porkchops
• Roasts
• Venison and other wild game

Other foods:

• Salsa
• Mustard
• Mayonnaise
• Any spices without sugar, cinnamon, cayenne, ginger, dill, salt, pepper
• Cauliflower, Broccoli, Cabbage
• Mushrooms, Onions
• Green beans, Asparagus, Celery,
• Tomatoes, All lettuces, Spinach, Kale
• Raw almonds, pecans, walnuts in limited quantities
• Sour cream, cream cheese
• Beef and Chicken broth, especially organic

Foods To Avoid

• All grains, wheat, rice, oats, rye, barley. Including whole wheat
• Breads
• Cereal
• Potatoes
• Pasta
• Peas
• All Fruits
• All roasted nuts
• Sugar
• Artificial sweeteners (splenda, aspartame, malt syrup, stevia)
• Peanuts
• Breading on meats
• Processed cheeses like Velveeta and cheese whiz
• Low fat foods
• Flavored yogurts - especially low fat
• Beer
• Wine
• Alcohol
• Soda. Regular and diet
• Dressings and sauces with sugar
• Maple syrup and honey
• Ketchup

Read labels - read the ingredients, not just the calories

If the list of ingredients is more than six items, or you don’t know what an ingredient is—avoid it.
Be cautious eating out–many restaurant cooks are liberal with sweeteners

“If it tastes sweet, spit it out!”
- Mark Sisson Mark’s Daily Apple