Quote (Raynor)

Foods include:

Meats::: Literally ALL meats (steak, chicken, turkey, fish, lamb, ham, sausage, bacon, etc)

Cheese::: Any whole cheese (no cheese product like american or cheese whiz) - cottage cheese is also okay (make sure it has no sweetener and less than 3g carbs per serving)

Milk/Other Dairy:: NO MILK, YOGURT, OR ICE CREAM!!!

Veggies::: Lettuce, Celery, Broccoli, Green Peppers, Asparagus. (Watch the carbs here, but they are safe in general) AVOID ALL OTHER VEGGIES

Fruits::: Blueberries, Strawberries, and Watermelon (Again, WATCH THE CARBS here - but a little bit each day won't hurt if you keep the total carbs down)

Other Carbs::: NONE!! No Starches, grains, pasta, bread, etc.

Oils/Other Fats::: ALL OF THEM ARE OK! Olive Oil, Butter, Coconut Oil, Heavy Cream, etc.

Condiments::: NO KETCHUP!! You can use mustard, mayo, olive oil, vinegar (apple cider vinegar), salt/pepper (just keep an eye on your sodium), any herbs/spices, and any other condiments that have ZERO CARBS (read the label!!)

Drinks:: Water or plain Iced Tea only. Avoid diet sodas and 0 carb drinks because of citric acid which can throw you out of keto.


WHEN IN DOUBT, READ THE LABEL OR GOOGLE THE FOOD ITEM'S NUTRITIONAL VALUE. IF IT HAS more than 2-3 CARBS, DON'T EAT IT!!!!


You should also take some fiber supplements such as psyllium husk powder (no sugar) if you end up having any bowel trouble as a result of the low carbs.

Remember to drink at least 1 gal of water per day!!

Quote (raynor)

Meal 1 - 4 whole eggs + 1 oz full fat cheese w/ 1/2 cup green peppers
Meal 2 - 1 zero carb protein shake w/ 3 tbsp heavy cream
Meal 3 - 1 salad with chicken breast and 2 tbsp olive oil + vinegar
Meal 4 - 1 can of tuna + 2 oz full fat cheese + 2-3 tbsp mayo + green veggies (celery, green pepper, etc)
Meal 5 - 6oz ground beef (80/20) with grated romano cheese, 4tbsp tomato sauce, and green veggies
Meal 6 - 1 cup cottage cheese + either 3tbsp heavy cream or 2tbsp olive oil w/ 8-10 almonds.