Common Ketogenic Foods and Recipes

Common Ketogenic Foods and Recipes.

It may seem like the list in the previous chapter practically eliminated all the good stuff, but there are many food options still available to you. You will also learn how to prepare some simple Ketogenic meals using the recipes provided here. There is also information that will help you understand how to calculate nutritional values and distribute your macros throughout the day.

The Ketogenic Food List

The Ketogenic diet isn’t as restrictive when you look at the list of foods that you are allowed to eat. There’s actually a lot of variety here, and if you consider the fact that fats are very filling, you are not likely to go hungry when in ketosis. So long as your body is producing and utilising ketones, you can eat practically anything.

Healthy Animal Fats

● Ghee
● Lard
● Grass-fed butter
● Cream cheese
● Egg yolks
● Tallow
●    Organ meat e.g. bone marrow, liver, tongue
●    Shellfish e.g. lobster, crab, scallops, squid, shrimp, prawns
●    Wild-caught fish e.g. salmon, mackerel, snapper, halibut, tuna, cod, trout, eel

Cooking Oils

● Unrefined coconut oil
● Avocado oil
● Olive oil

Nuts and Seeds

● Walnuts
● Pine nuts
● Pistachios
● Pecans
● Cashews
● Hazelnuts
● Sunflower seeds
● Hemp seeds
● Chia seeds
● Sesame seeds
● Flax oil
● Macadamia oil
● Walnut oil

Vegetables

● Celery
● Tomatoes
● Kale
● Brussels sprouts
● Bok Choy
● Onion
● Garlic
● Peppers
● Eggplant
● Cucumber
●    Fresh herbs (e.g. cilantro, chives, mint, rosemary, parsley, basil)
● Mushrooms
● Lettuce
● Zucchini
● Endive
● Fennel
● Radicchio

Animal Protein

● Pork
● Chicken
● Beef
● Wild game
● Turkey
● Duck
● Bone Broth

Fruit

● Strawberries
● Blackberries
● Blueberries
● Raspberries
● Apple
● Lime
● Lemon
● Pears

Others/Supplements

● Spirulina
● Mustard
● Mayonnaise
● Sauerkraut
● Allspice
● Pesto
● Dark organic chocolate
● MCT oil
● Almond flour
● Chlorella
● Fish oil supplements
● Maca Root
● Raw cacao powder
● Coconut flour
●    Herbal coffee and tea (with no sugar) ● Mineral water or Seltzer
●    Unsweetened nut milk e.g. coconut milk, hazelnut milk, cashew milk, hemp milk, almond milk)
● Omega-3
● Magnesium
● Sodium
● Glutamine
● Taurine
● BCAAs (Branch Chain Amino Acids)
● Whey protein

● Essential amino acids