Foods Suitable for a Ketogenic Diet

Foods Suitable for a Ketogenic Diet

Foods High in Fat

Regular Cream cheese
Full Fat Tasty cheese
Camembert / Brie
Cooking Cream
Thickened Cream

Meat & Protein Sources
Bacon (full fat)
Chorizo sausage
Meat products with visible fats
Pork Belly
Egg Yolks
Whole Eggs

Oils and fats
All varieties
i.e. Coconut oil, canola, olive, peanut oil, sesame oil.

Coconut Products
Coconut cream
Coconut milk
Coconut flakes
Desiccated coconut

Fruit & Nuts
Avocado spread
Brazil nuts

Other Foods
Dark Chocolate Unsweetened
Cocao (unsweetened chocolate)
Natural Peanut Butter
Cashew/Macadamia Spreads

Low Calorie

The following vegetables can be eaten relatively freely due to their low carbohydrate content, high fibre and nutritional value.

  • Cruciferous Vegetables such as Broccoli, Cauliflower, Cabbage, and Brussels Sprout
  • Leafy Greens such as Spinach, Chard, Lettuce
  • Asparagus
  • Eggplant
  • Zucchini
  • Cucumber
  • Lemons and Limes

The following fruit & vegetables can be eaten with moderation
(i.e. make up about 50-100g per day as these are slightly higher in carbohydrate than the above but are important to include due to their equally valuable fibre content and high nutritional value.

  • Onion
  • Capsicum / bell peppers
  • Tomato
  • Carrot
  • Strawberries
  • Mushrooms

Foods to avoid when following a ketogenic diet

  • Wheat and products of (i.e. bread, breakfast cereals, grains, crackers, biscuits)
  • Potato and products of (i.e. potato chips, hot chips)
  • Corn and products of (i.e. corn chips, corn cakes, corn tortillas, corn dips)
  • Rice and products of (i.e. rice pudding, rice crackers, rice cakes)
  • Oatmeal
  • All baked products such as muffins, bread, slices, biscuits, pancakes, croissants etc.
  • Fast Food such as Pizza, French Fries, and Ice Cream
  • Regular flavoured yoghurt (natural yoghurt is suitable but pay attention to portion size)
  • Milk products (milk alternatives such as unsweetened soy, coconut milk and almond milk are suitable)
  • Fruit in general should be consumed with care, pay attention to portion size if you wish to adhere to your daily carbohydrate targets. For example banana & mango, both high carbohydrate could very easily take you over in just one serve.
  • Alcohol
  • Sugar, Honey, Maple Syrup, Corn Syrup (natural & artificial sweeteners such as stevia, aspartame and sucralose are suitable for sugar substitute)

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