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What to eat on Keto

What to eat on Keto

Eating the right balance of good fats, protein and low glycemic (sugar) carbohydrates is the key to making your ketogenic diet successful.

Each meal should contain:

  1. Healthy fats
  2. Portion of protein
  3. 1-2 serves of vegetables

Recommended Vegetables

  • Alfalfa sprouts
  • Artichokes
  • Asian greens
  • Asparagus
  • Baby spinach
  • Bamboo shoots
  • Bean sprouts
  • Bok choy
  • Broccoli
  • Broccolini
  • Brussels sprouts
  • Cabbage
  • Capsicum
  • Cauliflower
  • Celery
  • Chard
  • Cucumber
  • Eggplant
  • Endive
  • Fennel
  • Green
  • beans
  • Kale
  • Kohlrabi
  • Leeks
  • Lettuce – all types
  • Mushrooms
  • Okra
  • Olives
  • Onions
  • Radicchio
  • Radish
  • Rocket
  • Sea vegetables e.g. kelp, wakame, kumbu, arame
  • Snow peas
  • Spinach
  • Sprouts
  • Squash
  • Tomato
  • Water cress
  • Zucchini

Vegetables to Limit

(Limit intake – one handful daily)

  • Avocado
  • Beetroot
  • Carrots
  • Corn
  • Parsnip
  • Peas
  • Pumpkin
  • Water chestnuts

Protein

  • Beef
  • Cheese
  • Chicken
  • Duck
  • Eggs
  • Fish
  • Kangaroo
  • Lamb
  • Mussels
  • Oysters
  • Pork
  • Prawns
  • Scallops
  • Squid
  • Turkey
  • Veal
  • Tofu or Tempeh (Consume 2 palm sized portions per meal of Tofu and Tempeh)

Recommended Fruits

(Limit intake – one handful daily substitute from vegetables)

  • Apples
  • Apricots
  • Blackberries
  • Blueberries
  • Cherries
  • Fresh fig
  • Grapefruit
  • Guava
  • Honeydew melon
  • Kiwi fruit
  • Lemons
  • Limes
  • Mandarin
  • Mulberries
  • Nectarines
  • Orange
  • Passionfruit
  • Paw paw
  • Pears
  • Pineapple
  • Raspberries
  • Rockmelon
  • Strawberries
  • Tangerine
  • Watermelon

Healthy Oils

  • Coconut oil
  • Flax/Linseed oil*
  • Macadamia oil*
  • Olive oil*
  • Sesame oil*
  • Walnut oil*

*Cold pressed oils are preferable

Nuts and Seeds

    • Almonds
    • Brazil nuts
    • Coconut meat
    • Flax/Linseeds
    • Hazelnuts
    • Macadamias
    • Nut butters/spreads (no added sugar)
    • Pecans
    • Pepitas
    • Pine nuts
    • Pistachio nuts
    • Sesame seeds
    • Sunflower seeds
    • Walnuts

Easy Meal options

At our Robina Clinic on the Gold Coast, we have an extensive range of keto approved foods to complement your keto diet.

Gold Coast Naturopath, Cindi Young has done the research for you to provide ketogenic friendly foods.  If you find yourself missing a slice of bread, a  cookie or a bowl of muesli for breakfast, there are options.

We have a range of keto food including:

  • Protein Powders including pea, rice, soy, whey and collagen
  • Protein Bars
  • Bone Broth’s – vegetable, chicken or beef
  • High protein breads, cakes, cookie & muffin mixtures
  • High protein granola
  • Low carbohydrate rice & fettuccine
  • Low carbohydrate coconut milk
  • MCT oil

Cindi Young is a leading Australian Naturopath on the Gold Coast.  She helps people to follow a ketogenic eating plan.

Cindi Young is available for naturopath and ketogenic diet coaching sessions at The Cycle of Life in Robina, Gold Coast and at Parkes Avenue Dispensary, Byron Bay.  She is also available for online and phone consultations Australia wide.

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