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What to Eat on a Ketogenic Diet

There is so much good food to eat on a ketogenic diet.  In the early days when you start your keto diet, you may miss some convenient foods.   The first few weeks of your Ketogenic diet involves getting to know a new way of eating so it will take planning to get it right.

The Keto Kitchen contains a range of fresh foods as well as convenient foods to make life easy when you are on the run.

Recommended Vegetables

(3 handfuls (Raw) per meal)

  • 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 to 1 handful (raw) daily (total))

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

Protein

(1 palm-sized portion per meal)

  • 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

(1 handful of recommended fruit may replace 1 handful of vegetables once daily)

  • 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

Keto Diet Creature Comforts

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 has done the research for you to provide  ketogenic friendly foods.  If you find yourself missing a slice of bread, a sneaky cookie or a bowl of muesli for breakfast, we have got you covered.

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 oils

 

Drop by the Clinic to pick up your keto approved foods.

Are you feeling confused and need some help with your keto diet?

 

Book an appointment with Cindi today.

Join a Keto Program with us today and get your personalised eating plan.

 

FREE Keto Download’s

Keto Shopping List.pdf

Keto Meal Planner.pdf

Keto 7 Day Sample Meal Plan.pdf

Keto Health Journal.pdf