Keto Diet Meal Plan and Menu Keto Diet Cheat Sheet Cookbook Recipes Food Quick Guide and Provides a One-Week Keto Meal Plan to Get You Started. (KE-chart-pink)

SUMMARY The ketogenic diet relies on a very low-carb routine. Carbs are typically restricted to under 50 grams per day, replaced mostly with fat and moderate amounts of protein. Keto-Friendly Foods to Eat When following a ketogenic diet, meals and snacks should center around the following foods: Eggs: Pastured, organic whole eggs make the best choice. Poultry: Chicken and turkey. Fatty fish: Wild-caught salmon, herring and mackerel. Meat: Grass-fed beef, venison, pork, organ meats and bison. Full-fat dairy: Yogurt, butter and cream. Nuts and seeds: Macadamia nuts, almonds, walnuts, pumpkin seeds, peanuts and flaxseeds. Avocados: Whole avocados can be added to almost any meal or snack. Non-starchy vegetables: Greens, broccoli, tomatoes. Condiments: Salt, pepper, vinegar, lemon juice. The following foods should be restricted: Bread and baked goods: White bread, whole-wheat bread. Sweets and sugary foods: Sugar, ice cream, candy, maple syrup Sweetened beverages: Soda, juice, sweetened teas and sports drinks. Pasta: Spaghetti and noodles. Grains and grain products: Wheat, rice, oats, breakfast cereals and tortillas. Starchy vegetables: Potatoes, sweet potatoes, butternut squash. Beans and legumes: Black beans, chickpeas, lentils and kidney beans. Fruit: Citrus, grapes, bananas and pineapple. High-carb sauces: Barbecue sauce, sugary salad dressings and dipping sauces. Certain alcoholic beverages: Beer and sugary mixed drinks. Be sure to choose healthy food sources and steer clear of processed foods and unhealthy fats. The following items should be avoided: Unhealthy fats: Margarine, shortening and vegetable oils such as canola and corn oil.