The Keto Diet: 7-Day Menu and Comprehensive Food List

June 13, 2020
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On the keto diet, you’ll need to drastically cut your carbs, prioritizing protein, nonstarchy veggies, and healthy fats instead.

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If you’re looking to get a jump start on your health and fitness goals this year, you may be thinking about trying the ketogenic diet. Maybe you’ve heard the phrase before — it’s a huge diet buzzword — but aren’t sure what it means. Here’s a primer: The ketogenic diet is an eating plan that drives your body into ketosis, a state where the body uses fat as a primary fuel source (instead of carbohydrates), says Stacey Mattinson, RDN, who is based in Austin, Texas.

When you’re eating the foods that get you there (more on that in a minute), your body can enter a state of ketosis in one to three days, she adds. During the diet, the majority of calories you consume come from fat, with a little protein and very little carbohydrates. Ketosis also happens if you eat a very low-calorie diet — think doctor-supervised, only when medically recommended diets of 600 to 800 total calories.

What Is the Keto Diet?

Benefits and Risks of the Diet That Beginners Need to Know

Before you dive in, it’s key to know the possible benefits and risks of keto.

There are three instances where there’s research to back up a ketogenic diet, including to help control type 2 diabetes, as part of epilepsy treatment, or for weight loss, says Mattinson. “In terms of diabetes, there is some promising research showing that the ketogenic diet may improve glycemic control. It may cause a reduction in A1C — a key test for diabetes that measures a person’s average blood sugar control over two to three months — something that may help you reduce medication use,” she says.

But for people with diabetes, one big concern is you’re eating a lot of fat on keto, and that fat may be saturated, which is unhealthy when eaten in excess. (The much higher total fat intake is also a challenge among keto beginners.)

Because people with type 2 diabetes are at an increased risk for cardiovascular disease, there’s a specific concern that the saturated fat in the diet may drive up LDL, or “bad,” cholesterol levels, and further increase the odds of heart problems. If you have type 2 diabetes, talk to your doctor before attempting a ketogenic diet. They may recommend a different weight-loss diet for you, like a reduced-calorie diet, to manage diabetes. Those with epilepsy should also consult their doctor before using this as part of their treatment plan.

More on the Keto Diet and Diabetes

In terms of weight loss, you may be interested in trying the ketogenic diet because you’ve heard that it can make a big impact right away. And that’s true. “Ketogenic diets will cause you to lose weight within the first week,” says Mattinson. She explains that your body will first use up all of its glycogen stores (the storage form of carbohydrate). With depleted glycogen, you’ll drop water weight. While it can be motivating to see the number on the scale go down (often dramatically), do keep in mind that most of this is water loss initially.

But the keto diet can be effective over time. One review suggested the keto diet can spur fat loss in obese people when used for a couple of weeks and up to one year. (1) A meta-analysis noted that one reason for weight loss is likely that keto diets suppress hunger. (2)

One downside to a ketogenic diet for weight loss is the difficulty maintaining it. “Studies show that weight loss results from being on a low-carb diet for more than 12 months tend to be the same as being on a normal, healthy diet,” says Mattinson. While you may be eating more satiating fats (like peanut butter, regular butter, or avocado), you’re also way more limited in what’s allowed on the diet, which can make everyday situations, like eating dinner with family or going out with friends, far more difficult. Because people often find it tough to sustain, it’s easy to rely on it as a short-term diet rather than a long-term lifestyle.

Before starting, ask yourself what is really realistic for you, Mattinson suggests. Then get your doctor’s okay. You may also work with a local registered dietitian nutritionist to limit potential nutrient deficiencies and talk about vitamin supplementation, as you won’t be eating whole grains, dairy, or fruit, and will eliminate many veggies. “A diet that eliminates entire food groups is a red flag to me. This isn’t something to take lightly or dive into headfirst with no medical supervision,” she says.

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What to Keep in Mind When Creating Your Ketogenic Meal Plan

If you’ve decided to move forward in trying the keto diet, you will want to stick to the parameters of the eating plan. Roughly 60 to 80 percent of your calories will come from fats. That means you’ll eat meats, fats, and oils, and a very limited amount of nonstarchy vegetables, she says. (This is different from a traditional low-carb diet, as even fewer carbs are allowed on the keto diet.)

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The remaining calories in the keto diet come from protein — about 1 gram (g) per kilogram of body weight, so a 140-pound woman would need about 64 g of protein total. As for carbs: “Every body is different, but most people maintain ketosis with between 20 and 50 g of net carbs per day,” says Mattinson. Total carbohydrates minus fiber equals net carbs, she explains.

One thing to remember: “It’s easy to get ‘kicked out’ of ketosis,” says Mattinson. Meaning, if you eat something as small as a serving of blueberries, your body could revert to burning carbohydrates for fuel rather than fat.

Get More Keto Diet Meal Prep Tips

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A Complete Food Guide to Follow

Wondering what fits into a keto diet — and what doesn’t? “It’s so important to know what foods you’ll be eating before you start, and how to incorporate more fats into your diet,” says Kristen Mancinelli, RD, author of The Ketogenic Diet: A Scientifically Proven Approach to Fast, Healthy Weight Loss, who is based in New York City. We asked her for some guidelines.

What You Can’t Eat on Keto

Protein

Liberally: (That said, ketogenic diets aren’t high in protein, they focus on fat, so these should all be consumed in moderation.)

Grass-fed beef
Fish, especially fatty fish, like salmon
Dark meat chicken

Occasionally:

Bacon
Low-fat proteins, like skinless chicken breast and shrimp. These are great to include in your keto diet, but add a sauce on top for some fat rather than eating plain.

Never:

Cold cuts with added sugar (read the label!)
Meat that has been marinated in sugary sauces
Fish or chicken nuggets

Oil and Fat

Liberally:

Occasionally: (Limit your consumption, which should be easy to do when avoiding packaged foods, which these are often found in.)

Sunflower oil
Safflower oil
Corn oil

Never:

Margarine
Artificial trans fats

Fruits and Veggies

Liberally:

Avocado
Leafy greens, like spinach and arugula
Celery
Asparagus

Occasionally: (These are still great choices, but you’ll also need to count these carbs.)

Leeks
Spaghetti squash
Eggplant

Never:

Potatoes
Corn
Raisins

Nuts and Seeds

Liberally:

Occasionally:

Unsweetened nut butters (almond or peanut butter)
Cashews
Pistachios

Never:

Trail mixes with dried fruit
Sweetened nut or seed butters
Chocolate-covered nuts

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Dairy Products

Liberally:

Cheddar cheese
Blue cheese
Feta cheese

Occasionally:

Full-fat cottage cheese
Full-fat plain Greek yogurt
Full-fat ricotta cheese

Never:

Milk
Sweetened nonfat yogurt
Ice cream

Sweeteners

Liberally: Practice moderation with sweeteners.

Occasionally:

Never:

Agave
Honey
Maple syrup
White and brown sugars

Condiments and Sauces

Liberally:

Guacamole
Lemon butter sauce
Mayonnaise (ensure there’s no sugar added)

Occasionally:

Raw garlic
Tomato sauce (look for those with no added sugar)
Balsamic vinegar

Never:

Barbecue sauce
Ketchup
Honey mustard

Drinks

Liberally:

Occasionally:

Black coffee (watch caffeine consumption)
Unsweetened carbonated water (limit only if bubbles make you bloated)
Diet soda
Zero-calorie drinks

Never:

Soda
Fruit juice
Lemonade

Herbs and Spices

Liberally: (All herbs and spices fit in a keto diet, but if you’re using large amounts, Mancinelli recommends counting the carbs.)

Salt (salt foods to taste)
Pepper
Thyme, oregano, paprika, and cayenne

Occasionally: (These are still great choices, but contain some carbs.)

Ground ginger
Garlic powder
Onion powder

Never:

Herbs and spices are generally okay to use in small amounts to add flavor to foods.

Supplements

Consider taking:

Fiber
Multivitamin

Optional: (These help you produce ketones more quickly, but Mancinelli says she has no opinion either way on recommending you take them or not.)

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A Detailed Ketogenic Diet Food List to Follow

Following are some of the best foods to eat on the keto diet, along with their serving sizes and an explanation of why they’re good for people following this eating approach.

Avocado Oil

Per 1 tablespoon (tbsp) serving: 124 calories, 0g net carbs, 0g protein, 14g fat

Benefits: This is a good source of heart-healthy monounsaturated fatty acids.

Canola Oil

Per 1 tbsp serving: 124 calories, 0g net carbs, 0g protein, 14g fat

Benefits: Research has shown that consumption of canola oil can reduce total and bad cholesterol. (3)

Coconut Oil

Per 1 tbsp serving: 116 calories, 0g net carbs, 0g protein, 14g fat

Benefits: While high in saturated fat, coconut oil may increase “good” HDL cholesterol levels.

MCT Oil

Per 1 tbsp serving: 115 calories, 0g net carbs, 0g protein, 14g fat

Benefits: Derived from coconut, MCT stands for medium chain triglycerides. Limited research suggests MCT oil may aid in weight loss and help promote ketosis.

Butter

Per 1 tbsp serving: 100 calories, 0g net carbs, 0g protein, 11g fat

Benefits: Though the serving provides 11g of saturated fat, research has found that butter wasn’t a major factor in increasing risk of chronic conditions, like heart disease or diabetes. (4)

Cheddar Cheese

Per 1 slice serving: 113 calories, 0g net carbs, 7g protein, 9g fat

Benefits: Cheese is allowed as you please, but cheddar is a good example of its nutrition stats. One study found that cheese eaters had a 12 percent lower risk of type 2 diabetes. (5)

Heavy Cream

Per 1 tbsp serving: 52 calories, 0g net carbs, 0g protein, 5g fat

Benefits: This is an easy way to add calories and fat into a ketogenic diet.

Bacon

Per 1 slice serving: 43 calories, 0g net carbs, 3g protein, 3g fat

Benefits: The green light on bacon may be one reason you’re up for sticking to the diet, as it can make eating occasions more palatable. Just watch the sodium content, as it can add up quickly.

Chicken Thigh

Per 1 thigh serving: 318 calories, 0g net carbs, 32g protein, 20g fat

Benefits: Leave the skin on here for extra fat. One thigh is a good source of selenium, zinc, and B vitamins.

Eggs

Per 1 egg serving: 77 calories, 1g net carbs, 6g protein, 5g fat

Benefits: Eggs contains the perfect duo of satiating protein and fat; they’re also high in the antioxidant mineral selenium.

Ground Beef

Per 3-ounce (oz) serving (measured raw): 279 calories, 0g net carbs, 12g protein, 24g fat

Benefits: Ground beef (made with 70 percent lean meat and 30 percent fat) is a higher-fat choice — but that’s the point here. You’ll also get an excellent source of vitamin B12, which is necessary to keep energy levels up.

New York Strip Steak

Per 3-oz serving: 224 calories, 0g net carbs, 22g protein, 14g fat

Benefits: You’ll get an impressive amount of muscle-building protein plus satiating fat in this option. It’s also rich in zinc, a mineral that promotes proper thyroid functioning.

Asparagus

Per 1 cup (raw) serving: 27 calories, 2g net carbs, 3g protein, 0g fat

Benefits: Asparagus contains bone-building calcium, plus other minerals, such as potassium and magnesium, which has been linked with blood sugar regulation.

Avocado

Per ½ avocado serving: 160 calories, 2g net carbs, 2g protein, 15g fat

Benefits: The creamy fruits are packed with fiber, something that you may lack on the keto diet. They also are an excellent source of immune-revving vitamin C.

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Bok Choy

Per 1 cup (shredded) serving: 9 calories, 1g net carbs, 1g protein, 0g fat

Benefits: Chinese cabbage is a rich source of vitamins A and C, plus offers some calcium and energy-revving iron.

Cauliflower

Per 1 cup (raw) serving: 25 calories, 2g net carbs, 2g protein, 0g fat

Benefits: Provides more than three-quarters of your vitamin C quota in a day; with 3 g of fiber, it’s also a good source of the heart-healthy nutrient.

Celery

Per 1 cup (raw) serving: 16 calories, 1g net carbs, 1g protein, 0g fat

Benefits: Celery is one of the most hydrating veggies out there. These crunchy spears also contain vitamins A and K, and folate.

Cucumber

Per ½ cup (slices) serving: 8 calories, 2g net carbs, 0g protein, 0g fat

Benefits: Cukes are high in water, making them a hydrating choice. They’re also a surprisingly good source of vitamin K, a vitamin important for proper blood clotting and bone formation.

Green Peppers

Per 1 cup (sliced) serving: 18 calories, 2g net carbs, 1g protein, 0g fat

Benefits: Along with more than a day’s requirements for vitamin C, they’re also a good source of vitamin B6, which plays a role in more than 100 enzyme reactions in the body.

Lettuce

Per 1 cup (shredded) serving: 5 calories, 1g net carbs, 0g protein, 0g fat

Benefits: Leafy greens can add bulk to your meals for very few calories, as well as skin-strengthening vitamin A and vitamin C.

Mushrooms

Per 1 cup (raw) serving: 15 calories, 1g net carbs, 2g protein, 0g fat

Benefits: Mushrooms are known for their potential immune-boosting properties, as one study suggested. (6) They’re also an excellent source of B vitamins.

Zucchini

Per 1 cup (sliced, raw) serving: 18 calories, 3g net carbs, 1g protein, 0g fat

Benefits: This is a great way to sneak in additional fiber, and the veggie also offers a good source of manganese, a mineral that helps form bone and aids in blood sugar control.

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Snacks: Which Are the Best Options?

Snacking on the keto diet can be tricky because the usual go-tos (think chips, crackers, and granola bars) are off-limits. Starchier whole foods usually considered healthy, such as bananas, won’t fly either because of their higher carb count.

Even if you don’t think of yourself as a snacker, you’ll want to keep keto-friendly options on hand (in your purse or backpack and in your office desk) when hunger strikes.

Some nuts, certain meats, olives, and cheese — all high-fat, low-carb eats — are approved.

Other good news: Many companies are getting into the business of the keto diet and creating their own specialty products that take the guesswork out of macronutrient counting. Some even have tried to mimic favorite comfort foods typically high in carbs, like candy, potato chips, and even cookies!

Learn More About the Best Snacks to Eat on Keto

Learn More About Keto Diet-Friendly Convenience Foods

Keto Fast Food and Restaurant Options Are More Available Than You May Think

Let’s face it: It’s unrealistic to think you’re going to cook every meal, every day, when you’re on the keto diet. Fortunately, a growing number of restaurants are offering healthy options that fit in a keto diet — and some have even hopped on the keto bandwagon officially.

Take Chipotle, which now offers a Keto Salad Bowl, complete with carnitas, guacamole, tomatillo red chile salsa, and cheese. And that’s just the beginning. With bunless burger options galore at fast food chains across the United States, dining out on keto doesn’t have to be rocket science.

Still, you might want to do a little research before an upcoming road trip or a night out. Same goes if you know you’re not going to have as much time for meal prep on a certain week and know you’ll have to resort to hitting the drive-through.

When it comes to ordering, the same general keto meal-plan rules apply: Steer clear of the buns, the tortillas, the rice, and the breaded meats. When in doubt, opt for a salad with nonstarchy veggies, cheese, avocado, and a simple, olive oil–based salad dressing.

If you aren’t a salad fan, though, rest assured that you have numerous other options at your disposal.

Learn More About Ordering Fast Food on the Keto Diet

Learn More About Keto-Friendly Restaurants

10 Websites Where You Can Find Ketogenic Diet Recipes

There are plenty of keto Instagram accounts, blogs, and books you can browse for ketogenic diet recipes (we love these keto Instant-Pot recipe ideas, for example!). But browsing some of these beloved keto websites offer a good starting point when building your meal plan:

Peace, Love, and Low Carb

All Day I Dream About Food

KetoGasm

I Breathe, I’m Hungry

Keto Karma

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10 Great Keto Cookbooks for Low-Carb, High-Fat Recipe Inspiration

Keto: The Complete Guide to Success on the Ketogenic Diet, Including Simplified Science and No-Cook Meal Plans by Maria Emmerich and Craig Emmerich

The Easy 5-Ingredient Ketogenic Diet Cookbook: Low-Carb, High-Fat Recipes for Busy People on the Keto Diet by Jen Fisch

Simply Keto: A Practical Approach to Health & Weight Loss, With 100+ Easy Low-Carb Recipes by Suzanne Ryan

The Keto Diet: The Complete Guide to a High-Fat Diet, With More Than 125 Delectable Recipes and 5 Meal Plans to Shed Weight, Heal Your Body, and Regain Confidence by Leanne Vogel

The Complete Ketogenic Diet for Beginners: Your Essential Guide to Living the Keto Lifestyle by Amy Ramos

The Keto Reset Diet: Reboot Your Metabolism in 21 Days and Burn Fat Forever by Mark Sisson and Brad Kearns

The Ketogenic Diet: A Scientifically Proven Approach to Fast, Healthy Weight Loss by Kristen Mancinelli

Ketogenic Diet: The Step by Step Guide for Beginners: Ketogenic Diet for Beginners: Optimal Path for Weight Loss by Jamie Ken Moore

Ketogenic Diet Cookbook: 500 Ketogenic Diet Recipes to Cook at Home by Emily Willis

The Keto Crock Pot Cookbook: Quick and Easy Ketogenic Crock Pot Recipes for Smart People by Loretta Wagner

Get More Book Recommendations for Following the Keto Diet

Ketogenic Diet Resources We Love

Favorite Medical Resource on the Keto Diet

Cleveland Clinic Functional Ketogenics Program

This program targets adults who want to lose weight with keto, aiming to help guide dieters through the process safely. It offers 10 sessions with a healthcare practitioner, as well as support from health coaches, which helps you plan and successfully execute a low-carb diet.

Favorite Keto Lectures and Interviews

Keto Nutrition

Dominic D’Agostino, PhD, an associate professor at the University of South Florida in Tampa, runs this website. For a more in-depth and dynamic look into the keto diet (including information on the ketogenic diet and cancer), his appearances on podcasts and lectures are a must — and this page collects all these links.

Favorite Keto Conference

KetoCon

Meet up with fellow keto followers, as well as medical professionals and keto lifestyle coaches. Plus, you’ll learn about new products aimed at supporting your keto journey during this three-day event.

Favorite Keto Foundation

The Charlie Foundation for Ketogenic Therapies

Started 25 years ago, this foundation focuses on advancing awareness of the ketogenic diet as a medical therapy diet for epilepsy, cancer, autism, ALS, Parkinson’s disease, type 2 diabetes, and traumatic brain injury.

Favorite Keto Diet Calculator

KetoDietCalculator

Run by the Charlie Foundation, this calculator can be helpful when you’re using keto as a therapy to help manage a medical condition. The calculator helps estimate calorie needs based on weight, assists in determining a macro ratio and macros needed per meal, and can calculate macro numbers on the basis of meals and snacks you enter into the system. Also takes into account fluids, supplements, and medications.

Favorite Keto App

Senza

Free; in-app purchases; ranked 4.8 on iTunes and 4.1 on Android

This app counts macros easily and displays them clearly so you can stay on track. It offers a database of keto-approved foods and restaurant items. You can also monitor electrolytes to avoid the dreaded keto flu. If you’re someone who needs to monitor ketones, this app will also track that info.

Favorite Website for Clinical Trials

ClinicalTrials.Gov

From the National Institutes of Health, this government website lists all the ongoing and completed trials involving the keto diet. Use it to stay up to date on the potential newest applications of keto, as well as trials that may be currently recruiting for participants in your area.

Editorial Sources and Fact-Checking

Paoli A. Ketogenic Diet for Obesity: Friend or Foe? The International Journal of Environmental Research and Public Health. February 2014.
Gibson AA, Seimon RV, Lee CM, et al. Do Ketogenic Diets Really Suppress Appetite? A Systematic Review and Meta-analysis. Obesity Reviews. January 2015.
Lin L, Allemekinders H, Dansby A, et al. Evidence of Health Benefits of Canola Oil. Nutrition Reviews. May 2013.
Pimpin L, Wu J, Haskelberg H, et al. Is Butter Back? A Systematic Review and Meta-analysis of Butter Consumption and Risk of Cardiovascular Disease, Diabetes, and Total Mortality. PLoS ONE. June 2016.
Sluijs I, Forouhi NG, Beulens J WJ, et al. The Amount and Type of Dairy Product Intake and Incident Type 2 Diabetes: Results From the EPIC-InterAct Study. The American Journal of Clinical Nutrition. July 2012.
Dai X, Stanilka JM, Rowe CA, et al. Consuming Lentinula edodes (Shiitake) Mushrooms Daily Improves Human Immunity: A Randomized Dietary Intervention in Healthy Young Adults. Journal of the American College of Nutrition. May 2014.