12/03/2019
Keto cheat sheet!!!!
For when your trying to know if something is Keto
Meats: ZERO CARBS 😍😍😍😍
• Beef- Ground beef, Steak, Ribs, and Roasts
• Pork- Chops, Ribs, BACON, Loins, sausage
• Chicken/ Turkey- Thighs w/ skin or wings are the best because breasts are high in protein. However, you CAN eat breasts, just have to eat more fat to compensate.
• Fish- Tuna, Salmon, Cod, Haddock, etc.
• Shrimp/ Lobster- Go crazy, use lots of butter!
• Pepperoni
Cheese: MOST are no carb, almost all are low carb
• Mozerella & Cheddar
• Colby jack, pepper jack, monterrey jack
• Taco style, Mexican style
• Parmesan, Asiago
• Ricotta
• Cottage cheese
• Cream Cheese
Vegetables: No potatoes! Get your carbs from veggies!!!
• Leafy greens- Spinach, Spring mix, Kale, Romaine
• Zucchini- Great for a noodle substitute!
• Avacado
• Eggplant
• Brussels sprouts
• Tomato
• Spaghetti Squash
• Cucumber
• Peppers- Jalepeño, banana, green/ red/ yellow/ orange bell
• Broccoli
• Asparagus
• Cauliflower
• Celery-
• Cabbage
• Pickles (Read nutrition labels, watch for sugar and carbs)
• Olives
• Green beans
• Onions- Red, yellow: use somewhat sparingly, to taste
Fruits: Most are a no-no, especially bananas, oranges and grapes.
• Strawberries
• Blueberries
• Raspberries
• Blackberries
• Lemon/ Limes- Adds great flavor!
Nuts (grams of Carbs per 100 grams, or 3.5 oz)
• Pecans/ Brazil (4g)
• Macadamia (5g)
• Hazelnut/ Walnut/ Peanut (7g)
• Pine (9g)
• Almond (10g)
• Pistachio (18g)
• Cashew (27g)
Oils/ Fats
• Coconut Oil
• Butter: Kerry Gold is best but just make sure it's REAL butter and not a spread or margarine
• Olive Oil
• Vinaigrette
• Hollandaise
• Bacon/ sausage grease
• MCT oil- easily ordered online/ in specialty stores
Dressings/ Condiments/ Fats
• Ranch, Blue cheese, Cesar, Thousand Island, Balsamic- Watch carbs/ sugar, but there's tons of brands, so you can find one you love!
• Mayo- Natural/ organic is best, but I use Hellmann's all the time.
• Aioli
• Heinz "NO SUGAR ADDED" Ketchup or sugar free ketchup
• G. Hughes brand sugar free BBQ sauce
• Yellow/ Spicy Brown Mustard
• Soy sauce
• Hot sauce
Liquids: Use as base for sauces/ soups
• Heavy Whipping Cream (HWC)
• Broths/ Stocks: Stay away from reduced fat. Bone broth is awesome!
Snacks
• Pepperoni
• Slim Jims/ jerky (watch carbs)
• Homemade cheese its/ tortilla chips
• Cheese
• Pork rinds
Drinks
• WATER- Lots of it!
• Crystal Light- Tons of options and very convenient!
• Tea with stevia
• Coffee- Add a Tablespoon of coconut oil or MCT oil, Stevia, heavy whipping cream and imitation vanilla/ Hazelnut or Cocoa powder & peppermint *BOOM* Homemade creamer!
Alcoholic Beverages
• Beers (grams of carbs per 12 oz serving)
▪ Bud Select 55 (1.9)
▪ MGD 64 (2.4)
▪ Rolling Rock Green Light (2.4)
▪ Michelob Ultra (2.6)
▪ Bud Select (3.1)
▪ Beck's Premier Light (3.2)
▪ Natural Light (3.2)
▪ Michelob Ultra Amber (3.7)
▪ Coors Light (5)
▪ Amsterdam Light (5)
▪ Bud Light (6.6)
• Vodka: Whipped Vodka & flavored water or pineapple Pinnacle with crystal light are a couple of my favorites!
• Whiskey shot (0g carbs)
• Brandy shot (0g carbs)
• Dry Martini (0g carbs)
• Tequila shot (0g carbs)
• Champagne (~1g per serving)
• Dry wine (~2g per serving)
-Sweeteners
• Stevia drops (0g)
• Erythritol (0g)
• Truvía (0g)
• Monkfruit (0g)
