Cheese

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• American Cheese

• Blue Cheese

• Cheddar Cheese

• Cream Cheese

• Feta Cheese

• Gouda Cheese

• Mozzarella Cheese

• Parmesan Cheese

• Provolone Cheese

• Ricotta Cheese

• Swiss Cheese

Go easy on the cheese. They can stall progress.

Milk / Dairy

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• Almond Milk (unsweetened)

• Coconut Cream (unsweetened)

• Coconut Milk (unsweetened)

• Half-n-Half 

• Heavy Whipping Cream*

• Sour Cream

*Heavy Whipping Cream may NOT be used in coffees or teas. It may be used sparingly in recipes but must be monitored by your coach.

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All milks/creams can stall progress. 

Dressings & Seasonings

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• Balsamic Vinegar (not vinaigrette unless SF)

• Blue Cheese

• Creamy Caesar (watch sugars)

• Ranch

Eggs, Poultry & Foul

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• Eggs*

• Chicken Breast

• Chicken Legs

• Chicken Wings

• Duck

• Goose

• Quail

• Turkey Breast

• Turkey (ground)

• Turkey Bacon

*Used daily. Eggs are your new BFFs!

Flours, Meals & Powders

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• Acorn Flour

• Almond Flour*

• Almond Meal

• Cocoa Powder (high saturated fat)

• Coconut Flour

• Flax Seed Meal

• Protein Powder

• Psyllium Husk

• Sesame Seed Flour

*Used in a lot of Keto recipes – recommend purchasing.

Sweeteners

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• Splenda

• Stevia

• Swerve 

• Erythritol / Xylitol

• Monkfruit

Butters, Fats & Oils

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• Almond Butter

• Almond Oil

• Avocado Oil

• Butter

• Canola Oil

• Cocoa Butter

• Coconut Oil

• Fish Oil

• Flax Seed Oil

• Grape Seed Oil

• Hemp Seed Oil

• Macadamia Oil

• Mayonnaise

• Olive Oil

• Safflower Oil

• Sesame Oil

• Soybean Oil

• Sunflower Oil

• Sunflower Butter

• Walnut Oil

Meats

• Beef, ground

• Beef, Hot Dog / Frankfurter

• Beef, Ribs

• Beef, Roast

• Beef, Pastrami

• Beef, Sausage

• Beef, Steak, Filet Mignon

• Beef, Steak, Ribeye

• Beef, Steak, Round

• Beef, Steak, Sirloin

• Beef, Steak Striploin

• Lamb Chops

• Pepperoni

• Pork, Bacon

• Pork, Chops

• Pork, Ham

• Pork, Loin

• Pork, Prosciutto

• Pork, Sausage

• Veal

• Venison, Steak

Seafood & Fish

• Anchovy

• Bass

• Carp

• Caviar

• Flounder

• Haddock

• Halibut

• Herring

• Mackerel

• Salmon

• Sardines

• Sole

• Tilapia

• Trout

• Tuna

• Clams

• Crabmeat

• Lobster

• Mussels

• Oysters

• Shrimp

Vegetables (low sugar)

• Arugula

• Asparagus

• Bok Choy

• Broccoli

• Broccoli Rabe

• Cabbage

• Cauliflower

• Celery

• Chard

• Chicory Greens

• Cucumber

• Eggplant

• Endive

• Fennelbulb

• Garlic

• Green Beans

• Jalapeno

• Lettuce, Green Leaf /

• Romaine

• Parsley

• Radish

• Spinach

• Soybean – Caution

• Zucchini

Vegetables (moderate sugar)

• Artichoke

• Brussels Sprouts

• Carrots

• Kale

• Kohlrabi

• Mushrooms

• Okra

• Onion

• Pepper, sweet, red

• Pepper, sweet, green

• Pepper, sweet, yellow

• Pepper, hot, red

• Pumpkin

• Snow Pea

• Spaghetti Squash

• Turnips

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Go easy on the moderate sugar veggies – they can affect ketosis.

Seeds

• Chia Seeds

• Flax Seeds

• Hemp Seeds

• Pumpkin Seeds

• Safflower Seeds

• Sesame Seeds

• Sunflower Seeds

Low Sugar Fruits

• Avocado

• Blackberry

• Blueberry

• Cranberry

• Lemon

• Lime

• Olive

• Raspberry

• Rhubarb

Go easy on the low sugar fruits.

They can affect ketosis.

Moderate Sugar Fruits

• Strawberry

• Tomato

Go easy on the moderate fruits. They can affect ketosis.

Nuts

• Almonds

• Brazil Nuts

• Coconut (high saturated fat)

• Hazelnuts

• Macadamias

• Pecans

• Pistachios

• Walnuts

Go easy on nuts.  They can stall progress.