Foods to Eat on the Keto Diet

Healthy keto foods include:

Protein sources

• beef
• chicken
• turkey
• eggs
• fatty fish.

Healthy fats

• olive oil
• coconut oil
• avocado oil
• butter.

Low-carb vegetables

• spinach
• broccoli
• cauliflower
• zucchini
• asparagus.

Other foods

• cheese
• Greek yogurt (unsweetened)
• nuts and seeds.

Foods to Avoid on Keto

To maintain ketosis, high-carbohydrate foods should be limited or avoided.

These include:

• bread and baked goods
• rice and pasta
• sugary drinks
• sweets and desserts
• potatoes
• most grains.

Reducing these foods helps keep carbohydrate intake low enough to sustain ketosis.

7-Day Keto Meal Plan Example

Here is a simple one-week example of a ketogenic meal plan.

Day 1

Breakfast: scrambled eggs with avocado
Lunch: chicken salad with olive oil
Dinner: salmon with broccoli.

Day 2

Breakfast: Greek yogurt with nuts
Lunch: tuna salad
Dinner: steak with cauliflower.

Day 3

Breakfast: eggs with spinach
Lunch: shrimp and avocado salad
Dinner: chicken with zucchini.