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!

• Avocado

• Eggplant

• Brussels sprouts

• Tomato

• Spaghetti Squash

• Cucumber

• Peppers- Jalapeño, 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)

Other common Ingredients I use

• Almond flour

• Spices: Garlic powder, onion powder