Tasty good for keto diet

Food You Can Eat on a Keto Diet

Starting a keto diet? Wondering what you can and cannot eat? What is keto food?

Here is a guide which will show you what you can and cannot eat while you are on a keto diet.

If you are new to a keto diet, a keto diet is a low carbohydrate, high-fat diet. Many people choose this diet because of the ability to lose weight quickly if done correctly. You create ketones in your liver then turn it into energy and burn the fat you are consuming. We also done our research for the top benefits about ketogenic diet.

Below I will talk about the keto diet food you can eat on your new diet. I will go through specific food groups and specific keto diet foods. I will then finish with some tasty meals, for breakfast, dinner and to snack on to stop the cravings, and the keto diet ingredients they have in them.


Groups of food for keto diet

Keto Food Groups

In general, when undergoing a keto diet, you will be sticking to the following food groups.

  • Fats and Oils – The best way to get your fats is through natural sources such as meat and nuts.

This will be the of your calorie intake, as fats are vital to our bodies. It is all about choosing the right fats to consume, however. The three fats you should consume are saturated fats, monosaturated fats and polyunsaturated fats. Trans fat and processed polyunsaturated fat, such as margarine should be avoided at all costs.

  • Protein – The higher amount of protein the less you will have to consume, having too much is protein is a bad thing so always moderate the quantity of it. Attempt to stick with organic, pasture-raised and grass-fed meat where possible.

When eating poultry is better to try to eat darker meat than the white meat, darker meat is much fatter. Red meat, on the other hand, most of it is good for you, food like burgers and rib eye steak offer a great deal of protein. Again, be careful and moderate your protein levels as over-consumption will lead to lower levels of ketosis.

  • Vegetables – The best type of vegetable on keto diet are the ones high in nutrients and low in carbs. Preferably stick to the ones above ground as they provide high nutrients, the leafy green kind. 

Do not rule out eating vegetables grown below ground, however, they can be eating in moderation because of their high carb count. An example is to use half an onion when cooking to add some flavor to your food.

  • Dairy – Consuming dairy products is a fantastic way to add extra fats into meals, along with protein, through having dairy as a side dish. 

Raw and organic dairy is the dairy products you should aim to eat if you can. Higher processed having 2x-5x more carbs than organic dairy. Choose full fat and avoid low fat or fat-free to increase carb intake. However, always remember to monitor your carb intake, the more carbs in the product the less you can consume.

  • Nuts and Seeds – To add some texture to your food, use nuts such as macadamias and almonds. The higher the carbs of nuts, the less you can consume, so moderation will be having to be taken into account.

A great snack food, as the right nuts have high-fat levels and low carb rates, like Brazil, hazel and pecan nuts. Avoid if you have a nut allergy but there are substitutes for nuts in the form of seeds. An example of this is almond flour being replaced with sunflower seed.

  • Beverages - Water is your best friend when pursuing a keto diet. Drinking close to a gallon of water a day is what we would recommend, as it will help prevent dehydration what you might experience when first starting out. Water is also a good combat against a lot of symptoms you may come across.

If you are not a big water lover, there is also flavored water, diet soda and coffee and tea without sugar or anything fancy in them. They have to be plain. Alcohol is not completely of the table, you will be glad to know as well. Keto drinks include light beer, dry white and red wine and liquor so you still have fun on a night out.

Sticking to the food groups outlined, you will be able to get the most out of your keto diet.

The food you cannot it is.

  • Grains – wheat, corn, rice, cereal, pasta, rice, etc.
  • Sugar – honey, agave, maple syrup, etc.
  • Fruit – apples, bananas, oranges, etc.
  • Tubers – potato, yams, etc.
  • Trans fat – Margarine and other spreadable kinds of butter
  • Low-fat foods – These tend to contain more sugar and higher carbs than full-fat versions

Generally, more ‘’real’’ food is better for you.

What are some delicious keto dishes?

Breakfast Recipes

When starting a keto diet, the first meal you will likely encounter is breakfast, the first meal of the day, and some say the best meal of the day - Thought that has been disputed by several scientists. 

Many people avoid breakfast when on a keto diet, as they wait until they become breakfast but that does not have to be the case. Having breakfast allows you to start your day with something rich protein and healthy.

As mentioned before, processed cereal is off the cards, so here are some alternatives to cereal, along with their keto ingredients if you are missing your cereal.

Keto diet Low Carb Waffles

Low Carb Waffles  

( 121 calories, 2.5g of net carbs, 20g protein and grain free )

Keto Ingredients

  • Egg whites
  • Whole egg
  • Coconut Flour
  • Milk
  • Baking powder
  • Stevia

Directions

Whip two egg whites until they are stiff. Use a hand mixer, an egg beater, or I whisk if you want an arm workout. Next, use your stiff peaks, stir it into the coconut flour, milk of choice, not fat-free or low fat, baking powder, sweetener, and either one whole egg or one egg white. It just depends on how much fat you want in your waffles. After, you have been stirred it to perfection, heat up your waffle iron and grease or spray it with nonstick spray. Pour in the batter, and cook in the waffle iron until browned, for only 3-4 minutes then finally pull it out. Put any keto food on top as desired then eat!

Below is a recipe for if you have a little bit more time in hand and are not allergic to nuts. The almond can be replaced through.

Flourless egg and cottage cheese Savory Breakfast Muffins

Keto Ingredients

  • Eggs
  • Green onion
  • Hemp seeds
  • Almond meal
  • Cottage cheese
  • Parmesan cheese
  • Baking powder
  • Flaxseed meal
  • Yeast flakes
  • Salt
  • Spike seasoning

Grab a big bowl and mix together the almond meal, raw hemp seed, flax seed meal, nutritional yeast, baking powder, salt and spike seasoning (if using). In a different smaller bowl, beat the eggs and stir in the cottage and sliced green onions. Next, stir the wet ingredients into the dry ingredients until they are well-mixed. Scoop the mixture into the sprayed muffin cups until they are nearly full. Cook at 375F/190C for about 30 minutes, or until the muffins are firm and browned. Serve piping hot.

Dinner Recipes

Just because you are on a keto diet, does not mean you still cannot continue having great meals. Before you start reading about the delicious dinners, while being on keto diet you'll need good supplements. We reviewed the Kegenix Prime Weight Loss Supplement that would help you kickstart the ketosis.

There are over fifty keto recipes in the world to choose from, so there is hundred per cent chance you will find the right recipe for yourself.  Keto diets are mostly about showing mindfulness before when you are choosing what to eat, ideally going for healthy fats and low carbs.

Here are three of the many keto dinner recipes to get you on your way to reaching ketosis and what better way to start with then a pizza recipe. 

Keto dinner Grilled Chicken and Spinach Pizza

Keto Grilled Chicken and Spinach Pizza 

Keto Ingredients

  • 1 boneless skinless chicken breast
  • ½ tablespoon Olive oil
  • 1 clove garlic, minced
  • ½ cup half & half or heavy whipping cream
  • ¼ tsp xanthan gum (thickener found near the yeast or sweetener aisle)
  • 1 cup fresh spinach, roughly chopped
  • ½ cup part skim shredded mozzarella
  • Sea salt & pepper (to taste)
  • 1 recipe of keto Fathead Pizza Dough

First, Sauté the chicken in a skillet over medium heat until done. Remove it, and set aside. Next, add garlic and xanthan gum, xanthan gum is not as expensive as it sounds, to the skillet and bring to boil. Reduce to simmer when the sauce begins to thicken. Bring the spinach into the mix by folding it and cooking until it is wilted. After, spread the sauce or spinach mixture onto your cooked pizza crust, spread your chicken and shredded cheese on top. Bake for five minutes until the cheese is melted. If your oven is not still hot after making the dough or pre-heated bake for 10 minutes instead. Finally, allow cooling then serve.

keto dinner Jalapeno Cheddar Burgers (Turkey or Beef)

Jalapeno Cheddar Burgers (Turkey or Beef) 

Keto Ingredients:

  • 28 oz lean turkey or beef (Not extra lean)
  • 2 tablespoons finely minced onion
  • salt & pepper to taste
  • 4 tablespoons cream cheese
  • 2 oz. shredded cheddar cheese
  • ¼ teaspoon garlic powder
  • 1 fresh jalapeno pepper (diced (seeds removed if you prefer less spice)
  • 1 tablespoon olive oil
  • Rolls & Toppings as desired

A really easy recipe to follow. Pre-heat the grill to medium or even to broil on high. Follow this up by, using a small bowl combine cream cheese, cheddar cheese, garlic powder and diced jalapeños. Next, combine meat, salt and pepper and the minced onion. After, divide meat into four even slices (7oz each). Take ¼ of the cream cheese mixture and squash it into a pancake shape. Wrap your desired meat around the cheese, turkey or beef, making sure the mixture is completely covered. Sprinkle each burger with a little bit of olive oil.

To Grill: Grill the burgers for 6-7 minutes flipping them to cook both sides until the burger is cooked through. If cooking with turkey, the temperature should reach an internal temperature of 165 degrees and beef should reach 160 degrees F.

To Broil: Cover the pan in foil and place burgers above for approximately 6’’ from the boiler. Broil for 5-6 minutes on each side until completely cooked. Depending on the meat use, refer to the temperature signatures above.

keto diet Salmon with Olive-Pistachio Tapenade and Tomatoes

Salmon with Olive-Pistachio Tapenade and Tomatoes 

  • Keto Ingredients ½ cup green olives, pitted
  • 1/3 cup pistachio nuts, shelled
  • 15 oz. salmon fillets
  • 10 oz. cherry tomatoes with stems
  • ½ tbsp dried thyme
  • ¼ cup fresh dill, chopped
  • ¼ cup olive oil
  • salt and pepper, to taste

Start by pre-heating the oven at 350F (180C). With a chopping board begin to chop the olives and pistachios finely and pour into a small bowl. Add a drop of olive oil to the bowl and stir well to combine. Put the fish on a baking tray, while spreading the olive mixture around and between the fillets. Using a separate baking dish, put the tomatoes on and add salt, pepper and thyme to them then sprinkle with olive oil. Cook both the tomatoes and fish for 15 minutes until the fish is non-transparent. Finish it off with dill and then serve.

They are also various small snacks you can enjoy alongside your meals mentioned, such as sugar-free peanut butter, guacamole and pork rinds.

There is everyone you need to know about what you can and cannot eat on a keto diet with some mouthwatering meals to try as well. You now know a lot of more keto diet ingredients to use while cooking and keto foods which will hopefully help you stick to a keto diet. Going on a keto diet has never been easier or tastier.

Below is a bonus recipe, because after dinner you will need something sweet in your life. 

keto dessert Keto Pancakes with Berries and Whipped Cream

Keto Pancakes with Berries and Whipped Cream

Keto Ingredients

  •  4 eggs
  • 7 oz. cottage cheese
  • 1 tbsp ground psyllium husk powder
  • 2 oz. butter or coconut oil

Toppings: ½ cup fresh raspberries or fresh blueberries or fresh strawberries .1 cup heavy whipping cream

Grab a medium sized bowl, add eggs, cottage cheese and ground psyllium husk powder and mix them all together. Let it sit for 5-10 minutes so it thickens. Heat up the butter or oil in a non-skillet. Next, fry the pancakes, starting from low, and building up to medium for 3-4 minutes each side. However, avoid making them too big as it will make them hard to flip. In a separate bowl add a cup of heavy whipping and whip it until soft peaks form. Finally, serve the pancakes with the option of whipped creams and berries to top it all off.

About the Author Cathy

EHI Primary Care is run by Cathy, a 20-something fitness guru and yoga enthusiast. This is my blog, where I cover all sorts of topics around my healthy lifestyle.

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