When you’re starting (or restarting) a keto diet, it’s easy to get caught up in restriction mode. Success on keto is, however, not just about what you cut out: it’s about what you choose to eat instead. 

The right food choices can make or break your keto experience. Eating satisfying, nutrient-rich meals isn’t just better for your energy and metabolism. It also helps you stay consistent, which is half the battle when life gets busy or motivation runs low. 

Instead of focusing on all the restrictions, let’s flip the script and talk about the satisfying, delicious foods that should be part of your keto diet food list.

Meals on Keto: What Your Plate Should Look Like When You’re in Ketosis

One of the easiest ways to stay on track with keto is to think in terms of what your plate should look like. Here’s a simple breakdown to guide you:

• Half the plate: healthy fats like avocado, olive oil, ghee, nuts, seeds, or full-fat dairy

• One-quarter: protein such as eggs, chicken, salmon, ground beef, or tofu

• One-quarter: low-carb veggies like spinach, broccoli, cauliflower, or zucchini

This kind of meal setup reflects the typical macronutrient distribution on a standard ketogenic diet:

• 70–80% fat

• 10–20% protein

• 5–10% carbohydrates

Most people aim to keep net carbs at around 20–25 grams per day to maintain ketosis. It’s worth noting that while keto is a form of low-carb eating, not all low-carb diets are keto.

Transitioning into keto doesn’t have to mean going all-in from day one. Many ease into the process by gradually adapting keto over time or by using supplements that mimic early ketosis.

9 Keto Must-Haves You Can (And Should) Eat to Stay in Ketosis

Keto isn’t about eating less; it’s about eating smarter. The more satisfying your meals are, the easier it is to stay consistent and keep your body in ketosis. Thankfully, keto offers an incredible variety of foods that are both tasty and nutrient-dense.

1. Seafood

Seafood is a keto powerhouse: it’s naturally low in carbs, rich in healthy fats, and packed with high-quality protein.

Fatty Fish

These fish are particularly valuable because they deliver both protein and fat in one delicious package. 

• Salmon

• Mackerel

• Sardines

• Anchovies

• Tuna

Shellfish

While lower in fat than their finned counterparts, shellfish are incredibly nutrient-dense and still virtually carb-free.

• Shrimp

• Crab

• Lobster

• Mussels

• Oysters

2. Meat and Poultry

Meat and poultry are foundational to keto because they’re high in protein and fat with zero carbs.

Red Meat

Red meats are naturally fatty (which is a good thing on keto) and provide iron, zinc, and B vitamins.

• Grass-fed beef

• Lamb

• Pork

• Bacon (look for nitrate-free, sugar-free options)

Poultry

Lean cuts like chicken breast are okay, but fattier cuts (especially with skin) are more keto-friendly.

• Chicken (thighs, wings, whole bird)

• Turkey

• Duck

Organ Meats

Organ meats are nutritional powerhouses loaded with vitamins A, B12, and iron.

• Liver

• Kidney

3. Eggs

Eggs are practically made for keto. They’re affordable, versatile, and deliver the perfect fat-to-protein ratio, especially when you don’t skip the yolks.

• Whole eggs in any style: boiled, scrambled, poached, fried

• Egg yolks: nutrient-dense and rich in choline and fat-soluble vitamins

4. Dairy

High-fat dairy can be a delicious and easy way to boost your fat intake on keto. Just make sure you stick to full-fat, low-carb varieties.

High-Fat Options

These are your go-to dairy staples that pack the most fat per serving and have virtually no carbs.

• Full-fat cheeses: cheddar, brie, mozzarella, goat cheese, blue cheese

• Heavy cream

• Butter

• Ghee (clarified butter, great for high-heat cooking)

Greek Yogurt

Stick with plain, unsweetened, full-fat varieties.

• Plain, full-fat only (not the flavored or low-fat versions)

5. Nuts and Seeds

Nuts and seeds deliver healthy fats, a bit of protein, and fiber to help keep you full between meals.

Best Nut Choices These keto-friendly nuts are lower in carbs and rich in beneficial fats.

• Macadamias

• Pecans

• Walnuts

• Brazil nuts

Seed Options Great for smoothies, baking, or sprinkling on salads and yogurt.

• Chia seeds

• Flaxseeds

• Hemp hearts

• Pumpkin seeds

6. Healthy Fats and Oils

These are pure fat sources that directly support ketone production while providing the bulk of your daily calories on keto.

Cooking Oils Use these for sautéing, roasting, or drizzling over finished dishes.

• Coconut oil (great for high-heat cooking)

• Olive oil (best for dressings or low to medium heat)

• Avocado oil (neutral taste, heat-stable)

• MCT oil (rapidly absorbed, often added to coffee or smoothies for an energy boost)

Whole Fat Sources

These whole foods provide healthy fats along with fiber, potassium, and other nutrients that processed oils can’t offer.

• Avocados

• Olives

7. Low-Carb Vegetables

Low-carb vegetables are packed with essential nutrients and fiber while keeping net carbs minimal, making them the perfect way to add volume, color, and micronutrients to your keto meals.

Leafy Greens Perfect as salad bases, stir-fry additions, or wraps.

• Spinach

• Kale

• Arugula

• Lettuce (romaine, butter, iceberg)

• Swiss chard

Cruciferous Vegetables These pack a nutritional punch and work great roasted, steamed, or sautéed.

• Broccoli

• Cauliflower

• Brussels sprouts

• Cabbage

Other Keto-friendly Veggies These options are also great for adding texture, color, and variety to your plate.

• Asparagus

• Zucchini

• Bell peppers (especially green, which are lower in carbs)

• Mushrooms

• Cucumber

8. Keto-Friendly Beverages

Staying hydrated is essential on keto, especially early on when your body flushes out extra water. These drinks keep you refreshed and carb-free, with some even providing additional healthy fats to help you hit your keto macros. 

Zero-carb Options Go-to choices for daily hydration and routine.

• Water (still or mineral)

• Sparkling water (unsweetened)

• Black coffee (or bulletproof coffee for added fats)

• Plain tea (herbal, green, black)

Enhanced Options These add flavor, electrolytes, or fats to support your keto goals.

• Bulletproof coffee (coffee blended with butter or MCT oil)

• Bone broth (great for electrolytes and gut health)

• Unsweetened almond milk or coconut milk (read labels carefully—avoid added sugars)

Incorporating liquid options like these can complement your keto plan or even form the basis of a more specialized, low-carb liquid keto diet for those seeking accelerated results. Many people also pair keto with intermittent fasting to boost results, though it’s not required for success.

9. Condiments, Herbs, and Spices

Cutting carbs doesn’t mean you have to eat bland food. Herbs, spices, and clean condiments can bring meals to life, and many offer anti-inflammatory or antioxidant benefits in addition to their flavor. The following options add bold taste without the carbs (as long as you read the labels).

• Mustard (Dijon, yellow, spicy brown)

• Mayonnaise (look for avocado oil or olive oil-based versions without added sugar)

• Fresh herbs: basil, parsley, cilantro, thyme, rosemary

• Spices: turmeric, cinnamon, paprika, cumin, garlic powder, chili flakes

Foods to Cut from Your Keto Diet Food List

Getting into ketosis is one thing; staying there is another. While adding the right foods is important, avoiding the wrong ones is just as crucial. It’s not uncommon to assume one “off” meal won’t hurt, but keto isn’t so forgiving when it comes to carb overload.

The biggest culprits aren’t the obvious sugar bombs; they’re the sneaky, seemingly “healthy” choices. Staying in ketosis often comes down to spotting these less obvious carb sources. Below are the main foods to steer clear of.

• High-carb staples: grains, bread, pasta, rice, potatoes, and other starchy foods that form the foundation of traditional diets

• Sugary foods: all forms of sugar, honey, maple syrup, most fruits, fruit juices, and any sweetened products

• Processed foods: most packaged snacks, protein bars (even "keto" ones), low-fat products, and processed meal replacements

• Hidden carb sources: condiments, sauces, "healthy" foods with added sugars, and restaurant preparations with hidden starches

Make Keto Easier with This Free Keto Diet Food List

Following a keto diet is about learning how to fuel your body in a way that feels sustainable, satisfying, and supportive of your goals. 

Yes, it takes some adjustment at first. You’ll read more labels, rethink your go-to meals, and maybe feel a bit unsure when everyone else is reaching for the breadbasket. But with the right food choices on your plate and a clear understanding of what to avoid, you’ll find your rhythm.

So, whether you’re easing in or diving deep, let this guide be your practical roadmap. To make it even easier, download our free keto food list PDF.

FAQs About Keto Food Options

What Veggies Can You Eat on Keto?

Stick with non-starchy, low-carb vegetables, especially ones that grow above ground. The best vegetables to eat on keto include spinach, kale, broccoli, cauliflower, zucchini, asparagus, bell peppers, and mushrooms.

What Are the Best Keto Meats?

The best choices are fatty, unprocessed cuts with zero carbs, such as grass-fed beef, pork, lamb, bacon (sugar-free), chicken thighs (with skin), and organ meats like liver.

What are Some Good Fatty Foods for Keto?

Look for whole-food fat sources like avocados, nuts (macadamias, pecans), seeds (chia, flax), olives, full-fat dairy (cheese, heavy cream), and oils like olive, coconut, and MCT (medium-chain triglyceride) oil.