The first thing to remember is that despite having a ‘restrictive’ reputation, there are many things that you can eat on keto.

Want to put a ketogenic diet shopping list together? Then here are some tables showing a list of suitable foods.

Dairy Foods 

Milk contains too many sugars in the form of lactose, but aside from that most dairy foods are ideal.

ButterCheese
Clotted CreamCottage cheese
CreamCreme cheese
Creme fraicheGhee
QuarkSour cream
Whipped creamYogurt

Eggs, Meat, and Poultry

You can include all meat and poultry in a keto plan– preferably a wide variety of cuts, including bone-in meats.

BaconBeef – all cuts
ChickenDuck
EggsFermented Meats (prosciutto, salami)
HamLamb
MuttonPork
TurkeyVenison and wild game

Fats and Oils

While any fat is technically suitable for a ketogenic diet, it’s better to avoid industrial vegetable oils.

Here are some healthy fat sources:

Avocado OilButter
Coconut OilExtra Virgin Olive Oil
GheeGoose Fat
LardMacadamia Nut Oil
Red Palm OilTallow

Fish

There are countless edible fish and here are some of the commonly available ones.

Anchovy*Bream
CarpCatfish*
CodFlounder
HaddockHalibut
Herring*Mackerel*
Sardines*Salmon*
Swordfish**Tilapia*
Trout*Tuna**

*Best sources of omega-3  **High in both omega-3 and mercury

Fruit (low sugar)

Since ketogenic diets require carbohydrate intake to be very low, most fruits are unsuitable.

However, there are plenty of low sugar fruits that are perfectly fine in moderation.

AvocadoBlackberries
BlueberriesBoysenberries
CoconutCranberries
LemonLime
OlivesRaspberry
RhubarbSalmon berry
StrawberryTomato

There are also many different types of berries which are okay in moderation; 

Nuts

Most nuts are great for a ketogenic diet, but cashews, chestnuts, and pistachios are too high in carbohydrate.

Nuts are very energy-dense, so a handful should be enough (1 ounce/28grams)

Here are the best low-carb choices:

AlmondsBrazil Nuts
HazelnutsMacadamia
PeanutsPecan
Pine NutsWalnuts

Seeds

Personally, I’m not a fan, but seeds are also a reasonably nutritious option for keto diets.

Aim for about a handful / 1 ounce / 28 grams.

Chia SeedsFlaxseeds
Hemp SeedsPumpkin Seeds
Sesame SeedsSunflower Seeds

Shellfish and Seafood

AbaloneClams
CocklesCrab
EelLobster
MusselsOysters
ShrimpScallops
Sea SquirtSquid

Vegetables Suitable For Keto

Generally speaking, lower carb veggies should be the focus: calciferous veg and leafy greens. The plants that grow above ground have the lowest carb count, while vegetables growing underground tend to have more. However, a small amount of below ground vegetables should be okay if you factor them into your total carb count.

ArtichokeAsparagus
Beet GreensBell Peppers
Bok ChoyBrocolli
Brussels SproutsCabbage
CauliflowerCelery
ChivesCucumber
EggplantGreen Beans
Green OnionKale
KohlrabiLeek
LettuceMushrooms
RadishRed Cabbage
RutabagaSeaweed
Spaghetti SquashSpinach
Swiss ChardTomato
TurnipZucchini

Key Point: As shown above, ketogenic diets might restrict some foods — but there is still a great deal of choice.

Source : By Michael Joseph, MSc