Clean Keto Food List for Beginners

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Cross Training For Runners
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David Dack

Looking for a clean keto food list for beginners? Then my 7-day keto meal guide should get you started on the right foot.

But a little bit about myself first.

If you’ve been following my blog as well as my Pinterest feed over the past few months, you’ll have noticed my increasing obsession with the ketogenic diet.

I tried this fantastic diet last year on a whim, and after a few weeks in, not only that I lost most of the pounds I gained that winter in record timing, but I also felt my best in a long time.

Going high-fat, low-carb was a complete game-changer.

But here’s the tricky part.

Coming up with a delicious, satisfying, yet keto-approved daily menu can be tricky.

It’s in fact, something I struggled with a lot.

I know I’m not alone.

I bet that anyone who tries the keto diet for the first time faces the same challenges—unless they were fortunate.

If you to ensure keto eating success, then you’re in the right place.

In today’s article, I’ll share with you a list of clean  a simple 7-day keto eating plan that will put you on the path to success.

Once you finish going through it, you’ll be looking forward to meals, and enjoying what you eat.

But first things first, let’s do a quick recap of the keto diet and what is it all about.

What’s The Ketogenic Diet

The ketogenic diet is a high-fat, low-carb nutrition plan gets you into ketosis: a metabolic state in which your body taps into fat as a primary energy source instead of carbohydrates (glycogen).

But it’s not as simple as it sounds.

Reaching ketosis ain’t easy—and staying in it requires sticking to a daily keto-friendly diet with no more than 20 grams of carbs a day.

That can be quite challenging, especially for a low carb diet newbie.

To make this happen, you’ll need to stick to a diet consisting of lots of healthy fats, moderate protein, and little to no carbs.

Roughly two-thirds of your entire eating plan should come from fats.

Just keep in mind that just before you make the full switch to the ketogenic lifestyle, you’ll experience  a set of ketosis symptoms.

You’ll want to plan your meals around healthy oils, eggs, fish, nuts, non-starchy veggies, seeds, and some lower-carb fruits.

Check the complete list here.

Let’s delve deeper into what foods to eat and what to avoid on the keto diet.

Note – Ketosis Is Not Created Equal

Keep in mind that everyone’s body works differently.

You might be able to reach ketosis by eating roughly 30 grams of carbs.

All while, others may need to reduce their carb intake to 10 or fewer grams per day to be successful.

P.S. You can consider a *healthy keto food delivery* first to try out new dishes.

food for keto meal plan



Clean Keto Food List for Beginners

Here’s the list of keto diet food list I promised.

Keto Food Diet List  – The Healthy Oils

Oils are a great source of healthy fats—as long as you pick the right ones.

Whether you’re adding them to your salads, cooking with them, or using them for dips, you can’t go wrong with healthy oils.

Healthy fats are great because they make up the base of the keto diet, helping you reach and stay in ketosis.

They’re also super healthy.

For instance, some oils, such as coconut oil and olive oil, have been shown to help in weight loss, reduce blood pressure, and even alleviate symptoms of some common chronic diseases.

Fat is essential to body function, but it can also cause more harm than good if you’re reaching for the wrong type.

I hate to break it to you, but saturated fats, the type found in processed pretzels, potato chips, cookies, and processed foods do not make the cut.

Avoid them at all times.

You also need to cut hydrogenated fats, such as vegetable oils.

Instead, make sure to consume plenty of the following:

  • Olive oil
  • Avocado oil
  • Coconut oil
  • Cocoa butter
  • Duck fat
  • Ghee
  • Non-hydrogenated lard
  • MCT oil
  • Red Palm Oil
  • Sesame Oil
  • Walnut Oil
  • Macadamia oil
  • Tallow
  • Palm Shortening

 Keto Food Diet List  -The Dairy Products

Dairy is such an integral part of the keto diet for runners that it gets its own category on the food pyramid.

It’s also a great source of protein and vitamin D.

Most dairy is keto-approved, but make sure to go for full-fat items.

Harder cheeses usually contain fewer carbs.

These are a great source of healthy fats, protein, and calcium.

Remember that some dairy has additional carbs in it, so be careful.

Add the following dairy products to your keto menu:

  • Cheese
  • Eggs
  • Cottage cheese
  • Butter
  • Heavy whipping cream
  • Cream cheese
  • Sour cream
  • Nut milk
  • Plain Greek yogurt

Additional resource – Macros for runners

Keto Food Diet List – The Meats

While lean protein takes drastically less space in a keto eating plan than fats, you’d still need to consume enough of it to ensure cellular functioning.

Quality is key.

When you choose quality, your body will absorb these healthy fats with minimum dire consequences.

I’d recommend that you go for organic, pasture-raised, and grass-fed meats whenever possible.

What’s more?

Consume fattier cuts of meats whenever possible, especially the ribeye, pork belly, etc.

But be warned.

Although meats are some of the best keto foods, too much protein can hamper ketosis, so pay attention to your portions.

Add to cart the following lean protein sources:

  • Chicken
  • Beef
  • Turkey
  • Pork
  • Lamb
  • Venison
  • Alligator
  • Bison
  • Bear
  • Deer
  • Veal
  • Elk
  • Duck
  • Goat
  • Sheep
  • Turkey
  • Goose
  • Wild boar
  • Rabbit
  • pheasant
  • Quail
  • Reindeer
  • Kangaroo
  • Lamb
  • Snake (if that’s your thing)

Check the ingredients for the following cured and premade meats

  • Sausage
  • Hot dogs
  • Salami
  • Bacon
  • Pepperoni
  • Deli meat

Additional resource – Can you run a marathon on keto

Keto Food Diet List  – The Organ Meats

Usually regarded as a second-grade type of meat in the western world, organ meats have an amazing nutritional profile.

Also known as offal, organ meats are the organs of the animals raised mostly for their meat, eggs, and milk.

The most common types include the heart, kidneys, livers, tongue, brain, tripe, and gizzards.

Organ meat is incredibly nutritious and boasts a host array of health benefits.

These meats used to be a significant part of our ancestor’s diets, providing a substantial nutritional advantage to groups of people who rarely had access to nutrient-dense foods.

It also happens to be super keto-friendly. However, some types contain varying amounts of carbs, so pay attention.

Add to cart the following items:

  • Liver
  • Heart
  • Kidney
  • Gizzards
  • Bone marrow
  • Tripe
  • Tongue

Keto Food Diet List – The Seafood

Besides organ meats, seafood might be the most nutrient-dense food you can eat.

Seafood options such as tuna, shrimp, crab, and scallops are low carb options that work very well on the keto diet.

They are also leaner than red meats, boasting less saturated fat and cholesterol.

What’s more?

Seafood is also a great source of healthy fats like omega-3 fatty acids, which are vital for heart and brain health as well as other vital nutrients like protein and selenium.

Try to consume fatty fish, wild-caught, if possible.

Add to cart the following:

  • Sardines
  • Wild salmon
  • Shrimp
  • Mackerel
  • Tuna crab
  • Cod
  • Mussels
  • Caviar
  • Crab
  • Abalone
  • Shrimp
  • Squid
  • Lobster
  • Clams
  • Scallop
  • Anchovies
  • Oysters
  • Haddock
  • Bass
  • Eel
  • Herring
  • Flounder
  • Rockfish
  • Mahi Mahi
  • Halibut
  • Perch
  • Red snapper
  • Turbot
  • Tilapia
  • Grouper
  • Sole

Additional resource – Magnesium for runners

Keto Food Diet List  – The  Vegetables

A great source of vitamins, antioxidants, and fiber, vegetables are the foundation of healthy eating—the ketogenic diet is no exception.

But not all veggies are keto-friendly.

As a rule, starchy, high-carb, choices are off-limits.

These include all veggies grown below ground such as beets, yams, carrots, turnips, sweet and regular potatoes.

Instead, opt for non-starchy veggies.

These score high on vitamins, fiber, minerals, antioxidants, and so much more.

The only non-starchy veggies to avoid are ones that you’re allergic to or those that upset your digestive tract.

Here is the list of veggies listed from the lowest to the high carb content per serving.

  • Mushrooms
  • Spinach
  • Artichokes
  • Bok Choy
  • Cabbage
  • Chicory Greens
  • Endives
  • Garlic
  • Leeks
  • Chives
  • Cucumber
  • Dandelion Greens
  • Fennel
  • Kohlrabi
  • Parsley
  • Jicama
  • Mustard Greens
  • Okra
  • Onions
  • Cauliflower
  • Cabbage
  • Kale
  • Watercress
  • Radicchio
  • Scallion
  • Swiss Chard
  • Turnip Greens
  • Pumpkin
  • Rhubarb
  • Seaweed (all sea vegetables)
  • Shallots
  • Romaine Lettuce
  • Celery
  • Brussel sprouts
  • Zucchini
  • Broccoli

Fermented vegetables

  • Sauerkraut
  • Kimchi

Additional resource – Keto recipes for low carb eating

Keto Food Diet List  – The Fruits

Although fruits pack a lot of nutrients, their carb content makes them a no-no on the keto diet.

You don’t have to give up fruit on the ketogenic diet, but go for lower-carb options, and there is plenty of low-sugar, and thus low carb fruits worth including in your diet.

Some of these options are full choke of antioxidants, help stabilize blood sugar levels, etc.

Also, pay attention to portion sizes to avoid going overboard on carbs.

Add to cart the following:

  • Avocadoes (yes, it’s a fruit!)
  • Blackberries
  • Blueberries
  • Strawberries
  • Raspberries
  • Lemon
  • Limes
  • Coconut

Additional resource – Low Carb Veggies

Keto Food Diet List  – The Drinks

If you’re a coffee addict—just like me—then rest assured that you don’t have to give up your morning expresso on the keto diet.

There’s a thing known as keto coffee.

This tutorial shows you how to make it the right way.

For more taste without the carbs, try blending your coffee with MCT oil or coconut oil.

My best recommendation is to keep it simple and stick to mostly water.

You can add some flavor if you want to with lemon/lime juice or stevia-based flavorings.

Add to cart the following drinks to your diet:

  • Unsweetened Coffee
  • Keto coffee
  • Almond coffee
  • Broth (vegetables, chicken, beef, bone)
  • Herbal Teas
  • Sparkling Mineral Water
  • Water
  • Coconut Milk
  • Seltzer Water

Keto Food Diet List  – The Nuts and Seeds

Nuts and seeds are a fantastic source of healthy fats and protein on the keto diet.

They’re also great for a snack on the go as well as a tasty and crunchy addition to any meal, especially salads.

Stick to fattier nuts like almonds and macadamias.

Roast them to get the most out of them.

Be careful of their calorie content.

They can rack up quite fast.

If you’re trying to lose weight, too much of the stuff may derail and compromise your efforts.

These also may contain various amounts of carbs so watch out.

I hate to break it to you, but peanuts are not from this family.

They’re legumes and should be avoided on the keto diet.

Grab the following at the store:

  • Almonds
  • Macadamia nuts
  • Hazelnuts
  • Pistachios
  • Pecans
  • Pumpkin seeds
  • Cashews
  • Walnuts
  • Sesame seeds
  • Pine nuts
  • Sunflower seeds
  • Psyllium seeds
  • Chia seeds
  • Walnuts
  • Hemp seed

Keto Food Diet List  –  Keto-Friendly Condiments

Finding ketogenic approved condiments for some extra flavor can be tricky.

Not all condiments make the keto cut.

BBQ sauce, ketchup, and many salad dressings have lots of extra sugar.

So pay attention to labels and choose sugar-free options.

Or, better yet, make your own low-carb condiments.

Add some flavor to your meals using the following:

  • Olive oil mayonnaise
  • Unsweetened ketchup
  • Mustard
  • Oil-based salad dressings
  • Vinegar
  • Salsa
  • Mao
  • Guacamole
  • Aioli
  • Hot sauce
  • Sugar-free dry rubs

Additional resource – Best sources of electrolytes for runners

Clean keto food list for beginners – The Conclusion

There you have it.

The above clean keto food list for beginners  is all you need to get started on the low carb path and ensure success in the process.

You need to show up, get the ingredients, and start cooking.

The rest is just detail.

Thank you for dropping by.

Please feel free to leave your comments and keto meal recipe ideas in the section below.

In the meantime, keep eating healthy.


David D.

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