In Keto Diet What Can I Sub for Cottage Cheese
- Which Foods Should I Eat on a Keto Diet?
- Which Foods Should I Avoid on a Keto Diet?
- Carbs in Common Keto Foods
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- Carbs in Animal products
- Carbs in Vegetables
- Carbs in Fruit
- Carbs in Nuts & Seeds
- Carbs in Condiments & Other Foods
- Which Fats Are Healthy on a Keto Diet?
- Good Sources of Protein on a Keto Diet
-
- Protein in Meat, Fish and Seafood
- Protein in Eggs and Dairy
- Protein in Nuts and Seeds
- Protein in Vegetables, Fruits and Other Foods
- Keto Food Pyramid
Following a healthy, low-carb diet can seem challenging, especially if you're new to it. But once you learn a few simple rules, you'll be surprised how easy it is to follow the keto way.
This is our quick guide to keto-friendly foods that will help you make the right choices, whether your goal is to lose weight or manage a health condition such as type 2 diabetes, insulin resistance, Parkinson's, Alzheimer's or epilepsy.
Which Foods Should I Eat on a Keto Diet?
KetoDiet is not just about losing weight at any cost; it's about adopting a healthier lifestyle. Contrary to common misconceptions, the ketogenic diet doesn't revolve around bacon, eggs and cheese. No matter how low the carb count is, always pay attention to food quality and prirotize real food. A well formulated ketogenic diet should include a variety of whole foods — meat, fish, seafood, eggs, nuts, full-fat dairy, vegetables and occasionally some fruit such as berries.
Which Foods Should I Avoid on a Keto Diet?
On a classic ketogenic diet your daily carb limit will be between 20 to 25 grams of net carbs (or 30 to 50 grams of total carbs). This means that you will need to avoid all high carb foods including grains (rice, bread, cereal, pasta, etc), potatoes, sugar, most legumes and fruits. Additionally, you should avoid or minimize the consumption of processed foods and inflammatory fats.
In our KetoDiet App it easy to follow a low-carb diet. Apart from daily tracking, you'll find hundreds of low-carb recipes, guides and expert articles — all you need to follow a healthy keto diet in one place.
Below is a detailed list of the most common low-carb foods recommended for the ketogenic diet.
EAT Freely
Grass-fed and wild animal sources
- grass-fed meat (beef, lamb, goat, venison), wild-caught fish & seafood (avoid farmed fish), pastured pork and poultry, pastured eggs, gelatin, ghee, butter - these are high in healthy omega 3 fatty acids (avoid sausages and meat covered in breadcrumbs, hot dogs, meat that comes with sugary or starchy sauces)
- offal, grass-fed (liver, heart, kidneys and other organ meats)
Healthy fats
- saturated fats (lard, tallow, chicken fat, duck fat, goose fat, clarified butter (ghee), butter, coconut oil and MCT oil)
- monounsaturated fats (avocado oil, macadamia oil and olive oil)
- polyunsaturated fats: omega 3 fatty acids, especially from animal sources (fatty fish and seafood)
- You can find a complete guide to fats & oils in my post here. (which oils and fats are ideal for cold use, which for high-heat cooking and which to avoid)
Non-starchy vegetables and mushrooms
- leafy greens (Swiss chard, bok choy, spinach, lettuce, chard, chives, endive, radicchio, etc.)
- some cruciferous vegetables like kale (dark leaf), kohlrabi, radishes
- celery stalk, asparagus, cucumber, summer squash (zucchini, spaghetti squash), bamboo shoots
- mushrooms (white, brow, Portobello, shiitake, chanterelle, etc)
Fruits
- avocado
- coconut
- rhubarb
- olives
Beverages and Condiments
- water (still), coffee (black or with cream or coconut milk), tea (black, herbal)
- pork rinds (cracklings) for "breading"
- mayonnaise, mustard, pesto, bone broth (make your own), pickles, fermented foods (kimchi, kombucha and sauerkraut (make your own) - best homemade with no additives (my recipes for home-made condiments are here)
- all spices and herbs, lemon or lime juice and zest
- whey protein (beware of additives, artificial sweeteners, hormones and soy lecithin), egg white protein and gelatin (grass-fed, hormone free)
Eat Occasionally
Vegetables and Fruits
- some cruciferous vegetables (white and green cabbage, red cabbage, cauliflower, broccoli, Brussels sprouts, fennel, turnips, rutabaga / swede)
- nightshades (eggplant, tomatoes, peppers)
- some root vegetables (parsley root), spring onion, leek, onion, garlic, winter squash (pumpkin)
- sea vegetables (nori, kombu), okra, bean sprouts, sugar snap peas, wax beans, globe or French artichokes, water chestnuts
- berries (blackberries, blueberries, strawberries, raspberries, cranberries, mulberries, etc.)
Grain-fed animal sources and full-fat Dairy
- beef, poultry, eggs and ghee (avoid farmed pork, it's too high in omega 6 fatty acids)
- dairy products (plain full-fat yogurt, cottage cheese, heavy cream, sour cream, cheese) - avoid products labeled "low-fat", most of them are packed with sugar and starch that will only stimulate your appetite. You can read more in this post: Dairy on a Ketogenic Diet.
- bacon - beware of preservatives and added starches (nitrates are acceptable if you eat foods high in antioxidants)
Nuts and seeds
- macadamia nuts (very low in carbs, high in monounsaturated fats)
- pecans, almonds, walnuts, hazelnuts, pine nuts, flaxseed, pumpkin seeds, sesame seeds, sunflower seeds, hemp seeds, chia seeds
- brazil nuts (beware of very high level of selenium - don't eat too many of them!)
- You can read more in this post: Nuts & Seeds on a Ketogenic Diet, and in this post: Is Flaxseed Healthy?
Fermented soy products
- if eaten, only non GMO and fermented soy products such as Natto, Tempeh, tamari (gluten-free soy sauce) or paleo-friendly coconut aminos
- Edamame (green soy beans), black soybeans - unprocessed
Condiments
- healthy zero-carb sweeteners (Stevia, Swerve, Erythritol, etc.)
- thickeners: arrowroot powder, xanthan gum (keep in mind xanthan gum is not paleo-friendly - some people following the paleo diet use it, as you only need a very little amount)
- sugar-free tomato products (puree, passata, ketchup)
- cocoa and carob powder, extra dark chocolate (more than 70%, better 90% and beware of soy lecithin), cocoa powder
- beware of sugar-free chewing gums and mints - some of them have carbs from sugar alcohols like sorbitol, maltitol and xylitol that may raise blood sugar and cause digestive issues
Some Vegetables, Fruits, Nuts and Seeds with Average Carbohydrates - depends on your daily carb limit
- root vegetables (celery root, carrot, beetroot, parsnip and sweet potato)
- watermelon, Cantaloupe / Galia / Honeydew melons
- pistachio and cashew nuts, chestnuts
- Only very small amounts, better avoided completely: apricot, dragon fruit (Pitaya), peach, nectarine, apple, grapefruit, kiwifruit, kiwi berries, orange, plums, cherries, pears, figs (fresh)
Alcohol
- dry red wine, dry white wine, spirits (unsweetened) - avoid for weight loss, only for weight maintenance
Avoid Completely
Food rich in carbohydrates, factory-farmed meat and processed foods
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Any foods with added sugar. Avoid sweeteners that raise blood sugar, cause insulin spikes, stimulate your appetite and kick you out of ketosis.
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All grains, even whole meal (wheat, rye, oats, corn, barley, millet, bulgur, sorghum, rice, amaranth, buckwheat, sprouted grains), quinoa and white potatoes. this includes all products made from grains (pasta, bread, pizza, cookies, crackers, etc.) sugar and sweets (table sugar, HFCS, agave syrup, ice creams, cakes, sweet puddings and sugary soft-drinks).
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Factory-farmed pork and fish are high in inflammatory omega 6 fatty acids and farmed fish may contain PCBs, avoid fish high in mercury.
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Processed foods containing carrageenan (e.g. some almond milk products - watch for additives), MSG (e.g. in some whey protein products), sulphites (e.g. in dried fruits, gelatin), BPAs (they don't have to be labeled!), wheat gluten.
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Artificial sweeteners (Splenda, Equal, sweeteners containing Aspartame, Acesulfame, Sucralose, Saccharin, etc.) - these may cause cravings and have been linked to other health issues such as migraines.
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Refined fats / oils (e.g. sunflower, safflower, cottonseed, canola, soybean, grapeseed, corn oil), trans fats such as margarine.
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"Low-fat", "low-carb" and "zero-carb" products (Atkins products, diet soda and drinks, chewing gums and mints may be high in carbs or contain artificial additives, gluten, etc.)
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Milk (only small amounts of raw, full-fat milk is allowed). Milk is not recommended for several reasons. Firstly, all the dairy products, milk is difficult to digest, as it lacks the "good" bacteria (eliminated through pasteurization) and may even contain hormones. Secondly, it is quite high in carbs (4-5 grams of carbs per 100 ml). For coffee and tea, replace milk with cream in reasonable amounts. You may have a small amount of raw milk but be aware of the extra carbs. Lastly, farmers in the United States use genetically engineered bovine growth hormone (rBGH). rBGH is injected to dairy cows to increase milk production. Opt for full-fat dairy labeled "NO rBGH".
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Alcoholic, sweet drinks (beer, sweet wine, cocktails, etc.) - you can try my low-carb cocktails and drinks.
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Tropical fruit (pineapple, mango, banana, papaya, etc.) and some high-carb fruit (tangerine, grapes, etc.) Also avoid fruit juices (yes, even 100% fresh juices!) - better to drink smoothies if any, but either way very limited. Juices are just like sugary water, but smoothies have fiber, which is at least more sating. This also includes dried fruit (dates, raisins, etc).
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Mainly for health reasons, avoid soy products apart from a few non-GMO fermented products which are known for their health benefits. Also avoid wheat gluten which may be used in low-carb foods. When you give up bread, you shouldn't eat any part of it. Beware of BPA-lined cans. If possible, use naturally BPA-free packaging like glass jars or make your own ingredients such as ghee, ketchup, coconut milk or mayonnaise. BPA has been linked to many negative health effects such as impaired thyroid function and cancer. Other additives to avoid: carrageenan (e.g. almond milk products), MSG (e.g. in some whey protein products) and sulfites (e.g. in dried fruits, gelatin).
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Legumes (beans, chickpeas, lentil, peanuts, etc). Apart from peanuts, legumes are relatively high in carbs and should be avoided. Apart from their high carb content, legumes contain lectins and phytates which makes them hard to digest. They have been linked to leaky gut syndrome, PCOS, IBS and Hashimoto's. When it comes to peanuts, some people avoid them while others use them in moderation. If you are considering peanuts, make sure you read this post first: Peanuts on a Ketogenic Diet: Eat or Avoid?
Carbs in Common Keto Foods
Carbs in Animal products
Most animal products are very low in carbs and ideal for the ketogenic diet. All meat and fish apart from liver and some types of seafood are zero carb. Also, beware of processed meat such as sausages as these foods may contain hidden carbs from added starches and sugar.
| Source | Net Carbs (grams) | Serving size |
|---|---|---|
| meat and fish | 0 | 150 g / 5.3 oz |
| organ meats, liver (average) | 3 | 150 g / 5.3 oz |
| prawns (cooked) | 1.4 | 150 g / 5.3 oz |
| eggs | 0.7 | piece, large |
| cream (full-fat) | 1.6 | 1/4 cup, 60 ml / 2 fl oz |
| butter | 0 | 1 tbsp |
| cheese (hard) | 0.4 | 30 g / 1 oz |
| cream cheese (full-fat) | 1.6 | 1/4 cup, 50 g / 1.75 oz |
Carbs in Vegetables
When it comes to leafy greens, the darker the leaves, the better. Dark leafy green contain very few carbs and are nutrient-dense. Include a variety of greens in your diet, such as spinach, arugula, watercress, Swiss chard, kale, collards, bok choy, lettuce, and beet greens.
And keto eating is not all about greens! There are plenty of other low-carb vegetables such as cabbage, cauliflower, Brussels sprouts, zucchini, broccoli, tomatoes, peppers, radishes, daikon, okra, turnips, rutabaga, cucumber, celery, eggplant, asparagus, pumpkin, spaghetti squash, kohlrabi, sea vegetables, and mushrooms.
| Source | Net Carbs (grams) | Serving size |
|---|---|---|
| lettuce (sliced, average) | 0.5 | 1 cup, 50 g / 1.75 oz |
| swiss chard, sliced | 0.8 | 1 cup, 35 g / 1.25 oz |
| collard greens, sliced | 0.8 | 1 cup, 35 g / 1.25 oz |
| bok choy, sliced | 0.8 | 1 cup, 70 g / 2.4 oz |
| asparagus | 2.7 | 150 g / 5.3 oz |
| green beans | 6.4 | 150 g / 5.3 oz |
| summer squash (zucchini / courgette) | 3.2 | 150 g / 5.3 oz |
| winter squash (pumpkin) | 9 | 150 g / 5.3 oz |
| cucumber | 2.2 | 150 g / 5.3 oz |
| spinach, cooked | 1.2 | 1/2 cup, 90 g / 3.2 oz |
| kale (Italian dark-leaf) | 2.1 | 150 g / 5.3 oz |
| kale (curly) | 5.4 | 150 g / 5.3 oz |
| savoy cabbage | 4.5 | 150 g / 5.3 oz |
| cabbage (white) | 5 | 150 g / 5.3 oz |
| cabbage (red) | 7.9 | 150 g / 5.3 oz |
| celery stalk | 1.6 | 3 medium, 120 g / 4.2 oz |
| peppers (green) | 3.5 | piece, 120 g / 4.2 oz |
| peppers (red) | 4.7 | piece, 120 g / 4.2 oz |
| tomatoes, chopped | 4.8 | 1 cup, 180 g / 6.3 oz |
| eggplant (aubergine) | 3.5 | 150 g / 5.3 oz |
| broccoli, chopped | 6.1 | 150 g / 5.3 oz |
| cauliflower | 4.5 | 150 g / 5.3 oz |
| mushrooms, white | 3.4 | 150 g / 5.3 oz |
| mushrooms, brown | 5.6 | 150 g / 5.3 oz |
| onion, white (sliced) | 2.2 | 1/4 cup, 40 g / 1.4 oz |
| garlic | 0.9 | 1 clove |
Carbs in Fruit
Even fruits have a place in a healthy keto diet. Include low-carb fruits such as raspberries, blackberries, strawberries, blueberries, blackcurrants, lemon, lime, rhubarb, coconut, and avocado.
| Source | Net Carbs (grams) | Serving size |
|---|---|---|
| strawberries, sliced | 4.7 | 1/2 cup, 85 g / 2.9 oz |
| raspberries | 3.3 | 1/2 cup, 62 g / 2.2 oz |
| blackberries | 3.1 | 1/2 cup, 72 g / 2.5 oz |
| blueberries | 8.9 | 1/2 cup, 74 g / 2.6 oz |
| avocado | 3.7 | piece, average (200 g / 7 oz) |
Carbs in Nuts & Seeds
Nuts and seeds are a fantastic source of healthy fats. Macadamia nuts, hazelnuts and pecans are very low in carbs and a great source of monounsaturated fats. Almonds are a good source of protein. Other keto friendly options are walnuts, pine nuts, Brazil nuts, flaxseed, pumpkin seeds, sesame seeds, sunflower seeds, and hemp seeds.
Apart from whole nuts, you can use nut and seed butters, coconut, avocado, and cacao butter. Beware of cashew nuts and pistachios as they're relatively high in carbs. For more about nuts and seeds, check out this Guide to Nuts & Seeds on a Keto Diet.
| Source | Net Carbs (grams) | Serving size |
|---|---|---|
| macadamia nuts | 1.5 | 30 g / 1 oz |
| almonds | 2.7 | 30 g / 1 oz |
| pecans | 1.2 | 30 g / 1 oz |
| hazelnuts | 2 | 30 g / 1 oz |
| walnuts | 2 | 30 g / 1 oz |
| cashew nuts | 7.6 | 30 g / 1 oz |
| pumpkin seeds | 1.3 | 30 g / 1 oz |
| sunflower seeds | 3.2 | 30 g / 1 oz |
| tahini (unsweetened sesame paste) | 1.8 | 1 tbsp |
| chia seeds | 0.4 | 1 tbsp |
| pistachio nuts | 4.9 | 30 g / 1 oz |
Carbs in Condiments & Other Foods
When it comes to condiments, always read the labels and avoid products with added sugar, starches, inflammatory fats like soy bean oil, and other unnecessary additives.
| Source | Net Carbs (grams) | Serving size |
|---|---|---|
| almond milk (unsweetened) | 0.3 | 1/4 cup, 60 ml / 2 fl oz |
| coconut milk | 1.6 | 1/4 cup, 60 ml / 2 fl oz |
| coconut milk (creamed) | 2.7 | 1/4 cup, 60 ml / 2 fl oz |
| olives | 0.2 | 30 g / 1 oz |
| sauerkraut (solids only) | 0.5 | 1/4 cup, 35 g / 1.25 oz |
| mustard | 0.7 | 1 tbsp |
| tomato puree | 5.7 | 1 tbsp |
| apple cider vinegar | 0.1 | 1 tbsp |
| coconut aminos | 1 | 1 tbsp |
| dark chocolate (85%) | 5.7 | 30 g / 1 oz |
| coconut flour | 3.2 | 1/4 cup, 30 g / 1 oz |
| almond flour | 2.2 | 1/4 cup, 25 g / 0.9 oz |
| flax meal | 0.6 | 1/4 cup, 38 g / 1.3 oz |
| psillium hush powder | 1.4 | 1/4 cup, 16 g / 0.6 oz |
| Erythritol | 0.5 | 1 tbsp |
| stevia (drops) | < 0.1 | 1/4 tsp |
| wine (red, dry) | 6 | 1 glass / 5 fl oz |
| wine (white, dry) | 6 | 1 glass / 5 fl oz |
| spirits (sugar-free, ~ 40% vol) | 0 | 1 jigger / 1.5 fl oz |
Which Fats Are Healthy on a Keto Diet?
Not all fats and oils are equal. Use oils and fats high in saturated fats (SFA) such as pastured lard, grass-fed beef tallow, chicken fat, duck fat, goose fat, clarified butter or ghee, butter, virgin coconut oil, and sustainably sourced palm kernel oil. Butter is not a suitable high-heat cooking option as the milk solids tend to burn. It's ideal for finishing meals or for light cooking.
Oils high in monounsaturated fats (MUFA), such as extra-virgin olive oil, avocado oil, almond and macadamia oil, are best for cold use, stir-fries, finishing meals, or after cooking.
Oils high in polyunsaturated fats (PUFA) are only suitable for cold use, such as in salad dressings and mayonnaise. These include nut and seed oils such as walnut, hazelnut, flaxseed, sesame seed, or pumpkin seed oil. When you use oils high in omega-6 fatty acids, increase your intake of omega-3 fatty acids, especially from animal sources.
Apart from added fats and oils, include foods high in healthy fats such as avocados, nuts, seeds, fatty fish, grass-fed beef and eggs.
Good Sources of Protein on a Keto Diet
Protein is not found just in meats. There are many meat-free and plant-based sources of protein! The more fat the meat contains, the less protein is usually has.
Protein in Meat, Fish and Seafood
| Source | Protein (grams) | Serving size |
|---|---|---|
| turkey / chicken breast, raw | 37 | 150 g / 5.3 oz |
| chicken thighs, raw | 29 | 150 g / 5.3 oz |
| beef, lean steak, raw | 31 | 150 g / 5.3 oz |
| beef steak, ribeye, raw | 28 | 150 g / 5.3 oz |
| pork loin (chops), raw | 31 | 150 g / 5.3 oz |
| venison steak, raw | 32 | 150 g / 5.3 oz |
| lamb chops, raw | 28 | 150 g / 5.3 oz |
| duck (meat only), raw | 30 | 150 g / 5.3 oz |
| duck (meat and skin), raw | 17 | 150 g / 5.3 oz |
| bacon, raw | 12 | 3 slices / 90 g / 3.2 oz |
| chorizo salami, raw | 22 | 90 g / 3.2 oz |
| salmon, raw | 32 | 150 g / 5.3 oz |
| tuna, raw | 37 | 150 g / 5.3 oz |
| cod, raw | 27 | 150 g / 5.3 oz |
| sardines, raw | 30 | 150 g / 5.3 oz |
| mackerel, raw | 28 | 150 g / 5.3 oz |
| sea bass, raw | 28 | 150 g / 5.3 oz |
| sea bream, raw | 36 | 150 g / 5.3 oz |
| prawns, shrimps, mussels, clams, raw | 22 | 150 g / 5.3 oz |
| octopus, raw | 19 | 150 g / 5.3 oz |
| squid and calamari, raw | 23 | 150 g / 5.3 oz |
| lobster, raw | 25 | 150 g / 5.3 oz |
| gelatine | 6 | 1 tbsp |
For vegetarian options, these are the main sources of protein:
Protein in Eggs and Dairy
| Source | Protein (grams) | Serving size |
|---|---|---|
| eggs, chicken | 6.3 | piece, large |
| eggs, duck | 9 | piece, large |
| cream (heavy whipping) | 1.1 | 1/4 cup |
| cream (soured) | 1.2 | 1/4 cup |
| cream cheese | 3.5 | 1/4 cup |
| hard full-fat cheese (e.g. cheddar) | 14.2 | 60 g / 2 oz |
| mozzarella | 13.8 | 60 g / 2 oz |
| feta | 8.1 | 60 g / 2 oz |
| mascarpone | 3.6 | 1/4 cup |
| ricotta | 6.9 | 1/4 cup |
You can always boost your protein intake with high-quality whey protein powders. There is a good overview of other protein powders here (includes vegan options).
Apart from legumes (peanuts, chickpeas, lentils, etc.) and quinoa, which are not a part of the paleo diet, these are the main sources of protein for vegan-friendly diets:
Protein in Nuts and Seeds
| Source | Protein (grams) | Serving size |
|---|---|---|
| almonds | 6 | 30 g / 1 oz |
| walnuts | 4.3 | 30 g / 1 oz |
| pecans | 2.6 | 30 g / 1 oz |
| hazelnuts | 4.2 | 30 g / 1 oz |
| macadamia nuts | 2.2 | 30 g / 1 oz |
| cashew nuts | 5.2 | 30 g / 1 oz |
| pistachio nuts | 5.7 | 30 g / 1 oz |
| brazil nuts | 4.1 | 30 g / 1 oz |
| pine nuts | 3.9 | 30 g / 1 oz |
| pumpkin seeds | 8.6 | 30 g / 1 oz |
| sunflower seeds | 5.9 | 30 g / 1 oz |
| sesame seeds / tahini paste | 5 | 30 g / 1 oz |
Protein in Vegetables, Fruits and Other Foods
| Source | Protein (grams) | Serving size |
|---|---|---|
| broccoli | 2.6 | 1 cup, chopped |
| broccoli raab | 1.3 | 1 cup |
| sugar-snap peas | 1.7 | 1 cup |
| green beans | 1.8 | 1 cup |
| bean sprouts | 1.5 | 1 cup |
| spinach | 5.3 | 1 cup, cooked |
| kale | 2.2 | 1 cup |
| artichoke | 4.2 | medium piece |
| asparagus | 2.9 | 1 cup |
| cauliflower | 2.1 | 1 cup, chopped |
| mushrooms, average | 1-2.5 | 1 cup, sliced |
| coconut | 1 | 1/4 cup, shredded |
| coconut milk | 1.1 | 1/4 cup |
| avocado | 4 | piece, average |
| tempeh (fermented soy - paleo if non-GMO) | 7.7 | 1/4 cup |
| sun-dried tomatoes | 1.4 | 1/4 cup |
| seaweed (e.g. wakame) | 10 | 1 cup |
Keto Food Pyramid
To make following a healthy keto diet easy for you, we created a simple food pyramid. Click on it to see the large version and feel free to pin, share and print it!
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In Keto Diet What Can I Sub for Cottage Cheese
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