Clean Keto Food List for Beginners

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.

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

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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

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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

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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

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The 7-Day Keto Meal Plan

What follows is a simple 7-day keto meal plan that’s ideal for keto beginners.

The plan has 21 keto recipes—breakfast, lunch, and dinner every day for one week.

It also contains some of my favorite easy-to-make low-carb recipes that deliver delicious and satisfying eats.

This eating plan should provide a complete guide for beginners who want to try this way of eating.

I hope it delivers on its promise.

Otherwise, I’m failing both of us.

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Keto Meal Plan – Day 1

Breakfast – Fat Coffee

Keto coffee is one of the best keto-friendly drinks out there, and the perfect way to start the day if you need that morning jolt, just like the rest of us.

The drink provides plenty of fuel and a great sated feeling while being frothy and delicious.

Not to mention that it’s healthier than your average Starbucks macchiato.

What’s more?

Keto coffee is easy to make.

Take good quality coffee, pour it into a large container, then blend it with grass-fed butter, coconut oil and a bit of stevia.

Still confused?

Watch this tutorial.

Ingredients

Coffee freshly brewed
Grass-fed and unsalted butter
MCT oil or coconut oil
Heavy cream
Stevia, vanilla extra, or any other non-sugar flavor of your choice.

Lunch: Keto Spinach Salad

I love spinach.

This superfood, calorie for calorie, provides more nutrients than any other food, according to the World’s Healthiest Foods.

Keto spinach salad is the perfect low-carb lunch option or light dinner.

It’s flavorful, fresh, and full of nutrients.

It’s also sweet, crunchy, creamy, and tangy.

It also comes together quickly in less than 30 minutes.

Just wow.

What’s more?

You can also easily customize this spinach salad, adding more or less spinach—as well as other ingredients—depending on what you like.

For more taste, feel free to top it with eggs and bacon and toss it with a red wine vinaigrette, or some romaine lettuce.

Ingredients

Spinach
Chicken thigh
Hardboiled eggs
avocado
Olive oil
Grated cheese
Curry powder
Salt and pepper.

Dinner – Keto Pizza

If you crave pizza on the low-carb diet, the following recipe will get you covered.

There are many pizza keto-friendly recipes out there.

The keto version is made from cheese, protein powder, meat, cauliflower, and most importantly, almond flour.

The recipe yields the perfect thin crust pizza chew.

It has everything you want in a regular pizza—cheese, peppercorn, tomatoes sauce—minus the carbs.

The recipe also comes together in less than 20 minutes.

Ingredients

Eggs
Mozzarella cheese
Cream cheese
Almond flour
Baking powder
Unsweetened tomato sauce
Dried oregano
Olives
sea salt and ground black pepper

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Keto Meal Plan – Day 2

Breakfast: Sausage Breakfast Sandwich

If you want something to help you get over your breakfast sandwich obsession—something I had to deal with myself—then the following recipe is exactly what you need.

I consider this low carb sausage sandwich the ultimate keto breakfast for people who crave taste in the early morning.

It’s also low in carbs and high in healthy fats and nutrients.

What’s more?

The mix of juicy patties, keto-friendly almond flour, eggs, and melted cheddar cheese is the healthiest alternative to a McDonalds.

You can also freeze and reheat in the microwave for an on-the-go, but deliciously satisfying breakfast, or any other meal of the day.

Ingredients

Eggs
Sausage patties
Heavy cream
Butter
Cheddar cheese
Avocado
Salt and pepper

Lunch – Tuna Salad Lettuce

It won’t take you a long time to make a mouthwatering meal when you have got a lot of delicious and simple ingredients on hand.

Don’t you believe me?

This tuna salad is proof.

The following recipe makes a fantastic keto tuna salad in less than 10 minutes with accessible ingredients.

It’s ideal as a post-workout snack or for on-the-go low carb lunch.

With a few simple ingredients, you can throw together a satisfying lunch, no cooking required.

It’s also easy to make.

Mix tuna, celery, mayonnaise, red onion, lime juice, and the rest of the ingredients in a bowl.

Toss in some tomatoes to brighten the plate.

So tasty.

So simple.

So keto.

Ingredients

Can of tuna
Hard-boiled eggs
Romaine lettuce
Mayonnaise
Lemon juiced
Diced onions
Sea salt and pepper, to taste.

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Dinner – Keto Chicken Garam Masala

A fan of Indian cuisine?

This one is for you.

The following low-carb recipe got plenty of pieces of chicken in a rich, creamy sauce, tomato paste, and lots of spices.

Add in some sweet bell peppers, coconut cream, and chicken, and you’ll want to have this dish over and over again.

Don’t freak out when you check the ingredient list.

Sure, it’s a bit lengthy, but it takes just 15 minutes to throw everything together.

Ingredients:

Chicken breast
Butter or ghee
ground cumin
Ground coriander seed
Yellow onion
Ground cardamom
Ground turmeric
Coriander
Paprika
Chili powder
Red bell pepper
Coconut cream or heavy whipping cream
Nutmeg
Tomato paste
Finely chopped cilantro
Sea salt and pepper

Keto Meal Plan – Day 3

Breakfast – Egg Omelet with Cheese, Spinach, and Sausage

Eggs are nutrient-dense, healthy, and one of the keto-friendliest foods around.

That’s why they are an integral part of most low-carb diets.

The following recipe is one of the best keto dish made with fatty ingredient.

Feel free to use plenty of butter, cheese, oil, egg yolks, and low carb veggies.

You can also add a small portion of fatty meats.

I recommend sausage.

Ingredients

Eggs
Spinach leaves
Breakfast sausage
Feta cheese
Fresh Dill
butter
Olive oil
Leafy greens
Sea salt and pepper

Lunch—Keto Chicken BLT Salad

I was never a big fan of salads.

But once I resolved to eat healthier, I couldn’t avoid them anymore.

So I had to find recipes that I like and that work for me.

The keto check BLT salad is an excellent example.

The following recipe is one of my favorite salads out there.

You can easily throw together this salad either with leftover chicken, rotisseries or even canned chick if you’re pressed for time.

Ingredients

Boneless chicken thighs
Cheery tomatoes
Butter
Bacon
Avocado
Mayonnaise
Romaine lettuce (for wrapping)
Celery seasoning
Sea salt and pepper.

Dinner – Bacon Cheese Balls

If you don’t love eating cheese balls stuffed with bacon—one of the most delicious meats known to man—then there’s something wrong with your taste buds.

These bacon cheese balls are easy to make ahead and are ideal for parties and other social gatherings.

What’s more?

These balls are typically served at room temperature, so don’t worry about keeping them warm.

Ingredients

Bacon
Cheddar cheese
Pecans
Cream cheese
Green onion
Garlic powder
Butter, at room temperature
Dried parsley
Poppy seeds
Onion powder
Driven chives
Chili flakes
Sea salt and pepper

Keto Meal Plan – Day 4

Breakfast – Keto Egg Muffins

When you’re leading a busy life, you’d, sooner or later—need something quick to grab while running out of the door.

Finding keto-approved snacks can be quite challenging—but the following recipe should keep you covered.

These muffins are perfect for keeping on hand in your fridge or freezing through the week.

This also makes ideal to make-ahead on your meal prep day if you’re into that.

Pop on in the microwave for 30 seconds when you’re ready to serve.

Ingredients

Eggs
Shredded cheese
Spinach
Scallions
Mushrooms
MCT oil powder
Red pesto
Salt and pepper

Lunch – Keto cheeseburger

Don’t let low-carb lifestyle eating stand in your way of enjoying a good burger.

These keto burgers are not only delicious but with none of the carbs and sugars to spike your blood sugar levels and kick you out of ketosis.

Try this recipe, and you’ll enjoy a burger that tastes just like the real one and even adds it to your keto meal plan without worrying about your macros.

Ingredients

Ground beef
Clove garlic
Onion powder
Apple cider vinegar
Black pepper
Tomatoes
Scallions
Avocado
Olive oil
Sea salt and pepper
Fresh cilantro

Dinner – Baked Salmon with asparagus

Salmon is one of my favorite fish.

It’s a fish you could eat every day, has a lot of nutrients but a low mercury choice, unlike tuna or swordfish.

Although it may appear as if you spent endless hours in the kitchen, making this dish is relatively straightforward.

The following recipe only requires three simple ingredients: salmon, asparagus, and butter.

You can transform the recipe into a delicious dinner in just 20 minutes.

It’s not only keto-friendly but also super delicious.

For more flavor, add some lemon juice, chopped garlic, or sauce of butter.

Ingredients

Salmon fillets
Green asparagus
Butter
Garlic Cloves
Lemon juice and zest
Sea salt and pepper.

Keto Meal Plan – Day 5

Breakfast – Bacon, and Eggs

Fried eggs and bacon may not seem like much, but they’re full of healthy fats and lean protein that will keep you satisfied all morning without kicking you out of ketosis.

If you’re bored with the classic combo, then the following recipe will help you take it to an entirely new level.

The secret to making great eggs is never overcooking them and always adding more richness to them.

Ingredients

Eggs
Bacon
Butter
Heavy whipping cream
Avocado
Green bell pepper
Walnuts
Sea salt and pepper

Lunch – Keto Smoked Salmon & Avocado

This dish combines two of my favorite foods: salmon and avocado.

The recipe yields a high-fat, high-fiber salad that will keep you energized for hours thanks to the avocado and salmon.

What’s more?

The dish is loaded with omega-3 fatty acids and can be prepared in under 15 minutes.

After all, life on the keto diet doesn’t have to be complicated.

Ingredients

Smoked salmon
Avocadoes
Mayonnaise or sour cream
Lemon juice
Sea salt and pepper

Dinner – Ground Beef Tacos

Ground beef is a keto-friendly and relatively inexpensive form of meat. That’s why I ‘m adding this recipe to the list.

The recipe comes together quickly, so it’s ideal for busy weeknight keto dinners.

Simply cook up some ground beef and use romaine for sheets.

For more texture, throw in some cheese and sour cream, and you’ll never crave tortillas.

Remember to use cheddar cheese shell instead of the high-carb proceed corn taco shells found at the grocery store.

Ingredients

Cheese taco shells—or your low-carb favorites
Lean ground beef
Low carb taco seasoning
Tomato Paste
Sea salt and pepper
Shredded cheddar cheese

Keto Meal Plan – Day 6

Breakfast – Sausage and Egg Breakfast Bowl

If you’re craving a high-protein breakfast that’s still keto-friendly and easy to make, look no further than sausage and egg breakfast bowl.

I love the following recipe because it’s fun to make and I get to enjoy a bunch of different foods in one go.

It’s also simple and easy to throw together without throwing your keto efforts out of whack.

Since you’ll be cooking the eggs separately, you can fry them up exactly the way you love the most.

Ingredients

Sausage
Whole eggs
radishes
Cheddar cheese
butter
Sea salt and pepper

Lunch – Leftover Turkey Salad

The following recipe is a fantastic way to use those lunch leftovers.

The dish can also be ready to serve in a few minutes since you’re using pre-cooked ingredients.

Chop up the ingredients into small pieces and mix them all.

Feel free to add more taste with some keto veggie crusts.

Ingredients

Cooked turkey meat
Avocado
Cream cheese
lettuce
Stalk celery
Olive oil
Onion
Mayonnaise
Sea salt and pepper.

Dinner – Chicken Bacon Ranch Casserole

If you love eating chicken pasta casserole, but no longer can have it because of the pasta, then the following casserole recipe is something you could enjoy.

Instead of the carb-rich noodles usually used, you’ll substitute the noodles with cauliflower.

This low carb recipe is pretty great—extra fat from the bacon and cheese, enough protein to keep you satisfied, and super low in carbs.

For more taste, you can also get a bit creative and toss in a few other veggies too.

Feel free to use squash, zucchini, turnips, or even radishes.

Ingredients

Bacon
Boneless, skinless, chicken breasts
Ranch seasoning
Chives
Salt and pepper

Keto Meal Plan – Day 7

Breakfast – Keto Blueberries Pancakes

The following recipe makes delicious pancakes without traditional flavors and sugars.

It’s made with the ideal mix of coconut flour, almond flour, eggs, and blueberries for a meal that’s so delicious and fluffy that you’ll be hardpressed to believe they’re low carb.

The blueberries—one of the few keto-friendly fruits out here—adds a touch of sweetness but they also have some sugar so pay attention to the portions.

Ingredients

Eggs
Cream cheese
Fresh blueberries
Melted butter
Almond flour
Oat fiber
Baking powder
Sea salt and pepper

Lunch – Bacon Spinach Frittata

Tired of making omelets?

Try the following frittata recipes that make a dish full of greens, leafy veggies, and bacon.

It may seem complicated, but the recipe is fantastically simple to make. Combine eggs, spinach, bacon or sausage, and veggies into a mouth-watering feast for the tummy.

For more flavor, feel free to top it with a scoop of ghee or guacamole for a mouth-watering meal.

Ingredients

Eggs
Diced bacon
Butter
Fresh spinach
Whipping cream
Grass-fed ghee
Shredded cheese
Rosemary sprig
Sea salt and pepper

Dinner—Slow cooker Mexican Tacos

Unlike your typical high-carb Mexican feasts, the following slow cooker Mexican shredded because of the keto-friendly ingredients that won’t spike your blood sugar levels nor kick you out of ketosis.

The recipe takes roughly 30 minutes to be thrown together and pre this impressive dish.

You can serve it with lettuce wraps or classic low-carb tacos or combine it with roasted veggies or cauliflower rice.

Ingredients

Pastured beef short rips or beef shank
Cilantro
Ground turmeric
ground cumin
Ground coriander
Garlic Cloves
Chipotle powder
Diced onions
Jalapenos
Garlic powder
Smoked paprika
Sea salt and pepper
Water