keto food lists

The Real Meal Revolution

@realmealrevolution

www.realmealrevolution.com

Designed in conjunction with the Real Meal Revolution Program info@realmealrevolution.com

GREEN Eat to
hunger ORANGE Exercise control
Only 2 of each of the below allocations LIGHT RED Hardly
ever REALLY RED Never
ever
Key:
(P) - ‘PREBIOTIC’ OR ‘HIGH FIBRE’
FRUIT & VEGETABLES DRINKS NUTS DAIRY DRINKS GENERAL OTHER GRAIN-BASED
(2T) (E) - HIGH IN DIGESTIVE ENZYMES
(Unparstuerized is better, 1/4C)
All alcoholic beverages Any food with added sugar PRODUCTS
All green leafy vegetables Caffeine-free herbal teas
All raw nuts (p) Full-fat Yoghurt Fruit or yoghurt smoothies Crisps All commercial breaded or (N) - NIGHT SHADES
Artichoke hearts (p) (with real slices of fruit and
battered foods:
Asparagus (p) herbs) Sugar-free nut butters Milk (without frozen yoghurt or ice Fast food (*) - GUT HEALTHY FOODS
Flavoured waters (Homemade or unprocessed) Milk substitutes: cream) (unless you trust the brand breaded chicken nuggets,
Aubergine (n)
(RMR recipes or other recipes almond milk, rice milk, coconut Vegetable juices and you know the ingredients) battered fish, etc. C - CUP
Avocado (p) that follow the lists) HOT DRINKS milk and hemp milk (with no added fruit juice) Sugary condiments: All commercial breakfast
Bean sprouts Water: (2C) Sour cream/crème ketchup, marinades and salad cereals: T - TABLESPOON
dressings unless they are free muesli, granola, corn flakes,
Broccoli (p) sparkling or still
Tea (caffeinated) fraîche TREATS AND CHOCOLATE from sugar and other nasties choco pops, cold porridges, etc. t - TEASPOON
Brussels sprouts (p)
FRUIT
Coffee All crackers and cracker
FERTILIZERS* Banting baked goods U - UNIT/S
Beans (p)
VEGETARIAN PROTEINS (2T) (including cakes, cupcakes SWEET THINGS breads
(whole in pods, such as
Notes:
All homemade bone
green, runner, broad) broths
(1/2C) Apples (p)
or any sugar-free desserts) All confectionery and DRINKS
Dates (non-dark) chocolates
Cabbage (p) Vegan coconut yoghurt All legumes Apricots All energy drinks
Dark chocolate (including ‘protein’, ‘energy’
Cauliflower (p) Coconut kefir (best prepared soaked before Bananas (80% and above) All soft drinks
or ‘breakfast’/ ’snack’ bars)
Celery (p) Kefir butter/cheese cooked or sprouted) Blackberries & Blueberries Dried fruit (including diet drinks)
Artificial sweeteners:
Chard (p) Kimchi Alfalfa (p) (sprouts) Cherries Honey aspartame, acesulfame K, Commercial fruit juices
Milk kefir Beans: (fresh or dried) Clementines Prunes (e) saccharin Commercial iced teas
Courgettes
Naturally fermented cannellini, kidney and Figs (only fresh) Pure maple syrup Agave Flavoured milk and milkshakes
Cucumber
pickles black-eyed gooseberries Sugar-free ice cream Canned fruit
Endive (p)
Sauerkraut Chickpeas Granadilla Coconut blossom sugar DAIRY-RELATED
Fennel (p) (sprouted or dried) Grapes
GLUTEN-FREE GRAINS AND Cordials
Garlic (p) FATS Lentils
Guavas
GRAIN PRODUCTS Fructose
Commercial cheese spreads
Coffee creamers
Gem squash (sprouted or dried) Amaranth Glucose
Any rendered animal fat: Jackfruit Condensed milk
Kale (p) Naturally fermented tofu Arrowroot Jam
lard, tallow, duck and Kiwi fruit Ice cream and commercial
Leeks (p) Pea protein Malt
bacon fat Kumquats Buckwheat frozen yoghurt
Lemons & limes Processed soy Rice malt syrup
Butter or ghee Bran
Litchis Sugar:
Lettuce Gluten-free pasta FATS
Mange tout (p)
Cream FERTILIZERS Loquats
Millet
white, caster, icing, light
Coconut oil (e) (1C) Mangoes brown, dark brown All industrial seed and
Mushrooms Oats (must be gluten-free) Sugar vegetable oil derivatives
Fruit & Nut Oils: Water kefir Nectarines
Olives Popcorn (cured or commercially Butter spreads
cold-pressed extra virgin, Kombucha Oranges
Onions (p) Quinoa pickled foods) Canola oil
macadamia, avocado, Papaya (e)
Okra almond, ground nut & STARCHY VEGETABLES Peaches
Rices: Golden syrup Cottonseed oil
whole grain, arborio, sushi, Corn oil
(2T)
Palm hearts (p) Olive etc. Pears and Prickly Pears jasmine, Thai and rice noodles FOODS CONTAINING Margarine and shortening
Peppers (n) (all kinds) Mayonnaise Beetroot Persimmon Sorghum GLUTEN Rice bran oil
Radicchio (p) (free from preservatives Butternut squash Pineapple (e) Tapioca Sunflower oil
All flours and all breads
Radishes (p) and seed oil) Baby corn Plantain Teff Safflower oil
(made from grains containing
Rhubarb Seeds (p) Plums
Rocket (p)
Carrots (p)
Pomegranates FLOURS
gluten)
PROTEINS
Calabash Barley
Shallots (p) PROTEINS Casava Quinces Non-GMO and gluten-free Bulgur Highly processed sausages
Spinach (p) Raspberries should be a standard rule Couscous and luncheon meats
All meats, poultry and Celeriac
Spring onions game Starfruit Durum (like polony)
Corn on the cob Almond flour
Sugar-snaps (p) All naturally cured meats: Strawberries Einkorn Meats cured with excessive
Edamame Coconut flour
pancetta, parma ham, Farina sugar
Tomatoes (n) Golden beets Tangerines Corn flour
coppa, bacon, salami, Tamarind pulp Graham flour
Turnips Hubbard squash Chickpea flour
biltong, jerky Kamut
Jicama Watermelon Maize meal Matzo
CONDIMENTS All offal
Parsnips Pea flour Orzo
(highly recommended)
Peas (p) Polenta Rye
All Vinegars All seafood
(flavourings and condiments (garden peas and petit pois) Rice flour Semolina
Eggs
Spelt
are okay provided they are Cheeses: Potatoes (n) (all Kinds)
SWEETENERS Triticale
free from sugar, gluten, Cottage cheese, cream cheese, Pumpkin
brie, camembert, gorgonzola, Erythritol Wheat
preservatives or vegetable oils) Rutabagas
roquefort, mozzarella, feta, Isomalt Wheat germ
Tamari/fermented soy sauce Spaghetti squash (p)
ricotta, cheddar, emmental, Stevia powder
Sweet potatoes (p) Sucralose
gouda, parmesan and pecorino
Xylitol
 keto food lists
The Real Meal Revolution

@realmealrevolution

www.realmealrevolution.com
Designed in conjunction with the Real Meal Revolution Program info@realmealrevolution.com

GREEN Eat to
hunger ORANGE Exercise control
Only 2 of each of the below allocations

FRUIT & VEGETABLES DRINKS NUTS DAIRY

(2T) (Unparstuerized is better, 1/4C)
All green leafy vegetables Caffeine-free herbal teas
(with real slices of fruit and All raw nuts (p) Full-fat Yoghurt
Artichoke hearts (p)
herbs) Sugar-free nut butters Milk
Asparagus (p)
Flavoured waters (Homemade or unprocessed) Milk substitutes:
Aubergine (n)
(RMR recipes or other recipes almond milk, rice milk, coconut
Avocado (p) that follow the lists) HOT DRINKS milk and hemp milk
Bean sprouts Water: (2C) Sour cream/crème
Broccoli (p) sparkling or still fraîche
Tea (caffeinated)
Brussels sprouts (p)
FRUIT
Coffee
Beans (p) FERTILIZERS*
VEGETARIAN PROTEINS (2T)
(whole in pods, such as All homemade bone
green, runner, broad) broths
(1/2C) Apples (p)
Cabbage (p) Vegan coconut yoghurt All legumes Apricots
Cauliflower (p) Coconut kefir (best prepared soaked before Bananas
Celery (p) Kefir butter/cheese cooked or sprouted) Blackberries & Blueberries
Chard (p) Kimchi Alfalfa (p) (sprouts) Cherries
Courgettes Milk kefir Beans: (fresh or dried) Clementines
Naturally fermented cannellini, kidney and Figs (only fresh)
Cucumber
pickles black-eyed gooseberries
Endive (p)
Sauerkraut Chickpeas Granadilla
Fennel (p) (sprouted or dried) Grapes
Garlic (p) FATS Lentils
Guavas
Gem squash (sprouted or dried)
Any rendered animal fat: Jackfruit
Kale (p) Naturally fermented tofu
lard, tallow, duck and Pea protein Kiwi fruit
Leeks (p)
bacon fat Processed soy Kumquats
Lemons & limes
Butter or ghee Litchis
Lettuce
Mange tout (p)
Cream FERTILIZERS Loquats
Coconut oil (e) (1C) Mangoes
Mushrooms Fruit & Nut Oils: Water kefir Nectarines
Olives cold-pressed extra virgin, Oranges
Kombucha
Onions (p) macadamia, avocado, Papaya (e)
Okra almond, ground nut & STARCHY VEGETABLES Peaches
Palm hearts (p) Olive etc. (2T) Pears and Prickly Pears
Peppers (n) (all kinds) Mayonnaise Beetroot Persimmon
Radicchio (p) (free from preservatives Butternut squash Pineapple (e)
Radishes (p) and seed oil) Baby corn Plantain
Rhubarb Seeds (p) Carrots (p) Plums
Rocket (p) Calabash Pomegranates
Shallots (p) PROTEINS Casava Quinces
Spinach (p) All meats, poultry and Celeriac Raspberries
Spring onions game Corn on the cob Starfruit
Sugar-snaps (p) All naturally cured meats: Edamame Strawberries
Tomatoes (n) pancetta, parma ham, Golden beets Tangerines
Turnips coppa, bacon, salami, Tamarind pulp
Hubbard squash
biltong, jerky Watermelon
Jicama
CONDIMENTS All offal
Parsnips
(highly recommended)
All Vinegars All seafood Peas (p)
(flavourings and condiments Eggs (garden peas and petit pois)
are okay provided they are Cheeses: Potatoes (n) (all Kinds)
free from sugar, gluten, Cottage cheese, cream cheese, Pumpkin
preservatives or vegetable oils) brie, camembert, gorgonzola, Rutabagas
Tamari/fermented soy sauce roquefort, mozzarella, feta, Spaghetti squash (p)
ricotta, cheddar, emmental, Sweet potatoes (p)
gouda, parmesan and pecorino
 keto food lists
The Real Meal Revolution

@realmealrevolution

www.realmealrevolution.com
Designed in conjunction with the Real Meal Revolution Program info@realmealrevolution.com

LIGHT RED Hardly

ever REALLY RED Never
ever
Key:
(P) - ‘PREBIOTIC’ OR ‘HIGH FIBRE’
DRINKS GENERAL OTHER GRAIN-BASED (E) - HIGH IN DIGESTIVE ENZYMES
All alcoholic beverages Any food with added sugar PRODUCTS
Fruit or yoghurt smoothies Crisps All commercial breaded or (N) - NIGHT SHADES
battered foods:
(without frozen yoghurt or ice Fast food (*) - GUT HEALTHY FOODS
cream) (unless you trust the brand breaded chicken nuggets,
Vegetable juices and you know the ingredients) battered fish, etc. C - CUP
Sugary condiments: All commercial breakfast
(with no added fruit juice)
ketchup, marinades and salad cereals: T - TABLESPOON
dressings unless they are free muesli, granola, corn flakes,
TREATS AND CHOCOLATE from sugar and other nasties choco pops, cold porridges, etc. t - TEASPOON
All crackers and cracker
Banting baked goods U - UNIT/S
(including cakes, cupcakes SWEET THINGS breads
or any sugar-free desserts)
Dates
All confectionery and DRINKS Notes:
(non-dark) chocolates
Dark chocolate All energy drinks
(including ‘protein’, ‘energy’
(80% and above) All soft drinks
or ‘breakfast’/’snack’ bars)
Dried fruit Artificial sweeteners: (including diet drinks)
Honey aspartame, acesulfame K, Commercial fruit juices
Prunes (e) saccharin Commercial iced teas
Pure maple syrup Agave Flavoured milk and milkshakes
Sugar-free ice cream Canned fruit
Coconut blossom sugar DAIRY-RELATED
GLUTEN-FREE GRAINS AND Cordials
GRAIN PRODUCTS Fructose
Commercial cheese spreads
Coffee creamers
Amaranth Glucose
Condensed milk
Arrowroot Jam
Ice cream and commercial
Malt
Buckwheat frozen yoghurt
Rice malt syrup
Bran
Sugar:
Gluten-free pasta
white, caster, icing, light FATS
Millet brown, dark brown All industrial seed and
Oats (must be gluten-free) Sugar vegetable oil derivatives
Popcorn (cured or commercially Butter spreads
Quinoa pickled foods) Canola oil
Rices: Golden syrup Cottonseed oil
whole grain, arborio, sushi, Corn oil
jasmine, Thai and rice noodles FOODS CONTAINING Margarine and shortening
Sorghum GLUTEN Rice bran oil
Tapioca All flours and all breads Sunflower oil
Teff Safflower oil
(made from grains containing

FLOURS
gluten)
PROTEINS
Barley
Non-GMO and gluten-free Bulgur Highly processed sausages
should be a standard rule Couscous and luncheon meats
Durum (like polony)
Almond flour
Einkorn Meats cured with excessive
Coconut flour
Farina sugar
Corn flour
Graham flour
Chickpea flour
Kamut
Maize meal Matzo
Pea flour Orzo
Polenta Rye
Rice flour Semolina
Spelt
SWEETENERS Triticale
Erythritol Wheat
Isomalt Wheat germ
Stevia powder
Sucralose
Xylitol