MeKeto

Printable reference

Keto Cheat Sheet

Everything you need on one page: what to eat, what to skip, your daily targets, and the swaps that make it easy. Print it and stick it on the fridge.

Built by Barron Hansen · Last updated June 2026

Daily targets

20-50g

Net carbs

Start at 20g to reach ketosis fast.

Moderate

Protein

Roughly 0.7-1.0g per lb of goal weight.

To satiety

Fat

Fills the rest of your calories.

Net carbs= total carbs − fiber − sugar alcohols. That is the number that matters on keto.

Eat freely

Proteins

  • Eggs
  • Beef, pork, lamb
  • Chicken and turkey
  • Salmon, tuna, sardines
  • Shrimp and shellfish
  • Bacon and sausage (no sugar)

Fats & oils

  • Butter and ghee
  • Olive oil
  • Avocado and avocado oil
  • Coconut oil
  • Animal fats (tallow, lard)

Low-carb veg

  • Spinach, kale, lettuce
  • Broccoli and cauliflower
  • Zucchini and asparagus
  • Cabbage and Brussels sprouts
  • Mushrooms, peppers, cucumber

Dairy (full-fat)

  • Hard and soft cheeses
  • Heavy cream
  • Cream cheese
  • Full-fat plain Greek yogurt
  • Sour cream

Nuts & seeds

  • Almonds, pecans, macadamias
  • Walnuts
  • Chia and flax seeds
  • Pumpkin seeds
  • Nut butters (no added sugar)

Extras

  • Avocado
  • Olives
  • Berries (small portions)
  • Dark chocolate 85%+
  • Herbs, spices, most seasonings

Avoid

Grains & starch

  • Bread, pasta, rice
  • Oats and cereal
  • Tortillas and crackers
  • Flour and cornstarch

Sugar & sweets

  • Sugar, honey, syrup
  • Candy and desserts
  • Soda and sweet tea
  • Fruit juice

Starchy veg

  • Potatoes and fries
  • Sweet potatoes
  • Corn and peas
  • Beets and parsnips

Most fruit

  • Bananas and grapes
  • Apples, oranges, pears
  • Mango and pineapple
  • Dried fruit

Legumes

  • Beans and lentils
  • Chickpeas and hummus
  • Refried beans

Watch closely

  • Beer and sweet cocktails
  • Low-fat "diet" products
  • Barbecue and ketchup
  • Milk and sweetened yogurt

Hidden carbs to watch

  • Sauces and dressings (barbecue, teriyaki, honey mustard, ketchup)
  • Breaded or battered meats and "crispy" menu items
  • Sugar-sweetened coffee drinks and flavored creamers
  • Marinated deli meats and sausages with added sugar
  • Sugar alcohols like maltitol, which can still raise blood sugar
  • Cough syrups, gummy vitamins, and mints

Smart swaps

RiceRiced cauliflower
PastaZucchini noodles or shirataki
Mashed potatoesMashed cauliflower
BreadAlmond flour or seed bread
Tortilla wrapLettuce or cabbage wrap
French friesRoasted green beans
SugarErythritol or monk fruit
CroutonsCrushed pork rinds
ChipsCheese crisps or pork rinds
MilkUnsweetened almond or coconut milk

Calculate your macros

Get exact daily targets for your body and goal.

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Check any food

Search 268 foods for net carbs and a keto verdict.

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Follow a meal plan

A full 7-day plan with a shopping list.

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General information, not medical or nutritional advice. Net carb tolerance varies from person to person. If you have a health condition, are pregnant, or take medication, talk to your doctor before starting keto.