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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.
By MeKeto Editorial · Last updated September 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
The list starts here
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OpenGeneral 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.