Discover healthy keto diet foods, explore a complete keto food list and get inspired with an easy 7-day keto meal plan. From delicious meal ideas to keto-friendly snacks and practical grocery shopping tips, find everything you need to plan your week.
If you’re exploring keto, the first question is usually pretty simple: What can I actually eat? A ketogenic diet typically focuses on foods that are low in carbohydrates while including sources of protein and fat.
From eggs and seafood to leafy greens, avocado and nuts, there are plenty of options to build tasty, satisfying meals.
This guide covers keto-friendly foods, grocery shopping tips, snack ideas and a simple 7-day meal plan to help you get organised.
A keto diet generally limits carbohydrate-rich foods and focuses on foods that are naturally lower in carbohydrates. The exact foods and portions that work best can vary depending on individual dietary needs and preferences.
Good options to build meals around include meat, poultry, seafood, eggs, tofu, leafy green vegetables, broccoli, cauliflower, zucchini, mushrooms, avocado, olives, nuts and seeds.
Foods such as cheese, Greek yoghurt and other dairy products may also fit into a keto eating pattern, depending on their carbohydrate content.
When it comes to fruit, lower-carbohydrate options such as berries are commonly included in smaller portions. Herbs, spices and low-carbohydrate sauces can also add plenty of flavour without making meals feel repetitive.
The key is to look at the overall carbohydrate content of your meals rather than focusing on one particular “keto” food. Checking nutrition labels can make this much easier.
Having a handy food list can make keto meal planning much less of a head-scratcher. Here are some common foods that can fit into a keto-style eating pattern.
Protein
Beef, lamb and pork
Chicken and turkey
Eggs
Salmon, tuna and other fish
Prawns and other seafood
Tofu and tempeh
Low-carbohydrate vegetables
Spinach and other leafy greens
Broccoli
Cauliflower
Zucchini
Cucumber
Mushrooms
Capsicum
Asparagus
Green beans
Fats and oils
Avocado
Extra virgin olive oil
Olives
Nuts and nut butters
Seeds
Chia and flaxseeds
Coconut products
Dairy and alternatives
Cheese
Greek yoghurt
Cottage cheese
Cream
Unsweetened dairy or suitable plant-based alternatives
Fruit
Strawberries
Raspberries
Blackberries
Blueberries
Avocado
Flavour boosters
Garlic
Fresh herbs
Spices
Mustard
Lemon and lime
Vinegar
Sugar-free or low-carbohydrate sauces, where suitable
Remember, “keto-friendly” doesn’t automatically mean a food needs to be eaten in unlimited amounts. Portion size and the total carbohydrate content of your meals still matter.
Need a little inspiration? This simple 7-day plan is a starting template rather than a one-size-fits-all prescription. Portions can be adjusted to suit individual energy needs, dietary preferences and nutritional requirements.
Day 1
Breakfast: Scrambled eggs with spinach and avocado
Lunch: Chicken salad with leafy greens, cucumber, feta and olive oil
Dinner: Baked salmon with broccoli and zucchini
Day 2
Breakfast: Greek yoghurt with chia seeds and a small serving of berries
Lunch: Tuna and avocado lettuce cups
Dinner: Beef stir-fry with mushrooms, capsicum and cauliflower rice
Day 3
Breakfast: Omelette with mushrooms, spinach and cheese
Lunch: Chicken, avocado and leafy green salad
Dinner: Grilled prawns with zucchini noodles and pesto
Day 4
Breakfast: Eggs with avocado and sautéed mushrooms
Lunch: Salmon salad with cucumber, olives and leafy greens
Dinner: Roast chicken with cauliflower and green beans
Day 5
Breakfast: Greek yoghurt with chia seeds, nuts and a few berries
Lunch: Beef and salad lettuce wraps
Dinner: Baked white fish with asparagus and broccoli
Day 6
Breakfast: Scrambled eggs with mushrooms and avocado
Lunch: Tuna salad with leafy greens, cucumber and olives
Dinner: Chicken cooked with herbs and served with zucchini and cauliflower
Day 7
Breakfast: Omelette with spinach, cheese and mushrooms
Lunch: Prawn and avocado salad
Dinner: Grilled steak with green vegetables and a side salad
There’s no need to eat exactly the same meals every week. Swap similar foods in and out to keep things interesting and make the plan work for you.
A little planning can make keto-style eating much easier. Start with a simple shopping list built around protein, low-carbohydrate vegetables, healthy fats and a few easy flavour boosters.
Shop the perimeter. Fresh meat, seafood, eggs and vegetables can form the foundation of your meals, while the nutrition panel can help you assess packaged foods.
Prep your proteins. Cook a batch of chicken, beef, eggs or fish so you have an easy starting point for several meals.
Wash and chop vegetables ahead of time. Future-you will be very grateful when dinner is already halfway sorted.
Keep quick options handy. Tinned tuna, eggs, avocado, nuts, seeds and frozen vegetables can all be useful when you need something speedy.
Check carbohydrate content. Foods that appear “healthy” can still contain carbohydrates, so checking the nutrition information can help you keep track of your overall intake.
Plan before you shop. Choosing a few breakfasts, lunches and dinners for the week can help reduce last-minute takeaway decisions and unnecessary food waste.
Snacking on keto doesn’t have to mean reaching for complicated recipes. Simple foods can make easy options between meals.
Try:
A small handful of nuts
Cheese with cucumber
Boiled eggs
Avocado with seasoning
Celery with nut butter
Greek yoghurt with a few berries
Olives
Chia pudding made with an unsweetened base
Tuna or salmon with cucumber
A small serving of berries with Greek yoghurt
As with meals, check portion sizes and carbohydrate content, particularly for packaged snacks and foods containing added sugars.
Keto eating generally means choosing foods that are low in carbohydrates while including sources of protein and fat.
Build meals around foods such as eggs, seafood, meat, tofu and low-carbohydrate vegetables.
Avocado, nuts, seeds and oils can provide sources of dietary fat.
Check nutrition labels to keep an eye on carbohydrate content.
Meal prepping a few basic ingredients can make busy weekdays easier.
Keto-friendly snacks can be simple — think eggs, nuts, cheese, avocado and lower-carbohydrate yoghurt options.
The example meal plan is a template, not a set menu. Adapt meals and portions to suit your individual needs.
If you have a medical condition, take medication or have specific dietary requirements, speak with a qualified health professional before making significant changes to your diet.
A keto diet generally includes foods that are low in carbohydrates, such as meat, poultry, seafood, eggs, tofu, leafy green vegetables, broccoli, cauliflower, zucchini, avocado, nuts, seeds and some dairy foods. Lower-carbohydrate fruits such as berries may also be included in smaller portions. The foods and portions that are appropriate can vary depending on individual dietary needs.
A good 7-day keto meal plan is one that gives you a practical selection of lower-carbohydrate meals that you enjoy and can prepare consistently. The example plan in this article includes options such as eggs and avocado for breakfast, chicken or seafood salads for lunch and fish, meat or chicken with low-carbohydrate vegetables for dinner. It is a template that can be adapted rather than a prescribed plan.
A keto grocery list can include eggs, chicken, beef, seafood, tofu, leafy greens, broccoli, cauliflower, zucchini, mushrooms, avocado, olives, nuts, seeds, cheese and Greek yoghurt. Add herbs, spices, oils and other suitable low-carbohydrate flavourings to keep meals interesting. Checking nutrition labels is useful when choosing packaged foods, as carbohydrate content can vary between products.
Simple keto-friendly snack ideas include boiled eggs, a small handful of nuts, cheese and cucumber, avocado, olives, Greek yoghurt with a few berries, or vegetables with a suitable dip. When choosing packaged snacks, check the nutrition information for carbohydrate content and consider portion size as part of your overall daily intake.
Some FatBlaster products may be suitable for a keto eating pattern, depending on their nutritional composition and your individual carbohydrate intake. If you’re following keto, check the product’s nutrition information and ingredient list to see how it fits with your overall dietary approach. Look for products specifically described as keto-friendly where applicable, and consider the carbohydrate content alongside the rest of your meals and snacks.
Start by choosing a few meals for the week and making a shopping list around the ingredients you’ll need. Preparing proteins such as chicken, beef or boiled eggs in advance, washing and chopping vegetables, and portioning snacks can save time during the week. Keeping a few convenient staples, such as tinned fish, frozen vegetables, nuts and seeds, on hand can also make last-minute meals easier.
No. Think of the 7-day meal plan as a template rather than a set of rules. You can swap meals, change ingredients and adjust portions to suit your preferences, schedule and individual nutritional needs. The aim is to give you a starting point for putting together a variety of lower-carbohydrate meals.
A keto diet generally limits foods that are high in carbohydrates, including sugary drinks, sweets, many desserts, bread, pasta, rice and other grain-based foods, as well as many higher-carbohydrate snack foods. Some fruits, legumes and starchy vegetables can also contain more carbohydrates than typically included in a keto eating pattern. Rather than assuming a food is automatically “off limits”, checking its carbohydrate content can help you understand where it fits within your overall dietary approach.
