The fastest way to feel confident on keto is to know, at a glance, what’s in and what’s out. Here’s a clear keto food list — eat freely from the first columns, and skip the last.
✅ Eat freely
Protein
- Fish & seafood — bangus, tilapia, tuna, shrimp, mussels, squid
- Chicken, pork, beef, and eggs
Low-carb vegetables
- Leafy greens (kangkong, pechay, spinach, lettuce, malunggay)
- Cauliflower, broccoli, cabbage, sitaw, sigarilyas, ampalaya, upo, okra, talong — more in our low-carb gulay guide
Healthy fats
- Olive oil, coconut oil, butter; avocado; olives
- Natural fat in fish, eggs, and meat; a small handful of nuts
Dairy & extras
- Cheese, heavy cream, full-fat plain yogurt (in moderation)
- Keto condiments — see our keto condiments guide — and keto-safe sweeteners
⚠ Eat in small amounts
- Nuts and seeds (easy to overeat), tomato and onion (use as flavor, not bulk)
- Berries — a few, occasionally; young buko meat
❌ Skip these
- Grains & starch — rice, bread, pasta, noodles, oats, cereal
- Sugar & sweets — desserts, chocolate bars, honey, most sauces
- Starchy vegetables — potato, kamote, corn, saba, kalabasa (large amounts)
- Most fruit — banana, mango, grapes, pineapple (high sugar)
- Sweet drinks — soda, juice, sweetened milk tea, regular coffee drinks
Ready to shop? Take our keto grocery list to the palengke or supermarket, then build meals with the healthy keto plate method — focusing on whole, unprocessed clean keto foods.
Quick answers
What can I eat?
Protein, low-carb vegetables, and healthy fats — fish, chicken, eggs, leafy greens, cauliflower, olive oil, avocado, cheese.
What should I avoid?
Rice, bread, pasta, sugar, starchy veg (potato, corn, saba), high-sugar fruit, and sweet drinks.
Can I have fruit?
Only a few berries occasionally — skip banana, mango, and grapes.
No shopping, no guesswork
Meals by Lily builds every meal from this list for you — protein, vegetables, and healthy fats, home-cooked and delivered across Metro Manila.
See Meal Plans & Order