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What is Keto diet?

• 1 teaspoon Vegetable oil: Canola, olive, corn, safflower, soybean, coconut, etc. 
• 2 teaspoons Peanut butter or other nut butter
• 1 tablespoon Salad dressing, diet margarine, nuts, seeds,
• 2 tablespoons Guacamole, light salad dressing, shredded coconut

• 1 ounce, cooked and trimmed :Chicken or turkey, beef, ham, lamb, goat, fish or shellfish, game, luncheon meat, etc. May also count cheese or vegetarian meat substitutes.
• 2 Egg whites 
• 1 Egg, extra large
• 1/2 cup Egg, extra large
• 1/2 cup Beans (also contain starch/carbohydrate): Black, pinto, white, kidney, chickpeas, lentils, split peas, baked beans, or refried beans, Green soybeans/edamame (low in carbohydrate)
• 1/3 cup Tofu or hummus
• 1/2 ounce Nut butter: peanut, almond, sunflower, sesame
• 2 tablespoons Nuts or seeds: pumpkin, sunflower, almonds, walnuts, pecans, pistachio, etc. 
• 3 ounce or 1/3 cup Ricotta, cottage cheese or Paneer 

• 1 ounce 1 slice Bread (whole wheat is best), bagel, mini muffin, dry pasta, Cold cereal, amounts will vary from 1/4 cup to 1 cup so check label for suggested serving size.
• 1/2 cup cooked grains, 1/4 uncooked Oatmeal, Cream of Wheat, rice, bulgur wheat, buckwheat groats, pasta, polenta, quinoa, millet
• 1/2 cup cooked, 1/4 cup uncooked Dried beans or pulses: lentils, split pea, black-eyed-peas, red beans, garbanzo, mung beans (sprouted or not), etc.