Dr. Eric Westman‘s approach to a ketogenic diet is known for its simplicity. He has provided a basic food list for those following a low-carbohydrate, ketogenic diet. Here’s a general overview based on his recommendations:
Table of Contents
Dr. Westman Allowed Keto Food List:
Meats:
- Beef (steak, ground beef, roast)
- Pork (chops, loin, roast)
- Chicken (thighs, wings, drumsticks, and even breast)
- Turkey
- Lamb
- Fish
- Shellfish
- Eggs
Leafy Greens (about 2 cups daily):
- Spinach
- Lettuce
- Swiss chard
- Kale
- Collards
Non-starchy Vegetables (about 1 cup daily):
- Broccoli
- Cauliflower
- Brussels sprouts
- Green beans
- Asparagus
- Cucumber
- Zucchini
Dairy (in moderation):
- Cheese (hard and soft cheeses, but be cautious of added carbs)
- Cream (heavy or light)
- Butter
- Sour cream
Fats and Oils:
- Olive oil
- Coconut oil
- Butter
- Lard
- Mayonnaise (ensure it doesn’t have added sugars)
Beverages:
- Water
- Unsweetened tea
- Coffee (without sugar)
- Bone broth
Nuts and Seeds (in moderation):
- Almonds
- Walnuts
- Pecans
- Sunflower seeds
Foods to Avoid:
- Sugary foods and drinks
- Grains (bread, pasta, rice, cereal)
- Starchy vegetables (potatoes, corn)
- Most fruits (berries are allowed in small amounts)
- Beans and legumes
- Processed foods
- Foods with added sugars or sweeteners
It’s essential to read food labels and be aware of carb counts. Dr. Westman often emphasizes the importance of keeping total carbohydrate intake to about 20 grams or less per day, especially when starting the diet.
Please note that this is a general overview, and individual recommendations might vary based on specific health conditions or goals. If you’re considering starting a ketogenic diet, it’s always a good idea to consult with a healthcare professional or nutritionist.
One-day meal plan with Dr. Westman keto foods
To provide an estimate of the total calories for the proposed meal plan, I’ll make some general assumptions based on average nutritional values for the listed foods. Please note that actual calorie counts can vary based on specific brands, preparation methods, and portion sizes. Here’s the meal plan with estimated calorie counts:
| Meal | Food Item | Estimated Calories |
|---|---|---|
| Breakfast | – Scrambled eggs (3) with spinach (1 cup) and cheddar cheese (1 oz) | 300 |
| – Coffee with 1 tbsp of heavy cream | 50 | |
| Lunch | – Grilled chicken thigh (2 pieces) with a side salad: lettuce (1 cup), cucumber slices, olive oil dressing | 350 |
| – Unsweetened iced tea | 0 | |
| Snack | – A handful of almonds (about 10-15) | 100 |
| Dinner | – Grilled steak (6 oz) | 450 |
| – Roasted asparagus (1 cup) with butter and garlic | 100 | |
| – Cauliflower mash (1 cup) made with butter and a touch of heavy cream | 150 | |
| Dessert | – A small bowl of mixed berries (strawberries, blueberries, raspberries) with a dollop of whipped heavy cream | 100 |
| Beverages | – Water throughout the day | 0 |
| – Bone broth (1 cup) in the evening | 50 |
Total Estimated Calories for the Day: 1,550
Again, these are rough estimates, and actual calorie counts can vary. If you’re tracking calories or macros closely, it’s essential to use a detailed nutrition database or app to get precise values.
