Keto pantry printable PDF

Approved by The Charlie Foundation
www.thecharliefoundation.org
Visit the virtual Keto Pantry with additional
information at: www.ketocook.com
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How to use this list
Mark the circles to indicate food preferences
✖¢¢ Likes this item a lot, will eat regularly
and family uses often in meals.
¢✖¢ will eat this item occasionally
¢¢✖ Does not like item, or has not yet
tried.
If there are several varieties, circle options
you regularly use.
almonds
peanuts
macadamia nuts
pecans
brazil nuts
cashews
filberts (hazelnuts)
pistachios
walnuts
pumpkin seeds
sesame seeds
sunflower seeds
chia seeds
flax seeds: regular or golden
whole, meal
additional notes:_____________________
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OIL
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olive oil
canola
coconut: refined, unrefined
canola
walnut
grape seed
sunflower
safflower
flaxseed
avocado
sesame: regular, toasted
OTHER SOURCES OF FAT ¢¢¢ macadamia nuts
¢¢¢ pecans
¢¢¢ avocados
¢¢¢ olives: green, black
¢¢¢ spreads: Smart Balance, Good Earth
¢¢¢ mayonnaise
¢¢¢ coconut milk
¢¢¢ full fat salad dressing
additional notes: _______________________
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DAIRY FATS
¢¢¢ heavy cream: 36%, 38%, 40%
¢¢¢ butter: regular, European
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ghee
¢¢¢ sour cream
¢¢¢ cream cheese
¢¢¢ cream fraiche
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*** All items can be fresh or frozen, with no additional ingredients***
EGGS
BEEF
¢¢¢ chicken (whites, yolks)
¢¢¢ chuck arm: pot roast or steak
¢¢¢ duck
¢¢¢ chuck shoulder: pot roast or steak
¢¢¢ short ribs
CHICKEN
¢¢¢ stew
¢¢¢ skinless breast
¢¢¢ blade: roast or steak
¢¢¢ skinless thighs/legs
¢¢¢ eye: roast or steak
¢¢¢ tenders
¢¢¢ cross cut shank
¢¢¢ liver (recommend organic only)
¢¢¢ brisket
¢¢¢ ground (whole chicken)
¢¢¢ skirt
¢¢¢ ground (white meat only)
¢¢¢ flank
¢¢¢ hanger
TURKEY
¢¢¢ rib roast
¢¢¢ skinless breast
¢¢¢ rib eye: roast or steak
¢¢¢ skinless thighs/legs
¢¢¢ top loin: roast or steak
¢¢¢ ground (whole turkey)
¢¢¢ T-bone
¢¢¢ ground (white meat only)
¢¢¢ porterhouse
¢¢¢ sirloin steak
PORK
¢¢¢ tenderloin: roast or steak (filet)
¢¢¢ shoulder: arm roast or steak
¢¢¢ rump round: roast or steak
¢¢¢ shoulder blade (Boston) roast or steak ¢¢¢ top round: roast or steak
¢¢¢ cubed steak
¢¢¢ bottom round roast
¢¢¢ kabob meat
¢¢¢ eye round: roast or steak
¢¢¢ loin blade: roast or chops
¢¢¢ tri tip
¢¢¢ country style ribs
¢¢¢ kabob
¢¢¢ loin (baby) back ribs
¢¢¢ cubed steak
¢¢¢ spareribs
Ground Beef
¢¢¢ loin: roast or chops
¢¢¢ 85% lean
¢¢¢ sirloin roast, chops or cutlets
¢¢¢ 90% lean
¢¢¢ tenderloin
¢¢¢ 92% lean
¢¢¢ side pork (fresh, uncured bacon)
¢¢¢ liver (recommend organic only)
¢¢¢ leg (fresh, uncured ham)
¢¢¢ tongue
¢¢¢ shank
¢¢¢ ground
GAME MEATS
¢¢¢ duck
¢¢¢ pheasant
LAMB
¢¢¢ goat
¢¢¢ quail
¢¢¢ loin: whole or chops
¢¢¢ deer
¢¢¢ rabbit
¢¢¢ rib: standing, chop, crown
¢¢¢ elk
¢¢¢ wild boar
¢¢¢ leg
¢¢¢ bison
OTHER________________
¢¢¢ stew meat
¢¢¢ goose
¢¢¢ ground
¢¢¢ moose ______________________
*** All items can be fresh or frozen with no additional ingredients EXCEPT when “canned” is an option***
FISH
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bass
catfish
cod
flounder
haddock
halibut
mahi mahi
orange roughy
perch
rainbow trout
red snapper
salmon: Atlantic, sockeye, coho, canned
sardines: fresh or canned
swordfish
tilapia
tuna: bluefin, yellowfin, ahi, canned
whitefish
flatfish (flounder or sole)
SHELLFISH
¢¢¢ clams: fresh or canned
¢¢¢ crawfish
¢¢¢ crab: snow, king, white, blue, canned
¢¢¢ lobster
¢¢¢ oysters: fresh or canned
¢¢¢ octopus
¢¢¢ shrimp: fresh, frozen, canned, dried
¢¢¢ scallops
¢¢¢ squid (calamari)
additional notes:_______________________
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*** Always choose the least processed options. Whole block cheese is preferred over pregrated to avoid anti-clumping agents.***
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plain yogurt, full fat
sour cream, full fat
cream cheese, full fat
cream fraiche
cottage cheese, full fat
ricotta cheese
double or clotted cream
milk: fresh, powdered, evaporated
buttermilk
kefir, plain
whey protein isolate powder
NOW Foods brand
CHEESE: Choose whole block, write your
favorite varieties and brands.
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*** Fresh or frozen is best for all fruit & vegetables***
asparagus
¢¢¢ onions
bell peppers
¢¢¢ peas: sugar snap, snow
broccoli
¢¢¢ radish
brussels sprouts
¢¢¢ rhubarb
bok choy
¢¢¢ rutabaga
celery (celeriac)
¢¢¢ swiss chard
celery root
¢¢¢ summer squash: yellow, zucchini
cucumbers: fresh, sugar free pickles ¢¢¢ spinach
cabbage: green, red, nappa
¢¢¢ tomato: fresh, canned, paste
carrots
¢¢¢ turnips
cauliflower
¢¢¢ watercress
endive
¢¢¢ winter squash: fresh, canned, frozen
edamame
butternut, acorn, spaghetti, pumpkin
green beans
additional notes:_______________________
jicama
kale: curly, dragon
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kohlrabi
lettuce (all varieties)
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mushrooms
okra
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apples: fresh, unsweetened sauce
apricots
blueberries
blackberries
banana
cherries
cantaloupe
grapefruit
grapes
guava
honeydew
kiwi
mango
nectarine
orange
papaya
¢¢¢ peach
¢¢¢ pineapple
¢¢¢ plums
¢¢¢ pears
¢¢¢ raspberries
¢¢¢ strawberries
¢¢¢ tangerines
¢¢¢ watermelon
additional notes:_______________________
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BAKING INGREDIENTS
¢¢¢ coconut flour
¢¢¢ shredded coconut, unsweetened
¢¢¢ almond meal/flour/butter
¢¢¢ hazelnut meal/flour
¢¢¢ psyllium husks, whole/powdered
¢¢¢ baking powder, aluminum free
¢¢¢ baking soda
¢¢¢ Bickford’s Flavors
MISCELLANEOUS
¢¢¢ nori
¢¢¢ almond milk, unsweetened
¢¢¢ soy milk, unsweetened
¢¢¢ tahini paste
¢¢¢ tofu
¢¢¢ tempeh
¢¢¢ decaffeinated tea
¢¢¢ gelatin, unflavored
¢¢¢ broth: chicken, beef, vegetable
SWEETENERS
¢¢¢ liquid stevia
¢¢¢ powdered stevia
¢¢¢ saccharine
¢¢¢ sucralose
HERBS & SPICES
Dried varieties should be calculated into a
meal if it is more than “a pinch”. Fresh &
whole varieties may be steeped to infuse
flavor, but must be removed prior eating.
Please note commonly used items.
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***ALL ITEMS IN THIS SECTION SHOULD BE USED IN LIMITED QUANTITIES
AT THE DISCRESION OF YOUR DIETITAN. Nutritional content will vary significantly between brands***
DELI
¢¢¢ turkey
¢¢¢ ham
¢¢¢ pepperoni
¢¢¢ bologna
¢¢¢ salami
¢¢¢ cheese: american, product
MEAT
¢¢¢ sausage:
Italian, sweet, hot (all other kinds)
¢¢¢ bacon
¢¢¢ hot dogs
¢¢¢ Spam
¢¢¢ canned or potted
meat sticks & spreads
OTHER
¢¢¢ Miracle & Shiratake Noodles
¢¢¢ Walden Farm’s products
¢¢¢ Just The Cheese products
¢¢¢ low-carb baking mixes (Carbquick)
¢¢¢ low carb bread, tortillas
additional notes: __________________________
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