OIL OTHER SOURCES OF FAT  ¢¢¢ olive oil ¢¢¢ macadamia nuts ¢¢¢ canola ¢¢¢ pecans ¢¢¢ coconut: refined, unrefined ¢¢¢ avocados ¢¢¢ canola ¢¢¢ olives: green, black ¢¢¢ walnut ¢¢¢ spreads: Smart Balance, Good Earth ¢¢¢ grape seed ¢¢¢ mayonnaise ¢¢¢ sunflower ¢¢¢ coconut milk ¢¢¢ safflower ¢¢¢ full fat salad dressing ¢¢¢ flaxseed ¢¢¢ avocado additional notes: _______________________ ¢¢¢ sesame: regular, toasted _____________________________________ DAIRY FATS ¢¢¢ heavy cream: 36%, 38%, 40% _____________________________________ ¢¢¢ butter: regular, European ¢¢¢ ghee _____________________________________ ¢¢¢ sour cream ¢¢¢ cream cheese _____________________________________ ¢¢¢ cream fraiche

       ¢¢¢ 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:_____________________ __________________________________

Approved by The Charlie Foundation

www.thecharliefoundation.org

Visit the virtual Keto Pantry with additional information at: www.ketocook.com

___________________________________ 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.

   

       

*** 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 SHELLFISH ¢¢¢ bass ¢¢¢ clams: fresh or canned ¢¢¢ catfish ¢¢¢ crawfish ¢¢¢ cod ¢¢¢ crab: snow, king, white, blue, canned ¢¢¢ flounder ¢¢¢ lobster ¢¢¢ haddock ¢¢¢ oysters: fresh or canned ¢¢¢ halibut ¢¢¢ octopus ¢¢¢ mahi mahi ¢¢¢ shrimp: fresh, frozen, canned, dried ¢¢¢ orange roughy ¢¢¢ scallops ¢¢¢ perch ¢¢¢ squid (calamari) ¢¢¢ rainbow trout ¢¢¢ red snapper additional notes:_______________________ ¢¢¢ salmon: Atlantic, sockeye, coho, canned ¢¢¢ sardines: fresh or canned ____________________________________ ¢¢¢ swordfish ¢¢¢ tilapia ____________________________________ ¢¢¢ tuna: bluefin, yellowfin, ahi, canned ¢¢¢ whitefish ____________________________________ ¢¢¢ flatfish (flounder or sole)

*** Always choose the least processed options. Whole block cheese is preferred over pre-grated to avoid anti-clumping agents.***

¢¢¢ plain yogurt, full fat CHEESE: Choose whole block, write your ¢¢¢ sour cream, full fat favorite varieties and brands. ¢¢¢ 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 ____________________________________ ____________________________________

   

*** 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 ____________________________________ ¢¢¢ kohlrabi ¢¢¢ lettuce (all varieties) ____________________________________ ¢¢¢ mushrooms ¢¢¢ okra ____________________________________

¢¢¢ apples: fresh, unsweetened sauce ¢¢¢ peach ¢¢¢ apricots ¢¢¢ pineapple ¢¢¢ blueberries ¢¢¢ plums ¢¢¢ blackberries ¢¢¢ pears ¢¢¢ banana ¢¢¢ raspberries ¢¢¢ cherries ¢¢¢ strawberries ¢¢¢ cantaloupe ¢¢¢ tangerines ¢¢¢ grapefruit ¢¢¢ watermelon ¢¢¢ grapes additional notes:_______________________ ¢¢¢ guava ¢¢¢ honeydew _____________________________________ ¢¢¢ kiwi ¢¢¢ mango _____________________________________ ¢¢¢ nectarine ¢¢¢ orange _____________________________________ ¢¢¢ papaya

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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 OTHER ¢¢¢ turkey ¢¢¢ Miracle & Shiratake Noodles ¢¢¢ ham ¢¢¢ Walden Farm’s products ¢¢¢ pepperoni ¢¢¢ Just The Cheese products ¢¢¢ bologna ¢¢¢ low-carb baking mixes (Carbquick) ¢¢¢ salami ¢¢¢ low carb bread, tortillas ¢¢¢ cheese: american, product MEAT additional notes: __________________________ ¢¢¢ sausage:

Italian, sweet, hot (all other kinds) ________________________________________ ¢¢¢ bacon ¢¢¢ hot dogs ________________________________________ ¢¢¢ Spam ¢¢¢ canned or potted ________________________________________ meat sticks & spreads

     BAKING INGREDIENTS SWEETENERS ¢¢¢ coconut flour ¢¢¢ liquid stevia ¢¢¢ shredded coconut, unsweetened ¢¢¢ powdered stevia ¢¢¢ almond meal/flour/butter ¢¢¢ saccharine ¢¢¢ hazelnut meal/flour ¢¢¢ sucralose ¢¢¢ psyllium husks, whole/powdered ¢¢¢ baking powder, aluminum free HERBS & SPICES ¢¢¢ baking soda Dried varieties should be calculated into a ¢¢¢ Bickford’s Flavors meal if it is more than “a pinch”. Fresh & MISCELLANEOUS whole varieties may be steeped to infuse ¢¢¢ nori flavor, but must be removed prior eating. ¢¢¢ almond milk, unsweetened Please note commonly used items. ¢¢¢ soy milk, unsweetened ¢¢¢ tahini paste _____________________________________ ¢¢¢ tofu ¢¢¢ tempeh _____________________________________ ¢¢¢ decaffeinated tea ¢¢¢ gelatin, unflavored _____________________________________ ¢¢¢ broth: chicken, beef, vegetable