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.

       

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 ¢¢¢ ¢¢¢ ¢¢¢ ¢¢¢ ¢¢¢ ¢¢¢ ¢¢¢ ¢¢¢ ¢¢¢ ¢¢¢ ¢¢¢

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: _______________________ _____________________________________

 

DAIRY FATS ¢¢¢ heavy cream: 36%, 38%, 40% ¢¢¢ butter: regular, European ¢¢¢ ghee   ¢¢¢ sour cream ¢¢¢ cream cheese ¢¢¢ cream fraiche

_____________________________________ _____________________________________ _____________________________________

       

 

*** 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 ¢¢¢ ¢¢¢ ¢¢¢ ¢¢¢ ¢¢¢ ¢¢¢ ¢¢¢ ¢¢¢ ¢¢¢ ¢¢¢ ¢¢¢ ¢¢¢ ¢¢¢ ¢¢¢ ¢¢¢ ¢¢¢ ¢¢¢ ¢¢¢

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:_______________________ ____________________________________ ____________________________________ ____________________________________

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

 

¢¢¢ ¢¢¢ ¢¢¢ ¢¢¢ ¢¢¢ ¢¢¢ ¢¢¢ ¢¢¢ ¢¢¢ ¢¢¢ ¢¢¢

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. ____________________________________ ____________________________________ ____________________________________ ____________________________________ ____________________________________ ____________________________________

 

¢¢¢ ¢¢¢ ¢¢¢ ¢¢¢ ¢¢¢ ¢¢¢ ¢¢¢ ¢¢¢ ¢¢¢ ¢¢¢ ¢¢¢ ¢¢¢ ¢¢¢ ¢¢¢ ¢¢¢ ¢¢¢ ¢¢¢ ¢¢¢ ¢¢¢ ¢¢¢

*** 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 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:_______________________ _____________________________________ _____________________________________ _____________________________________ _____________________________________

     

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. _____________________________________ _____________________________________ _____________________________________

***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: __________________________ ________________________________________ ________________________________________ ________________________________________