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Protein/Fat Sources

These foods provide protein (to hit 152–190 g/day) and fat (to reach 130–180 g/day), keeping carbs low to maintain ketosis. Prioritize high-quality, minimally processed options.

How much Protein should you have per day?

  • Beef (Fatty Cuts):
    • Examples: Ribeye, ground beef (80/20), brisket.
    • Nutrition (per 4 oz/113 g):
      • Ribeye: ~25 g protein, 20 g fat, 0 g carbs, ~280 kcal.
      • Ground beef (80/20): ~23 g protein, 17 g fat, 0 g carbs, ~250 kcal.
    • Tips: Grill or pan-sear with butter for extra fat. Use ground beef for keto burgers (no bun) or casseroles.
  • Pork:
    • Examples: Pork belly, bacon, pork chops, sausage (no fillers/sugar).
    • Nutrition (per 4 oz/113 g):
      • Pork belly: ~15 g protein, 50 g fat, 0 g carbs, ~500 kcal.
      • Bacon (3 slices, ~1 oz): ~10 g protein, 12 g fat, 0 g carbs, ~150 kcal.
    • Tips: Choose uncured bacon to avoid added sugars. Pork belly is great for high-fat meals; pair with low-carb veggies.
  • Poultry:
    • Examples: Chicken thighs (skin-on), wings, duck breast.
    • Nutrition (per 4 oz/113 g):
      • Chicken thighs (skin-on): ~24 g protein, 15 g fat, 0 g carbs, ~230 kcal.
      • Wings (3 pieces, ~3 oz): ~18 g protein, 14 g fat, 0 g carbs, ~200 kcal.
    • Tips: Avoid lean cuts like chicken breast unless adding fat (e.g., butter sauce). Roast or fry for crispy skin.
  • Fish/Seafood:
    • Examples: Salmon, mackerel, sardines, shrimp.
    • Nutrition (per 4 oz/113 g):
      • Salmon: ~25 g protein, 15 g fat, 0 g carbs, ~230 kcal, ~400 mg potassium.
      • Sardines (canned in oil, drained): ~23 g protein, 10 g fat, 0 g carbs, ~190 kcal, ~300 mg calcium.
    • Tips: Fatty fish like salmon boost omega-3s and potassium. Canned sardines are convenient and nutrient-dense.
  • Eggs:
    • Examples: Whole eggs (chicken or duck).
    • Nutrition (per 2 large eggs, ~100 g):
      • ~12 g protein, 10 g fat, 1 g net carbs, ~140 kcal, ~50 IU vitamin D.
    • Tips: Scramble with butter or cheese for extra fat. Hard-boil for snacks.
  • Dairy (High-Fat, Low-Carb):
    • Examples: Hard cheeses (cheddar, parmesan), cream cheese, Greek yogurt (full-fat, unsweetened).
    • Nutrition (per 1 oz/28 g cheddar or 2 tbsp cream cheese):
      • Cheddar: ~7 g protein, 9 g fat, 0.5 g net carbs, ~110 kcal, ~200 mg calcium.
      • Cream cheese: ~2 g protein, 10 g fat, 1 g net carbs, ~100 kcal.
    • Tips: Use cheese as a snack or topping. Check yogurt labels for no added sugars.
  • Plant-Based (for Variety):
    • Examples: Tofu (firm), tempeh (low-carb versions).
    • Nutrition (per 4 oz/113 g tofu):
      • ~10 g protein, 6 g fat, 2 g net carbs, ~100 kcal, ~200 mg calcium.
    • Tips: Fry tofu in coconut oil for extra fat. Limited use to keep carbs low.
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