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.