Ketogenic Diet Plan Food List (pdf): Cheat Sheet

I explain foods that are keto friendly as well as healthy.

0:00 Not sure which foods are keto friendly? Here’s a cheat sheet for you.
0:57 I explain the daily amount of carbs, proteins, and fats to consume
3:40 The reason I provided a list of healthy keto foods is because sometimes you’ll be told to eat unhealthy low-carb foods

This video is mainly for people who are new to keto. I explain which foods are keto friendly, and acceptable on a healthy ketosis eating plan. Look below this video for a link to the list you can download.

To summarize, on this list you’ll find types of fats, nuts, seeds, and proteins. Protein and fat are often found combined in a food. You’ll also see organ meats, fish, seafood, and vegetables, along with fruits, berries, liquids, and vegan proteins and fats.

Your carb intake should be between 20 and 50 grams per day; not per meal, but per day. Consume a moderate amount of protein, 3 to 6 ounces per meal. And 70 percent of your caloric intake should be fat.

I don’t count vegetables in the 20 to 50 grams of carbs. Consume half of your veggies raw, and half cooked. And I usually recommend 7 to 10 cups of vegetables daily, most of which can easily be a salad. For example, you could have a 5 or 6 cup salad with leafy greens, and steamed or stir-fried cruciferous vegetables like broccoli or brussel sprouts. For certain veggies, cooking enhances their nutrients; others are best eaten raw to get maximum nutrients.

As far as fruit goes, limes, lemons, and berries are fine as long as you stay within your carb limit.

Choose high-quality foods like pasture-raised eggs that are also organic. Wild-caught fish and grass-fed meats are key. Organ meats provide superior bioavailability for nutrients like vitamin A, minerals, and trace minerals.

Download the list, so you know which foods are healthy keto friendly!

Dr Eric Berg DC Bio:
Dr. Berg, age 55, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

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Disclaimer: Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.

Thanks for watching!
Now you know which foods are both keto friendly and healthy!


  1. Swietzel Beltran on January 4, 2021 at 11:40 pm

    Thank you for the keto food list Dr. Berg 😊 God bless you

  2. See on January 4, 2021 at 11:42 pm

    Thank you!😊
    But I was amazed about some of the fruits you mentioned in the list to be avoided. Like orange, apple, pineapple, date! I think you may mean we should consume less because Apple is famous for its miracle remedy for centuries. Or the benefit of pinapple specially for women (I mean in a moderate way!). Could you clarify if I bad understood!

    Thank you!😊

  3. 张新伟 on January 4, 2021 at 11:42 pm

    How to get the food list?

  4. TheOriginalJoeBloggs on January 4, 2021 at 11:43 pm

    Has the link to the Document gone ??

  5. Simon Taylor on January 4, 2021 at 11:43 pm

    Sorry I can’t find the PDF? Where is it?

  6. Sandra M on January 4, 2021 at 11:43 pm

    What happened to the cheat sheet?

  7. Nisar Adappadathil on January 4, 2021 at 11:45 pm

    where is the link?

  8. Tim Sheryl on January 4, 2021 at 11:46 pm

    No pdf attached.

  9. Peach Season on January 4, 2021 at 11:47 pm

    I am on keto diet. I notice that when I ate tofu for protein, I feel hungry later easily. What can I do? I hope to stay vegetarian while still on keto.

  10. elide beltram PhD on January 4, 2021 at 11:48 pm

    how do I get the food list?

  11. Edward Dickey on January 4, 2021 at 11:48 pm

    Thank you I have printed both but a problem is when is beest time to eat one meal and take insulin and medicine?

  12. caTpuccino on January 4, 2021 at 11:50 pm

    Everyone wants to eat ORGANIC, but bot everyone can afford them : (

  13. Owi Owi on January 4, 2021 at 11:51 pm

    Im a professional dietician. Eggs meats and animal products are toxic!!! they have huge amount of chemicals antibiotics puss puke sh** while producing them. they are full of bacterias and clogg the arteries!! first educate yourself later eat whats good for you only!! they also massively disrupt hormonal balance of men and women!! Animals are fed with GMO soy and corn and they dont get any nutrition from the soil, cause its extra money, nobody does that. Omega 3 are destroyed by temperature oxygen and light, there are no omega 3s in animal products or meat. Fish and fish oil are massively POLLUTED. Omega 3 naturally occuring and best souce is SPIRULINA. Marketing is fake, open your eyes. Meats and diary are not allowed on keto diet which is the best diet. Best anti inflammatory diet is vegan keto.

  14. Refyrolak on January 4, 2021 at 11:52 pm

    I think I will have to buy an american cup for all this measurements recommendations. Do you all really just go around and shove everything in one particular cup, one after another, to cook it and eat it? How much air between fresh leaves is allowed to make it a full cup? Can I squish it? What if my broccoli doesn’t fit in a cup?

    so many questions

  15. H A on January 4, 2021 at 11:52 pm

    Where is the list?

  16. Nicole Ponomaroff on January 4, 2021 at 11:56 pm

    Dr Berg on your free PDF "Dr Berg’s Healthy Ketosis Acceptable List you have Artichokes list on the Approved Vegetable list yet in this video you point out that Artichokes have 269 Carbs and say NOT to eat them. Maybe should should update your PDF.

  17. Aeon Sarker on January 4, 2021 at 11:57 pm

    Is fish and animal brain keto friendly?

  18. AIM Network on January 4, 2021 at 11:59 pm

    Thank you so much for the cheet sheet pdf. I see under the vegetables allowed are Beet Greens and Turnip Greens, but not Beet and not Turnips. Couldn’t find Beet and Turnips on the food list to avoid. So I’m not sure? Beets have a lot of sugar and Turnips seem a bit starchy so I’m guessing it’s a no? Also, what about Tapioca (root) flour to use as a stiffening agent – would that be allowed? Thank you for your work!

  19. oasiscat on January 4, 2021 at 11:59 pm

    The link has disappeared…please could you attach the link?

  20. Oz Brat on January 5, 2021 at 12:03 am

    Has the link been taken down? I can’t see it anywhere.

  21. Susan Rhoten on January 5, 2021 at 12:03 am

    Great list. I love the fact that you also included the foods to Avoid. Thank you. Love your videos.

  22. Rik Kelly on January 5, 2021 at 12:04 am

    thanks for the free food list dr berg….

  23. ZURI Congolese Princess on January 5, 2021 at 12:05 am

    Thank you so much Dr. Berg. May God bless you and keep you and your family healthy/ safe! I just cross your video on YouTube and I am learning a lot. I am currently doing intermittent Fasting. I started doing 18hrs, 19, 21,23, and today I am doing 36hrs. I am feeling great. I am currently weight 222.19lb and my goal is to get 145lb. Through God and keep watching your videos believe I am going to reach my goal. Also my goal is that once I lose weight I want to encourage women in my community to do the same( especially refugees women who can’t speak English)

  24. ramon atienza on January 5, 2021 at 12:05 am

    From your lecture I could see that I need more potassium . What food do I eat which is rich in potassium without sugar?

  25. حسين واثق محمد on January 5, 2021 at 12:05 am


  26. Lindsay Mendez on January 5, 2021 at 12:05 am

    Dr. – i’m brand new to keto and trying figure out what to eat and how to balance out my macros. I’ve done juice fasts and been successful in long term weight loss. Now I’m trying to lose additional weight. I can’t imagine never eating pineapple, grapefruit or watermelon. These are wonderful refreshing fruits that i crave but i know loaded with carbs and sugar. Can you advise?

  27. Kat on January 5, 2021 at 12:06 am

    Thank you Dr. Berg. I have followed you for years to refresh my knowledge but just now thinking to start the keto diet. However, the pdf list is no longer available. Is this so? Where can i find such a list made by you? Thanx

  28. Craig Butler on January 5, 2021 at 12:07 am

    This video would have been way better if the keto list PDF link that was promised had actually been placed in the description of the video.

  29. DivineSource444 on January 5, 2021 at 12:09 am

    Pdf link?

  30. Pal Keto on January 5, 2021 at 12:09 am

    20 – 50 total carbs or net carbs?

  31. Genie Tran on January 5, 2021 at 12:09 am

    Can you take this video down. The list is no where to be found down below.

  32. Ashley Holt on January 5, 2021 at 12:10 am

    Where is the PDF?

  33. يوسف بكري on January 5, 2021 at 12:11 am

    Dr Berg
    The link to the food list is now working
    Thanks in advance

  34. Amany E. Fish on January 5, 2021 at 12:15 am

    Hi Dr. Berg, I can’t seem to find the link for the cheat sheet?

  35. Oussama Rap on January 5, 2021 at 12:16 am

    Do like Muslims fasting ,a meal before sunrise and meal at sunset

  36. abcumm25 on January 5, 2021 at 12:16 am

    Thank you Sir

  37. Just Gerlie on January 5, 2021 at 12:17 am

    I can eat radish?

  38. Deanna Vogras on January 5, 2021 at 12:20 am

    I am over 80 is it too late to do Keto?

  39. Trader V on January 5, 2021 at 12:21 am

    I’m not seeing the pdf

  40. Chris Kpunkt on January 5, 2021 at 12:22 am

    Quick question just to make sure: 20-50g carbohydrates (CH) per day but i do not Count any CH of veggies to this per day Limit right? So basically i do not need to worry or rather count any of these CH?! Thanks in advance!! <3

  41. DarlingEmmaLouise on January 5, 2021 at 12:28 am

    Thank you for providing the document, it is much appreciated.

  42. Moon Y on January 5, 2021 at 12:28 am

    There is no peas and bell peppers on the list. Can please guide us on these two vegetables? Thank you

  43. LaurelAnne McHugh on January 5, 2021 at 12:30 am

    PLEASE KEEP IN MIND: most influencers recommend avocado. Some of us have a crossover allergy due to latex allergy. I have yet to see this mentioned on vlogs. I love avocado, kiwifruit, etc. Can’t eat those. So hearing that recommendation over and over. Nuff said.

  44. Seema Jaisimha Terry on January 5, 2021 at 12:31 am

    May I have the link please?

  45. Haitham Mihawk on January 5, 2021 at 12:34 am

    Can anyone reply with the link here please 🙏

  46. Miriam Reshetov on January 5, 2021 at 12:35 am

    Thank you very much, Dr. Berg, it is so helpful!

  47. Sonia L on January 5, 2021 at 12:35 am

    Dr Berg i love your videos and they make so much sense, however, as a believer in the bible some of the foods on your list contradicts Gods list of foods. Don’t know what to do with that.

  48. elide beltram PhD on January 5, 2021 at 12:35 am

    you were talking about Dr. Berg’s grass in a jar, is it the wheat grass superfood, raw juice powder? I may have bought the wrong one. Tks

  49. Felipe Medina Gutiérrez on January 5, 2021 at 12:36 am

    I can’t see any link 🙁

  50. ou8xa1v kk on January 5, 2021 at 12:38 am

    Dr berg, my doctor said don’t add carrots and peanuts in my keto diet.

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