Keto Diet Food Swaps Cheatsheet

Why did I write this Keto Diet Food Swaps Cheatsheet?

So you've decided to take the plunge and try (or have been trying) the Keto (also known as the Ketogenic Diet) because you've seen the results from your family and friends.

Or maybe you've read all about it, in this blog or somewhere else.

And now, you're looking for some information on what foods are Keto compatible so that you could swap your food and satisfy your cravings...

If you're a BURGER LOVER - try this instead 

Bread and Buns

-Kale leaves
-Lettuce leaves
-Thick sliced cucumbers
-Roasted Portobello mushroom caps (my favorite)
-Napa or Chinese cabbage

Wraps

-Lettuce
-Kale
-Cabbage

Save 32 to 43 grams of carbs in traditional wraps and tortillas

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Spaghetti And Pasta

-Spiral cut zucchini
-Japanese shirataki noodles
-Spaghetti squash
-Kelp noodles

Save 37.3 grams of carbs for each 1 cup of pasta

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Lasagna Noodles

-Thick cut zucchini slices
-Sliced eggplant

Save 21 grams of carbs by replacing just 2 noodles

Potato Chips/Crispy Salty Snacks

-Kale or Spinach chips-wash and thoroughly dry veg, cut into pieces, drizzle with olive oil and sprinkle with seasoning salt, garlic, or parmesan cheese. Bake at 350F until edges are brown but not burnt, 10 to 15 minutes. 

-Crispy green bean fries -toss green beans in oilive oil in a large bowl, add salt, and optional garlic, parmesan cheese or parika and toss to coat. Place on parchment lined baking sheet and bake at 375 for 10 to 15 minutes or until crispy. 

-Almonds and walnuts 

-Crispy veggie sticks-carrots, cucumber, celery, and jicama 

-Parmesan cheese crisps-place small piles of shaved parmesan on a non- stick pan, and fry until melted and chew, or longer for extra crispy 

-Pepperoni chips-microwave on paper towels until crispy 

-American cheese crisps-cut into 1x1 squares, place on parchment paper and microwave for 60 seconds or until crispy 

-Pickles 

-Almond flour or coconut flour crackers

-Flax crackers (several brands have 1 gram per 6 crackers in various flavors) 

-Roasted seasoned seaweed (Asian section of supermarkets, online or in health food markets) 

Save an average of 114 grams of carbs that are in 8 ounces of chips

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Mashed Potatoes

-Mashed cauliflower - Flavor with a little cheese, garlic, butter, or sour cream

Save 18 grams of carbs per cup

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Hash Browns

-Use spaghetti squash instead of potatoes, fry up as usual

Save 18 grams of carbs per cup

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Potato Salad

-Use softened cauliflower chunks instead of potatoes

Save 20 grams of carbs with each 1-cup serving

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Tacos

-Put all the fillings on a piece of kale or cabbage instead of tortillas

Save 23 grams of carbs in taco size tortillas

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Buttermilk Pancakes

-Almond flour pancakes

Save 20 grams of carbs in two buttermilk pancakes

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Cereals And Breakfast Grains

-Eggs any style

-Cauliflower hash browns

-Bacon and eggs or sausage and eggs

-Breakfast sandwiches wrapped in a firm omelet instead of English muffin, bagels or breads, and stuffed with bacon, sausage, cheese etc.

-Eggs with salsa and flax cracker with cream cheese

-Bacon, onion and tomato wraps (wrapped in lettuce or kale)

-Omelets with vegetables, meats, and/or cheese

-Egg bakes and skillets with meats and veggies

-Pancakes and waffles made with coconut or almond flour

-Smoked salmon with cream cheese, tomatoes and onions

-Smoked salmon scrambled eggs with chives and sour cream on top

-Flax crackers and cheese

-Deviled eggs

-Deviled eggs with a shrimp on top

-Green smoothie

-Hard-boiled eggs cut in half with fresh guacamole and bacon on top

-Flax crackers with peanut or almond butter and a few mashed berries or sugar free jam on top

-Flourless egg and cottage cheese savory breakfast muffins 

Egg frittatas

-Cream cheese pancakes

Save 25 plus grams of carbs over cereals and other breakfast grains

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Bread Crumbs

-Almond flour

-Coconut flour

Save 23 grams of carbs per half cup

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White Flour

-Almond Flour

-Coconut flour

-Nut crusting-crushed nuts make a great low carb coating for fish and chicken 

Save about 40 grams of carbs in Ω cup of white flour

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Croutons

-Sliced nuts (almonds, walnuts, peanuts)

-Real bacon bits

-Baked crispy cheese broken up into small pieces

-Crumbled flax crackers

-Sunflower seeds

Save 15 grams of carbs per ounce

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Crackers

-Flax Crackers

-Parmesan cheese crisps-place small piles of shaved parm on a non- stick pan, and fry until melted and chew, or longer for extra crispy 

-Almond flour or coconut flour crackers

-Cucumbers, raw zucchini, celery and carrots

Save 6 or more grams of carbs per 5 crackers

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Soda

-Zero calorie flavored seltzers

Save 39 grams of pure sugar carbs in a 12-ounce serving

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French Fries

-Baked carrot sticks

-Crispy green bean fries

-Crispy turnip fries

-Crispy daikon Fries

-Crispy zucchini Fries

Save a minimum of 56 grams of carbs in a 1-cup serving

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Ketchup

-Crushed fresh tomatoes

Save 4 grams of sugar per tablespoon

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Pizza Crust

-Portobello mushroom cap

-Cauliflower Pizza Crust

-Coconut flour pizza crust

Save a minimum of 16 grams per 2 slices of crust

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Sushi

-Sashimi

-Sushi cut and hand rolls without rice

-Cut rolls wrapped in cucumber without rice

Save 26 or more grams of carbs in each roll

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Desserts

-Blueberries, raspberries, or strawberries with heavy whipping cream

-Sugar free Jell-O with heavy whipping cream

-Milk shake with almond milk, cocoa powder, and nut butter

-Sour cream with stevia and berries

-Strawberry with almond or peanut butter

-Atkins bars and shakes

-Coconut-cashew chocolate truffles

-Almond flour cookies and muffins

-Chocolate and flan layered mini cakes

-Strawberries dipped in sugar free chocolate

-Strawberries dipped in sugar free caramel

-Sugar free ice pops

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Sugary Cocktails

-Straight spirits (vodka, gin, whiskey) mixed with club soda or diet tonic

-Wine

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Milk

-Heavy whipping cream

Save 13 grams of carbs per cup

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High Carb Fruit

-Strawberries

-Blueberries

-Raspberries

-Cantaloupe

Save 25 plus grams per fruit

The Paleo Diet Food List – Printable PDF of Foods Allowed and Not Allowed

The Paleo Diet Food List – Printable PDF of Foods Allowed and Not Allowed

Is Paleo all about eggs and bacon?

Or is it mostly fruits and vegetables?

In this Paleo Diet Food List, you'll be able to know what foods are Paleo or not.

If you don't know if it's Paleo or not, you can quickly refer to this list. You can even download a PDF copy of this Paleo Diet Food List in a convenient PDF format. 

You'll find various meats, fruits, vegetables, nuts and even some cool Paleo dessert hacks (yes, it's Paleo).

When you go to the grocery store, buy Paleo and make sure that you have this food list handy.

Do you want to try the Paleo or Caveman diet?

This comprehensive Paleo Diet Food List will help you learn what foods are allowed on the Paleo diet.

You can print or save a copy of this food list and use them the next time you go to the grocery store.

Foods That are ALLOWED

Meats – almost all farm and organic meats are Paleo. Stay away from highly-processed meat. Bacon is Paleo.

  • Chicken
  • Turkey
  • Pork
  • Beef
  • Steak
  • Bacon
  • Lamb
  • Fish
  • Seafood
  • Goat
  • Salmon
  • Eggs
  • Buffalo
  • Bear

Vegetables – almost all vegetables are Paleo but try to avoid starchy, carb rich vegetables like potatoes.

  • Artichoke
  • Arugula
  • Asparagas
  • Alfalfa
  • Beet greens
  • Bok choy
  • Cabbage
  • Carrots
  • Celery
  • Collard greens
  • Kale
  • Lettuce
  • Okra
  • Parsley
  • Peppers
  • Spinach
  • Squashes

Oils

  • Coconut oil
  • Palm Oil
  • Olive Oil
  • Nut Oil
  • Macademia Oil
  • Sunflower Oil
  • Almond Oil
  • Pecan Oil
  • Walnut Oil
  • Pistachio Oil
  • Pine Nut Oil

Nuts

  • Almond
  • Pistachio
  • Brazil Nuts
  • Sunflower seeds
  • Chia seeds
  • Hazelnuts
  • Macademia nuts
  • Chestnuts
  • Cashew nuts
  • Pumpkin seeds
  • Pecans

Fruits

  • Apples
  • Banana
  • Orange
  • All types of berries (Strawberry, Blueberry, Blackberry)
  • Grapes
  • Pineapple
  • Mango
  • Peach
  • Coconut
  • Lemon
  • Lime
  • Lychee
  • Figs
  • Dates
  • Olives
  • Plums
  • Nectarines
  • Cherries


Foods that are NOT ALLOWED

Dairy

  • Butter
  • Cheese
  • Skim milk
  • Powdered milk
  • Processed foods
  • Yogurt
  • Ice cream
  • Cake

Carbonated Drinks

  • Soda
  • Diet Soda
  • Any brand of Carbonated Soda Drinks

Artificial Fruit Drinks

  • Artificial Orange Juice
  • Artificial Fruit Drinks

All types of Grains

  • Cereals
  • Wheat
  • Bread
  • Loaf
  • Bagel
  • Oatmeal
  • Corn
  • Crackers

All types of Legumes (not Paleo)

  • All types of beans (Pinto beans, Black beans, Red beans, Garbanzo beans, Kidney beans)
  • Peas
  • Peanuts
  • Lentils
  • Lupins
  • Soybeans

Processed Meat

  • Spam
  • Sausages
  • Low quality meats

Refined Sugar - avoid at all cost

  • Chocolate bars
  • Candy
  • Lollipop

Next Steps? Pick Recipes from the BEST PALEO COOKBOOKS

Now that you know which foods are Paleo and which foods are NOT paleo, you might be wondering how to find some of the most appetizing Paleo recipes. I've checked out the best cookbooks here.


Quick Paleo Breakfast Ideas and Brunch Diet Options

Quick Paleo Breakfast Ideas and Brunch Diet Options

Eating a nutritious breakfast is often a difficult task.

This can be the busiest time of the day for many as they try to get themselves, and often other family members, awake, dressed, fed and out the door in a short amount of time...

For those following the Paleo diet, this meal can be even more stressful as eating the same Paleo breakfast meals every morning gets really tiring.

We've put together some morning options for you to take the stress out of trying to come up with paleo breakfast ideas for yourself.

These XX fantastic recipes can be made for an impressive brunch or for that quick breakfast to get you out the door on time.

They range from savory to rich, sweet to savory and are sure to make your breakfast a new and enjoyable experience.

Having the right breakfast provides you the energy you need to start your day.

When you are strictly following the Paleo diet it might become a more difficult meal to make; however, after a night's sleep your muscle's glycogen stores are almost empty so this will be the best time to get a bit more of your carbohydrates in.

Carbs at this time of the day will mostly go to replenish what has been consumed while you slept. Along with the carbs you will want to add quality protein; as consuming protein in the morning has proven effective to help with weight loss.

A classic Paleo breakfast choice is the egg, even in a non-Paleo diet.

Yolks are loaded with nutrients and the whole egg is a cheap source of quality protein. There is a variety way to prepare eggs; poached, fried, scrambled, baked, omelets, hard or soft boiled or as an egg salad with homemade Paleo mayonnaise.

Even with this large variety of preparations, the egg can still feel as though it repeats too often in your diet. The trick to preventing this is to use a variety of different ingredients to add to the egg and different ways to prepare them.

Omelets allow you to let your imagination run wild as almost any vegetable you like can be added to them. Some of the classic omelets contain ham, bacon and spinach.

Here are some of those options we've put together for you to liven up your breakfast and mornings.

Popeye and Jerry Omelet

This omelet will provide a great assortment of vitamins and minerals. Whether or not you add the cheese is up to you as some like to remove cheese from their diet or use a harder cheese to reduce lactose amounts.

It may take a trial and error method to see what your body can handle. Using a Parmesan or hard cheddar may work best as they contain less lactose and are generally better tolerated. To spice this dish up a bit you can try adding some spicy Piperade.

Artichoke Hearts with Eggs

In order to include the Eggs Benedict on your Paleo diet you will need to do some modifications. Keeping it grain-free by serving it on artichoke hearts will modify this dish and allow you to get that same great taste.

The egg and hollandaise sauce remain pretty much traditional with just a twist to keep 100% Paleo by using ghee in the sauce and keeping everything else as simple as possible.

There are still some of you who cannot tolerate eggs well or who try to avoid them due to the autoimmune issue; but you can still be creative with your breakfast choices and we have some ideas to help you with options.

Omelet with the Granny Apple

Creating an omelet with this sweet twist will serve you a delicious breakfast as well as provide a great source of your daily protein. The eggs will provide the protein needed to keep you going so you're not getting hungry mid-morning. This omelet contains most of the apple pie ingredients; cinnamon, real apples and nutmeg spices.

Omebits

Stuffed with bacon and vegetables, these incredible little omelet bites give you a great breakfast taste with the convenience of size. These could even be enjoyed on the run during those hectic get-out-the-door mornings. They are created mostly with the bacon sauteed with your favorite vegetables and then baked in cupcake tins. They all come out in a uniform size and ready to eat.

Omelet classic

This omelet tries capturing the classic taste of a caprese salad and consists mainly of mozzarella and tomatoes. The Paleo diet is unsure where mozzarella cheese fits in and you will have to decide if and how much of this you want to add. Most Paleo dieters find they can handle small amounts of cheese and avoid going overboard with it in recipes.

Beauty in an Omelet Bowl

Mornings can be hectic, so the omelet breakfast bowl is perfect when you don't have time to sit and wait for your omelet to be ready to flip. This omelet has the same great taste as on omelet but is so much easier to make. You will place an egg in the bottom of a bowl to hold all the ingredients and then add; smoked ham, mushrooms and any vegetables you feel will perk this omelet up.

Confusing italians

Whipping up a Paleo breakfast is so much easier with the allowance of eggs. You can whip them up so easily and they provide a delicious and nutritious meal. The Italian Scramble uses seven Paleo ingredients and will create a hot and filling breakfast quickly. Kale, one of the trendiest and healthiest vegetables adds protein and fiber to the dish. Tomatoes are also added and they contain lycopene and then some avocado to give you fats, potassium and additional fiber.

Ham, Bacon and No Eggs

This is another great time saving breakfast that will only take about five minutes to prepare. The ham will hold the eggs and also gives you a nice baked flavor. The eggs will provide you extra protein so you won't find yourself hungry mid-morning. If you prefer a different flavor you can substitute turkey for the ham and you can also choose to add any of your favorite vegetables.

Quick Fasting

When you wake up from a night of fasting you are not required to eat a breakfast right away. If you are not hungry when you get up then you can extend your fasting period. As a species we have learned to survive with long periods of fasting and also to optimize these longer periods.

If you are following a nutritious diet which contains enough food as a whole then your body will benefit from fasting on occasion. This will help down-regulate insulin production and increase insulin sensitivity creating a longer and leaner life.

If you are the type that needs those carbs in the morning you can also settle for a simple piece of fruit or smoothie. Fruit such as berries contain a high anti-oxidant content and would make a wonderful choice to get you the carbs you need.

If your body will tolerate heavy cream, you can a bit of cream to the berries to carry you even further into your day.Smoothies are fast and easy and can even be taken with you.

If you are in a rush use a base of ice cubes and simply add some fruit. You can even add some nut butter or a bit of coconut milk to make it richer and become a more filling breakfast.

Mexican Paleo Breakfast

The Paleo breakfast burrito does not use a flour tortilla as the wrapper. The egg whites can make a fluffy casing to hold all your favorite ingredients inside. The Primal Breakfast Burrito uses a lot of meat and vegetables to help you feel satisfied all morning. Adding hot sauce or salsa which is generally Paleo safe will make you feel like you've eaten an old-fashioned, pre-Paleo burrito.

The Modern Burrito 

To create this burrito you will use coconut flour which is an ordinary replacement for wheat flour. You'll hardly notice the difference as you get an authentic look, taste and feel of a wheat flour burrito. You will fill this with plenty of eggs, beef, spices, and peppers and create a burrito that will last you all through the morning. This is a simple and quick dish to make for those busy mornings, it should only take about 20 minutes from start to finish.

Early Burrito

This burrito uses the egg as the tortilla so it also can be considered an omelet, but you will fold it like a burrito so this one made it into the burrito section. Using left over taco meat that has been seasoned for tacos will give this burrito a whole new concept. Stuff the inside of the egg with the taco meat and some bacon, fold over like a burrito and you've got one very tasty and filling breakfast.

Are you a pancake or waffle?

We all like splurge once in awhile so why not do it grain-free and lower in sugar and still have the feeling you've eaten something different? Cinnamon and apple waffles or the flour-less banana pancake is the perfect solution.

Eggs then Bacon

Another breakfast to splurge on that is totally classic but can be eaten guilt-free is the bacon with eggs. Use organic eggs and nitrite and sugar-free bacon and by cooking the bacon first and then cooking eggs in the bacon fat will absolutely amaze your taste buds. A good option to this breakfast would be using good quality sausage instead of bacon, or ham.

Chalupa Breakfast

You are not going to believe how many incredible and delicious items you can make with Paleo. This is not a diet that will limit you, but instead encourages you to make healthier choices in your eating habits. The French Toast Breakfast Chalupa is the perfect example of how you can still enjoy great foods. The chalupa uses french toast for a shell and gives you the classic breakfast of eggs and bacon to go with your french toast. It's the perfect combination that is quick, nutritious and delicious.

Granola From Home

With the Paleo diet you do not buy granola as you may end up getting ingredients that may cause you problems. To get grain-free granola is very difficult and you still do not know how it well it was made. You will want to make your own granola which is a simple process and you can even make it in bulk and store in an air-tight container so it is always ready when you choose this as your breakfast.

Coco-manga Granolo

This is a fantastic granola with nothing bad in it. The coconut is taken from unsweetened coconut flakes and the mango is dried. This combination stores well for using gradually over a length of time to allow an optional breakfast choice. This is combination is also low fat so you do not have to worry about extra calories but yet it will fill you up and satisfy your hunger.

One great thing about the Paleo diet is there is no weighing of ingredients before you eat. The object is to develop healthier eating habits such as stopping eating once you are no longer hungry; don't wait for the over-full sensation before you stop.

Eating should only be to satisfy a hunger and not for emotional reasons.

Pizza Paleo Breakfast

Finally you can have pizza for breakfast on the Paleo diet. This pizza replaces all those ingredients on a regular pizza that are bad for you with ingredients that are good for you. Even though some of the ingredients have been changed you will still feel like you are eating pizza and at the same time eating a healthy breakfast. There is plenty of Mexican flavor from the chorizo and for spice some enchilada sauce. Avocado is used for the topping and it is said once you try this pizza; you will want it as a regular breakfast choice.

Paleo Super Burger

Another treat that is now possible for breakfast is the Breakfast Burger. These burgers are the real sink-your-teeth into burgers without the bun. You can even top them with a fried egg so you get that breakfast feeling from your meal. Add some sun dried tomatoes into the meat and top with any other favorite vegetables. Remember the Paleo diet has you using equal amounts of meat and vegetables.

Paleo Breakfast Sausage

Sausage is always a good choice for breakfast on the Paleo diet. The Paleo Sausage Balls are made to smell and taste like any breakfast sausage in a meatball form. Even though formed into a ball there are no breadcrumbs used, instead you will use coconut flour to hold their round shape. The Paleo diet will have you making many food items from scratch. This is a good thing as you will always know exactly what you are eating.

Sweet Potato Bacon

Anything wrapped in bacon is sure to taste better. When you wrap these eggs in bacon they look great and taste amazing. The Sweet Potato is cooked up alongside the bacon and eggs and will ensure you've getting your vegetables needed to start your day out great.

Orange and White Granola

You will get two great flavors with this granola mix; vanilla and orange. You will use ground vanilla beans for the vanilla side and orange zest for the orange. Using granola made from nuts and seeds and you've got the perfect crunch you'd expect from a granola.

There is no oats in this recipe but you can also add chia seeds to provide fiber and omega-3.Leftovers. If you have left-overs from dinner, why not use them for breakfast? A large steak, some chicken or even a stew can be turned into a great breakfast the next day.

And there you have it, an endless source of recipes and ideas for your next paleo breakfast meal.

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