Are you looking to be “Keto-Compliant” and not “Keto-Restricted”?

The following is an amended list of nutrition that you can embrace on your journey towards health.


Here is a list of foods that is encouraged to enjoy freely:

Grass Fed and Wild Animal Sources:

grass fed beef, lamb, goat, and venison

-Fish and seafood caught in the wild-not from the farm

-Pasteurized foods, including pork, poultry, eggs, gelatin, and ghee butter, all of which are high in Omega-2 Fatty acid which is good for us.

-Offal, grass fed liver, liver, heart, kidneys, and other organ meats.

-Bacon, just pay attention to which kind you purchase; uncured is best.


Healthy Fats: 

-Saturated fats, which include lard, tallow, chicken fat, duck fat, goose fat, clarified butter/ghee butter, coconut oil

-Mono-saturated fats, which include avocado, macadamia and olive oil

-Polyunsaturated Omega-3, particularly ones found in animal sources

-Medium Chain Triglycerides (Refined coconut oil)


Vegetables that are Non-Starchy:

-Leafy Greens, including Bok Choy, spinach, swiss chard, lettuce, chard, collard greens, radicchio, endives, chives etc

-Cruciferous vegetables, which include: dark leaf kale, kohlrabi, and radishes

-Asparagus, cucumber, zucchini, celery stalk, and bamboo shoots





Beverages and Misc: 


-Coffee, either black or with coconut milk, ghee, MCT oils or organic cream

-Black or Herbal Teas

-Pork rings, also known as cracklings, which can be used for breading instead of Panko crumbs or bread crumbs

-Lemon or Lime Juice and zest

-Natural Proteins such as whey, egg white, collagen, bone broth

-Condiments such as mayo, mustard, pesto, and pickles


Foods that can be the exceptions more than the norm


Fruits, mushrooms and vegetables: 

-Low carb berries: raspberries, blackberries, strawberries

-Olives (both black and green)



-Certain root veggies: leeks, onions, garlic, mushrooms (I recommend shiitake/maitake), pumpkin, parsley root, and spring onions

-Sea vegetables: kombu (great to throw a piece in your bone broth), okra, nori, bean sprouts, sugar snap peas, artichokes, and water chestnuts


Grain-Fed Animal Sources and full fat dairy:

-Beef, poultry, butter and ghee

-Cottage Cheese, cream, sour cream, and plain fat full-fat yogurt (avoid low-fat as that usually means high sugar)



-Macadamia Nuts, pecans, almonds, walnuts, hazelnuts, Brazil nuts, and pine nut, flaxseed, pumpkin seeds, sesame seeds, sunflower seeds and hemp seeds


Fermented Products/Soy

-Non-GMO soy products: natto, tempeh, coconut aminos, and soy sauce

-Unprocessed green soybeans and black soybeans

-Fermented foods such as kimchi, sauerkraut and kombucha



-Thickening agents such as arrowroot powder

-Dark Chocolate: 70%-90%

-Cocoa and carob powder


Limiting Fruits, Nuts and Vegetables with Carbs

-Fruits such as watermelon, cantaloupe, and honeydew melons

-Small amounts only of fruits such as apricots, peaches, nectarines, apples, grapefruit, kiwi, oranges, cherries, pears and figs

-Nuts including pistachios, cashews and chestnuts

-Root vegetables including: celery root, carrots, beetroots, parsnip and sweet potato



Dry red wine including Cabernet Sauvignon, Merlot, Zinfandel Pinot Noir, Syrah, Malbec and Chianti

-Dry white wines including: Sauvignon Blanc, Pinot Grigio, Pinot Gris, Pinot Blanc and Semillon

*Alcohol does not help the fertility process, so if you can abstain that is best, but if not above is the recommended wines


Additional Resources:

  • Countdown: How Our Modern World Is Threatening Sperm Counts, Altering Male and Female Reproductive Development And Imperiling The Future Of The Human Race by Shanna H. Swan, PhD
  • Dr. Robert Kiltz, Founder and Director of CNY Fertility:  
  •  Life Changing Foods by Anthony William
  • The Toxin Solution: How Hidden Poisons in the Air, Water, Food, and Products We Use Are Destroying Our Health- And What We Can Do To Fix It by Dr. Joseph Pizzorno
  • Loving Yourself to Great Health by Louise Hay, Heather Dane