Once you figure out how to start a keto diet and calculate macros, the next hurdle to mastering this lifestyle is determining which low-carb foods work for a ketogenic way of eating. Many people know about avoiding sweets and starchy vegetables and loading up on whole foods like butter, cheese, low carb nuts, leafy greens, and avocados — but what about keto meats? Is every kind of meat the best meat for keto? Let’s take a closer look at which keto friendly meats are safe to enjoy in abundance, which ones contain hidden carbs, and satisfying keto meat recipes to help you stay in ketosis.
What Meats Can You Eat On Keto?
You can eat any plain, unprocessed meat on a ketogenic diet — the most popular ones are chicken, beef, pork, fish, and seafood. Grass-fed and pasture-raised animals are best to enjoy, because they contain higher-quality fats than conventional meats, and fatty cuts of meat will keep you more satisfied, but any meat will work if it contains nothing added. Meat is high in protein and naturally contains 0 grams of carbohydrates, so it’s easy to enjoy on a low carb lifestyle!
Meats To Avoid On Keto
Many meats can align with a low carb diet, but some are more suspect than others. Look out for any kind that contains added sugar, starch, or fillers that can increase the carb count, and read labels to know for certain whether they fit your macros. The meats below might be okay but are more likely than others to contain added ingredients:
Any cut of fatty fishCanned fish (no sugar added)CodHalibutHerringMackerelMahi-mahiRainbow troutSalmonSardinesShellfish, including crab and lobsterSnapperTilapiaTuna
Deli Meats
Many deli meats contain added sugar, so read labels carefully. The best lunch meat for a low carb lifestyle should be sugar-free:
BolognaChickenCorned beefHamHead cheeseMortadellaPastramiPepperoniProsciuttoRoast beefSalamiTurkey
Meat Snacks
BiltongCanned meats (no sugar or fillers added)Meat sticks (no sugar or fillers added)Sugar-free jerky
Cured meatsBreakfast meatsDeli meatsMeat with glazes or sugary sauces
Keto Meats To Buy
It can be tough to find grass-fed, fattier cuts of meat at the corner grocery store, but you can easily find them online! These are my favorite sources for clean low carb meats:
ButcherBox – Get free meats at your doorstep from my favorite source for grass-fed beef, free-range organic chicken, and pork raised crate-freeWild Alaskan Company – Get $15 off your first box of wild-caught and sustainably harvested seafood, including sockeye salmon and Pacific halibut.Paleovalley – Save an automatic 15% on filler-free meat sticks made with grass-fed and grass-finished beefStryve – The best biltong with no sugar, MSG, gluten, or nitrates — and more protein than jerky.
Best Keto Meat Recipes
Prefer plain meats? Need more meaty mains? Try these recipes with keto diet meats that will keep you full and focused. Since not all meat is the best for keto, it’s easy to get confused about what to choose. Here are answers to common questions about low carb meats.
Is Lunch Meat Keto?
While plain meats contain 0 grams of carbs, lunch meats often contain a small amount of carbohydrates because they contain added sugar or starch. Read labels to know for certain what went into your lunch meat, and choose less processed varieties if you want to avoid all added sugar on keto.
What Are The Best Cuts Of Meat For Keto?
Any cut of meat (with or without bones) can work for a low carb diet if it contains no added sugars or starch. However, the most keto friendly cuts of meat will contain more fat or marbling, which will help you stay more satisfied.
Can You Eat Processed Meat On The Keto Diet?
Some individuals on keto eat processed meat, while others do not — it depends on whether you follow a clean keto or dirty keto diet. Although ingredients in processed meats can be suspect, they may still fit low carb macros.
How Much Meat Can You Eat On A Keto Diet?
There is no one-size-fits-all answer to how much meat someone should eat on keto — it depends on your personal macros. Use a keto macro calculator to determine your ideal protein intake on keto.
Can You Do Keto Without Meat?
Yes! Although meat is an easy source of protein and fats, you can make keto work with vegetables, dairy products, and plant or animal fats such as lard, coconut oil, olive oil, and ghee. Check these keto vegetarian recipes for inspiration.
Can You Eat Too Much Meat On Keto?
Yes, it’s possible to eat too much meat on a ketogenic diet. Standard keto macros limit protein, because overconsumption can lead to gluconeogenesis, a process by which the amino acids in protein convert to glucose [*]. As a rule of thumb, the number of grams of protein you should eat per day is calculated using a ratio between 0.6 and 1.2 (depending on whether you are sedentary or very active), which represents grams of protein per pound of lean body mass. The easiest way to figure this out is to use the Wholesome Yum macro calculator.
Conclusion: Can You Eat Meat On The Keto Diet?
Most meats are keto meats! For the best nutrition, choose cuts without any added sugar or fillers, and incorporate them into keto-friendly recipes.
