BARE KETO Protocol

Keto Foods

What to put on your plate, what to portion and what to leave out during the keto phase.

KETO PLATE

Your keto plate, made simple

1 · Start with protein

Fish, meat or eggs. One palm is a rough reference: it may provide around 20–25 g of protein depending on the food and its size; that is not 20–25 g of food.

2 · Add low-carb vegetables

Salad, broccoli or courgette. Tomato and carrot count too: they fit, but their carbs rise faster with quantity. Compare the serving weight with the net carbs in the examples below.

3 · Finish with suitable fats

Olive oil, avocado or olives, adjusted to your needs and satisfaction. Salmon already provides fat: you do not need half a plate of oil or to chase a percentage.

The program's exercise-oriented protein reference: 1.4–2.0 g/kg per day; at 70 kg, 98–140 g protein per day, spread across meals. This is not an individual prescription. Seek advice before adjusting intake if you have kidney disease or other medical needs.

How much is a serving?

Grams of food and grams of carbs are not the same. These are reference servings, not food-specific limits or amounts to eat all together. Add carbs across your whole day: BARE KETO starts with a 30 g net-carb goal.

Avocado: 100 g of food≈2 g net carbs; About ½ large avocado, flesh only
Broccoli: 150 g of food≈6 g net carbs; A generous serving, weighed raw
Courgette: 150 g of food≈3 g net carbs; A small serving, weighed raw
Romaine lettuce: 100 g of food≈1 g net carbs; A generous bowl of leaves, weighed raw
Spinach: 100 g of food≈1 g net carbs; A generous bowl of leaves, weighed raw
Cauliflower: 150 g of food≈5 g net carbs; A generous serving, weighed raw
Mushrooms: 100 g of food≈2 g net carbs; A small panful, weighed raw
Asparagus: 100 g of food≈2 g net carbs; About 6 medium spears, weighed raw
Tomato: 100 g of food≈3 g net carbs; One medium tomato, or about 10 cherry tomatoes
Cucumber: 100 g of food≈3 g net carbs; Half a cucumber, with the peel
Bell pepper: 100 g of food≈4 g net carbs; Half a medium pepper, weighed raw
Green beans: 100 g of food≈4 g net carbs; A small serving, weighed raw
Carrot: 100 g of food≈7 g net carbs; One medium carrot, weighed raw
Onion: 50 g of food≈4 g net carbs; Half a small onion, for cooking
Beetroot: 100 g of food≈7 g net carbs; One small beetroot, weighed raw
Pumpkin: 100 g of food≈6 g net carbs; One generous slice, weighed raw
Butternut squash: 100 g of food≈10 g net carbs; One small serving, weighed raw; sweeter than pumpkin
Sauerkraut: 100 g of food≈2 g net carbs; About ½ cup, drained; check the label for added sugar
Raspberries: 50 g of food≈3 g net carbs; A small handful
Strawberries: 100 g of food≈6 g net carbs; About 8 medium strawberries
Blueberries: 50 g of food≈6 g net carbs; A small handful; the sweetest of the berries
Plain Greek yogurt: 100 g of food≈4 g net carbs; Unsweetened; check the label
Feta cheese: 50 g of food≈2 g net carbs; A small cube for a salad
Cheddar cheese: 30 g of food≈0 g net carbs; One slice or a small piece
Parmesan: 30 g of food≈1 g net carbs; Grated over a dish, about 3 tablespoons
Walnuts: 30 g of food≈2 g net carbs; A small handful, without shells
Almonds: 30 g of food≈3 g net carbs; About 20 almonds, without shells
Macadamia nuts: 30 g of food≈2 g net carbs; About 10 nuts; the lowest-carb nut
Chia seeds: 15 g of food≈1 g net carbs; One heaped tablespoon, soaked
Pumpkin seeds: 30 g of food≈2 g net carbs; A small handful of kernels, about ¼ cup
Sunflower seeds: 30 g of food≈3 g net carbs; A small handful of kernels; choose unsalted
Hemp seeds: 30 g of food≈2 g net carbs; About 3 tablespoons, over yogurt or salad
Flaxseed: 15 g of food≈0 g net carbs; One heaped tablespoon, ground: whole seeds pass through
Sesame seeds: 15 g of food≈2 g net carbs; A heaped tablespoon, or the same amount in tahini
Olives: 30 g of food≈1 g net carbs; About 10 olives; count the salt within your electrolytes
Dark chocolate 85 %: 20 g of food≈4 g net carbs; Two squares; check the label, brands vary a lot
Almond flour: 30 g of food≈3 g net carbs; Two heaped tablespoons; weigh it before baking
Coconut flour: 20 g of food≈4 g net carbs; About 2 tablespoons; it absorbs a lot of liquid
Firm tofu: 100 g of food≈1 g net carbs; A small block, drained; plain, not marinated
Coconut oil: 15 g of food≈0 g net carbs; One tablespoon, for cooking or in coffee
Coconut milk (canned, full-fat): 60 g of food≈2 g net carbs; About ¼ cup, for curries, sauces or coffee; not the sweetened carton drink
Cream (heavy cream): 30 g of food≈1 g net carbs; About 2 tablespoons, for cooking or whipping; unsweetened
Aged cheese (manchego type): 30 g of food≈0 g net carbs; A small piece, about two thin slices
Egg: 50 g of food≈0 g net carbs; 1 large egg, any way you like
Serrano or Iberian ham: 30 g of food≈0 g net carbs; 3–4 thin slices
Chorizo: 30 g of food≈1 g net carbs; About 6 slices; check for added sugar
Mozzarella: 50 g of food≈1 g net carbs; Half a small ball
Cream cheese: 30 g of food≈1 g net carbs; About 2 tablespoons
Full-fat Greek yogurt: 100 g of food≈4 g net carbs; A small pot, unsweetened
Unsweetened almond drink: 200 g of food≈1 g net carbs; A glass; check «no added sugar»
Cow's milk: 200 g of food≈10 g net carbs; A glass — better a splash in coffee
Mayonnaise: 15 g of food≈0 g net carbs; One tablespoon; ideally with olive oil
Aubergine: 100 g of food≈3 g net carbs; About ⅓ aubergine, weighed raw
Cabbage: 100 g of food≈3 g net carbs; A generous serving, weighed raw
Leek: 50 g of food≈6 g net carbs; About ½ leek, weighed raw
Garlic: 3 g of food≈1 g net carbs; 1 clove
Artichoke: 100 g of food≈5 g net carbs; About 2 artichoke hearts
Edamame: 100 g of food≈4 g net carbs; A small bowl, shelled
Peas: 50 g of food≈5 g net carbs; About 3 tablespoons
Lemon juice: 15 g of food≈1 g net carbs; One tablespoon, for dressing or water
Hazelnuts: 30 g of food≈2 g net carbs; A small handful (about 20)
Pecans: 30 g of food≈1 g net carbs; A small handful
Pistachios: 30 g of food≈5 g net carbs; About 25 shelled
Cashews: 30 g of food≈8 g net carbs; About 15 — they add up fast
Hummus: 30 g of food≈3 g net carbs; About 2 tablespoons
Ketchup: 15 g of food≈4 g net carbs; One tablespoon — mostly sugar
Dry red wine: 150 g of food≈4 g net carbs; One glass — best avoided during the program
Oats: 40 g of food≈22 g net carbs; A breakfast bowl, dry
Quinoa (cooked): 100 g of food≈18 g net carbs; A small side serving
Sweet potato: 100 g of food≈17 g net carbs; About ½ medium, weighed raw
Banana: 100 g of food≈20 g net carbs; About 1 small banana
Apple: 100 g of food≈12 g net carbs; About ½ medium apple

Approximate USDA-based values vary with variety, brand and preparation. Weights are edible portions; weigh vegetables raw. On Spanish/EU labels, carbohydrate already excludes fibre: do not subtract it again. On US labels, subtract fibre from Total Carbohydrate. Count all carbs, not just sugars.

Avocado, salmon, eggs, broccoli, spinach, olives and olive oil

Keto foods

Your everyday foundations

Eggs, fish and unbreaded meat
Chicken, turkey, beef, pork and lamb — plain cuts, no sugary marinades
Fish and seafood: salmon, sardines, tuna, prawns and squid
Cured meats: serrano or Iberian ham, bacon and chorizo — check for added sugar
Avocado, olives and olive oil
Spinach, lettuce, broccoli, cauliflower and courgette
Cucumber, celery, radishes, mushrooms and asparagus
Aubergine, cabbage, kale, rocket and other leafy greens
Fermented vegetables: sauerkraut and kimchi, without added sugar
Seeds: chia, pumpkin, sunflower (pipas), hemp, flax and sesame, without sugar coatings
Butter, ghee and coconut oil for cooking
Full-fat canned coconut milk, unsweetened — for curries, sauces and coffee
Cream (nata / crema de leche) and crème fraîche for cooking — unsweetened, in small amounts
Aged, high-fat cheeses: parmesan, manchego, cheddar and gouda — almost no carbs
Mozzarella, burrata and cream cheese
Mayonnaise, pesto, mustard and vinegar — without added sugar
Unsweetened almond or soya drink
Stevia and erythritol, if you need to sweeten
Water, plain tea and coffee without sugar

Sauerkraut and kimchi are fermented vegetables: almost no net carbs, and they bring flavour and variety. Check the label for added sugar and count their salt within your electrolytes.

Seeds are your easiest ally: chia, pumpkin, sunflower (pipas), hemp, flax and sesame. Weigh them, because a handful 'by eye' usually comes out double the serving; choose them unsalted and unsweetened, and grind flaxseed so your body can use it.

Bread, pasta, potatoes, juice, sugar and a croissant

Not for the keto phase

Usually too high in carbs for the program

Regular bread, pasta, rice and breakfast cereals
Potatoes, sweet potato and corn
Sugar, honey, pastries and sweets
Juices, sugary drinks and dried fruit
Legumes: lentils, chickpeas and beans — they return in week 6
Most fruit: bananas, grapes, mango and apples
Beer, sweet wine and cocktails with mixers
Cow's milk by the glass (a splash in coffee is fine), cashews
Oats, quinoa and other grains
Ketchup, barbecue sauce and other sugary sauces

Watch the portion

Can fit, but carbs add up

Tomato and carrot: good foods, and the quantity is what counts
Bell pepper, green beans, onion and beetroot
Pumpkin and butternut squash
Berries: strawberries, raspberries and blueberries
Nuts: almonds, walnuts and macadamia — a small handful, their carbs add up
Almond flour and coconut flour — check it is 100 % nut, without added flours or sugar
Fresh and soft cheeses, feta and plain unsweetened yogurt — check the label
Dark chocolate — check carbs and serving size, not just cocoa %
Firm tofu and tempeh — plain, without sweet marinades
Leek, garlic, artichoke, peas and edamame
Hazelnuts, pecans and pistachios; full-fat Greek yogurt
Hummus, a couple of tablespoons as a dip

It is not a ban, it is a measure: 100 g of tomato ≈ 3 g net, 100 g of carrot ≈ 7 g, 100 g of beetroot ≈ 7 g, 100 g of pumpkin ≈ 6 g. All of them fit; the quantity and the daily total decide. The same goes for keto flours: add up the carbs in the whole recipe and divide by the number of pieces.

Easy swaps

Your usual dishes, keto-style

You do not have to give up your favourite meals: change the base, not the dish.

Instead of rice: Cauliflower rice: grate or pulse raw cauliflower and sauté it 5 minutes
Instead of pasta: Courgette ribbons or spaghetti squash, with a rich sauce on top
Instead of mashed potato: Cauliflower mash with butter and a pinch of salt
Instead of bread: Lettuce wraps for burgers and tacos, or a keto bake with almond flour
Instead of sugar in coffee or yogurt: Cinnamon, vanilla or a little erythritol or stevia if you need sweetness
Instead of crisps and crackers: Olives, a handful of nuts, cheese cubes or cucumber with guacamole
Instead of cereal or toast: Eggs any way, or Greek yogurt with raspberries and walnuts
Instead of ice cream or pastries: Berries with whipped cream, or two squares of 85 % dark chocolate

Breakfast ideas

To break your fast: protein and good fat first, so you stay full until lunch. Approximate net carbs per serving.

Scrambled eggs with spinach and ½ avocado≈ 3 g
Mushroom, cheese and herb omelette≈ 3 g
Greek yogurt with raspberries, chia and walnuts≈ 8 g
Chia pudding with coconut milk and a few berries≈ 4 g
Serrano ham, manchego, olives and cucumber≈ 2 g
Smoked salmon with cream cheese and avocado≈ 3 g
Pancakes made with eggs, cream cheese and almond flour≈ 4 g
Eggs baked in tomato with peppers (shakshuka)≈ 7 g
Flax and seed bread with butter and egg≈ 2 g
Fried eggs with bacon and sautéed courgette≈ 3 g

Portions and the daily total matter: BARE KETO's daily limit is 30 g net carbs. Check labels, sauces and added sugars. Higher-carb food is not bad food; it may fit week 6 reintroduction in an agreed portion. This guide does not replace individual advice.

Can I eat this?