Clean Keto Diet Food List and Meal Plan Guide

What is a Clean Keto Diet?

A clean keto diet follows standard ketogenic diet guidelines emphasizing high fat, moderate protein and very low carb intake to achieve ketosis. But it focuses exclusively on eating whole, unprocessed foods to optimize health while still burning fat.

Ketogenic Diet Overview

The ketogenic or keto diet is an ultra low-carb, high fat and moderate protein eating pattern that shifts the bodys main fuel source from glucose to ketone bodies and fatty acids. By restricting carbs to 25-50g daily, ketosis occurs - where the liver produces ketones from stored fat broken down.

Ketones can energize the body and brain in absence of glucose from dietary carbs. Increased fat burning also promotes weight loss.

Emphasizing Whole Food Nutrition

The clean keto diet follows typical keto macros, but focuses exclusively on eating whole, unprocessed nutrient-dense foods to derive them from. This includes:

• High quality proteins
• Healthy fats like olive oil, nuts, seeds and avocado
• Non-starchy veggies low in carbs
• Select fruits like berries in moderation
• Herbs, spices and beverages without additives

Eating clean keto avoids junk foods and chooses real minimally processed foods instead for health.

Benefits of Clean Keto Diets

Choosing higher quality whole foods on keto meal plans offers many advantages including:

More Nutrients and Vitamins

Clean proteins, fats and veggies deliver abundant vitamins, minerals and antioxidants lacking in processed items.

Higher Fiber Intake

Whole vegetables, nuts and select fruits boost fiber levels to support bowel health and gut microbiome diversity.

Less Exposure to Harmful Additives

Ultra-processed snacks and sweets often contain concerning preservatives, colorings, sweeteners and other chemical additives the clean keto diet cuts out.

Reduced Inflammation

Replacing refined carbs and oils with antioxidant whole foods fights systemic inflammation involved in many chronic diseases.

More Satiety from Real Food

High volume nutrient foods increase satiety signals like CCK to prevent overeating for better weight control.

While standard keto diets can aid weight loss and health markers, clean keto boosts many additional benefits through whole food sources.

Guidelines for Clean Keto Eating

Follow these simple clean keto diet guidelines:

Keep Net Carbs Low

Restrict higher carb foods, focusing on above-ground non-starchy veggies, select fruits and low lactose dairy under 25-50g daily to maintain ketosis.

Prioritize Vegetables

Make non-starchy nutrient-dense vegetables like leafy greens, zucchini, peppers, etc the foundation of meals and snacks.

Choose Clean Proteins

Opt for proteins like eggs, fatty fish, shellfish, poultry, lean cuts of red meat, plain Greek yogurt and legumes.

Include Healthy Fats

Incorporate monounsaturated and omega-3 fats from olive oil, avocados, nuts, seeds and their butters/oils at most meals.

Hydrate with Water

Drink plenty of plain water. Have some bone broth, coffee, unsweetened tea and low-carb milk or alt-milks.

Add Spices Liberally

Boost flavor safely with endless herbs and spices instead of sauces or dressings with hidden carbs, junk oils or preservatives.

Moderate Fruit Intake

Berries offer fiber and nutrients. Limit to 12 cup serving a few times weekly per appetite and health goals.

Keeping the above clean keto guidelines in mind when meal planning and prepping makes following this diet easier and more rewarding.

Clean Keto Food List

Make sure your keto grocery list and meal plans contain plenty of the following clean foods:

Non-Starchy Vegetables

• Leafy Greens: Spinach, kale, lettuce, arugula, etc
• Crucifers: Broccoli, cauliflower, cabbage, Brussels sprouts
• Asparagus, celery, cucumber, mushrooms, onions, peppers
• Zucchini, spaghetti squash, pumpkin, eggplant

High Fat Dairy

• Greek yogurt, kefir
• Natural cheese slices or shredded
• Plain whole milk, nut and seed milks

Clean Proteins

• Eggs and 100% egg whites
• Boneless, skinless poultry
• Wild caught fatty fish
• Shellfish and mussels
• Grass-fed red meat cuts
• Natto, tempeh, tofu, edamame

Healthy Fats

• Nuts and seeds
• Nut butters
• Avocado and avocado oil
• Olives and cold-pressed olive oil
• Coconut oil and full-fat coconut milk

Low Glycemic Fruit

• Berries: strawberries, raspberries, blueberries, blackberries
• Tomatoes, lemon and lime juice

Create clean keto meals and snacks by combining selections from the groups above.

Sample Clean Keto Menu for a Week

This sample gives clean keto diet meal and snack ideas for a whole week:

Monday

Breakfast: Veggie omelet with cheese, avocado and nuts

Lunch: Tuna salad lettuce wraps with tomatoes

Dinner: Chicken stir fry with broccoli, mushrooms, peppers over cauliflower rice

Snacks: Plain Greek yogurt with berries, celery with nut butter

Tuesday

Breakfast: Keto smoothie with spinach, almond milk, coconut and flaxseeds

Lunch: Egg salad lettuce wraps with sauteed zucchini noodles

Dinner: Zoodles Bolognese with beef, veggies and roasted garlic

Snacks: Hardboiled eggs, seaweed crisps, olives

Wednesday

Breakfast: Smoked salmon and veggie scramble

Lunch: Leftover zoodle bolognese

Dinner: Bunless bacon cheeseburger with mushrooms, pickles, mustard

Snacks: Celery with almond butter, 90% dark chocolate square

Thursday

Breakfast: Keto chia pudding

Lunch: Chicken caesar salad

Dinner: Pork chops with roasted Brussels sprouts and butternut squash

Snacks: Green apple slices with almond butter, cold shrimp cocktail

Friday

Breakfast: Veggie scramble with cauliflower hash browns

Lunch: Tuna melt salad

Dinner: Seared ahi tuna steak with zoodles puttanesca

Snacks: Plain kefir with flaxseed, macadamia nuts

Saturday and Sunday

Mix and match breakfast, lunch, dinner and snack ideas from other days of the week based on preferences, leftovers, etc. Get creative trying new clean keto meal combinations!

Tips for Sticking to Clean Keto

Follow these tips for maintaining clean keto eating habits successfully:

Meal Prep Ahead

Chop veggies, cook meat, whip up keto dressings etc so healthy meals assemble quickly all week.

Read All Ingredient Labels

Vet packaged foods carefully to avoid hidden sugars, starch thickeners and seed oils that can sneak in.

Carry Keto Snacks

Stashing items like nuts, nut butter packets, cheese, jerky curbs temptation from vending machines when hungry.

Try New Low-Carb Recipes

Find inspiration online or keto cookbooks to discover endless clean, whole food flavor combinations so eating this way stays interesting.

Drink Plenty of Fluids

Stay hydrated with water, mineral water, unsweetened tea, black coffee and plain milk. Herbal teas offer variety too.

Planning ahead and keeping nutrition simple, real and delicious makes clean keto regimens reasonable and rewarding long term.

Potential Concerns

While studies show keto diets appear safe for most healthy people short term, consider a few things before trying this approach:

Supplement Nutrient Shortfalls

Work with a dietitian to identify any vitamin or mineral deficiencies to address with supplements if needed while restricting certain food groups.

Monitor Kidney Function

Ketosis increases demands on kidneys that may be problematic in renal disease. Get medical clearance and follow urine measures.

Maintain Bone Density

Higher protein, lower carb diets boost calcium loss somewhat. Emphasize vitamin-rich plant foods and enjoy strength training.

With sensible precautions guided by your care team, clean keto eating can be incorporated safely long term.

The Takeaway

Clean keto diets build upon standard ketogenic plans with a laser focus on whole, minimally processed real foods to derive macronutrients from. This natural unrefined approach enhances nutrition and health while still allowing for effective fat loss the traditional keto way.

Centering meals around quality proteins, healthy fats and low carbohydrate vegetables prevents exposure to common irritating additives too. By keeping things simple and real, clean keto strategies sustain energy, weight control and wellbeing goals long term.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.