The Ultimate Keto Can and Can’t Eat List

Introduction: Why Keto Works—Even in a Humble Kitchen

When my wife Sarah and I first heard about the ketogenic diet, we were skeptical. Could a diet that limits rice, beans, and bananas—three Dominican staples—really fit our lifestyle as missionaries living on a tight budget in the Caribbean heat?

The answer surprised us. Not only did keto help balance my blood sugar (I’m diabetic), but it also simplified our meals and reduced cravings. The challenge, of course, was figuring out what we could actually eat with limited access to imported ingredients.

Our propane stove and tiny fridge became our allies, and we built a keto-friendly kitchen from scratch—using local foods, simple swaps, and a little creativity inspired by my late Grammie Shirley, who believed every meal was a chance to share love.

This post is a culmination of everything we’ve learned: a realistic, flexible, and genuinely helpful Keto Can and Can’t Eat List designed for normal people—whether you’re in a small-town apartment or a Dominican village with the power flickering off again.

Understanding the Keto Diet (and Why This List Matters)

At its core, the ketogenic diet trains your body to burn fat for energy instead of glucose. This happens through ketosis, a metabolic state triggered when your carb intake is drastically reduced (usually below 20–50 grams daily).

When you stay in ketosis, your body burns fat more efficiently, energy levels stabilize, and many people notice improved focus and reduced hunger. But reaching and staying in ketosis requires one thing above all: clarity about what to eat—and what not to.

The Keto Macro Breakdown

• 70–75% healthy fats (your main energy source)
• 20–25% moderate protein (to support muscles and metabolism)
• 5–10% low carbohydrates (mostly from non-starchy vegetables)

When I first calculated my macros, I used a free online tracker—but quickly realized that tropical life meant I had to estimate. Fresh foods here don’t always come with labels! Over time, I learned to eat intuitively: lots of greens, enough protein, and just a handful of nuts when needed.

And that’s what I love about keto—it’s flexible once you understand the framework.

What You CAN Eat on Keto (The Delicious, Real-World List)

Keto is often described as restrictive, but I’ve found it to be the opposite. Once you stop fearing fat and start embracing real food, your kitchen comes alive again.

Healthy Fats: Your Energy Source

• Avocados (we have them fresh year-round!)
• Coconut oil and MCT oil
• Olive oil
• Butter or ghee
• Animal fats (lard, tallow—old-fashioned but effective)

Here in the DR, I use coconut oil for everything—sautéing veggies, frying eggs, even stirring into coffee. When the power’s out, coconut oil doesn’t spoil easily, which is a huge bonus.

Proteins: The Building Blocks

• Chicken, beef, pork, goat, and turkey
• Fish and seafood (snapper, tilapia, shrimp)
• Eggs (our #1 budget protein)

Sarah laughs because I could eat eggs three times a day and not get bored. Scrambled, fried, or baked into cheesy frittatas—they’re keto gold.

Low-Carb Vegetables

• Spinach, kale, lettuce, cabbage
• Broccoli, cauliflower, zucchini, cucumbers
• Bell peppers, celery, eggplant, and green beans

We make a cauliflower “rice” dish every week—grated, fried in coconut oil, and seasoned with garlic and herbs. Even the kids eat it happily when we call it “island rice.”

Dairy (If You Tolerate It)

• Cheese, butter, cream, Greek yogurt (unsweetened)

  Our local cheese is firm and salty—perfect for grating over keto casseroles or melting into an omelet.

Nuts, Seeds & Keto-Friendly Fruits

• Almonds, walnuts, chia seeds, flaxseeds, pecans
• Keto fruits (in moderation): strawberries, blackberries, avocados, coconuts

Fresh coconut water is too sugary for strict keto, but the meat is fantastic for fat bombs or smoothies.

Beverages

• Water, sparkling water, unsweetened coffee, herbal tea
• Homemade electrolyte drinks (water, salt, lemon, a pinch of potassium salt)

Our mornings usually start with coffee blended with coconut oil—a tropical twist on “bulletproof coffee.”

What You CAN’T Eat on Keto (and How to Spot Hidden Carbs)

Let’s face it—carbs are sneaky. Even if you avoid bread and sugar, they creep into sauces, condiments, and “diet” foods.

High-Carb Foods to Avoid

• Grains: rice, pasta, oats, corn, quinoa, cereal
• Starchy veggies: potatoes, plantains, sweet potatoes, yucca
• Fruits high in sugar: mango, banana, pineapple, papaya
• Legumes: beans, lentils, peas, chickpeas
• Sugary foods: candy, pastries, soda, sweetened yogurts

I can’t count how many times I’ve grabbed tomato sauce here, only to discover sugar as the second ingredient! Now I check every label—or just make my own sauce with olive oil, garlic, and fresh tomatoes.

Avoid These “Fake Keto” Traps

• Processed bars or “keto cookies” (often loaded with sugar alcohols like maltitol)
• Low-fat products (they often replace fat with carbs)
• “Net carb” gimmicks—total carbs still matter

Grammie Shirley’s advice still rings in my ears: “If it’s made in a factory, it’s probably not good for your body.” Wise woman.

Smart Keto Substitutions (When Ingredients Are Limited)

Living in a small town, I’ve had to get creative. Here are tried-and-true keto swaps that actually work:

Traditional Food	Keto Substitute	Why It Works
Rice	Cauliflower rice	Light, low-carb, and quick to make.
Pasta	Zucchini noodles, spaghetti squash	Great texture and easy to flavor.
Bread	Almond or coconut flour bread	Satisfies cravings without the carbs.
Sugar	Stevia, erythritol, or monk fruit	Sweet taste, no blood sugar spike.
Milk	Coconut or almond milk	Shelf-stable and versatile.
Beans	Mushrooms or diced eggplant	Similar texture in soups and stews.

One rainy afternoon, our power went out mid-cooking. I finished dinner on the propane stove with candlelight—cauliflower rice, pork chops, and sautéed greens. It turned out so good that Sarah said, “Maybe we should lose power more often!”

Keto on a Budget (and in Real Life)

You don’t need imported supplements or gourmet ingredients to succeed on keto. You just need consistency and creativity.

My Top Budget Keto Tips

1. Buy in bulk: eggs, meat, cheese, and oil are cheaper that way.
2. Use local produce: Dominican cabbage, zucchini, and peppers are affordable.
3. Batch cook: crock pot meals like pulled pork or chicken thighs stretch over several days.
4. Keep snacks simple: boiled eggs, nuts, cheese sticks, or cucumber slices.
5. Plan leftovers: tonight’s roasted chicken becomes tomorrow’s salad or soup.

Cooking for ministry teams can be tricky—rice stretches further than meat—but I often make “dual” meals: keto-friendly meat and veggie base for me, rice or pasta added for others. Everyone’s happy, and no one feels left out.

Keto “Can and Can’t Eat” Chart

Category	Can Eat	Can’t Eat
Fats & Oils	Avocado, olive oil, butter, coconut oil	Margarine, vegetable oil
Protein	Eggs, beef, chicken, pork, seafood	Processed meats with sugar
Vegetables	Leafy greens, broccoli, zucchini	Potatoes, corn, carrots
Fruits	Avocado, berries, coconut	Bananas, pineapple, mango
Dairy	Cheese, heavy cream, Greek yogurt	Sweetened milk, ice cream
Nuts & Seeds	Almonds, walnuts, chia	Cashews, peanuts (in moderation)
Drinks	Water, coffee, tea	Soda, juice, sweetened drinks
Sweeteners	Stevia, erythritol, monk fruit	Sugar, honey, agave syrup

Print this out or screenshot it for quick reference—it’s a game-changer at the grocery store.

A 7-Day Keto Meal Plan (Family-Tested and Missionary-Approved)

Here’s what a week of simple, delicious keto looks like in our home:

Day 1:

• Breakfast: Scrambled eggs with spinach and cheese
• Lunch: Tuna salad with avocado
• Dinner: Pork chops with cauliflower rice and cabbage sauté

Day 2:

• Breakfast: Keto coffee and a handful of almonds
• Lunch: Zucchini noodles with ground beef sauce
• Dinner: Grilled chicken with roasted peppers and garlic butter

Day 3:

• Breakfast: Greek yogurt with chia seeds
• Lunch: Egg salad lettuce wraps
• Dinner: Coconut cream shrimp (for me) and regular shrimp pasta for the kids

Day 4:

• Breakfast: Omelet with cheese and peppers
• Lunch: Chicken thigh bowl with avocado and greens
• Dinner: Crock pot beef stew with low-carb veggies

Day 5:

• Breakfast: Coffee with coconut oil
• Lunch: Cheese-stuffed burger with lettuce bun
• Dinner: Sarah’s auyama squash soup

Day 6:

• Breakfast: Fried eggs with sausage
• Lunch: Keto “rice” and pork stir-fry
• Dinner: Grilled fish with buttered green beans

Day 7:

• Breakfast: Almond flour pancakes with sugar-free syrup
• Lunch: Tuna melt on keto bread
• Dinner: Leftover soup or salad

Cooking together as a family keeps us connected—and teaching our kids how to eat mindfully has been one of the best parts of our keto journey.

Conclusion: Keto that Works Anywhere

Keto isn’t about perfection—it’s about progress. Whether you’re in a modern kitchen or cooking on a propane stove with tropical humidity and a flickering lightbulb, it’s possible to eat low-carb, stay healthy, and love your food.

As Grammie Shirley used to say, “Good food is a gift.” And keto, for us, has been just that—a way to enjoy food again, stay healthy, and serve others with energy and joy.

If this post helped you, please share it, subscribe, or check out my other guides on budget-friendly keto recipes and low-carb meal prep for ministry life.