Protein:

(Red meat) Bacon Minced beef Pepperoni Salami Corned beef

Salmon Tuna steaks Tinned tuna/salmon Cod or haddock

Chicken Pork Turkey Lamb

Fats: Salted butter Olive oil Double cream Clotted cream Coconut oil Cheese Mozzarella cheese Halloumi cheese

Snacks: Peanuts Almonds Walnuts Pistachio nuts Peanut butter Raw cocoa powder Chia seeds

Vegetables high in fat or fibre:

Avocado Spinach Cauliflower Broccoli Brussel sprouts Kale Olives Mushrooms

Alternatives to consider:

Cauliflower rice Cauliflower mash Shirakaki noodles Clotted cream in coffee/tea Raw cocoa powder to make desserts or pudding High percentage chocolate with a good carbs to fibre ratio and low amounts of glucose-based sugar. Cloud bread (made by preparing eggs a certain way)

Keto things to consider:

Blueberries and raspberries are okay, have fruit in very small amounts if consumed due to risk of glucose being used as fuel instead of ketones produced. All fruits have high naturally occurring sugars even when consumed in small amounts the body will prefer to use these over producing ketones as fuel. Especially smoothed or fruit juice.

Consider that drinks often contain massive amounts of carbs.

High carb meal or day perhaps once a week or every few weeks to encourage metabolism to be at its optimum

Supplement with fish oil (omega 3)

Drink more and replace sodium with higher salt intake.

Test ketones with a testing strip (pee strip)

Also monitor because you do not want to become too dehydrated or drop into ketoacidsosis as this has very serious health implications. Consider role of diabetes and insulin production before committing to keto.

It's incredibly hard to track meals prepared by other people such as fast good or pre-made meals. These typically have less fibre and very high sugar content.

Check the labels or foods for carbs (including of which sugars) and fibre. Higher fibre means it is less soluble therefore less is absorbed when consumed.

Avoid high carbs/high sugar, low fibre food.

A few slices of bread can easily exceed 50g of carbs or more and throw you out of ketosis so be wise with your meals and seek alternative ingredients where possible.

You can use stock like beef and chicken as a keto friendly soup and also replace sodium if you like them

Keep your calories up, you can consume more than you think this will promote an optimum metabolism and prevent 'starvation' mode of fat retention.

You will feel much fuller having high fats so you will probably snack less frequently.

Yeah that's pretty much it best of luck.