cooking chart tips and hacks
Keto,  Lifestyle

8 Charts That Will Turn You Into a Keto Expert

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This 8 Keto chart list will change everything and have you a keto expert! Each keto food chart increases your understanding and makes quick reference possible in a pinch. Save this page!


For as long as I've been an adult, I've struggled with my weight.


And to be honest, I didn't care for my body as I should have.


Even as a kid I ate whatever I wanted, but the really bad cycle came after adulthood.


The bad eating then meant I’d get on a short phase where I was obsessed with losing weight, but that lasted until I lost it and I reverted back to the same way of eating. I had all the terrible habits of a yo-yo dieter.


But slowly over time, I started to become more conscious of how I felt during keto.


More energy, more focused and weight coming off.

I know a lot of you might be in the same boat I was in; wanting to lose weight, but maybe not sure what’s the best way of doing it. The right keto chart is so helpful for people like me. Thats because a keto diet chart makes easy reference possible and ease is so important for staying on track when the going gets tough.

I also know you hear good and bad about all 'diets'. It's good to have a healthy skepticism as much as it is to try things for yourself and learn from the results. There is a keto chart for everything here to help turn you into an expert on the topic. These keto diet charts provide the information to answer questions or doubts you may have about this particular diet.



Let me tell you, keto is NOT a fad. It is a lifestyle change.


And for those that tried it due to bad cholesterol tests, diabetes, etc are seeing great success in their numbers.


For me, I wanted to initially lose weight but how I look and feel keep me on it.


Additionally, with my daughters' illness, the keto lifestyle is great when you need an anti-inflammatory diet.


So down below I’ve included some seriously amazing graphs. Each keto chart is crafted to make you a genius (well.. almost) at keto.


Beginners to Keto Expert

This is on of my favorite charts and I keep a screen print on my phone for when I am shopping and draw a blank.

You've had those moments, too, right? You're standing in the store and just cannot think of what you need or want.

This chart conveniently breaks down, in an easy to follow chart, all the proteins/meat, fats/oils/nuts/seeds, fruits/veggies, condiments/spices, and snacks/drinks that you are allowed.

keto diet chart keto chart

Shopping For as A Keto Expert

These keto charts imitate the traditional food pyramid, which I don't believe in by the way.

How can you?

It tells you to eat carbs but we know that can't be true if those with illnesses are told not to eat them and get better and lose weight, right?

keto diet chart shopping list

Meal Plan for a New Keto Expert

This meal plan isn't really a full meal plan but like other keto charts it gives you a basic guide when you draw a blank of what you can eat.

It is especially a help for beginners with an easy to follow meal plan.

keto diet chart meal plan

Lazy Keto for Even Keto Experts Who Are In A Hurry

Lazy keto...that's so me lol.

I like what I can grab and have no excuses.

I mean really, let's face it...we make the excuse that we're busy or in a hurry to grab what we shouldn't eat, right?

No excuses with this chart.

This chart is helpful for those times when you are too busy to cook or out and about running around and need to grab a keto friendly option. I am a huge fan of the rotisserie chicken.

I also keep a screen print of this on my phone.

Keto Chart

Because You Want and Need Fruit as a Keto Expert

So many people starting keto think you can't have fruit at all.

You can have it. However, remember the carb count you are sticking to.

Majority of newbies stick to 20 or less a day.

If that is the case, take a look at the chart and you'll see some come, blueberries and grapefruit, come up quite high.

Use this chart as a guide when shopping for your fruit.

Keto Charts

Now You Need a Keto Chart with a Beginners List of Swaps to Become a Keto Expert

As you know, you cannot have rice, potatoes, bread, etc on keto.

But we sometimes need a similar fix, right?

This will help you when you are craving, say pancakes. You'll see that you can have them with almond flour so you can search Pinterest for a recipe.

Or you want a crispy chicken or fish coating. Ground pork rinds is the only answer you need. I made this many times for my family and the husband and kids all approve and it is requested!

Having swap options is super important if you want to have certain things in your diet like keto friendly bread, sugars, milk, rice, etc.

Keto Chart

If You Want to Fulfill a Craving

Another of the swap keto charts for switching out your regulars.

Want mashed potatoes? Have mashed cauliflower. You are lucky. When I started keto there weren't convenient options. You had to make your own. You can now go to the store and grab what you want.

Sometimes we want a tortilla, pasta, or mashed potatoes just to name a few. Starting out you won't be aware of the extensive list of substitutions. This chart gives you the keto friendly options. All you need to do is find your favorite brand or recipe.

Keto Charts

Lastly, a Keto diet chart with Snack Options for the Keto Expert

Ahhh snacking.

We all do it.

We think we can't on keto.

But we CAN!

You will just have to rethink the way you snack.

For me, before keto I loved crackers with salami and cheese. Now I just have salami and cheese.

Or I'd want a chip and dip. Now I have low carb ranch and celery or cucumber. Or even make pepperoni chips!

And bacon cooked just right so you can dip guac! Heavenly!

This list will help to have on hand when first starting keto.

Keto Charts

Now whether you’re looking to lose weight or you want to make a lifestyle change, this comprehensive keto chart compilation will help you get started on that keto path. After you follow each keto diet chart for a bit, you'll become accustomed to what is keto approved and create your own regimen. But, as I said, even though I've done it many years I sometimes draw a blank so I keep the screen print on my phone.


Now if you have any questions about any keto chart, or have tips yourself, let me know in the comments below! I’d love to hear about them!


Top 6 Tips That’ll Make Starting a Keto Diet So Much Easier

14 Easy Keto Snacks On The Go

Keto Shopping List

A Week of Keto Recipes That Taste Amazing And Help You Lose Weight

30 Keto Dinners You Can Make in 30 Minutes or Less

8 Charts That Will Turn You Into a Keto Expert 1


  • Jane

    This information is going to be extremely helpful.
    It didn’t let me down load or print or even sign. I
    thought this was so important I printed and cut
    and taped.
    I feel much more in control of what I get and make.
    Thanks Jane

  • Jeanine

    Oh, man. I just shudder even thinking about trying this! I have tried some of the recipes though. Really good!

  • Dana Rodriguez

    These are really nice charts. I love how you have taken the guesswork out of this diet!

  • Jeanine Bevacqua

    This whole article has been very well researched and put together!

    • DeeDeeAnn

      That is so awesome of you to say! Thank you! 😍

  • Sandra

    Thanks bunches. I’m soaking up all this info I’m finding. Sure appreciate all your advice and charts. I bought from Anazon all these magnets with charts and breakdowns of everything but love having so much here of substitutions and help with choices. Is it possible to get printouts or full screens of your charts here? I’m doing this from my phone. I’m sharing all your info to my Pinterest account also. I have a lot to lose and disabled, on O2 with lots of inflammation and arthritis. I hope this change in diet helps that too.

  • Andy

    Wow – this is a great resource to show potential keto first timers. Thanks for putting this together Dee Dee!

  • Whitney

    Very very helpful! I EXACTLY what I’ve been looking for for a couple days!!!

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Chasing a Better Life is my take on chasing more out of life. Chasing a Better Life hopes to encourage readers to learn, get inspiration, go and do. Chasing a Better Life provides information for informational and educational purposes. The information provided should not be misconstrued as medical advice. Any opinions on medical matters presented are what we seek on our own journey and we do not claim to be medical professionals. Please note that I am not qualified as a medical professional. I am simply recounting and sharing my own experiences on this website. Nothing I express here should be taken as medical advice and you should consult with your doctor before starting any diet or exercise program. I provide keto recipes simply as a courtesy to my readers. I do my best to be as accurate as possible but you should independently calculate nutritional information on your own before relying on them. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website. For our full Disclaimer Policy, click HERE..