The food

What We Eat

Every food on this list earns its place through metabolic, cognitive or longevity logic. Nothing is here by accident.

NooKeto isn't about restriction for its own sake — it's about choosing foods that serve multiple purposes simultaneously. Each staple below was selected because it satisfies at least two of the three pillars: ketogenic macro fit, nootropic/cognitive benefit, or longevity-associated dietary pattern (MIND diet). Most satisfy all three.

Fresh leafy greens including spinach and arugula
Leafy greens — daily
Spinach, kale, arugula, chard, rocket. The MIND diet's strongest single association with reduced cognitive decline. Rich in folate, vitamin K, lutein and nitrates. Nearly zero net carbs — eat without limit.
Tin of sardines in olive oil
Oily fish — daily
Sardines, herring, mackerel, wild salmon. The primary DHA/EPA source — the omega-3 fatty acids most consistently linked to cognitive protection. Small fish are low in mercury and sustainable. One tin of sardines per day is the baseline.
Extra virgin olive oil drizzled over food
Extra-virgin olive oil
The primary fat. Rich in oleic acid (monounsaturated) and polyphenols (oleuropein, hydroxytyrosol) with robust cardiovascular and emerging neuroprotective evidence. Used for cooking at moderate heat and as the default dressing.
Blueberries and blackberries
Wild berries — controlled portions
Blueberries, blackberries, wild berries. The one fruit NooKeto keeps — for anthocyanins and flavonoids with the strongest cognitive evidence. Portion-controlled (~40–60g) to stay within carb limits while still delivering meaningful polyphenol doses.
Ecological eggs cooked in a pan
Ecological eggs — daily
The most practical whole-food source of choline (acetylcholine precursor). Two eggs provide ~300mg choline plus high-quality protein, fat-soluble vitamins (A, D, E, K2), and lutein. Ecological/free-range for nutrient density and ethics.
Halved avocado showing the pit
Avocado
Monounsaturated fat, potassium (most keto dieters are deficient), fibre, and near-zero net carbs per half. Versatile — works in salads, as a fat source alongside protein, or as a base for quick meals.
Whole walnuts and walnut halves
Walnuts — 2 per day
Highest omega-3 content (ALA) of any nut. Rich in polyphenols. MIND diet includes nuts prominently. Limited to 2/day because they're calorie-dense and the ALA→DHA conversion is inefficient — fish remains the primary omega-3 source.
Duck fat and grass-fed butter for cooking
Duck fat & grass-fed butter
Secondary cooking fats. Duck fat is high in monounsaturated fat (similar profile to olive oil) and extremely stable at high temperatures. Butter provides butyrate (gut barrier support), fat-soluble vitamins and CLA from grass-fed sources.
Lupin beans in a bowl
Lupin beans
The anomalous legume: ~4g net carbs per 100g, high protein, high fibre. Provides the legume/bean element of the MIND diet without breaking ketosis. Associated with longevity in Blue Zone populations (Sardinia). A rare keto-compatible legume.
Grass-fed steak and game meat
Poultry, red meat & game
Chicken, turkey, grass-fed beef, venison, elk. Complete protein, B12, iron, zinc, creatine. The emphasis is on quality (grass-fed, ecological, wild) and whole cuts — never processed. Red meat is embraced, not feared, based on the distinction between quality and processing.
Dried seaweed sheets
Seaweed
Iodine (thyroid function), unique polysaccharides, trace minerals (selenium, zinc, manganese). Extremely low calorie and carb. Added to meals as a condiment or side — nori sheets, wakame in soups, dulse flakes on eggs.
Ground linseed (flaxseed)
Ground linseed (flaxseed)
Part of the daily protocol mixture. Rich in ALA omega-3, lignans (phytoestrogen with potential neuroprotective properties), and soluble fibre for gut health. Ground for bioavailability — whole seeds pass through undigested.

A sample day of eating

This is a typical NooKeto day — not a prescription, but an illustration of how the foods above come together in practice:

Morning

Black coffee. Daily protocol mixture (milk thistle, ground linseed, hydrolysed superfruit powder in water). Two ecological eggs scrambled in butter with a handful of spinach and seaweed flakes.

Midday

Tin of sardines in olive oil over a large leafy green salad (arugula, spinach, chard). Half an avocado. EVOO drizzled liberally. Two walnuts. Small portion of blueberries (~40g).

Evening

Grass-fed steak or chicken thighs cooked in duck fat. Roasted kale and broccoli. Side of lupin beans dressed with EVOO and lemon. Green tea after the meal.

The numbers

A day like this typically lands at: ~15–18g net carbs, ~120–150g fat, ~100–130g protein, ~1600–1900 kcal. Adjust portion sizes to your maintenance needs and deficit targets.

A complete NooKeto meal plate showing sardines, leafy greens, avocado and olive oil

Note on flexibility. NooKeto is a framework, not a rigid meal plan. The specific foods above are the building blocks — you arrange them based on preference, availability and appetite. The principles (daily fish, daily greens, quality fats, controlled carbs) matter more than the exact combination on any given day.

Where to go next

See what's excluded and why: What We Avoid. Learn about the beverages: What We Drink. Or explore the evidence behind these choices: The Research.

Ready to start?

The 7-day on-ramp gives you a shopping list and daily meal outlines — no guesswork.

Start here — your first 7 days