Free Printable: Low Carb & Keto Food List

• Sugar Free Lemonade Ingredients
• How To Make Keto Lemonade
• Sugar Free Lemonade FAQs
• Storage Instructions
• More Keto Summer Recipes
• Tools To Make Sugar Free Lemonade
• Sugar Free Lemonade (3 Ingredients) Recipe card
• Recipe Reviews

This easy keto lemonade recipe tastes like summer! On hot days like this, I’ll take anything I can get to cool down and make me feel all the happy summer vibes. An icy glass of healthy sugar free lemonade does the trick! Wondering how to make lemonade without sugar? It’s probably easier than you think – and just as delicious as the sugar-y kind. This low carb lemonade will show you how.

You might know by now that I don’t do sugar-y drinks. Even though some keto fruits are possible, virtually all fruit juice – and definitely lemonade – is just sugar in disguise. So if you’re looking to make a healthy lemonade, you need to get rid of that sugar. And with my easy sugar-free lemonade recipe, you can do that without worrying about aftertaste or artificial ingredients (just like my homemade electrolyte drink ).

And since it only takes about five minutes, there’s no reason not to try this sugar-free lemonade recipe. Even if you’re feeling all the laziness of summertime.

This sugar-free lemonade recipe was originally published on July 3, 2018, and the post was republished in June 2020 to add process pictures and useful tips. Here is one of the original photos, if you are curious:

Sugar Free Lemonade Ingredients

What’s the better alternative for healthy homemade lemonade? It comes down to just three simple ingredients:

1. Lemon juice
2. Besti Powdered Monk Fruit Allulose Blend – it dissolves better than any other brand of monk fruit
3. Water

Okay, four ingredients if you count ice.

How easy is that?! I pretty much always have these ingredients around.

How To Make Keto Lemonade

This is what of the easiest lemonade recipes ever. You can make it in five minutes. If you have the needed ingredients, you totally have time to make this sugar-free lemonade recipe.

Step 1: Make Sugar-Free Simple Syrup

It’s easier than it sounds! Simply simmer sugar-free sweetener and water until dissolved. Here is my step-by-step keto simple syrup recipe .

Or if you want even less work and a convenient syrup to use in other drinks, grab my pre-made Wholesome Yum Keto Simple Syrup below.

Get Wholesome Yum Simple Syrup!

Meet Wholesome Yum Zero Sugar Simple Syrup - it’s sugar-free & naturally sweetened with Besti (a blend of monk fruit and allulose). NO aftertaste & 0 net carbs!

Step 2: Mix syrup with lemon juice

Fresh squeezed lemon juice is the most delicious if you can (use a lemon squeezer like this )…

But bottled lemon juice will do if you want to save time! Either way, combine the lemon juice and simple syrup in a pitcher.

Step 3: Add ice and enjoy!

To serve the homemade healthy lemonade, pour it over ice and garnish with fresh lemon slices.

Is lemonade keto?

Most lemonades are loaded with sugar and a little bit of lemon juice or lemon flavoring. They are definitely not keto friendly.

This keto lemonade recipe is made with my very own Besti sweetener – no carbs, sugar, or calories!

Is lemonade healthy?

You may have seen a few options for diet or sugar-free lemonade at stores. In fact, you can even sometimes find them at fountain drink stations.

Unfortunately, these pre-made sugar-free lemonade drinks are made with artificial flavors and artificial sweeteners. No, thanks!

There’s a better way. You can make your own healthy lemonade without sugar, right at home and it’s why I came up with this keto lemonade recipe.

How many lemons do I need if using freshly squeezed lemon juice?

This healthy lemonade recipe needs 2/3 cup lemon juice. The average lemon yields 2 tablespoons of juice, so if you’re squeezing fresh lemons, you’ll need about 5-6 lemons to get 2/3 cup .

TIP: I recommend squeezing into a measuring cup , so you can just see how much more you need as you go.

Can you use a different sweetener?

Yes, you can. However, most sugar alternatives do not make the best simple syrup. Most contain erythritol, which doesn’t dissolve very well and crystallizes when storing it. If you must use something else, use my keto sweetener conversion calculator to determine the amount, and be sure it’s powdered for the best chance of dissolving.

For best results, use either powdered monk fruit allulose blend or powdered allulose – these dissolve the best and store well. The crystallized versions of these sweeteners should work fine as well, since allulose dissolves so well.

Alternatively, you can get Wholesome Yum Sugar-Free Simple Syrup here for convenience.

Storage Instructions

Can you make homemade sugar-free lemonade ahead?

Want to make sugar-free lemonade ahead of time? No problem! You can mix it all together and just leave out the ice.

When you’re ready to drink it, give it a stir and pour over ice. Happy summer!

How to store low carb lemonade

Store healthy homemade lemonade in the refrigerator without the ice, for 5-7 days. This is one of the reasons why using Besti sweetener is recommended – most others won’t store very well for long.

More Keto Summer Recipes

Summer is a big season for those of us who live in the cold north and we take full advantage of the warmth while we can. Here are some of my favorite low carb keto recipes that are perfect for summer:

• Juicy Burgers – The BEST way to make burgers.
• Keto Hot Dog Buns – These fathead buns are incredibly soft and fluffy!
• Bacon Wrapped Asparagus – This works great on the grill as well as the oven.
• Keto Coleslaw – We always seem to have a batch of this low carb coleslaw during the summer months. Just 2 grams net carbs!
• Cauliflower Tabbouleh – Another great summer salad that can be made ahead and is perfect for parties and picnics.
• Keto Ice Cream – Is there anything more summer than ice cream?!

Tools To Make Sugar Free Lemonade

Tap the links below to see the items used to make this recipe.

• Lemon Squeezer – The best sugar-free lemonade will be fresh squeezed, so get one of these if you don’t have one.
• Bottled Lemon Juice – If you’re willing to sacrifice flavor a bit for convenience, get bottled lemon juice to make keto lemonade super quickly.
• Glass Pitcher – Take this pitcher inside and out, lid included!

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 1 cup Besti Powdered Monk Fruit Allulose Blend (or more to taste) ▢
• 3 1/2 cups Water (divided into 1 cup and 2 1/2 cups) ▢
• 2/3 cup Lemon juice ▢
• Ice (for serving) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Combine Besti and 1 cup water to make sugar-free simple syrup according to instructions here . (Alternatively, you can use the same amount if you get my pre-made Wholesome Yum Keto Simple Syrup here , which is more convenient – no extra steps to make it.)
2. Combine the simple syrup, lemon juice, and remaining cold water in a pitcher. Taste and adjust sweetener as needed. You could also add more water or lemon juice to taste.
3. Pour over ice to serve. Garnish with fresh lemon if desired.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: ~1 cup

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Sugar Free Lemonade Recipe

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Sugar Free Lemonade (3 Ingredients)

Make the best sugar free lemonade with 3 simple ingredients + 5 minutes. You’ll love this delicious, healthy keto lemonade without sugar.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/healthy-sugar-free-lemonade-recipe/

Ingredients

• 1 cup Besti Powdered Monk Fruit Allulose Blend (or more to taste)
• 3 1/2 cups Water (divided into 1 cup and 2 1/2 cups)
• 2/3 cup Lemon juice
• Ice (for serving)

Instructions

1. Combine Besti and 1 cup water to make sugar-free simple syrup according to instructions here . (Alternatively, you can use the same amount if you get my pre-made Wholesome Yum Keto Simple Syrup here , which is more convenient - no extra steps to make it.)
2. Combine the simple syrup, lemon juice, and remaining cold water in a pitcher. Taste and adjust sweetener as needed. You could also add more water or lemon juice to taste.
3. Pour over ice to serve. Garnish with fresh lemon if desired.

Maya’s Recipe Notes

Serving size: ~1 cup

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)