Ketogenic Diet Grocery List

 

One of the first questions we find people asking right after they make the decision to start the ketogenic diet is, “What should I eat?” We covered the basic macros in our “Ketogenic Diet 101” post that went over the foods you should eat. In this post we will dive into our suggested grocery list for your first time to the store shopping keto.

Using This List

Our grocery list below will serve as a guide for your trips to the store. We will list out a variety of different options that you can use to properly outline your macros. We organize everything by food group making it easier for you while you’re in the store. As you read over this list feel free to mark anything off you don’t plan on buying. From our experience, we definitely suggest not buying more food than you or your family can consume in a week. This allows you to buy more fresh foods without the worry they will spoil and be thrown out. Although all the food on this list is “keto-friendly” it’s important to note that all foods are not created equal. Even though foods are keto it doesn’t mean you can indulge everyday.

Meats/Proteins

When picking out meats for the keto lifestyle it’s important to emphasize quality over quantity. Personally, I like to suggest people stay towards high quality white meats more often than red meats. Since the goal is to keep your fat content high and your proteins moderate you need to ensure all your meats are high-quality, healthy, and full of nutrients. The best choices would be grass-fed or pasture raised beef, bison, and lamb. When looking at fish I always recommend wild caught instead of farmed. Properly raised pork and chicken are harder to find for a good price, so you might end up limiting these more unless your budget allows more frequency.

Oils and Fats

For most people learning about healthy oils can be one of the best tools in the keto arsenal. They are absolutely great for baking and cooking but it’s important to keep an eye on amounts you are using at first, since both the fat content and carb count can add up quickly with small serving sizes.

Vegetables and Fruits

Ultimately, on the keto diet, the majority of your carb intake should come from vegetables. You will want to get creative with different recipes, as items in this section should be eaten regularly to ensure your body is getting the proper nutrition and fiber.

Low-carb veggies should be eaten at almost every meal. Fruits need to be more of a treat for the most part. The only exception to this would be avocados, which technically are a fruit and are one of the best sources for “good fat.”

Baking Supplies and Sweeteners

It goes without saying that you should pick low carb flours and sweetners vs the normal versions. However, you’ll want to limit this in general since they don’t contain as much nutrition as whole food keto options.

 

 

 

MEATS/PROTEINS

Beef (fattier cuts)

• Steak
• Prime rib
• Veal
• Roast beef
• Baby back ribs
• Ground beef
• Corned beef
• Hamburger
• Stew meats

Organ meats

• Heart
• Liver
• Tongue
• Kidney
• Offal

Other

• Bison
• Lamb
• Goat

Seafood

• Tuna
• Salmon
• Catfish
• Trout
• Halibut
• Mackerel
• Mahi-mahi
• Cod
• Bass
• Anchovies
• Orange roughy
• Sardines
• Haddock
• Tilapia
• Clams
• Oysters
• Mussels
• Crab (make sure it’s the real thing—not imitation)
• Lobster
• Scallops
• Shrimp

Poultry

• Duck
• Chicken (leg, thigh, wings, breasts, whole, or ground)
• Quail
• Turkey (leg, breast, whole, or ground)
• Wild game
• Cornish hen
• Chicken broth
• Turkey bacon
• Turkey sausage

Deli meats

• Cold cuts
• Salami
• Pepperoni
• Prosciutto

Pork

• Tenderloin
• Pork loin
• Ham
• Pork chops
• Bacon
• Ground pork

DAIRY PRODUCTS

• Full-fat Greek yogurt
• Heavy creams (preferably raw)
• Kefir
• Full-Fat Sour cream
• Mayonnaise
• Butter (grass-fed)
• Ghee
• Whole milk (preferably raw)

Cheeses

• Parmesan
• Swiss
• Feta
• Cheddar
• Brie
• Monterrey jack
• Mozzarella
• Colby
• Goat cheese
• Bleu cheese
• Cottage cheese
• Cream cheese
• String cheese

HEALTHY OILS AND FATS

Oils

• Coconut oil
• Olive oil
• Avocado oil
• MCT oil

Nuts/seeds

• Almonds (or almond butter)
• Macadamias
• Hazelnuts
• Pecans
• Pistachios
• Walnuts
• Sesame seeds
• Sunflower seeds
• Pumpkin seeds
• Flax seeds
• Chia seeds

Other fats

• Cocoa butter
• Coconut butter
• Bacon fat
• Duck fat

KETO VEGETABLES

• Leafy greens
• Kale
• Spinach
• Swiss chard
• Bok choy
• Romaine lettuce
• Iceberg lettuce
• Radicchio
• Brussels sprouts
• Bean sprouts
• Broccoli
• Garlic
• Onions
• Bell peppers
• Asparagus
• Kohlrabi
• Celery
• Cucumber
• White mushrooms
• Portobello mushrooms
• Black olives
• Green olives
• Zucchini
• Spaghetti squash
• Yellow squash
• Snow peas
• Okra
• Leeks
• Cauliflower
• Artichokes
• Cabbage

FERMENTED FOODS

• Sauerkraut (no added sugars)
• Kimchi
• Natto
• Pickles
• Salsa (sugar-free)
• Kefir

KETO FRUITS

• Avocados
• Strawberries
• Blueberries
• Raspberries
• Cherries
• Cranberries
• Mulberries

BAKING SUPPLIES

• Coconut flour
• Almond flour
• Coconut flakes
• Cocoa powder
• Sea salt
• Baking soda
• Vanilla

SWEETENERS

• Erythritol
• Xylitol
• Pure stevia powder
• Pure stevia drops
• Monk fruit
• Mannitol

CONDIMENTS

• Yellow mustard
• Brown mustard
• Soy sauce or coconut aminos
• Sugar-free ketchup
• Mayonnaise
• Horseradish
• Hot sauce
• Low-carb salsa
• Worcestershire sauce
• No- or very-low-sugar high-fat salad dressings, such as Ranch or blue cheese
• Lemon juice
• Lime juice
• Sugar-free syrup

SPICES AND HERBS

• Basil
• Oregano
• Parsley
• Rosemary
• Thyme
• Cilantro
• Cayenne pepper
• Chili powder
• Cumin
• Cinnamon
• Nutmeg
• Salt and pepper

DRINKS/LIQUIDS

• Raw milk
• Coconut milk (unsweetened)
• Unsweetened almond milk- carrageenan free
• Cashew milk (unsweetened)
• Unsweetened tea or coffee
• Heavy creamer (sugar-free)

Summary

Making sure to have an outlined list is crucial in saving yourself time and money. It’s important to have a plan for the meals that you will make each week. With the right groceries in the pantry, you will be more apt to stay on track and be successful.