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Now that you understand the basics behind the keto diet, it’s time to hit the grocery store.
On the keto diet, you’ll enjoy nutrient-dense foods including meat, vegetables, nuts and seeds, and plenty of healthy fats.
You’ll also avoid grains, legumes, processed foods, and most fruits. Consume these keto-friendly foods while staying within your macro guidelines:
Meat, Eggs, and Nuts
All meat and seafood are included on the keto diet, as long as they’re not breaded or fried.
Always choose the highest quality meat you can afford, selecting grass-fed and organic beef whenever possible, wild-caught fish, and pasture-raised poultry, pork, and eggs.
Nuts and seeds are also fine and best eaten raw (not roasted or coated in sugar).
- Beef, preferably fattier cuts like steak, veal, roast, ground beef and stews
- Poultry, including chicken breasts, quail, duck, turkey and wild game — try to focus on the darker, fattier meats
- Pork, including pork loin, tenderloin, chops, ham, and sugar-free bacon
- Fish, including mackerel, tuna, salmon, trout, halibut, cod, catfish, and mahi-mahi
- Shellfish, including oysters, clams, crab, mussels, and lobster
- Organ meats, including heart, liver, tongue, kidney, and offal
- Eggs, including deviled, fried, scrambled and boiled — use the whole egg
- Vegetarian sources, like macadamia nuts, almonds, and nut butter
On a keto meal plan, feel free to fill your plate with low-carb vegetables.
Vegetables are a great way to get a healthy dose of micronutrients, thus preventing vitamin deficiencies on keto.
Enjoy low-carb vegetables like leafy greens, and cruciferous veggies, aiming to eat veggies that contain fewer than 5 grams of net carbs per serving.
Enjoy these low carb vegetables:
- Leafy greens, such as kale, spinach, swiss chard and arugula
- Cruciferous vegetables, including cabbage, cauliflower, and zucchini
- Lettuces, including iceberg, romaine, and butterhead
- Fermented vegetables like sauerkraut and kimchi
- Other vegetables such as mushrooms, asparagus, and celery
If you can tolerate dairy, it is allowed on the keto diet. Choose the highest quality you can reasonably afford, selecting grass-fed, whole-fat, and organic dairy whenever possible.
Keto-friendly dairy options include:
- Butter and ghee
- Heavy cream and heavy whipping cream
- Fermented dairy products like yogurts and kefir
- Sour cream
- Hard and soft cheeses
Approach fruit with caution on keto, as it contains high amounts of sugar and carbohydrates. If you are craving something light and sweet, grab a handful of berries, such as blueberries or raspberries, as a treat.
Enjoy these low sugar fruits:
- Avocadoes (the one fruit you can enjoy in abundance)
- Organic berries, such as raspberries, blueberries, strawberries, and cranberries
Healthy Fats and Oils
You can enjoy both animal fats (saturated fats) and plant-based fats on a healthy keto diet.
Healthy fat sources include grass-fed butter, tallow, and ghee or coconut oil, olive oil, sustainable palm oil and MCT oil from plants.
Enjoy these fats and oils on keto:
- Butter and ghee
- Coconut oil, coconut butter
- Flaxseed oil
- Olive oil
- Sesame seed oil
- MCT oil and MCT powder
- Walnut oil
- Olive oil, avocado oil
Herbs and Spices
Use seasonings freely on keto — just make sure they don’t have any added sugar.
To add flavor to dishes, consider purchasing fresh herbs at the store.
Pro tip: If you store fresh herbs in a mason jar filled with water in the fridge, they will last up to two weeks.