While the keto diet has many science-backed benefits, it’s no secret that it can be pretty restrictive for those who are just getting started. This is where a keto grocery list becomes extremely useful.
A keto grocery list helps you plan structured meals that meet your macros as well as avoid impulse purchases, especially items that can kick you out of ketosis. Ultimately, you’ll eat healthier and be able to stick to keto long-term.
We’ve put together a keto diet shopping list with everything you can buy from the meat, seafood, fresh produce, snack section, and more.
Anyone who’s embarking on keto follows the standard keto macros of 5% or fewer carbs, 70-80% fats, and 20-30% protein. In other words, the keto diet is very low-carb, high-fat, and moderate-protein, although many variations of keto exist nowadays.
Whether you’re doing the standard approach, cyclical approach, or high-protein approach — what matters is that you keep carbs low so you’ll enter ketosis. Limit your carbs to less than 50 grams.
Some keto dieters would even go as low as 20 grams or close to zero grams as this makes them feel their best and reach their health and weight loss goals faster. However, note that doing keto for the first time results in a group of uncomfortable symptoms called the keto flu. This eventually subsides as your body gets adapted to the diet.
At this point, a definitive keto shopping list is what you need to make sure you’re burning your stored fat for energy. If you enjoy eating a variety of foods, the good news is that you won’t run out of options — meat, seafood, poultry, eggs, veggies, fruits, nuts, and so much more.
Once you become more familiar with a ketogenic way of eating, putting together meals for the whole week would be easy.
A grocery list for keto diet includes plenty of healthy fats as fat makes up most of your calories. Healthy fats include omega-3s from mackerel, salmon, tuna, and other types of seafood as well as saturated fats found in butter and red meat (* , *). As for meat products, those who are concerned about environmental impact, choose grass-fed beef and dairy.
Quality protein is also important and can be obtained from a wide range of sources, such as poultry, egg whites, and whey and collagen protein supplements.
Carbohydrates occupy the least of your macros. The best sources are unprocessed foods like leafy greens, strawberries, and almond nuts. These are also non-starchy options, which keep carbs low, at the same time enhancing your satiety.
Foods that are off-limits include anything that’s highly processed as it likely contains added sugars that kick you out of ketosis, vegetable oils, and additives that may cause inflammation and health problems. Moreover, steer clear of grains, veggies high in starch, and fruits that are typically sweet.
Here are some examples of what to avoid in your shopping list:
We recommend basing your shopping list on the meals you’re going to prepare for the week. In that case, it helps to plan your meals in advance. Check out our recipe section so you’ll have plenty of ideas on what to eat and shop for!
Meat is a healthy and sustainable way to follow the keto diet. It’s a complete source of protein, meaning they have all 9 types of amino acids that your body cannot make on its own (*). Additionally, it provides saturated fats, which doesn’t increase your risk of heart disease as previously assumed (*).
The following are some meats to eat on keto:
Fish and shellfish are all excellent choices on keto. They’re almost free from carbohydrates, plus they’re sources of vitamin D3, which helps your body absorb calcium (*). The omega-3 fats in seafood have been linked to many benefits, such as better mood and lower triglycerides (* , *).
Below are examples of seafood:
Generally speaking, above-ground vegetables contain fewer carbs. Choose green veggies instead of those with a lot of colors (e.g., purple, yellow, red). The veggies below help you get more fiber on keto, which can balance your blood sugar and boost fullness:
Like veggies, not all fruits are allowed on the keto diet. Sweet-tasting fruits like apples and bananas contain more sugar, which causes your blood glucose levels to rise.
Keto-friendly fruits are lower in sugar. However, it’s still important to limit their amounts to stay within your daily carb limit. See the following options:
Eggs aren’t just for breakfast, they’re great as part of your lunch, dinner, and snack times. You can prepare eggs in many ways — boiled, scrambled, or poached!
Dairy is also fine on keto as long as you can tolerate them. Keep in mind that some dairy products on the market aren’t keto-friendly since they contain added sugar. Check the nutrition facts label to know the carb and sugar content per serving of a dairy item.
Both eggs and dairy can be eaten on a vegetarian keto diet. They provide quality fats and protein in a mostly plant-based eating plan.
Stock up on these egg and dairy options:
Dressings and condiments make your meals taste better. Any low-carb and sugar-free condiment is allowed on your keto shopping list. To avoid those that are high in sugar, make a habit of reading the nutrition facts label.
These are generally fine on keto:
Some sources of fats are more beneficial for your health than others. The right fats will help meet your energy needs. When you’re starting out on keto, filling up on fats makes the transition to this way of eating easier. They also enhance the absorption of vitamins A, D, E, and K, which are crucial for your health (*).
Focus on these healthy fats for cooking and other uses:
Low-carb sweeteners are incorporated in the keto diet to replace traditional sugar like sucrose, high-fructose corn syrup, brown sugar, and honey.
If you’re looking for better alternatives to use for your desserts and beverages, stevia and monk fruit are your top two choices. Both have no impact on your blood glucose. They’re also generally recognized as safe (* , *).
Snacking on the keto diet can be the answer to staying satiated if your next meal is still hours away. The best snacks are high in healthy fats and protein with as little carbs as possible.
You can always make keto snacks from scratch using ingredients like nuts, seeds, nut butters, eggs, almond flour, and heavy cream — or stock up on Perfect Keto’s healthy snacks.
The following are snack options requiring only a few or zero minutes of prep time:
Baking on the keto diet is a lot different from regular baking. For starters, you’ll need alternatives to flour coming from wheat. As for sweeteners, bake with stevia or monk fruit.
Here are the best flours for your baking needs:
Most nuts and seeds are low in carbs, but you need to watch your portion sizes. Big servings can easily knock you out of ketosis.
Other than that, nuts and seeds are sources of fiber, plant protein, vitamins, and minerals. Snack on them, throw them into your smoothies, or use them to add crunch to your recipes!
Add these to your list:
Water is undoubtedly the best drink on keto to stay hydrated, but sometimes you want other hot and cold drinks. We recommend these options that are low-calorie and keto-compliant:
Pantry staples include all the basic supplies you need to quickly whip up your weekly keto meals and snacks. Some pantry items are already found in the categories above, so we’ve included others you might need:
Want a PDF version of this keto grocery list for beginners that you can print and take with you on your next trip to the grocery? Feel free to download your own copy.
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