Admittedly, ketogenic dieting is a fairly new concept in the world of nutrition and dieting, but now it is becoming more and more popular among the health conscious people. The reason for this is quite simple: the ketogenic diet is based on a very low carbohydrate intake and a high proportion of protein and fat, which are converted into energy by the body through fats and proteins.
The ketogenic diet, also called the low carb diet or low-carb diet, is a way of eating where the body primarily uses fat (instead of glucose) for energy. The diet is high in fat, moderate in protein and low in carbs.
This diet book is going to be a comprehensive guide to eating on a low carb/ketogenic diet. We’ve already got a lot of the information in our keto diet book, but we’ll be musing on foods, meal plans, supplements, shopping, and more!. Read more about keto food list and let us know what you think.
Stop guessing at the grocery store by using this keto shopping list the next time you go shopping. Read through and make a list of the 21 keto basic items you’ll need to get started on your health quest. While the number of foods you can eat as part of a keto diet is practically unlimited, this 21-item grocery list will get you started.
Making shopping lists for the many stores you frequent is one of the best ways to set yourself up for success. It’s the first step in creating your own keto meal plan and taking things to the next level. As a novice, you can start your road to health, energy, and weight loss by using our keto recipes as the foundation for your meal planning. We won’t have any unique ingredients on this list for the most part.
On a ketogenic diet, here are some healthful items to eat.
1. Butter
Butter and cream are high in fat and low in carbs, making them ideal keto foods.
Butter is actually a healthy food, which may come as a surprise to you. That’s correct. Your entire existence has been a lie. All of the fat-soluble vitamins, as well as CLA, are abundant in butter. Butter is frequently the most widely available kind of high-quality animal fat in the United States. Kerrygold, Vital Farms, and Organic Valley are some fantastic brands to search for in your local market.
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If you’re looking for a dairy-free alternative to butter, see if you can find some ghee. Ghee is clarified butter which means the milk solids have been removed, so it is suitable for a dairy-free diet. Our favorite brand for ghee is 4th & Heart.
Keto Shopping Tip: Butter with a darker color is more nutrition dense. If the cow is pastured on nutrient-dense, high-carotene grass, the butter will be dark yellow or even orange.
Coconut Oil, No. 2
Coconut oil has a high saturated fat content, making it suitable for cooking, and it has a long list of documented health advantages. This oil will be processed in various ways, so you’ll have to make some choices in the store. Look for virgin, unrefined, or cold-pressed virgin coconut oil. Cold-pressed coconut oil is the least processed, yet it has the strongest coconut flavor. If you prefer a milder taste oil, refined coconut oil is a good choice. Nature’s Way is our favorite brand.
Another alternative is MCT Oil. It’s used in bulletproof coffee by many folks on a low-carb diet.
3. Tallow or lard
Everything you’ve been told about “good fats” has been proven to be false! We always prefer animal fats over plant fats as the cornerstone of our diet, therefore lard and tallow are favorites. Tallow is the rendered fat of ruminant animals like cattle and lamb, while lard is the rendered fat of pork. Tallow is our favourite cooking fat because of its low polyunsaturated fat level. When it comes to animal fats, quality is more crucial than when it comes to plant fats, so take the time to look for high-quality sources. Epic Beef Tallow is our favorite brand.
Processed vegetable and seed oils are commonly used in dressings like ranch and Caesar. Ranch dressing is something we try to stay away from unless it’s made with healthy fats like olive or avocado oil.
Avocados are number four.
Avocados are a fantastic keto food. They’re a quick and easy way to serve a high-fat side dish. It’s essentially a complete meal packed into a single fruit. Avocados are commonly purchased by persons on a ketogenic diet to include in their weekly meal plan and keto recipes. When we don’t feel like cooking a complicated side dish, we always have a stash on hand. The carbohydrates in avocado can be confusing for keto newbies. They have a lot of carbohydrates, but they also have a lot of fiber, which can be deducted when calculating net carbs. There are only about three grams of net carbohydrates in a medium avocado.
Avocados are strong in potassium, which can aid in the initiation of a keto diet and the prevention of the keto flu.
5. Nuts with Low Carbohydrate Content
For a newbie on the ketogenic diet, nuts are a terrific high-fat snack. In moderation, almost all nuts are keto-friendly.
When these scrumptious morsels are salted, roasted, and pre-shelled, it’s difficult to keep track of how much you eat, so utilize portion sizes. For precise carb counts, see the graph below. Nut eating has even been linked to a lower risk of type 2 diabetes, according to certain research.
List of keto nuts:
- Pecans
- Nuts from Brazil
- Chia seeds are a type of chia seed that
- Macadamia nuts are a type of nut that is native to Australia.
- Flax seeds are a type of flax seed.
- Walnuts
- Seeds of hemp
- Hazelnuts
- Peanuts
- Seeds of sesame
- pistachios
- Sunflower seeds are a type of sunflower.
- Almonds
Keto Shopping Tip: In addition to diverse low-carb nuts, look for nut flours such as almond flour, peanut flour, or coconut flour. Keto bread and desserts can be made using them.
Heavy Cream, No. 6
If you enjoy coffee, you’ll want to add this to your keto diet shopping list. Try using heavy cream and flavored stevia instead of the low-fat, flavored creamer you’re probably used to. Make a Keto Creamer at home and use it throughout the week.
7. Cheese
Cheese is a favorite of almost everyone, and it has a place on the keto diet. When it comes to cheese, quality is vital because the cheapest options are nutritionally empty. We are continually on the lookout for raw milk cheese. This can now be found in almost every grocery shop in the United States. On the ingredients list, check for the terms “raw” or “unpasteurized.”
Also included in this group are sour cream, cottage cheese, Greek yogurt, and cream cheese. These are usually of lower quality than grass-fed parmesan cheese or other hard cheeses acquired from high-grade sources. When purchasing things like these, we usually opt for the full fat option rather than the skim or lower fat variants. Full fat also suggests it is a less processed product, in addition to being healthier.
Look for full fat sour cream, cottage cheese, or cream cheese while shopping. You’ll frequently be able to discover organic and pasture-raised options.
8. Beef
Beef is our preferred protein source since it contains more fat than chicken, fish, and most hog chops. This makes it a little easier to stick to your keto macros. Beef is the most bio-available type of iron in big proportions, which is an extra benefit. If you’re trying to go keto on a budget, check out this handy guide to choosing the most cost-effective cuts of steak!
Purchasing organ meats is a cost-effective way to meet many of your nutritional requirements.
80/20 ground beef is one of the most cost-effective meats on the market. You may receive a huge amount of calories and nutrients for simply a few dollars per pound.
Chicken No. 9
Chicken consumption per capita has increased by more than 400% since 1960. Chicken is, without a doubt, one of America’s most popular foods. Because we’ve been told falsely that leaner meats are better for us, most individuals will prefer chicken breasts to thighs and drumsticks. You should choose the fattier cuts if you’re on a keto diet. They are not only less expensive, but they also taste better. Preparing chicken in excess and putting it in your weekly keto meal plan is a terrific idea. If you’re seeking for fresh chicken dishes, try Keto Butter Chicken, which is the most popular on our blog.
10. Pork
If you don’t care for bacon, this isn’t the diet for you. Pork is delicious, but it also has a high nutritious profile, particularly in B vitamins.
It’s difficult to know what to look for when buying bacon because most of it is cured with sugars. Sugar-free bacon is available in most stores these days if you’re prepared to pay a premium, but we prefer bacon with a modest quantity of sugar. The carbohydrate content of the sugars used in curing bacon is normally minimal.
Fatty Fish (#11)
Omega-3 fatty acids, which most Americans do not receive enough of, are found in fish and other seafood. Salmon, mackerel, sardines, and herring are among the fattest fish. We try to eat at least one serving of seafood per week, but usually more like two or three.
Pick up canned seafood like sardines, tuna, salmon, clams, and oysters if you’re seeking for nutrient-dense travel snacks. Check to see what kind of oil is used in the cans. Olive oil is a good choice, and soybean oil should be avoided.
12. Eggs
Eggs are another low-cost meal that is high in nutrients. Eggs must be the most important of all the low-carb foods. They are high in choline, which is a nutrient that most Americans need. Four eggs are enough to meet your daily choline requirements.
Which kind of eggs should you purchase? The higher the price, the higher the quality of the eggs, so do your best. Buying eggs from a local farmers market rather than the store is one method to save money on high-quality eggs. You’ll save a few bucks per dozen of pasture-raised eggs this way. Vital Farms is our favorite store brand.
Pro Tip: Just with butter, a darker yolk signifies a higher vitamin concentration.
Almond Butter (#13)
Almond butter, like most nut butters, is fantastic as a special treat every now and again. These calorie-dense, highly delicious meals should be avoided if you’re on a keto diet for weight loss. When buying nut butters, the key is to read the ingredients list on the back. The type of nut and salt should be the only ingredients specified. Sugar will be added to the lesser products like JIF and Skippy. That’s not what we want!
Although nut butters are not fully sugar-free, you should watch for additional sugars.
You can add your favorite nuts and seeds to your keto meal list in addition to almond butter. Cashews and pistachios are the only ones to be wary of because the carbs may quickly build up. Pumpkin seeds, sunflower seeds, macadamia nuts, hemp seeds, brazil nuts, walnuts, pecans, and any of these in nut butter form are among our faves.
Blackberries, no. 14
You must be cautious when include fruit in your keto diet, or the carbs will start to mount up. Your finest low-carb fruits will be low-sugar berries. If you want to keep your blood sugar constant and stay in ketosis, limiting your fruit intake can be a good option. Berries are high in antioxidants and can add a tasty twist to a ketogenic diet. Berries and cream are one of our favorite after-dinner munchies. Berries can be a nice change of pace from the normal keto diet fare.
When fresh berries are in season, buy them and freeze them. We only buy fresh berries from the supermarket when they are in season; otherwise, we buy frozen berries from the freezer area.
Raspberries, number 15
Raspberries are a fantastic keto diet snack because they include only 7 grams of carbohydrates per cup. They are abundant in antioxidants and flavonoids, as are all berries, but they are also delicious! The majority of berries are keto-friendly, however raspberries are our personal favorite.
Broccoli, number 16
Broccoli is one of our favorite ketogenic diet vegetables since it absorbs all of the fat that we cook it in. It’s a fantastic side dish for almost any keto meal. We normally use butter to flavor the broccoli, making it simple to meet our fat macros for the day. Broccoli also has a high amount of nutrients and fiber.
Spinach, no. 17
Your favorite sort of leafy green vegetable should be on your first keto grocery list. Good choices include kale, collard greens, cabbage, and spinach. We enjoy spinach because it is one of the most nutrient-dense plants available, with a high mineral content. It’s delicious mixed with salads and omelettes. Alternatively, serve as a side dish to any low-carb dinner.
Pro Tip: Research which vegetables grow well in your location and prioritize them. Because we live in Georgia, we frequently select collard greens grown locally over spinach. Even if you go to a grocery shop like Publix, Kroger, or Whole Foods, you’re likely to find some local labels.
Asparagus, number 18
Surprisingly, asparagus is one of the few wild plants that we still eat in large quantities today. It also goes well with a perfectly cooked steak, which is why we eat so much of it. Asparagus has only about 2g of net carbohydrates per cup, making it one of the best keto foods.
Brussels Sprouts (19.)
Brussels sprouts have a lot of carbs, but they’re so wonderful that we had to include them in this keto diet shopping list. If you’re not sure how to prepare them, we have a delicious dish that you should try. Keep in mind that Brussels sprouts include about 8 grams of carbs per cup when planning your meals. To make our dishes keto-friendly, we normally serve Brussels sprouts as a side dish in moderation.
Cauliflower (no. 20)
Cauliflower is the wonder vegetable of the twenty-first century. To make healthier versions of our favorite foods, we use it to make pizza crusts and rice. Cauliflower can be moulded into a number of healthful recipes because to its high fiber content, which may help you keep to a ketogenic diet while enjoying all of your favorite foods. Cauliflower is high in nutrients and antioxidants, making it a healthy grain substitute.
Dark Chocolate (number 21)
You’re in luck, chocolate lovers. After a hard day, dark chocolate is the ideal ketogenic sweet treat. You have two choices when purchasing chocolate. You can stick to chocolates with a high cocoa content, all the way up to 100 percent (although 85 percent -95 percent will be more palatable). Chocolates that are sweetened with keto-friendly sweeteners are another choice. Lily’s is the most popular sugar-free chocolate brand, but there are a few others, such as Choc Zero and Choco Perfection.
Pro Tip: Dark chocolate may take some getting used to, as much of what we eat nowadays has a lot of milk and sugar. Starting with 70% dark chocolate and working your way up is a good idea. Anything with a carb content of more than 85% is low enough to be included in your keto diet on a regular basis.
Keto Meals for a Whole Day
Now that you have all of your groceries, it’s time to plan your weekly meals so you know how much to buy. Using our keto diet shopping list, here’s an example of a normal day of keto meals.
Beginner’s Keto Food List
Take a look at all of the keto grocery shopping lists we have for different retailers if you need suggestions for specific stores. We also have films of some of our favorite purchases from grocery stores across the country, such as the one below, which was shot at Costco.
Keto Diet Grocery List from Costco
- Kirkland Brand Almond Flour is the most affordable option for this keto baking staple.
- Sardines are a good source of Omega-3 fatty acids.
- Powdered Bone Broth – Get all of the benefits of bone broth for only $1 per packet.
- Protein bars — Protein bars from Costco are keto-friendly and less expensive than Quest bars.
- Cheese Crisps — Costco has Moon Cheese and Cello Whisps, which are our favourite travel companions.
For additional information about buying keto at Costco, go here.
Keto Shopping List at Trader Joe’s
- Bacon Ends and Pieces — Add flavor and crunch to keto meals with their high fat content.
- Mahi Mahi Burgers – Delicious and only one carb per burger!
- Nuts are inexpensive!
- Sunflower Seed Butter is an excellent substitute for nut butters and is ideal for fat bombs.
- Pork Belly Pre-Cooked — Delicious and simple to prepare. Simply reheat and serve.
Click here for more info on what NOT to buy at Trader Joe’s
Keto Grocery List from Whole Foods
- Marrow Bones from Grass-Fed Animals — Used in bone broth recipes.
- Kelp Noodles – Crunchy keto noodles for salads in the Asian style.
- Mayonnaise from Primal Kitchen is made with healthy fats like avocado oil rather than processed vegetable oils.
- Victoria Vegan and Rao’s Marinara Sauces are both low-carb and delicious.
- Zevia – We consume these on a regular basis. There are no added sugars or artificial colors.
Click here for more info on what NOT to buy at Whole Foods.
Keto Grocery List at Sprouts
- Kite Hill Keto Yogurt is a fantastic keto yogurt brand.
- Chocolate chips, flours, and sweeteners are all on sale at Keto Baking Supplies.
- Low-Carb Chips — We enjoy Quest Chips as a late-night snack or while traveling.
- Chocolate bars that are keto-friendly – Lily’s is our favorite!
For more information on what NOT to buy at Sprouts, go here.
Keto Grocery List at Publix
- Whipped Cream – Perfect for when we need whipped cream quickly.
- Little Chorizo Sausages – Quijote Chorizos Caseros is the brand, and we love them as a movie snack.
- Publix sells keto-friendly frozen dishes like pizza and enchiladas from Real Good Foods.
- Low-Carb Ice Cream — The Enlightened brand is their finest keto option.
For more information about buying keto at Publix, click here!
Keto Grocery List at Walmart
- Original is our favorite taste of Duke’s Sausages.
- Mac’s Pork Rinds are the cheapest and most delicious. The barbeque flavor is one of our favorites.
- Adobo Peppers — A must-have ingredient in our favorite Mexican shredded chicken dish.
- Chicken Thighs – Because of the higher fat content, we prefer thighs to breasts.
- Baker’s Chocolate – Delicious in fat bombs, snacks, and baking.
For additional information about shopping keto at Walmart, go here.
Keto Grocery List at Aldi
- Babybel Cheese — These small cheese bites are perfect for keto on the go.
- Avocados are a fatty fruit that we love.
- Lemons are excellent in poultry and fish meals.
- Heavy Whipping Cream — This is a must-have ingredient in many of our keto baking recipes!
- The major component in our Pumpkin Flax Crackers is flaxseeds.
These are Aldi’s finest keto goods.
In conclusion
- Make a high-quality fat source a regular part of your diet.
- For a better keto macro ratio and lower pricing, use fattier cuts of meat over slimmer portions like chicken breast.
- When you’re just starting out on a ketogenic diet, keep snacks like nuts, cheese, and dark chocolate on hand.
- When possible, prioritize seasonality and where the food was grown/raised.
Ketogenic dieting is the latest fad diet to take the internet by storm. But if you’re new to keto, you’re probably wondering, “What on earth is a ketogenic diet?” The ketogenic diet is a diet designed to stimulate the body to produce its own ketones, which help provide energy when you’re dieting. You can find more information about ketogenic dieting here .. Read more about keto foods and let us know what you think.
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Frequently Asked Questions
What snacks can I eat on keto?
You can eat a variety of keto-friendly snacks. Some examples are cheese, nuts, and beef jerky.
What junk food can I eat on keto?
You can eat any food that is low in carbs and high in fat.
How do you poop on keto?
You poop on keto by eating a lot of fat and protein.
