Imagine visiting the grocery as a new ketoer. While you’re used to grocery shopping, you have to admit — it feels like the first time. You’re not alone! What you need is a reliable keto shopping list that has all staples and ingredients to help you thrive on your diet.
A quick run-through:
To implement the keto diet properly, you need to limit your carb intake to 20-50 grams per day. Reducing carbs enables your body to burn off its fat stores and create ketones. This puts your body in a state of ketosis(1).
Meanwhile, you’re going to increase your dietary fat while keeping protein moderate.
Use this as your guide whenever you check food labels.
Now we know what you’re thinking: That you need a specific keto shopping list. One that you can take notes from to prepare healthy and delicious meals.
At first, you may have to rely on the list of keto foods below. But eventually, you’ll memorize what you can and cannot eat.
So let’s get started, shall we?
Meat & Poultry
Meat and poultry are considered keto staples. They’re a good source of protein, B-vitamins, and minerals like iron and zinc(2). Unprocessed and grass-fed options may be better for your health.
Fish & Seafood
Seafood deserves a spot on your keto diet shopping list. The reason? They contain minimal to no carbs at all. You can also get lots of omega-3 fats, which are important on a keto diet, from fatty fish(3).
Fruits & Vegetables
Produce is great to have for they contain essential vitamins and minerals. Not to mention, you can use various fruits and keto-friendly vegetables to prepare delicious salads and smoothies.
For your keto diet food list, make sure you pick low-carb options. Some of them should be eaten only in moderate amounts since the carbs can add up pretty quickly. A common example would be blueberries.
- Coconut meat
- Brussels sprouts
- Bell peppers
- Bok choy
Dairy & Eggs
As long as you don’t have lactose intolerance and dairy allergy, you’re good to go. Many dairy products contain the fat and protein you need to stay in ketosis. Just keep in mind to avoid those that are labeled fat-free or low-fat since they tend to carry loads of sugar(4).
- Soft and hard cheeses
- Heavy whipping cream
- Greek yogurt
- Sour cream
Fats & Oils
You already know that on a keto diet, fats become your primary fuel. Fats help with the absorption of fat-soluble vitamins A, D, E, and K. It’s important to focus on good fats such as monounsaturated and polyunsaturated fats.
- Medium-chain triglycerides (MCT) oil
- Extra virgin olive oil (EVOO)
- Coconut oil
- Sesame oil
- Hazelnut oil
- Walnut oil
- Macadamia oil
- Palm oil
- Bacon fat
- Butter or ghee
Snacks help you get through the day. They also give you the extra fuel you need to power through your workout. You can choose prepackaged keto-friendly snacks for convenience or you can do some prepping at home!
- Pork rinds
- Hard-boiled eggs
- Beef jerky
- Cheese chips
- Salami bites
- Coconut chips
- Parmesan chips
- Roasted seaweed
- Stevia-sweetened dark chocolate
- Ready-made keto cookies or bars
Sauces & Spices
Add flavor to every meal with sauces and spices. They make foods more palatable and interesting, especially for the new keto dieter. These should definitely be included on your basic keto shopping list.
- Coconut aminos
- Sugar-free barbecue sauce
- Chili powder
- Garlic powder
The deli section is still an option for ketoers, especially if you’re living a busy lifestyle and want to save time cooking meals from scratch. Always choose hormone-free quality products.
Note: While these processed meats can be enjoyed on keto, you should choose natural meats as much as possible. And before you buy deli, check the ingredients for added sugars.
Nuts & Seeds
If you know the right options, nuts and seeds make a healthy addition to your keto diet. They’re rich in fats, quality vegetable protein, and fiber(5). Just remember to eat them in moderation since they still contain lots of calories.
- Brazil nuts
- Pine nuts
- Chia seeds
- Flax seeds
- Hemp seeds
- Pumpkin seeds
- Sesame seeds
- Sunflower seeds
A lot of traditional pantry essentials are high in carbs. They trigger spikes in your blood sugar and insulin. Flour, for example. Luckily, there are healthier alternatives that are a “must include” on a keto grocery list. Check them out below.
- Almond flour
- Coconut flour
- Unsweetened cocoa powder
- Bone broth
- Pink Himalayan salt
- Sugar-free maple syrup
- Lakanto monk fruit sweetener
- Egg white protein powder
Now that you have your grocery list for the keto diet, all that’s left is to plan recipes. But that’s a topic for another day!
Again, if you’re not sure of a grocery food item, read the label. Keep it low-carb, high-fat, and moderate-protein. Most importantly — go for fresh and unprocessed options. We hope our food list helped!
To learn more about the ketogenic diet, read this detailed beginner-friendly guide.