January 30, 2020
Let’s Go Shopping: Keto Grocery List [+ Free Download]
While various forms of low-carb dieting have been used for many decades to treat a range of diseases, this article does not recommend that anyone undertake self-treatment or avoidance of prescribed drugs without consulting a physician or qualified healthcare practitioner first.
We’ve shared what keto is and how to start a keto diet so now it’s time to get down to the nitty-gritty: what to put on your keto shopping list. Of course, your grocery list will be full of high-quality fats, but it’s important that you have other keto-friendly foods to support your overall nutrition and meal planning.
Before you head to the market, here are a few tips for a more efficient, enjoyable shopping experience:
- Make a Meal Plan: To help you buy what you want in the right amount without overbuying, plan what you want to eat for the week. Choose meals that have similar ingredients to make buying and cooking easier.
- Stick to the Necessities: If this is your first time trying a keto diet, it may seem like you need to buy all the keto foods–but keep it simple. Stick to your meal plan and a few favorite snacks to help stay on budget and ease the stress of what to cook and eat.
- Don’t Forget Your Supplements: As you transition to a keto diet, your body may need some extra support to help curb sugar cravings and promote ketosis. Adding keto supplements can do just that and should definitely make your keto shopping list.
Let’s get shopping!
Meat and Seafood
Meat and seafood are an important part of a keto diet since they provide good fats and protein necessary to maintain a healthy lifestyle. Whenever possible, choose meat and seafood that is organic and:
- Grass-fed or grass-finished (animals lived 100 percent of the time on open pasture)
- Wild-caught seafood (not farmed)
- Pasture or heritage raised pork (heritage pork are breeds that have more fat)
Your local butcher can be a great resource for quality red meat. Some local farms have programs that offer fresh meat in bulk quantities and even delivery. Beef cuts that are perfect for your keto food list are:
- Ground beef
- Prime rib
- Rib-eye steak
- Stew meats; chuck, chuck-shoulder, chuck roast, chuck-eye roast
What’s one of the first things you think of when you hear pork? Bacon! While that’s certainly a delicious pork option, there are other cuts that you should include on your keto shopping list.
- Ground pork
- Ham, unglazed
Poultry is a great budget-friendly protein source to include on your keto diet shopping list. Here are a few to consider:
There is an abundance of delicious seafood available making this a great option for meal planning. Some fish, like tuna and salmon, are available canned. If you choose this option, make sure they are packed in olive oil instead of water to increase fat content. Here are some of our favorite foods to add to your keto grocery list:
Whether you’re buying fresh or frozen, vegetables are a nutritious addition to your keto meals that have minimal carbs. When making your keto shopping list, be mindful of shelf life for different veggies to make sure you get the most from your budget. Additionally, focus on leafy green vegetables that have the lowest carbs, and avoid starchy vegetables like potatoes and certain varieties of squash.
- Bean sprouts
- Brussel sprouts
Think of fruit as a treat to enjoy once a day. Due to their higher sugar content, they should be consumed in moderation while on the keto diet. Avoid dried fruits, which have a high sugar content. When making your keto shopping list, purchase the following fruits:
One of the great things about keto is that you can enjoy dairy. Of course, treats like ice cream are off-limits, but there are plenty of delicious dairy products to include on your keto grocery list. When possible, choose raw milk and cream over pasteurized to get the most nutrients. Here are our favorite dairy items:
- Cream cheese
- Greek yogurt; full-fat, plain
- Half and half
- Heavy cream
- Sour cream
Nuts and Seeds
Nuts and seeds are great sources of fat and protein, but they can contribute significantly to your daily carb count. When buying nut- and seed-based products, like milk, be sure to check the nutrition label for carbs per serving. Check out these nuts and seeds for your keto diet shopping list:
- Brazil nuts
- Chia seeds
- Flax seeds
- Macadamia nuts
- Sesame seeds
- Sunflower seeds
Fats and Oils
Oils are an important part of a keto diet and thankfully, there are several great oils available. Avoid vegetable oil, canola oil, peanut oil, corn oil, and other seed oils. Choose these types of quality oils instead:
- Avocado oil
- Coconut oil
- Extra virgin olive oil
- MCT (medium-chain triglycerides) oil
Other sources of fat include:
- Bacon fat
- Coconut butter
- Duck fat
What beverages can you add to your keto shopping list? It may seem like you’re restricted to water, but there are a number of great keto-friendly options to choose from. When you head to the store, check out these drinks (just make sure they’re not loaded with hidden sugar):
- Black coffee
- Bone broth
- Nut milks
- Sparkling water
Keto Shopping List Staples
Even though vegetables, dairy, and meat will take up a lot of your keto grocery list, there are several staples that are great to have on hand to sweeten, flavor, and enhance your food.
As you know, sugar isn’t a part of the keto diet, so sweeteners are quite limited, but here are a few alternatives to keep in your kitchen:
- Monk fruit
Spices and Herbs
Spices and herbs are a great way to flavor your food without added carbs but be mindful: sugars can hide in spice blends and often contain excessive sodium. Like any packaged food, check nutrition labels on spice blends. When possible, buy fresh herbs like basil, cilantro, mint, and rosemary. Here are some staple items to put on your keto shopping list:
- Chili powder
- Curry powder
Carbs love to hide in condiments. Added sugars or other sweeteners are common additives to condiments because they add flavor and satisfy those sugar cravings–but they don’t work on a keto diet. Add some of these condiments to your keto grocery list to enhance your meals, but always read labels before purchasing to make sure there are no sneaky sweeteners:
- Coconut aminos
- Hot sauce
- Low-sugar dressings
- Soy sauce
If you’re looking for a grab-and-go keto solution or something to enhance your ketogenic lifestyle, consider products like KetoLiving’s™ low-carb, high-fat shake powders. With vanilla and chocolate flavors, you can create a delicious smoothie in minutes.
Keto products make it easy to get the nutrition you need without the carbs while easing your sugar cravings and helping you feel full. If blood-sugar control is one of your goals, KetoLiving’s™ products will help you reach optimal levels while maintaining a ketogenic lifestyle. Combine that with keto multivitamin and you have all the nutrition you need to stay fit, healthy, and vibrant!
Now that you know all the foods you can eat to thrive on the keto diet, it’s time to hit the grocery store. Save the shopping list below to your phone or print it out to make your keto journey a breeze.