Keto Shopping List

Keto Shopping List

The Best Keto Shopping List for beginners

This Keto Shopping list will give you all the basics you need to get the right food for the ketogenic diet as well as highlighting some foods that you might want to watch, due to the number of carbs in them.

The most difficult part of starting any new diet is learning what foods are and aren’t acceptable. I have had a lot of people ask me lately what are the main foods allowed on a ketogenic diet, so I thought I would put together a quick list that might help get you started.

Please Note: * items marked with an asterisk have a carb content and need to be moderated.

FATS – The Best Ketogenic Fats to buy

When buying meats, you want to try and get those with a good fat content.  If you are using lean meat, add fat to it like butter or coconut oil if you are trying to reach your fat macro.

  • Coconut oil
  • Tallow
  • Duck fat
  • Olive oil
  • Butter
  • Ghee
  • Red Palm Oil
  • Avocado Oil
  • Macadamia Nut Oil
  • MCT Oil

Protein –  The Best Ketogenic Meat to buy

When buying meats, you want to try and get those with a good fat content.  If you are using lean meat, add fat to it like butter or coconut oil if you are trying to reach your fat macro.

  • Bacon
  • Steak
  • Ground beef
  • Eggs
  • Ribs (Pork/Beef/Lamb)
  • Roasts (Pork/Beef/Lamb)
  • Pork Loin, Chops & Steaks
  • Chicken (skin-on breasts, thighs, wings, drumsticks)
  • Ham
  • Sausages
  • Deli meats (double check nutrition for certain brands that use carb fillers)
  • Cured Meats (pepperoni, salami, prosciutto)

Seafood – The Best Ketogentic Seafood either (CANNED OR FRESH)

  • Shrimp
  • Lobster
  • Any fish the fattier the better ( mackerel preferred)
  • Scallops
  • Crab
  • Tuna
  • Salmon
  • Sardines
  • Oysters

Dairy – The Best Ketogenic Dairy to buy

The key to finding keto-friendly dairy is to look at the carb and sugar content.  Regular cows milk is generally out as it’s fairly carb heavy, but heavy creams are a great and tasty substitute.  Experiment with new cheese findings!

  • Full-fat cheeses
  • Heavy whipping cream/thickened cream
  • Full-fat sour cream
  • Butter (avoid margarines)
  • Full-fat cream cheese
  • Full Cream Milk –  if you’re going to have Milk, make sure its Full Cream
  • Full Cream Lactose-free Milk or Cream – (if your lactose intolerant, you can use a lactose-free Milk. Be aware they have usually replaced the lactose sugar with another sugar so make sure you take this into account)*

Vegetables – The Best Vegies for your Ketogenic meals

You will want your carb sources to basically be vegetables/limited fruits.  The purpose of this diet is to eat high fat, moderate protein, and low carbohydrate.

  • Asparagus
  • Squash (spaghetti, butternut, etc.)
  • Peppers (jalapeno, bell, banana, etc.) *
  • Mushrooms
  • Cucumbers
  • Cabbage
  • Brussel sprouts
  • Cauliflower
  • Various leafy greens (spinach, lettuce, etc.)
  • Broccoli
  • Leek*
  • Garlic *
  • Onion *

Fruits – Ketogenic Fruit? Yes you can have some and here they are

  • Avocado
  • Blueberries *
  • Raspberries *
  • Blackberries *
  • Strawberries *
  • Cranberries *

Nuts & Seeds –  The best Nuts and Seeds for ketogenic snacks

Be careful when consuming nuts. They are extremely easy to overeat and they do have a carb content.  This includes nut butters.

  • Almonds *
  • Hazelnuts *
  • Macadamias *
  • Pistachios *
  • Walnuts *
  • Pecans *
  • Sesame seeds *
  • Sunflowers seeds *
  • Pumpkin seeds *
  • Flax seeds *

Condiments – Ketogenic condiments you can use to add flavor to your meals

  • Mayonnaise
  • Mustard
  • Soy sauce
  • Hot sauce
  • Salad dressings (full-fat Ranch, Caesar, Bleu Cheese, Italian) *
  • Lemon/Lime Juice
  • Mushroom Sauce
  • peanut butter*
  • Almond spread *

Other Foods you can add to you keto shopping list

  • Cocoa powder (unsweetened)
  • almond milk (unsweetened)
  • coconut milk/cream (unsweetened)
  • Almond meal/flour
  • Olives
  • Pickles
  • Herbs
  • Spices
  • Pork Rinds
  • Beef Jerky
  • Dark Chocolate (85% cocao+)

Sweeteners –  You can use these but we suggest limiting them

  • Erythritol
  • Stevia
  • Splenda(I don’t use this, personally, but many do)

 

Hope you found this Keto Shopping list for beginners helpful, we will be updating this all the time. Remember to scan the barcodes of the foods into MyFitnessPal to help keep track of your daily consumption of calories and more importantly Carbs.

 

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