Starting a ketogenic diet is both exciting and challenging. However, creating a keto grocery shopping list can be a little overwhelming, given the abundance of keto-friendly foods and ingredients available. That’s why we’ve developed a keto grocery shopping list, featuring all the keto diet essentials and low-carb shopping tips you need.
How to get started on a keto diet grocery list
To start with your keto diet grocery list, focus on veggies that are low in carbs but high in fiber, like cauliflower, broccoli, cabbage, and Brussels sprouts. These will help keep you full and your blood sugar in check. Just be careful with fruits, as many of them are high in sugar and not ideal for a keto diet.
Next up, make sure you’ve got some essential keto-friendly ingredients in your pantry. Things like ghee, olive oil, sauces, and broths are all great options. When it comes to meat, go for cuts that are high in fat and protein, like chicken and beef. This will help keep you feeling satisfied and full.
Another helpful tip when creating a keto grocery list is to plan ahead and have a clear idea of what you want to make for the week. This will help you avoid impulse purchases and ensure that you have all the ingredients you need on hand.
Don’t be afraid to get creative with your meals either! There are plenty of delicious and satisfying keto-friendly recipes out there that are sure to please even the pickiest eaters. Experiment with different flavors and ingredients to keep things interesting and prevent boredom.
Check out this 3-Day Keto Diet Plan for Beginners for simple and healthy meal options.
Ketogenic diet shopping list
Looking to start shopping for keto meals? Check out this handy list/grocery guide to get started:
Meat and Poultry
- Ground beef (preferably 80/20 and grass-fed)
- Chicken (breast, thighs, or drumsticks)
- Bacon (thick-cut recommended)
- Brats (Aidells chicken sausage, Al Fresco Chicken sausage, or in-store made at Whole Foods)
- Cauliflower (3g net carbs per 100-gram serving)
- Broccoli (4g net carbs per 100-gram serving)
- Cabbage (3g net carbs per 100-gram serving)
- Brussels sprouts (5g net carbs per 100-gram serving)
Nuts and Seeds
- Sugar-free nut and seed butter (excluding peanut butter)
- Pine nuts
- Sunflower seeds
- Brazil nut
- Black coffee (0g net carbs per cup)
- Bulletproof coffee (0g net carbs per cup)
- Unsweetened almond milk (3g net carbs per cup)
- Sugar-Free Chocolate: Lily’s Chocolate Chips, Choc Zero Milk Chocolate, Lily’s Chocolate Candy Bars
- Fat bombs
- Raspberries (3.5g net carbs per 1/2 cup)
- Cranberries (4g net carbs per 1/2 cup)
- Strawberries (4g net carbs per 1/2 cup)
- Limes (5g net carbs per whole 2″ fruit)
- Blueberries (9g net carbs per 1/2 cup)
- Cheese (choose full-fat varieties)
- Heavy cream
- Greek yogurt (unsweetened, full-fat)
- Olive oil
- Sunflower oil
- Grapeseed oil
- Canola oil
What should you avoid on your keto grocery shopping list?
When creating your keto grocery list, avoid the following items as they are high in carbohydrates and not suitable for a ketogenic diet:
1. High-carb fruits
Bananas, apples, oranges, grapes, and mangoes are examples of high-carb fruits to avoid.
2. Starchy vegetables
Potatoes, sweet potatoes, corn, peas, and butternut squash are high in carbohydrates.
3. Grains and cereals
Bread, rice, pasta, quinoa, and breakfast cereals are all high in carbs and should be avoided.
Beans, lentils, and chickpeas are high in carbohydrates and not keto-friendly.
5. Sugary beverages
Soda, fruit juices, and energy drinks are high in sugar and should be avoided.
6. Sweets and desserts
Candies, cakes, cookies, ice cream, and other sugar-laden treats are unsuitable for a keto diet.
7. Processed and low-fat products:
Many processed, low-fat, or “diet” foods often contain added sugars and unhealthy ingredients.
8. Certain condiments
Ketchup, barbecue sauce, and salad dressings can be high in sugar and carbs. Opt for keto-friendly alternatives like mayonnaise, mustard, or sugar-free versions of your favorite condiments.
9. Beer and sweet wines
Alcoholic beverages like beer and sweet wines are high in carbohydrates and should be avoided. If you want to consume alcohol, choose low-carb options like dry wine or spirits.
Always check the nutrition labels and ingredient lists to ensure the foods you’re choosing are low in carbohydrates and suitable for a ketogenic diet.
Frequently asked questions (FAQ)
Got more questions about making a keto grocery shopping list? Check out some commonly asked questions about this topic below.
What types of foods should be included in a keto grocery shopping list?
When creating a keto grocery shopping list, focus on low-carb, high-fat, and moderate-protein foods. Include items such as meats, seafood, eggs, dairy products, healthy fats, low-carb vegetables, nuts, seeds, and keto-friendly sweeteners. Avoid high-carb foods like grains, legumes, starchy vegetables, high-carb fruits, and sugary products.
Can I eat fruits on a keto diet, and if so, which ones should I add to my grocery list?
Although many fruits are high in carbohydrates, some low-carb fruits can be included in a keto grocery list in moderation. Berries, such as raspberries, blackberries, and strawberries, are lower in carbs than most fruits and can be consumed in small amounts. Avocado is another keto-friendly fruit due to its high-fat content and low net carb count.
How can I find keto-friendly snacks for my grocery list?
Look for snacks that are low in carbohydrates and high in healthy fats, such as sugar-free chocolate, nuts and seeds, cheese, olives, and avocados. Additionally, you can make your own keto snacks at home, like fat bombs, vegetable sticks with dips, or hard-boiled eggs. Always check the nutrition labels to ensure the snacks you’re choosing are low in carbohydrates and suitable for a ketogenic diet.
So, are you ready to create your keto grocery shopping list and embark on your ketogenic journey? Remember to focus on low-carb, high-fat, and moderate-protein foods to help you achieve your goals. If you found this article helpful, share it with a friend, and don’t forget to check out the full blog for more tips on making the most of your keto lifestyle. Stay motivated, and happy shopping!