Keto Grocery List + Brilliant One-Week Keto Meal Plan (BEST Weight loss Meal Plan)

Looking for a simpler way to enjoy keto pizza and lose weight? Try out this keto below:

* Vegetables

Vegetables contain carbs. So being on the ketogenic diet means you have to cut some of them out or at the very least, eat them in moderation to avoid going over your carb macros. These are a list of vegetables that aren’t very high in carbs so you’re able to have them on the keto diet.

Zucchini
Cabbage
Mushrooms
Bell Peppers
Broccoli
Celery
Onions
Cauliflower
Onions

Related: ZERO CARB FOODS FOR KETO WEIGHT LOSS DIET (Must have Weight Loss List)

* Salad Veggies

Lettuce
Kale
Spinach

* Fruit

It’s very important to understand that most fruits are packed with carbs. Having said this, here is a list of fruits that you’re able to have in moderation on the keto diet.

Raspberries
Blackberries
Avocados
Cranberries
Lemons

Fats

Fat is a very important component of the ketogenic diet. However, it is also equally important that your fat sources are healthy and will actually benefit your body in a good way. Below is a list of healthy fat sources for anyone on the keto diet.

Seeds

Sunflower
Chia
Flaxseeds
Pumpkin

Nuts

Almonds
Cashews
Coconuts
Peanuts
Walnuts

Meats & Fish

Meats and fish are great sources of protein as well as fat on the keto diet. Ensure that you’re consuming organic, grass-fed meats whenever possible.

* Poultry

Chicken (all cuts)
Duck
Turkey

* Meat

Bacon/Ham
Ground Beef
Beef
Pork
Sausages
Lamb

* Fish

Shrimp
Tuna
Mackerel
Salmon
Crab
Tilapia
Trout
Cod
Smoked
Scallops

Canned meat

Crab

Salmon

Tuna

Sardines

Canned Veggies

Peppers

Tomatoes

Olives

Green beans

Capers

Diary

These dairy products are keto friendly and can be added to your diet in moderate quantities.

* Hard Cheeses

Cheddar
Parmesean
Feta
Swiss

* Soft Cheeses

Brie
Bleu Cheese
Monterey Jack
Mozzarella
Cream cheese

More Dairy Options

Full fat yogurt
Mayonnaise
Heavy cream
Sour cream
Eggs

Protein

Liberally: (That said, ketogenic diets aren’t high in protein, they focus on fat, so these should all be consumed in moderation.)

  • Grass-fed beef
  • Fish, especially fatty fish, like salmon
  • Dark meat chicken

Occasionally:

  • Bacon
  • Low-fat proteins, like skinless chicken breast and shrimp. These are great to include in your keto diet, but add a sauce on top for some fat rather than eating plain.

Never:

  • Cold cuts with added sugar (read the label!)
  • Meat that has been marinated in sugary sauces
  • Fish or chicken nuggets

Oil and Fat

Liberally:

Occasionally: (Limit your consumption, which should be easy to do when avoiding packaged foods, which these are often found in.)

  • Sunflower oil
  • Safflower oil
  • Corn oil

Never:

  • Margarine
  • Artificial trans fats

Fruits and Veggies

Liberally:

  • Avocado
  • Leafy greens, like spinach and arugula
  • Celery
  • Asparagus

Occasionally: (These are still great choices, but you’ll also need to count these carbs.)

  • Leeks
  • Spaghetti squash
  • Eggplant

Never:

  • Potatoes
  • Corn
  • Raisins

Nuts and Seeds

Liberally:

Occasionally:

  • Unsweetened nut butters (almond or peanut butter)
  • Cashews
  • Pistachios

Never:

  • Trail mixes with dried fruit
  • Sweetened nut or seed butters
  • Chocolate-covered nuts

Dairy Products

Liberally:

  • Cheddar cheese
  • Blue cheese
  • Feta cheese

Occasionally:

  • Full-fat cottage cheese
  • Full-fat plain Greek yogurt
  • Full-fat ricotta cheese

Never:

  • Milk
  • Sweetened nonfat yogurt
  • Ice cream

Sweeteners

Liberally: Practice moderation with sweeteners.

Occasionally:

  • Stevia
  • Erythritol
  • Xylitol

Never:

  • Agave
  • Honey
  • Maple syrup
  • White and brown sugars

Condiments and Sauces

Liberally:

  • Guacamole
  • Lemon butter sauce
  • Mayonnaise (ensure there’s no sugar added)

Occasionally:

  • Raw garlic
  • Tomato sauce (look for those with no added sugar)
  • Balsamic vinegar

Never:

  • Barbecue sauce
  • Ketchup
  • Honey mustard

Drinks

Liberally:

  • Water
  • Almond milk
  • Bone broth
  • Plain tea

Occasionally:

  • Black coffee (watch caffeine consumption)
  • Unsweetened carbonated water (limit only if bubbles make you bloated)
  • Zero-calorie drinks

Never:

  • Soda
  • Fruit juice
  • Lemonade

Herbs and Spices

Liberally: (All herbs and spices fit in a keto diet, but if you’re using large amounts, Mancinelli recommends counting the carbs.)

  • Salt (salt foods to taste)
  • Pepper
  • Thyme, oregano, paprika, and cayenne

Occasionally: (These are still great choices, but contain some carbs.)

  • Ground ginger
  • Garlic powder
  • Onion powder

Never:

  • Herbs and spices are generally okay to use in small amounts to add flavor to foods.

Supplements

Consider taking:

  • Fiber
  • Multivitamin

Optional: (These help you produce ketones more quickly, but Mancinelli says she has no opinion either way on recommending you take them or not.)

These are some of the must-have items you’ll need to get if you’re embarking on the ketogenic diet to lose weight. This keto grocery list is very handy and will help you pick out the best foods for tasty meals while you’re on keto.

A 7-Day Sample Menu for the Keto Diet

Day 1

Breakfast: Baked eggs in avocado cups

Snack: Kale chips

Lunch: Poached salmon avocado rolls wrapped in seaweed (rice-free)

Snack: Meat-based bar (turkey or pork)

Dinner: Grilled beef kabobs with peppers and sautéed broccolini

Day 2

Breakfast: Scrambled eggs in butter on a bed of lettuce topped with avocado

Snack: Sunflower seeds

Lunch: Spinach salad with grilled salmon

Snack: Celery and pepper strips dipped in guacamole

Dinner: Pork chop with cauliflower mash and red cabbage slaw

Day 3

Breakfast: Cheese and veggie omelet topped with salsa

Snack: Plain, full-fat Greek yogurt topped with crushed pecans

Lunch: Sashimi takeout with miso soup

Snack: Smoothie made with almond milk, greens, almond butter, and protein powder

Dinner: Roasted chicken with asparagus and sautéed mushrooms

Day 5

Breakfast: Smoothie made with almond milk, greens, almond butter, and protein powder

Snack: Two hard-boiled eggs

Lunch: Chicken tenders made with almond flour on a bed of greens with cucumbers and goat cheese

Snack: Sliced cheese and bell pepper slices

Dinner: Grilled shrimp topped with a lemon butter sauce with a side of asparagus

Day 6

Breakfast: Fried eggs with bacon and a side of greens

Snack: A handful of walnuts with a quarter cup of berries

Lunch: Grass-fed burger in a lettuce “bun” topped with avocado and a side salad

Snack: Celery sticks dipped in almond butter

Dinner: Baked tofu with cauliflower rice, broccoli, and peppers, topped with a homemade peanut sauce

Day 7

Breakfast: Bulletproof coffee (made with butter and coconut oil), hard-boiled eggs

Snack: Macadamia nuts

Lunch: Tuna salad stuffed in tomatoes

Snack: Roast beef and sliced cheese roll-ups

Dinner: Meatballs on zucchini noodles, topped with cream sauce

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