Before stepping foot into the grocery store, though, you should take a step into your kitchen, open your pantry door, and get rid of anything that is full of sugar or that is processed. After making room in your pantry for Keto-friendly foods, you’re ready to finalize your grocery list. Below, you will find different categories of grocery items that are great to consume while on the Keto Diet.
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.
* Salad Veggies
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.
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.
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.
Chicken (all cuts)
These dairy products are keto friendly and can be added to your diet in moderate quantities.
* Hard Cheeses
* Soft Cheeses
More Dairy Options
Full fat yogurt
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
- 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.
- Cold cuts with added sugar (read the label!)
- Meat that has been marinated in sugary sauces
- Fish or chicken nuggets
Oil and Fat
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
- Artificial trans fats
Fruits and Veggies
- Leafy greens, like spinach and arugula
Occasionally: (These are still great choices, but you’ll also need to count these carbs.)
- Spaghetti squash
Nuts and Seeds
- Unsweetened nut butters (almond or peanut butter)
- Trail mixes with dried fruit
- Sweetened nut or seed butters
- Chocolate-covered nuts
- Cheddar cheese
- Blue cheese
- Feta cheese
- Full-fat cottage cheese
- Full-fat plain Greek yogurt
- Full-fat ricotta cheese
- Sweetened nonfat yogurt
- Ice cream
Liberally: Practice moderation with sweeteners.
- Maple syrup
- White and brown sugars
Condiments and Sauces
- Lemon butter sauce
- Mayonnaise (ensure there’s no sugar added)
- Raw garlic
- Tomato sauce (look for those with no added sugar)
- Balsamic vinegar
- Barbecue sauce
- Honey mustard
- Almond milk
- Bone broth
- Plain tea
- Black coffee (watch caffeine consumption)
- Unsweetened carbonated water (limit only if bubbles make you bloated)
- Zero-calorie drinks
- Fruit juice
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)
- Thyme, oregano, paprika, and cayenne
Occasionally: (These are still great choices, but contain some carbs.)
- Ground ginger
- Garlic powder
- Onion powder
- Herbs and spices are generally okay to use in small amounts to add flavor to foods.
Optional: (These help you produce ketones more quickly, but Mancinelli says she has no opinion either way on recommending you take them or not.)
- MCT oil
- Exogenous ketones
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.
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