Ketogenic Shopping List For Beginners

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

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

* 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.

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