Keto Shopping List For Beginners – Keto Grocery List

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What can I eat on a ketogenic diet? If that’s one of the questions that crosses through your mind often, I’m here to help. I created this simple keto shopping list for beginners that will help you understand what to buy at the grocery store to reach your goals faster with a ketogenic diet.

Take this free keto diet printable shopping list with you at the grocery stor and you’ll know eactly what to buy and what to avoid.

Keto Shopping List

Keto diet is essentially a whole foods lifestyle where we focus on getting our nutrients and energy from nutrient dense foods full of vitamins. We no longer try to stay away from fats because on the keto diet it’s the primary source of energy.

The whole point of eliminating carbs is to reach ketosis – a healthy metabolic state where your body uses fat as fuel.

Foods to completely avoid completely at the grocery store

When I first started the ketogenic diet, it was easier for me to understand what foods I should avoid. Once I learned what foods are too high in carbs and won’t help my body reach ketosis, it all became easier. Here are the foods you should never buy:

• Grains – wheat, corn, rice, oats, rye;
• Pseudocereal grains: amaranth, quinoa, buckwheat;
• Sugar – honey, agave syrup, maple syrup, coconut sugar;
• Fruits – apples, bananas, pears, pineapple, plantains, oranges, watermelon;
• Starchy Vegetables – white potatoes, sweet potatoes, yams beets, corn;
• Legumes – chickpeas, lentils, green peas, beans, soybeans;

Keto Protein Shopping List

Dairy & Eggs

Always choose full-fat cheese and try to stay away from the low fat labeled products. Read labels because the carb count is different from brand to brand. In other words, eat foods that don’t come with an ingredients list.

• Eggs
• Heavy Whipping Cream
• Full Fat Yogurt
• Butter
• Ghee
• Sour Cream
• Full Fat Cheese: Cheddar Cheese, Parmesan Cheese, Cream Cheese

Meat & Fish

Meats are usually 0 carbs, and it’s best always to choose the higher fat cuts. Processed meats like bacon, sausage or deli usually contain hidden sugars and more carbohydrates.

• Bacon
• Chicken Meat
• Duck
• Ground Beef
• Steak
• Pork Chops
• Pork Roast
• Pork Ribs
• Lamb
• Sausage
• Shrimp
• Salmon
• Cold Cuts
• Organ Meats

Keto Vegetables & Fruits Shopping List

Vegetables should not be missing from your grocery list. Include many greens and vegetables in your keto meals as they are loaded with fiber, nutrients and will keep you in ketosis. Some vegetables have a higher carb content than others, therefore, you should stick to the keto approved vegetable list. I am sharing below my favorite low in carbs vegetables and fruits to enjoy as a side dish.

Low Carb Vegetables

• Broccoli
• Cauliflower
• Cabbage
• Cucumber
• Eggplant
• Bell Pepper
• Cucumbers
• Asparagus
• Lettuce
• Salad Mix
• Spaghetti Squash
• Zucchini
• Onions
• Garlic

Low Carb Fruits

Fruits have a higher carb count. Make sure you eat them in moderation, as a treat or in keto desserts.

• Avocados
• Olives
• Blueberries
• Blackberries
• Raspberries
• Strawberries
• Lemon
• Limes

Keto Fats and Oils

Fat is an essential part of the ketogenic diet, but not all fats are healthy. Avoid canola oil and margarine as they are high in polyunsaturated fats that can increase inflammation.

• Olive Oil
• Avocado Oil
• Coconut Oil
• Sesame Oil
• MCT Oil ( for Keto Bulletproof Coffee)
• Lard
• Cocoa Butter

Keto Nuts & Seeds to add to the Grocery List

• Macadamia Nuts
• Pistachios
• Pecans
• Hazelnuts
• Sunflower Seeds
• Almonds
• Peanuts
• Chia Seeds
• Nut Butters

Keto Pantry Items to Get from the Grocery Store

Here are some things that I love to have on hand while cooking to improve the taste of a recipe making the whole transition to keto a lot more pleasant.

• Hot Sauce
• Pickle Juice
• Beef Jerky
• Pork Rinds
• Coconut Milk
• Almond Milk
• Cashew Milk
• Coffee
• Himalayan Pink Salt
• Black Pepper
• Basil
• Italian Seasoning
• Chili Powder
• Cayenne Pepper
• Curry Powder
• Mustard

What are some keto staples to order from Amazon

I usually stock up on keto staples from Amazon because the products are cheaper and buying in bulk helps me save money.

• Almond flour
• Coconut flour
• Flaxseed Meal
• Bone Broth or Bouillon
• Unsweetened Cocoa Powder
• Erythritol – for keto desserts
• Monkfruit Sweetener
• Coconut Oil
• Olive Oil
• Whey Protein Isolate
• Collagen Peptides
• Xanthan Gum – to thicken sauces
• Pork Rinds
• Coconut Butter
• Coconut Milk

I hope that this keto shopping list for beginners gives you the courage to begin and reach your goals. What is a staple keto product in your kitchen?