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This is a basic grocery list for the keto diet. The products are divided into categories.
Plus, I have added some useful notes. The list is a work in progress: as I discover new options I will update this list.
Small note:
- If you intend to follow a ketogenic lifestyle with the goal to lose weight, or you are doing dirty keto, all the foods listed here are great.
- If you intend to follow a ketogenic and anti-inflammatory lifestyle some of the foods listed here are not suitable. Read more about the inflammation here.
If you have the possibilities, choose high-quality, bio, grass-fed products.
Read also:
Where to buy keto products in the Netherlands
Keto Low Carb Meal Prep
Keto Frozen products
Vegetables
Vegetables are carbs! Surprise! Don’t be scared of the carbs, because these are good carbs and most of them are fibers. So you won’t get fat from them! Remember that quality is the key and the same for the carbs: 2 net carbs from a cup of lettuce is not the same as 2 net carbs from a snack-bar!
Not all vegetables are low-carb.
You can buy all the vegetables that grow above the ground.
Lettuce, cucumbers, asparagus, celery,…Choose leafy, green vegetables and you cannot do mistakes. Read this post to discover the best vegetables for the keto lifestyle.
Fish
Fish food is an important product to consume. Mackerel, salmon, sardines, and shrimps are rich in omega 3 fats. Ideally, is better to buy fresh fish but I suggest also buying some canned fish, such as tuna and mackerel, for the days you have to prepare a fast meal. Avoid buying this canned fish already in oil: buy it only with water and add your favorite source of fats, so you are sure you are adding high-quality fats.
Consider also frozen fish!
Meat
If you can, buy high-quality meat. All the meat types are ok in the Keto. Chicken, beef, pork,… If you do dirty keto you can also have bacon, salami, ham, and lunchmeat for the times you will need a fast snack to go.
Cheese and dairy
Dirty keto is a happy lifestyle for cheese lovers. Almost all the cheese is a green light. Here you can read which cheese is the best for the keto diet. A good choice is Grana Padano because is healthy and tasty. Buy some sliced cheese to enrich omelets or to-go meals.
Protein cheese? you should try Eatlean.
If you miss yogurt, find a compromise between the fats and the carbs. You can read the best yogurt (NL) for the keto diet here.
Love whipped-cream? Buy the heavy cream and do it yourself! Discover how here.
As for butter, privilege grass-fed butter because is made of healthier and unsaturated fats than regular ones.
Fruits
Fruits are banished from a keto lifestyle. The berries are low-carb, so you can buy blueberries, raspberries, strawberries, and cranberries.
Avocado is the keto rockstar! Rich in fats and fibers. Olives (contain a lot of fats, they are healthy and low in carbs.
Nuts
Nuts are rich in healthy fats, but be mindful when you grab a handful of them: they are also high in carbs! Almost all the nuts are great for keto. Try to vary the types that you buy. I have selected the best nuts for the keto diet. You can read my post here.
Seeds
Seeds are rich in minerals and fiber but also contain carbs and calories. Since we won’t use many, is good to buy some chia seeds, flaxseeds, hemp seeds, and pumpkin seeds.
Eggs
Eggs are full of proteins and the yolk is rich in fats. If you can, buy the free-range type.
Oils
Focus on the healthy oil: extra virgin olive oil, coconut oil, MCT oil. A good option is also Ghee.
Dark chocolate
In keto, you can buy dark chocolate. If you buy the 99% is perfect. If you don’t like the taste of the 99% you can lower the purity up to 85%.If you find a chocolate powder low in carb, buy it because sooner than later you will need to satisfy your sweet tooth.
Another chocolate keto-friendly is the one from Funky Fat Foods, containing MCT oil. You should try it.
15% discount with code TRUSTNOCARB.
Flours and powders
Almond flour is a low-carb flour, useful to combine in several recipes. Coconut Flour is another low-carb flour. online. Xanthan gum, is a powder that is useful in many recipes to improve consistency. If you are in your first period of keto, leave this purchase for the future.
Beverages
The best drink you can have is water. Make sure you drink between 2 and 3 liters per day. Here are some tricks to drink more effortlessly.
Black coffee and warm tea are keto-approved. Be very careful with the tea. Tea in bags or in leaves is safe. If you don’t want to renounce having your coffee or tea to go, read my article on Starbucks keto drinks.
Stay away from instant teas, ready-to-drink, and commercial beverages with fruity flavors: they are all packed with added sugar. Diet coke: if you miss Soda, go for Diet Coke, but don’t abuse it.
Read the best sugar-free soft beverages for the keto diet in the NL.
Sauces
Find some sauce low-in carbs or consider to do your own. Great sauces can be mayonnaise, cheese, garlic and pesto absed. Check that the carbs are low.
read also:
Best Sugar-free Mayo in the NL
Best Sugar-free Ketchup in the NL
Sweeteners
Sweeteners are handy to make sweeter the coffee or tea or to bake some dessert. Not all sweeteners are keto-friendly! Read more about this topic here. I use Erythritol.
Supplements
In a keto lifestyle, we lose a lot of liquids. That’s why we need supplements and electrolytes. I talk about supplements here.
Pork rinds and nibble bacon
If you miss the chips, this crunchy snack can remember them (not for the taste, but for the crunchiness!). They are very high in fat but also in calories. It’s processed food so eat it moderately. In the Netherlands, you can find them at AH or AMB.
Nut butter
The most famous kinds of butter are peanut and almond.
Eat them thoughtfully because they contains also carbs. Keep in mind that almond butter contains half of the carbs of peanut butter. Always buy the 100% nuts: in many kinds of butter, they add sugars or other ingredients.
Low-carb milk
Regular milk is too high in carbs. But we can splash our coffee with low carb milk, such as Almond, Soy, or Coconut milk. Check the labels and choose the less carb option. Coconut milk is a great ingredient in your kitchen. Its use is essential in smoothies, icicles, and some desserts.
Read about the best low-carb milk for the keto diet.
Low-carb Pasta
Depending on where you live, you can have more or fewer options.
Read more about low-carb pasta alternatives in the Netherlands in my separate post.
So far, my favorite option is 100% Edamame pasta.
Keto commercial products
Some of my favorite keto products are:
Keto bars, nowaydays we have great choice in the NL
All Okono Products
Aromas
Sometimes you have to fulfill your sweet tooth, by cooking some desserts.
In the supermarket or online you will find easily some aromas.
Bread
You can find nowadays lot of low-carb breads. AH has his own low-carb bread, and many more are available online.
Read more about keto and low-carb bread in the NL.
Wine
Yes, you can have one glass of two while on keto. I love wine and I made a very short and clear post with all the best wines that you can drink on a keto diet.
Beer is not really keto-friendly but read this post.
This grocery list for the keto diet is in continuous evolution as I try new keto products. Stay tuned!
Read also:
Keto products that fit a small purse
Hi, I’m Simona! After experiencing the restrictions of keto, I’m now enjoying a balanced diet that brings freedom and happiness to my eating habits.
You find me on Instagram, Pinterest, and sometimes on Facebook.
I also write a lot of keto recipes on my Italian blog keto-with-simona.
Check also:
“This post may contain affiliate links. This means I will get a commission if you purchase through my links, at no extra cost to you. All the opinions are my own. Read the full disclosure here.“
