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.
- 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.
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 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.
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, 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 omelettes or to-go meals.
If you miss yogurt, find a compromise between the fats and the carbs
Check always the label to be sure you are buying a low carb cheese, especially when you are shopping for cream cheese.
In particular, Philadelphia can trick you, because not all the flavors are low-carb.
Love whipped-cream? Buy the heavy cream and do it yourself! Discover how here.
As for the butter, privilege grass-fed butter because is made of healthier and unsaturated fats than the regular one.
Fruits are banished from a keto lifestyle. The berries are low-carbs, so you can buy blueberries, raspberries, strawberries, and cranberries.
Avocado is the keto rockstar! Rich in fats and fibers. Olives (contains a lot of fats, they are healthy and low in carbs.
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. Do you know pili nuts?
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 are full of proteins and the yolk is rich in fats. If you can, buy the free-range type.
Focus on the healthy oil: extra virgin olive oil, coconut oil, MCT oil. A good option is also Ghee.
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.
Flours and powders
Almond flour is a low-carb flour, useful to combine in several recipes, as keto pizza or butter cookies. Coconut Flour is another low-carb flour. online. Xanthan gum, 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.
The best drink you can have: water. Make sure you drink between 2 and 3 liter per day. Here’s some tricks to drink more effortless.
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 to have 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 flavours: they are all packed with added sugar. Diet coke: if you miss Soda, go for Diet Coke, but don’t abuse it.
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.
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.
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.
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.
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. Check how to use them also to enrich the coffee.
If you miss the pasta you can cheat your eyes with shirataki. They are one of the best options, because has no carbs and basically no carbs. They are made from the konjac,. Usually, they are sold as noodles and therefore they can be flavored as pasta.
I suggest this nice bundle from Body and Fit.
Read more about low-carb pasta alternatives in my separate post.
Some of my favorite keto treats are:
Keto chocolates with MCT from Funky Fat Foods
Some of my keto desserts:
For a very low-carb bread I like this protein bread from B&F are great to travel because they are ready to eat and packed conveniently.
More details on the bread in my article Low carb bread you can eat in keto.
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 what’s in my fridge.
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