In the next 5 to 10 years, there will be a new, emerging food movement. Some will call it ketogenic or the paleo diet, but that’s a tiny fraction of what’s happening. The real movement is based on creating an entirely new type of food called a ketone food.
By now, you know that all calories aren’t created equal. And what you eat can define whether you’re burning fat or storing it. That’s why the ketogenic diet, which cuts carbs to a minimum, has gained popularity. The diet effectively turns your body into a fat-burning machine. But it’s not a myth: It’s based on real science. It’s a diet that studies have shown can help you melt fat, lose weight, and keep it off.
The ketogenic diet is a diet that allows you to eat a diet filled with fat. Most people on a ketogenic diet eat 80 to 90 percent fat and 10 to 20 percent protein. The remaining calories consumed are from carbohydrates. Basically, you are only allowed to eat the foods that are on the “allowed” list. For most people, that means eating a lot of fat, moderate amounts of protein and very few carbohydrates. Keto Diet. Read more about keto diet menu and let us know what you think.
Stop guessing at the grocery store by using this keto shopping list the next time you go shopping. Read through and make a list of the 21 keto essential items you’ll need to get started on your health quest. While the number of things you may consume as part of a keto diet is almost limitless, this 21-item shopping list will get you started.
Making shopping lists for the many shops you visit is one of the greatest ways to set yourself up for success. It’s the first step in creating your own keto meal plan and taking things to the next level. As a novice, you may start your path to health, energy, and weight reduction by using our keto recipes as the basis for your meal planning. We won’t have any specialized ingredients on this list for the most part.
On a ketogenic diet, here are some healthful things to consume.
Butter and cream are high in fat and low in carbs, making them ideal keto meals.
Butter is really a healthy food, which may come as a surprise to you. That’s correct. Your whole existence has been a lie. All of the fat-soluble vitamins, as well as CLA, are abundant in butter. Butter is often the most readily accessible type of high-quality animal fat in the United States. Kerrygold, Vital Farms, and Organic Valley are some excellent brands to check for at your local shop.
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If you’re looking for a dairy-free alternative to butter, see if you can find some ghee. Ghee is clarified butter which means the milk solids have been removed, so it is suitable for a dairy-free diet. Our favorite brand for ghee is 4th & Heart.
Keto Shopping Tip: Butter with a darker hue is more nutrition rich. If the cow is pastured on nutrient-dense, high-carotene grass, the butter will be dark yellow or even orange.
Coconut Oil, No. 2
Coconut oil has a high saturated fat content, making it ideal for cooking, and it has a lengthy list of documented health advantages. This oil will be processed in various ways, so you’ll have to make some choices at the shop. Look for virgin, unrefined, or cold-pressed virgin coconut oil. Cold-pressed coconut oil is the least processed, yet it has the greatest coconut flavor. If you want a milder taste oil, refined coconut oil is a good choice. Nature’s Way is our favorite brand.
Another alternative is MCT Oil. It’s used in bulletproof coffee by many individuals on a low-carb diet.
3. Tallow or lard
Everything you’ve been taught about “good fats” has been shown to be false! We always prefer animal fats over plant fats as the basis of our diet, thus lard and tallow are favorites. Tallow is the rendered fat of ruminant animals like cattle and lamb, whereas lard is the rendered fat of pig. Tallow is our favorite cooking fat because of its low polyunsaturated fat level. When it comes to animal fats, quality is more essential than when it comes to plant fats, so take the time to look for high-quality sources. Epic Beef Tallow is our favorite brand.
Processed vegetable and seed oils are often used in dressings like ranch and Caesar. Ranch dressing is something we try to stay away from unless it’s prepared with healthy fats like olive or avocado oil.
Avocados are number four.
Avocados are a fantastic keto meal. They’re a quick and easy way to serve a high-fat side dish. It’s essentially a whole meal packed into a single fruit. Avocados are often purchased by individuals on a ketogenic diet to include in their weekly meal plan and keto recipes. When we don’t feel like preparing a complicated side dish, we always keep a stash on hand. The carbohydrates in avocado may be confusing for keto newbies. They have a lot of carbohydrates, but they also have a lot of fiber, which may be removed when calculating net carbs. There are just around three grams of net carbohydrates in a medium avocado.
Avocados are rich in potassium, which may aid in the initiation of a keto diet and the prevention of the keto flu.
5. Nuts with Low Carbohydrate Content
For a novice on the ketogenic diet, nuts are an excellent high-fat snack. In moderation, almost all nuts are keto-friendly.
When these delicious morsels are salted, roasted, and pre-shelled, it’s difficult to keep track of how much you eat, so utilize portion sizes. For particular carb counts, see the graph below. Nut intake has also been linked to a reduced risk of type 2 diabetes, according to certain research.
List of keto nuts:
- Nuts from Brazil
- Chia seeds are a kind of chia seed that
- Macadamia nuts are a kind of nut that is native to Australia.
- Flax seeds are a kind of flax seed.
- Seeds of hemp
- Seeds of sesame
- Sunflower seeds are a kind of sunflower.
Keto Shopping Tip: In addition to various low-carb nuts, look for nut flours such as almond flour, peanut flour, or coconut flour. Keto bread and sweets may be made using them.
Heavy Cream, No. 6
If you like coffee, you’ll want to add this to your keto diet shopping list. Try using heavy cream and flavored stevia instead of the low-fat, flavored creamer you’re probably accustomed to. Make a Keto Creamer at home and use it throughout the week.
Cheese is a favorite of almost everyone, and it has a place on the keto diet. When it comes to cheese, quality is essential since the cheapest versions are nutritionally empty. We are constantly on the lookout for raw milk cheese. This may now be available in almost every grocery shop in the United States. On the ingredients list, check for the terms “raw” or “unpasteurized.”
Also included in this group are sour cream, cottage cheese, Greek yogurt, and cream cheese. These are usually of lesser quality than grass-fed parmesan cheese or other hard cheeses obtained from high-grade sources. When purchasing products like these, we usually opt for the full fat option rather than the skim or reduced fat ones. Full fat also indicates it is a less processed product, in addition to being healthier.
Look for full fat sour cream, cottage cheese, or cream cheese while shopping. You’ll often be able to locate organic and pasture-raised options.
Beef is our preferred protein source since it contains more fat than chicken, fish, and most pig chops. This makes it a bit simpler to stick to your keto macros. Beef contains the most bio-available type of iron in large quantities, which is an additional advantage. If you’re trying to go keto on a budget, check out this helpful guide on choosing the most cost-effective cuts of steak!
Purchasing organ meats is a cost-effective method to fulfill many of your nutritional requirements.
80/20 ground beef is one of the most cost-effective meats on the market. You may obtain a significant amount of calories and nutrients for just a few dollars per pound.
Chicken No. 9
Chicken consumption per capita has risen by more than 400% since 1960. Chicken is, without a doubt, one of America’s most popular meals. Because we’ve been taught erroneously that leaner meats are healthier for us, most individuals will choose chicken breasts to thighs and drumsticks. You should choose the fattier cuts if you’re on a keto diet. They are not only less expensive, but they also taste better. Preparing chicken in excess and incorporating it in your weekly keto meal plan is a fantastic idea. If you’re searching for fresh chicken dishes, try Keto Butter Chicken, which is the most popular on our site.
If you don’t like for bacon, this isn’t the diet for you. Pork is delicious, but it also has a high nutritional profile, particularly in B vitamins.
It’s difficult to know what to look for when purchasing bacon since most of it is cured with sugars. Sugar-free bacon is available in most shops these days if you’re prepared to pay a premium, but we like bacon with a little bit of sugar. The carbohydrate content of the sugars used in curing bacon is usually minimal.
Fatty Fish (#11)
Omega-3 fatty acids, which most Americans do not receive enough of, are found in fish and other seafood. Salmon, mackerel, sardines, and herring are among the fattest fish. We try to eat at least one serving of seafood each week, but usually more like two or three.
Pick up canned seafood like sardines, tuna, salmon, clams, and oysters if you’re searching for nutrient-dense travel snacks. Check to see what type of oil is used in the cans. Olive oil is a good choice, while soybean oil should be avoided.
Eggs are another low-cost meal that is high in nutrients. Eggs must be the most important of all the low-carb foods. They are high in choline, which is a nutrient that most Americans need. Four eggs are enough to meet your daily choline requirements.
Which kind of eggs should you purchase? The greater the price, the better the quality of the eggs, so do your best. Buying eggs at a local farmers market rather than the supermarket is one method to save money on high-quality eggs. You’ll save a few bucks per dozen of pasture-raised eggs this way. Vital Farms is our favorite store brand.
Pro Tip: Just with butter, a darker yolk signifies a greater nutritional content.
Almond Butter (#13)
Almond butter, like other nut butters, is wonderful as a special treat every now and again. These calorie-dense, highly appealing meals should be avoided if you’re on a keto diet for weight reduction. When purchasing nut butters, the key is to read the ingredients list on the back. The kind of nut and salt should be the only components mentioned. Sugar will be added to the lesser products like JIF and Skippy. That’s not what we want!
Although nut butters are not entirely sugar-free, you should check for additional sugars.
You may add your favorite nuts and seeds to your keto diet list in addition to almond butter. Cashews and pistachios are the only ones to be wary of since the carbohydrates may rapidly pile up. Pumpkin seeds, sunflower seeds, macadamia nuts, hemp seeds, brazil nuts, walnuts, pecans, and any of these in nut butter form are among our faves.
Blackberries, no. 14
You must be careful when adding fruit in your keto diet, or the carbohydrates will start to pile up. Your finest low-carb fruits will be low-sugar berries. If you want to keep your blood sugar steady and remain in ketosis, limiting your fruit consumption may be a smart option. Berries are high in antioxidants and may provide a tasty twist to a ketogenic diet. Berries and cream are one of our favorite after-dinner treats. Berries may be a nice change of pace from the usual keto diet fare.
When fresh berries are in season, buy them and freeze them. We only purchase fresh berries from the supermarket when they are in season; otherwise, we buy frozen berries from the freezer department.
Raspberries, number 15
Raspberries are an excellent keto diet snack since they include just 7 grams of carbohydrates per cup. They are rich in antioxidants and flavonoids, as are all berries, but they are also tasty! The majority of berries are keto-friendly, however raspberries are our personal favorite.
Broccoli, number 16
Broccoli is one of our favorite ketogenic diet veggies since it absorbs all of the oil that we cook it in. It’s a fantastic side dish for almost any keto dinner. We typically add butter to flavor the broccoli, making it simple to meet our fat macros for the day. Broccoli also has a high amount of nutrients and fiber.
Spinach, no. 17
Your favorite kind of leafy green vegetable should be on your first keto shopping list. Good choices include kale, collard greens, cabbage, and spinach. We prefer spinach because it is one of the most nutrient-dense plants available, with a high mineral content. It’s delicious mixed with salads and omelettes. Alternatively, serve as a side dish to any low-carb dinner.
Pro Tip: Research which veggies grow well in your region and prioritize them. Because we reside in Georgia, we often prefer collard greens produced locally over spinach. Even if you go to a grocery shop like Publix, Kroger, or Whole Foods, you’re likely to find some local labels.
Asparagus, number 18
Surprisingly, asparagus is one of the few wild plants that humans still eat in large quantities today. It also goes well with a properly cooked steak, which is why we eat so much of it. Asparagus contains just around 2g of net carbohydrates per cup, making it one of the best keto meals.
Brussels Sprouts (19.)
Brussels sprouts have a lot of carbohydrates, but they’re so delicious that we had to include them in our keto diet shopping list. If you’re not sure how to cook them, we have a delicious dish that you should try. Keep in mind that Brussels sprouts include around 8 grams of carbohydrates per cup when planning your meals. To make our dishes keto-friendly, we typically serve Brussels sprouts as a side dish in moderation.
Cauliflower (no. 20)
Cauliflower is the miracle vegetable of the twenty-first century. To create healthier versions of our favorite meals, we use it to make pizza crusts and rice. Cauliflower can be molded into a number of nutritious meals because to its high fiber content, which may help you keep to a ketogenic diet while enjoying all of your favorite foods. Cauliflower is high in nutrients and antioxidants, making it a healthy grain substitute.
Dark Chocolate (number 21)
You’re in luck, chocolate lovers. After a hard day, dark chocolate is the ideal ketogenic sweet treat. You have two choices when purchasing chocolate. You may stick to chocolates with a high cocoa content, all the way up to 100 percent (although 85 percent -95 percent will be more palatable). Chocolates that are sweetened with keto-friendly sweeteners are another choice. Lily’s is the most popular sugar-free chocolate brand, although there are a few others, such as Choc Zero and Choco Perfection.
Pro Tip: Dark chocolate may take some getting used to, since much of what we eat nowadays has a lot of milk and sugar. Starting with 70% dark chocolate and working your way up is a good idea. Anything with a carb content of more than 85% is low enough to be included in your keto diet on a regular basis.
Keto Meals for a Whole Day
Now that you have all of your groceries, it’s time to plan your weekly meals so you know how much to purchase. Using our keto diet shopping list, here’s an example of a normal day of keto meals.
Beginner’s Keto Food List
Take a look at all of the keto grocery shopping lists we have for various shops if you need suggestions for specific stores. We also have films of some of our favorite purchases from grocery shops around the country, such as the one below, which was shot at Costco.
Keto Diet Grocery List from Costco
- Kirkland Brand Almond Flour is the most affordable choice for this keto baking essential.
- Sardines are a good source of Omega-3 fatty acids.
- Powdered Bone Broth – Get all of the benefits of bone broth for just $1 per packet.
- Protein bars — Protein bars from Costco are keto-friendly and less expensive than Quest bars.
- Cheese Crisps — Costco offers Moon Cheese and Cello Whisps, which are our favorite travel companions.
For additional information about buying keto at Costco, go here.
Keto Shopping List at Trader Joe’s
- Bacon Ends and Pieces — Add flavor and crunch to keto dishes with their high fat content.
- Mahi Mahi Burgers – Delicious and just one carb per burger!
- Nuts are inexpensive!
- Sunflower Seed Butter is an excellent substitute for nut butters and is ideal for fat bombs.
- Pork Belly Pre-Cooked — Delicious and simple to prepare. Simply reheat and serve.
Click here for more info on what NOT to buy at Trader Joe’s
Keto Grocery List from Whole Foods
- Marrow Bones from Grass-Fed Animals — Used in bone broth recipes.
- Kelp Noodles – Crunchy keto noodles for salads in the Asian style.
- Mayonnaise from Primal Kitchen is made with healthy fats like avocado oil rather than processed vegetable oils.
- Victoria Vegan and Rao’s Marinara Sauces are both low-carb and delicious.
- Zevia – We consume them on a regular basis. There are no added sugars or artificial colors.
Click here for more info on what NOT to buy at Whole Foods.
Keto Grocery List at Sprouts
- Kite Hill Keto Yogurt is a fantastic keto yogurt brand.
- Chocolate chips, flours, and sweeteners are all on sale at Keto Baking Supplies.
- Low-Carb Chips — We like Quest Chips as a late-night snack or when traveling.
- Chocolate bars that are keto-friendly – Lily’s is our fave!
For additional information on what NOT to purchase at Sprouts, go here.
Keto Grocery List at Publix
- Whipped Cream – Perfect for when we need whipped cream quickly.
- Little Chorizo Sausages – Quijote Chorizos Caseros is the brand, and we enjoy them as a movie snack.
- Publix sells keto-friendly frozen meals like pizza and enchiladas from Real Good Foods.
- Low-Carb Ice Cream — The Enlightened brand is their finest keto choice.
For more information about buying keto at Publix, click here!
Keto Grocery List at Walmart
- Original is our favorite taste of Duke’s Sausages.
- Mac’s Pork Rinds are the cheapest and most delicious. The barbeque taste is one of our favorites.
- Adobo Peppers — A must-have ingredient in our favorite Mexican shredded chicken dish.
- Chicken Thighs – Because of the greater fat content, we prefer thighs over breasts.
- Baker’s Chocolate – Delicious in fat bombs, snacks, and baking.
For additional information about buying keto at Walmart, go here.
Keto Grocery List at Aldi
- Babybel Cheese — These little cheese nibbles are perfect for keto on the move.
- Avocados are a fatty fruit that we love.
- Lemons are excellent in poultry and fish dishes.
- Heavy Whipping Cream — This is a must-have ingredient in many of our keto baking recipes!
- The primary component in our Pumpkin Flax Crackers is flaxseeds.
These are Aldi’s top keto products.
- Make a high-quality fat source a regular part of your diet.
- For a better keto macro ratio and lower costs, use fattier cuts of meat over slimmer portions like chicken breast.
- When you’re first starting out on a ketogenic diet, keep snacks like nuts, cheese, and dark chocolate on hand.
- When feasible, prioritize seasonality and where the food was grown/raised.
In the coming years, you will see a great deal of change in what you eat. Food will come in a variety of forms, including virtual. You will be able to eat all the foods you love, but they will be prepared in ways that are more healthy for you. Being on the ketogenic diet will mean that you will not eat any grains or sugars. Instead, you will eat foods that have high amounts of fat, protein, and low amounts of carbohydrates.. Read more about keto food list for beginners and let us know what you think.
Frequently Asked Questions
What is the best ketogenic diet for 2021?
The ketogenic diet is a very low-carb, high-fat diet that has been used for centuries to treat epilepsy and other neurological disorders. It is a very popular weight loss plan in the United States.
What snacks can I eat on keto?
You can eat a variety of low-carb snacks. Some examples are nuts, cheese, and meat.
What junk food can I eat on keto?
There are a lot of options for keto-friendly junk food. Some examples include: -Cheetos -Oreos -Nachos with cheese and jalapenos -Pizza rolls
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