Jump into the keto diet with these versatile staples
The hardest part of anything is starting. You're familiar with the basics of the ketogenic diet, the ultra-low-carb diet paired with high fat intake to guide your body into a state of fat-burning ketosis, bringing weight loss and myriad health benefits without starving yourself.
This, of course, sounds wonderful. But if you want to get into eating keto, you'll have to change how you shop: loading up on healthy fats, meticulously calculating net carbs, and cutting out many items common to a typical American diet is easier said than done.
We've got you covered. With this easy keto diet shopping list, a trip to the grocery store will be less puzzling and more exciting, with fantastic keto-friendly foods combining effortlessly into delicious recipes.
So dive in and let us guide your first (or hundredth) keto grocery list.
Macros: guidelines for keto foods
Before we address the specific items in your keto shopping list, let's cover the macros, the proportions of different food groups we'll be fulfilling.
70% fat - healthy fats, that is
That's right, your fat macros are critical to the ketogenic diet; it's where the majority of your calories come from when in ketosis.
However, not all fats are made equal. We're looking for unprocessed fats, like the poly- and monounsaturated fats in plants and fish, or the saturated fats found in beef and pork (consumed in moderation). Transfats and other highly processed fats should be avoided at all costs.
Importantly, this is about the same proportion recommended in a healthy but non-keto diet. Fight the urge to load up on protein when shopping for keto foods. The ketogenic diet is a moderate-protein dietary plan.
Aiming for zero and being ok with missing a little. It's nearly impossible to cut every carb from a diet, but we're looking for 30-50 grams of net carbs per day, max.
Ketogenic diet shopping list
Time for the main course. Here's a balanced, versatile keto diet grocery list, for your next trip to the store.
Fats - dairy, oil, etc.
The backbone of your keto food list.
A staple in Mediterranean cuisines, olive oil improves many dishes.
Another great oil, for cooking, dressings, and more!
Lard or tallow
Fats with a high smoke point, which makes them great for cooking!
Versatile and delicious.
So many options it'll make your head spin. The harder the cheese, the fewer carbs, but experiment to find some varieties you enjoy. Cottage cheese or cream cheese can be added to a smorgasbord of other dishes.
Milk (or its substitutes)
Full-fat dairy milk is great, or go for coconut milk, almond milk, or another low-carb dairy substitute!
High in protein and great fats, make sure you avoid the options with added sugars.
Vegetables (and the odd fruit)
You'll have to avoid starchy veggies, like potatoes, but many vegetables are fair game and highly recommended to incorporate into your keto meal plan - eating a good amount of vegetables can even help ward off the dreaded keto flu.
You'll notice that leafy veggies, and those that grow above ground, are generally preferred.
- Bok Choy
- Bell peppers
- Brussels sprouts
Cauliflower's unique properties allow it to mimic certain high-carb foods, such as rice, so this may become a staple!
- Green beans
- Spaghetti squash - A great alternative to pasta!
All fresh herbs are keto-friendly and a great way to add flavor to your keto meals.
What fruit is keto?
Unfortunately, a lot of fruit isn't keto, owing to its high sugar and carb content. A single banana contains all of the carbs allotted for an entire day! Thankfully, there are exceptions.
Versatile and teeming with healthy fats, avocados are a must.
Raspberries - The ultimate low-carb fruit!
Strawberries - The fresher, the better! (but you already knew that)
Have fun mixing up your proteins throughout your keto meal plan!
Endlessly versatile and packed with protein.
Always go for organic beef from grass-fed cows, it really makes a difference!
Go for the dark meat, like chicken thighs!
Bacon is a wonderful keto food.
Fish & seafood
Aim for fatty fish, like wild-caught salmon or tuna. Certain other kinds of seafood are great keto diet options, like shrimp!
Nuts & Seeds (and those approaching grains)
These foods have carb content, but the more fibrous options possess net carbs within the acceptable range!
- Macadamia nuts
- Brazil nuts
- Sunflower seeds
- Sesame seeds
- Chia seeds
Full of powerful nutrients, Chia and Flax seeds are great to add to a smoothie!
Is peanut butter keto?
Probably not. Pay attention to the sugar and carb content on the nutritional information. Other nut butters, like almond butter, are usually better options.
Is oatmeal keto-friendly?
A lot of traditional oatmeal isn't, but the oatmeal avant-garde has been hard at work crafting keto-friendly options! Easy keto recipes abound.
Pantry & Misc.
Filling in the gaps, for baking, enhancing, or snacking.
Most chocolates are too sugary for keto, but the darker options (even better, sugar-free chocolate) can be a great keto treat.
A great substitute for baking purposes!
Like monkfruit, stevia, or erythritol! Add a little sweetness.
With even half of this list, you'll find that eating keto, whether to lose weight, regulate blood sugar, or even diminish epileptic seizures, is a breeze.
For tons of delicious and free recipes, check out Kevin's full keto recipes list! Picking up some scrumptious Kevin's products on your next trip to the grocery store will make your dream keto diet even easier!