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Keto Diet Grocery Shopping List for Beginners

Grocery List for Rookies

You’re all fired up to change your eating lifestyle by going with Keto. That’s great! How to begin your Keto journey and do it right starts with a basic but good grocery list. The familiar scenarios usually faced by beginners whether it’s a new job or, in this case, a new eating lifestyle is how and what.

Stress no more for help is on the way. This simple but far from boring grocery list is here to kick-start your Keto life on the right track. With the advice from this grocery list, you'll be off to a good start with losing weight and staying within the parameters of ketosis.

What is the Ketogenic Diet?

At its most basic, a ketogenic diet is a low carb high fat (LCHF) diet that helps your body achieve and maintain ketosis. This is done by eating a specific level of fat, protein, and carbs (or macronutrients) each day. Note, we are targeting a percentage of total calories eaten per day from each macro, not a total amount of grams. Remember, fat has nine calories per gram while protein and carbohydrates each have four calories per gram.

While every individual is different and macro needs will vary based on body weight, level of keto-adaptation, exercise and other factors, the below macros are a good place to start but should be optimized for your individual goals.

No matter what your goals are, it's crucial to craft a diet that is nutritious and sustainable. Additionally, it's important to drink plenty of water and make sure you get a good number of electrolytes as your body will excrete more water as your insulin levels drop.

Know your macros

Knowing about Keto macros makes you understand why you should eat this and not that. It is also the best way to know what you should be eating as well. Keto macros include:

  • Carbs – 5%
  • Calories from Fat – 70%
  • Calories from Protein – 25%

Here's what the breakdown looks like for 1500 calories on a keto diet:

  • 20-25 grams net carbs
  • 117 grams fat
  • 94 grams protein

“Keto Flu” preventive measures

One of the drawbacks of the Keto diet is the Keto flu. It's not a serious disease, but it will make you feel miserable for a couple of days. Keto flu is caused when there are electrolyte and sodium imbalances. The following symptoms will be indications of Keto flu:

  • Muscle cramps
  • Nausea
  • Headaches
  • Sneezing/runny nose
  • Aches
  • Mild insomnia
  • Sluggishness
  • Coughing

As mentioned, these symptoms will start to go away after you’ve adjusted to the Keto diet. This is actually a normal process as the body switches from getting energy from carbs to getting energy from fats.

You may go through the whole rigmarole, or you can prevent it from happening at all. Here are some helpful tips for you to avoid Keto flu:

Load up on bone broth

Hydrating holds the key to Keto flu prevention and one of the best ways is to load up on bone broth. You don’t have to be a great cook for you to prepare the bone broth. There are a lot of online Keto bone broth recipes that are quick and easy to follow.

Dash salt on your food and water

The pink Himalayan mineral salt is the one to go for. Adding a dash of it to your water and food will not only make it taste delicious, but it also stops the Keto flu in its tracks. The salt is credited with regulating the sleep cycle of the body, inducing a proper PH balance. It is also a great source of magnesium, and aids in regulating the levels of blood sugar.

Add electrolytes to your body

Taking a supplement is the easiest and quickest way of adding electrolytes to your system. Choose a supplement that is richly loaded sodium, magnesium, potassium and other trace minerals.

electrolytes to body

Ketogenic Diet Grocery Shopping List

The HOW part of the Keto diet is done with. The WHAT part is the next step which is grocery shopping. Just remember not to go overboard with your grocery shopping even when you see the long list of food items listed here. The grocery list provided is only to give you an idea about the allowed foods on Keto.

The trick is to stick to the basics such as one or two dairy products, meat, eggs, and a few veggies. Don’t get tricked with products or snacks that advertise to be “Keto” or “low-carb” for chances are they are not. With that said, let’s go!

First Things First: Prepare Your House

Clear out your cupboards of all the junk food and high-carb snacks. There's nothing worse than sabotaging your diet because you had a moment of weakness and ate that bag of chips. Don't keep any of that stuff in the house! Read more tips on how to kickstart your keto diet.

Dairy

One or two dairy products should suffice for this first shopping trip. The choices include:

  • Heavy whipping cream
  • Greek yogurt, full-fat
  • Mayonnaise
  • Raw heavy creams
  • Grass-fed butter
  • Sour cream
  • Kefir
  • Ghee

Cheeses

  • Ricotta
  • Swiss
  • Mozzarella
  • Goat
  • Cream
  • Cheddar
  • Brie
  • Cottage

Vegetables

  • Romaine lettuce
  • Leafy greens
  • Cabbage
  • Black and green olives
  • White mushrooms
  • Cauliflower
  • Bell peppers
  • Garlic
  • Asparagus
  • Onions
  • Cucumber

Poultry

  • Eggs
  • Cornish Hen
  • Chicken
  • Turkey bacon
  • Wild game
  • Quail
  • Turkey sausage

Beef

  • Stew meats
  • Baby back ribs
  • Steak
  • Corned beef
  • Prime rib
  • Hamburger
  • Roast beef
  • Ground beef
  • Veal

Pork

  • Pork rinds
  • Tenderloin
  • Pork Chops
  • Ground Pork
  • Pork loin
  • Bacon
  • Ham

Seafood

  • Crab
  • Tilapia
  • Haddock
  • Catfish
  • Trout
  • Bass
  • Halibut
  • Tuna and Sardines (canned is good as long as it’s in olive oil and show a no-BPA brand)
  • Mussels
  • Shrimp
  • Clams and oysters

Fats and oils

  • MCT oil
  • Coconut oil
  • Avocado oil
  • Olive oil
  • Duck fat
  • Cocoa butter
  • Bacon fat
  • Coconut butter

Fruits

  • Mulberries
  • Avocados
  • Cherries
  • Strawberries
  • Cranberries
  • Raspberries
  • Blueberries

Sweeteners

  • Mannitol
  • Erythritol
  • Pure Stevia drops
  • Monk fruit
  • Xylitol
  • Pure Stevia powder

Baking products

  • Vanilla
  • Coconut flour
  • Baking soda
  • Almond flour
  • Cocoa powder
  • Coconut flakes
  • Sea salt

Liquids

  • Unsweetened cashew milk
  • Water
  • Sugar-free kombucha
  • Unsweetened coconut milk
  • Seltzer water, soda water, and tonic water
  • Sparkling waters with no added sugar

Seeds and nuts

  • Walnuts
  • Almonds
  • Pistachios
  • Hazelnuts
  • Pecans
  • Macadamias
  • Pumpkin
  • Almond butter
  • Sunflower
  • Sesame
  • Chia
  • Flax

Deli Meats (make sure there are no harmful additives added)

  • Prosciutto
  • Cold cuts
  • Pepperoni
  • Salami
 

In closing

The grocery list given is for you to know the items that are Keto-approved. Always aim for the highest quality that your budget allows. Purchase organic fruits and vegetables whenever it’s possible. Low-carb beverages, alternative flours, and low-carb and Keto-approved sweeteners are the best items to go for when you plan to restock your pantry. Remember to select only the ingredients you need for a week's supply when you hit the grocery store. 


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