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Keto Shopping List for Beginners

Grocery List for Rookies

Do you find yourself wondering, “what should I buy for keto?” When you decide to go keto, your old carb-filled grocery list just isn’t going to cut it anymore. You’ll need to swap out flour wraps for lettuce wraps and hold off on the candy and bread — among other things.

Before we jump right into what you can include on your keto diet shopping list, there are a few tips to keep in mind when grocery shopping that are true whether you're following the keto diet or not:

Shopping Guidelines

  1. Buy the highest-quality ingredients you can with your budget. Gravitate toward labels with keywords such as certified organic, certified non-GMO, pasture-raised, grass-fed, wild-caught, locally-grown, etc. This helps ensure the highest amount of nutrients — without the harmful chemicals.
  2. Avoid pre-packaged and processed foods. This helps prevent you from fueling your body with empty calories instead of important nutrients. A general rule of thumb is to shop the periphery and avoid the aisles in the middle of the store.
  3. Last but not least, to avoid wasting food, try not to go overboard with your grocery shopping even when you see the long list of keto diet foods listed here.

Keto Shopping List for Beginners

This grocery list will provide you with a ton of ideas for foods allowed on a keto diet so you can come back to it and never get bored of eating the same thing day in and day out.

Here are some keto diet options from the major food groups... and a few extras, because no matter what meal plan you're following, it's important to eat a well-rounded diet:

Keto Dairy

  • Heavy whipping cream
  • Greek yogurt, full-fat
  • Mayonnaise
  • Raw heavy creams
  • Grass-fed butter
  • Sour cream
  • Kefir
  • Ghee
  • Ricotta cheese
  • Swiss cheese
  • Mozzarella cheese
  • Goat cheese
  • Cream cheese
  • Cheddar cheese
  • Cottage cheese

Keto Vegetables

The keto vegetable choices are plentiful. Just be sure to avoid starchy options. Low-carb vegetables include but are not limited to:

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

Keto Protein

There is no shortage of keto protein options. Most meats will fit into your keto diet food list in moderation. One quick note: If you're wondering, "Is lunch meat OK on keto?," the answer is yes! Just make sure there are no harmful additives.  

  • Eggs
  • Cornish Hen
  • Chicken
  • Turkey bacon
  • Wild game
  • Quail
  • Turkey sausage
  • Stew meats
  • Baby back ribs
  • Steak
  • Corned beef
  • Prime rib
  • Hamburger
  • Roast beef
  • Ground beef
  • Veal
  • Pork rinds
  • Tenderloin
  • Pork chops
  • Ground pork
  • Pork loin
  • Pork bacon
  • Ham
  • Crab
  • Tilapia
  • Haddock
  • Catfish
  • Trout
  • Bass
  • Halibut
  • Tuna and sardines
  • Mussels
  • Shrimp
  • Clams and oysters
  • Prosciutto
  • Cold cuts
  • Pepperoni
  • Salami

Keto Fats and Oils

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

Keto Fruits

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

Keto Sweeteners

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

Keto Baking Products

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

Keto Drinks

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

Keto Seeds and Nuts

  • Walnuts
  • Almonds
  • Pistachios
  • Peanuts
  • Hazelnuts
  • Pecans
  • Macadamias
  • Pumpkin
  • Almond butter
  • Sunflower
  • Sesame
  • Chia
  • Flax
  • Nut butters from any of the above nuts

Keto Supplements

While it's possible to stick to a keto diet without using supplements, there are a few keto-friendly supplements that can make your experience a little bit easier.

Keto Snacks

Snacks are always a big topic of conversation. On the keto diet, there really is no reason to buy additional items to eat as snacks. (Hey, your budget and wallet will thank you.) Think of most common snacks: chips, popcorn, apples, bananas, crackers, granola bars... the list goes on. But none of these are allowed on the keto meal plan!

Instead of purchasing these, grab a handful of nuts and/or berries, whip up a batch of fat bombs, or opt for yogurt to fuel you between meals.

Vegan and Vegetarian Keto Shopping List Alternatives

If you’re vegan or vegetarian and trying to go keto, know it’s possible. Your vegetarian or vegan keto shopping list will look just a little bit different.

Vegans: Cut out the dairy and protein sections of the keto grocery shopping list above. You can enjoy all of the oils, but skip on the duck and bacon fats. Then, you're good to go!

Vegetarians: Enjoy all of the sections above — minus the protein section (but you can keep the eggs). Also, avoid the duck and bacon fats, but enjoy the rest of the oils as much as you like.

What Not to Buy

So, if you've gotten this far and feel confident in knowing what you can eat, but are still asking yourself, "What can you not eat on a keto diet?," here's what you should not put on your shopping list for the keto diet:

  • Grains
  • Most fruits
  • Potatoes and other starchy vegetables
  • Sugar (including products that contain sugar, such as ice cream, most candies, most cookies, cakes, etc.)
  • Beer and other high-carb alcohols (sweetened mixed drinks, wine, etc.)

In closing

That's a wrap. We tried to cover some of the most popular questions... like "Is peanut butter keto?" But if you're still left wondering whether you can add a particular food to your keto diet shopping list, leave your question in the comments below. Let's chat about it.

Last but not least, if you have a busy week while trying out the keto diet and just can't fathom the thought of going to the grocery store, keep in mind there are a number of keto meal delivery services to help keep you from falling off the bandwagon. Happy keto-ing!


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