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Ready To Use Keto Shopping List

Published December 10, 2018 Read Time: 9 minutes
Kate Sullivan

Written By: Kate Sullivan, MS

Kate holds a MS in Business Psychology and is currently a PHD researcher in Well-Being and Performance Psychology.

<article> <div> <ul> <li><a href="#section1">Foods to Remove from your Shopping List for the Keto Diet</a></li> <li><a href="#section2">Your Keto Beginner Grocery List</a></li> <li><a href="#section3">Baking Substitution Shopping List for the Keto Diet</a></li> <li><a href="#section4">Summarizing your Keto Beginner Grocery List</a></li> <li><a href="#section5">Final Thoughts</a></li> </ul> </div> <section> <p>Starting anything new is hard work. Starting <a target="_blank" href="">keto</a> is no exception. After all, regardless of your diet type (how many calories, <a target="_blank" href="">carbs</a>, fats you intake), we eat several times each day. That gets us into some deeply ingrained habits. For most of us, it’s those habits that got us into the unhappy physical state that we now find ourselves in. Changing our diet habits begin with changing what is in the kitchen! </p> <p>Once you commit to a low-carb diet and create fresh habits around what you eat, you’ll begin to reap the <a target="_blank" href="">benefits</a> of keto. Such benefits of the diet may include weight loss, not worrying about calories, body transformation, increased <a target="_blank" href="">energy</a> and improved health -- likely encouraging you to keep at it once you begin!</p> <p>You’re likely familiar with the ketogenic diet if you find yourself reading an article about the types of fat, <a target="_blank" href="">sweeteners</a>, protein and other items you may find on a beginner keto grocery list. But, here’s a refresher, just in case. </p> <p>This is a low-carb, high-fat diet. Your body turns fat into ketones, which become your main energy source. This process is called ketosis. Although sometimes it is ok to cheat, the overall idea to stay in ketosis is to maintain a low-carb diet.</p> <p>In this article, we’ll provide you with beginner keto foods to take the guesswork out of what to eat as you transition to the ketogenic diet. We’ll also show you what foods to remove from your pantry, and give you some handy substitute options.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section1"> <header>Foods to Remove from your Shopping List for the Keto Diet</header> <p>It doesn’t matter how much resolve or discipline you have to eat keto-friendly foods that are low in carbs; if you have high carb food lying around, you’re likely to consume it. This will keep you out of <a target="_blank" href="">ketosis</a>, and thus, you won’t be following keto anymore. </p> <p>Since the keto diet is a low-carb diet, you will likely be putting less starchy food into your body than you may be used to (especially if your intention is to lose weight on the diet).</p> <p>It’s also important to note that calories are less important to worry about on the keto diet. The reason calories are less important is because your body weight begins to regulate once you are in ketosis because you are consuming foods more natural for your body to process, like fats and protein. Excessive calories from starchy or high carb foods are removed from the diet, which also helps with weight loss. </p> <p>When beginning the keto diet, here is what you need to remove and keep out of your home:</p> <div class="sub-head">Here is what you need to remove and keep out of your home:</div> <div class="row"> <div class="col-12 col-md-4"> <div class="sub-head">STARCHES AND GRAINS</div> <ul> <li>Cereal</li> <li>Pasta</li> <li>Rice</li> <li>Potatoes</li> <li>Corn</li> <li>Oats</li> <li>Quinoa</li> <li>Flour</li> <li>Bread/Rolls</li> <li>Bagels</li> <li>Wraps</li> <li>Croissants</li> </ul> </div> <div class="col-12 col-md-4"> <div class="sub-head">FRUITS</div> <ul> <li>Bananas</li> <li>Pineapples</li> <li>Apples</li> <li>Oranges</li> <li>Grapes</li> <li>Mangoes</li> <li>Tangerines</li> <li>Watermelon</li> <li>All fruit juices</li> <li>Smoothies</li> <li>Dried fruits (eg. Raisins, dates)</li> </ul> </div> <div class="col-12 col-md-4"> <div class="sub-head">DAIRY</div> <ul> <li>Cheese spreads</li> <li>Coffee creamers</li> <li>Commercial milk replacements</li> <li>Milk</li> <li>Shredded cheeses</li> <li>Fat-free butter substitutes</li> <li>Low fat cream cheese</li> <li>Low fat whipped toppings</li> <li>Fat free or low fat yogurt</li> <li>Half and half</li> </ul> </div> </div> <div class="row"> <div class="col-12 col-md-4"> <div class="sub-head">BEVERAGES</div> <ul> <li>Beer</li> <li>Cider</li> <li>Soda</li> <li>Zero-calorie soda</li> <li>Sweet wine</li> <li>Cocktails</li> <li>Spirits</li> <li>Grain alcohol</li> <li>Sparkling wines</li> <li>Light beers</li> <li>Champagne</li> <li>Wine Coolers</li> </ul> </div> <div class="col-12 col-md-4"> <div class="sub-head">LEGUMES</div> <ul> <li>Kidney beans</li> <li>Chickpeas</li> <li>Black beans</li> <li>Lentils</li> <li>Green peas</li> <li>Lima beans</li> <li>Pinto beans</li> <li>White beans</li> <li>Cannelloni beans</li> <li>Fava beans</li> <li>Black eyed peas</li> </ul> </div> <div class="col-12 col-md-4"> <div class="sub-head">VEGGIES</div> <ul> <li>Carrots</li> <li>Beetroot</li> <li>Rutabaga</li> <li>Celeriac</li> <li>Sweet potato</li> <li>Parsnips</li> <li>Potatoes</li> <li>Yams</li> <li>Yucca</li> <li>Corn</li> </ul> </div> </div> <div class="row"> <div class="col-12 col-md-4"> <div class="sub-head">SWEETS</div> <ul> <li>Honey</li> <li>Agave</li> <li>Maple syrup</li> <li>Raw sugar</li> <li>Turbinado sugar</li> <li>High-fructose corn syrup</li> <li>Cane sugar</li> <li>Sodas</li> </ul> </div> <div class="col-12 col-md-4"> <div class="sub-head">FATS</div> <ul> <li>Sunflower oil</li> <li>Safflower oil</li> <li>Cottonseed oil</li> <li>Canola oil</li> <li>Soybean oil</li> <li>Corn oil</li> <li>Trans fats such as butter substitutes</li> <li>Margarine</li> </ul> </div> <div class="col-12 col-md-4"> <div class="sub-head">SUGARY FOODS/DRINKS</div> <ul> <li>Carbonated Soft Drinks</li> <li>Milk</li> <li>Desserts</li> <li>Pastries</li> <li>Milk Chocolate</li> <li>Candy Bars</li> </ul> </div> </div> <div class="row"> <div class="col-12 col-md-4"> <div class="sub-head">PROCESSED POLYUNSATURATED FATS AND OILS</div> <ul> <li>Vegetable Oil</li> <li>Seed Oil</li> <li>Margarine</li> <li>Shortening</li> </ul> </div> <div class="col-12 col-md-4"> <div class="sub-head">MEATS AND PROTEINS</div> <ul> <li>Luncheon meats with excessive sugar</li> <li>Hot dogs</li> <li>Vienna sausages</li> </ul> </div> </div> <p>By now, you might be feeling a little depressed, and are wondering what you can eat when going on the ketogenic diet. I bet you never knew that all of those foods have no place in your new, keto-friendly diet.</p> <p>But don’t despair. You can meet your energy, weight loss, body transformation, and health goals on the keto diet without pain. You’ll restock your pantry with delicious, healthy, natural, keto foods that will make you forget all about those raspberry jelly filled donuts!</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section2"> <header>Your Keto Beginner Grocery List</header> <p>Now, having rid your home of all of the carb-laden foods that no longer apply to you, it’s time to build your keto diet. As you begin the low carb and high fat ketogenic diet, now is your opportunity to fill your pantry, fridge, and freezer with great-tasting keto-friendly foods that are actually good for you. </p> <p>Keep in mind, this info can be used as printable grocery lists! Here are are some recommendations for keto-friendly foods:</p> <div class="sub-head">MEATS AND PROTEINS</div> <ul> <li>Steak</li> <li>Ground beef</li> <li>Turkey</li> <li>Lamb</li> <li>Eggs</li> <li>Chicken (light and dark meat)</li> <li>Shrimp</li> <li>Lobster and other shellfish</li> <li>Pork</li> <li>Bacon</li> <li>Ground lamb</li> <li>Bone Broth</li> <li>Collagen</li> </ul> <p><i>Note: Leave the skin on your chicken and the fat on your beef for a more keto-friendly approach. The fatter your chicken and beef have on it, the better!</i></p> <div class="sub-head">Vegetable Shopping List for the Keto Diet</div> <p>It’s good to note that if you are looking to increase your carb intake during higher endurance workouts, when you need an energy boost, or to stave off symptoms of the keto-flu (flu-like symptoms that can arise when entering ketosis) it is good to do this by adding complex carbs to your keto meal plans and recipes. Some of the vegetables listed below are good examples of this. Vegetables are perfect for your keto shopping list as they are easy to find at the store, are budget-friendly, and can be eaten cooked or raw, for snacks or salads. </p> <div class="row"> <div class="col-12 col-md-4"> <div class="sub-head">VEGGIES</div> <ul> <li>Zucchini</li> <li>Kale</li> <li>Broccoli</li> <li>Green beans</li> <li>Cabbage</li> <li>Cauliflower</li> <li>Mushrooms</li> <li>Arugula</li> <li>Bell peppers</li> <li>Onions</li> <li>Brussels sprouts</li> <li>Artichokes</li> <li>Eggplant</li> <li>Yellow Squash</li> <li>Garlic</li> <li>Okra</li> <li>Radishes</li> <li>Tomatoes</li> <li>Lettuce</li> <li>Cucumbers</li> <li>Spinach</li> <li>Asparagus</li> <li>Broccoli rabe</li> <li>Celery</li> <li>Snow peas</li> <li>Pumpkin</li> </ul> </div> <div class="col-12 col-md-4"> <div class="sub-head">LOW CARB DAIRY</div> <ul> <li>Greek yogurt</li> <li>Heavy whipping cream</li> <li>Mayonnaise (homemade)</li> <li>Cottage cheese</li> <li>Sour cream</li> <li>Marscarpone</li> <li>Creme fraice</li> <li>Blue cheese</li> <li>Parmesan</li> <li>Feta</li> <li>Swiss</li> <li>Other hard cheeses</li> <li>Butter</li> <li>Unsweetened Coconut Milk</li> <li>Unsweetened Almond Milk</li> <li>Chesse (Hard, soft, and cream)</li> </ul> </div> <div class="col-12 col-md-4"> <div class="sub-head">NUTS AND SEEDS</div> <ul> <li>Macadamia nuts</li> <li>Brazil nuts</li> <li>Pecans</li> <li>Almonds</li> <li>Cashews</li> <li>Pistachios</li> <li>Hazelnuts</li> <li>Pine nuts</li> <li>Sunflower seeds</li> <li>Peanuts</li> <li>Walnuts</li> <li>Chia</li> <li>Flax Seeds</li> <li>Pumpkin</li> </ul> </div> </div> <div class="row"> <div class="col-12 col-md-4"> <div class="sub-head">FATS AND OILS</div> <ul> <li>Fatty fish</li> <li>Non-hydrogenated animal (eg. Bacon) fat</li> <li>Lard</li> <li>Tallow</li> <li>Butter (Ideally grass-fed)</li> <li>Ghee</li> <li>Coconut butter</li> <li>Cocao butter</li> <li>Olive oil</li> <li>Avocado oil</li> <li>MCT oil</li> <li>Macadamia oil</li> <li>Bacon Fat</li> </ul> </div> <div class="col-12 col-md-4"> <div class="sub-head">BEVERAGES</div> <ul> <li>Water (try to drink 1oz per 2 lbs of bodyweight)</li> <li>Broth (chicken, beef, etc.)</li> <li>Coffee (black with a splash of heavy cream)</li> <li>Tea (hot or iced, use Stevia for sweetener)</li> <li>Sparkling water (add lemon, mint, cucumber, etc. For natural flavor)</li> <li>Sparkling drinks (La Croix, Pellegrino, Perrier, etc.)</li> </ul> </div> <div class="col-12 col-md-4"> <div class="sub-head">SPICES AND HERBS</div> <ul> <li>Cayenne pepper</li> <li>Chili powder</li> <li>Cinnamon</li> <li>Oregano</li> <li>Basil</li> <li>Cilantro</li> <li>Parsley</li> <li>Rosemary</li> <li>Thyme</li> </ul> </div> </div> <div class="row"> <div class="col-12 col-md-4"> <div class="sub-head">FRUITS</div> <ul> <li>Avocados</li> <li>Olives</li> <li>Strawberries</li> <li>Raspberries</li> <li>Blackberries</li> <li>Blueberries</li> </ul> </div> <div class="col-12 col-md-4"> <div class="sub-head">UNSWEETENED NUT BUTTER</div> <ul> <li>Almond Butter</li> <li>Coconut Butter (preferable to Coconut Oil)</li> <li>Macadamia Nut Butter</li> </ul> </div> </div> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section3"> <header>Baking Substitution Shopping List for the Keto Diet</header> <p>Flour, an essential baking ingredient, is a high-carb food, and is not the best contribution to your keto diet. Especially if you are watching your weight on keto. Fortunately, there are plenty of <a target="_blank" href="">low carb substitutes</a> you can add to your shopping list and recipes that are available when going on keto. And, they will allow you to produce baking delicacies without blowing out your carb count. As you embark upon a keto lifestyle, here are nine alternatives to add to your keto diet and your grocery list that will give you the freedom to bake to your heart’s delight. You’ll enjoy them more knowing that the treats you’re pulling from the oven are low carb and keto-friendly.</p> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jpf"> <source data-srcset=""> <img src="" class="img-fluid" alt="coconut-flour"> </picture> <div class="sub-head">Coconut Flour on Keto</div> <p>Add this to your shopping list as it is completely sugar-free and great for the keto pantry (and your new diet). It’s protein-rich and full of fiber. Rather than adding a coconut-rich flavor to your keto baked goods, it will remind you more of vanilla pound cake. The high fiber content makes it very filling, and is always a great addition when entering the ketogenic lifestyle. Plus, it’s gluten-free, and good for anyone watching their weight. And, because it absorbs a lot of water, you only need one-third as much of it as your non-keto recipes call for.</p> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jpf"> <source data-srcset=""> <img src="" class="img-fluid" alt="almond-flour"> </picture> <div class="sub-head">Almond Flour on Keto</div> <p>Although containing more fat than coconut flour, almond flour will result in a baked product that is moist and tender. It is made from ground almonds, giving it a high-protein content. However, it’s quite a bit more expensive than coconut flour.</p> <p>It can be used for making recipes such as:</p> <ul> <li>Keto Pancakes</li> <li>Keto Quick Bread</li> <li>Keto Cakes</li> </ul> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jpf"> <source data-srcset=""> <img src="" class="img-fluid" alt="stevia-plant"> </picture> <div class="sub-head">Stevia on Keto</div> <p>For many Stevia is a ‘go to’ sweetener. It’s completely natural, actually reduces blood sugar levels, and is stronger than sugar―so you need less of it. It is available in liquid or powdered form and adds a perfect sweetness to keto desserts. </p> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jpf"> <source data-srcset=""> <img src="" class="img-fluid" alt="sugar-in-spoon"> </picture> <div class="sub-head">Erythritol on Keto</div> <p>Erythritol is another keto-friendly sweetener. It is derived from sugar alcohols and it tastes very similar to conventional sweeteners. Keep in mind, erythritol does not have the same chemical properties as conventional sweeteners, though, so other ingredients may be needed to find the same consistency for your favorite desserts. You may also have to try a few grocery stores until you find one that carries it. </p> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jpf"> <source data-srcset=""> <img src="" class="img-fluid" alt="cocoa-powder"> </picture> <div class="sub-head">Unsweetened Cocoa Powder on Keto</div> <p>Unsweetened cocoa powder is self-rising, while also adding texture and sweetness to your keto treats. That means that you won’t have to use as much sweetener. It will also give more depth to your ketogenic recipe, again promoting weight loss when used as a substitute. You are also likely to find it in any grocery store. </p> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jpf"> <source data-srcset=""> <img src="" class="img-fluid" alt="chia-seeds"> </picture> <div class="sub-head">Chia on Keto</div> <p>Chia seeds are fun to sprinkle on your baked goods and are healthy for your body. They soak up liquids, provide fiber, and give your keto baking the benefit of omega-3 fatty acids. You can even buy it as chia flour. If you choose to use this, you’ll only have to use half the amount called for in other non-ketogenic recipes.</p> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jpf"> <source data-srcset=""> <img src="" class="img-fluid" alt="flax-seeds"> </picture> <div class="sub-head">Flax Meal on Keto</div> <p>Flax meal, which consists of ground flaxseed, can be used as a flour substitute on the ketogenic diet and incorporated into your keto recipes and meal plans. It has a higher fat content than the other four keto substitutes mentioned above, and the fats are of the healthy omega-3 variety. In addition, flax meal is a fantastic source of fiber, meaning a serving will fill you up faster than treats made with other keto baking ingredients mentioned above.</p> <div class="sub-head">Low Carb Friendly Seasonings on Keto</div> <p>The following herbs and spices can also be added to virtually any keto diet dish and to your meal plans:</p> <div class="row"> <div class="col-12 col-md-4"> <ul> <li>Salt</li> <li>Pepper</li> <li>Paprika</li> <li>Cayenne</li> <li>Thyme</li> <li>Basil</li> <li>Oregano</li> </ul> </div> <div class="col-12 col-md-4"> <ul> <li>Parsley</li> <li>Rosemary</li> <li>Tarragon</li> <li>Sage</li> <li>Cumin</li> <li>Red pepper flakes</li> <li>Sesame seeds</li> </ul> </div> </div> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section4"> <header>Summarizing your Keto Beginner Grocery List</header> <p>You now have a complete resource of keto diet foods (low carb and high fat) that will allow you to stock your kitchen for success. You can use these foods to put together your grocery lists, meal plans and recipes as you plan your new keto way of life. If you are looking to go ketogenic to lose weight, these changes will go a long way. We’ve provided you with a rather comprehensive amount of keto foods. So, you don’t need to get them all in the first week or even the first month or beginning the ketogenic diet. However, if after six months on keto, you’ve managed to add the bulk of our keto food items to your grocery list, recipes and meal plans, you’ll be well on your way to a forever keto future.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section5"> <header>Final Thoughts</header> <p>Whether you are just starting out, or have done keto before, knowing what to buy and what to avoid is your ticket to success. With this keto shopping list in hand, you are ready to hit the grocery store, and fill your kitchen with everything you will need to make delicious, healthy meals, that are low carb, and keto friendly. For tons of keto-friendly recipes, check out our <a target="_blank" href="" rel="noreferrer">recipe page</a> where you can find everything you need for breakfast, lunch, dinner, snacks, and even dessert!</p> </section> </article>

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