Keto-Shopping-List-Essentials

The ULTIMATE Keto Shopping List

The Keto Diet Shopping List (Great For Beginners and Intermediates Alike)

It’s official – Keto is the newest diet craze sweeping the nation. And with a focus on eliminating carbs and sugar from your diet, as well as promises of numerous metabolic benefits such as improved metabolism, better skin, and rapid weight loss, it’s no surprise.

But there’s a LOT of information out there, and many beginners just want to get the short and dirty of it. So, I thought I would provide it. Below you’ll see a list of some of the most popular keto diet foods. Add them to your grocery list and get mix-and-matching to create delicious recipes!

What this is:

A list of ALL Keto friendly foods I could find!

What this isn’t:

A guide on how to cook them. That said, I’ve included MY FAVORITE cookbook for anyone wondering how they can cook all of this. I highly recommend it, especially if you’re a beginner to the diet and are struggling to find meals that are satisfying, or are overwhelmed with the change. The 28-Day Keto Challenge makes it all SO EASY.

Back tot he list – I included average carb value of each item. Keep in mind that you need to stay under 50 carbs per day to reach and remain in ketosis.

(If the image is too big, scroll past to where I list all the items).

Now I’m not just throwing all of this at you and saying good luck. If you’re looking for RECIPES for Keto Foods, I suggest you look no further than 28 Day Keto. They have a 28-day meal plan that has an INSANE amount of value, especially for someone new to the keto diet. I mean look at everything you get!

Alternatively, you can check out the other meal plans and cookbooks i’ve recommended for beginners to keto.

On to the shopping list – I HIGHLY suggest you use the table of contents to traverse the sections, especially if you’re in the store right now!

MEATS

Beef – 0g Carbs

Bacon – 1.4g Carbs

Deer – 0.5 Carbs

Deli Meat – 4g Carbs

Goat – 0g Carbs

Hot Dogs – 4.5g Carbs

Lamb – 0g Carbs

Pepperoni – 4g Carbs

Pork – 0g Carbs

Prosciutto – 0.3g Carbs

Rabbit – 0g Carbs

Salami – 2g

Sausages – 4g

Sheep – 0g

Veal – 0g

POULTRY

Chicken – 0g

Duck – 0g

Eggs – 0.7g Carbs

Goose – 0g

Quail – 0.1g

Turkey – 4g

 

FISH

Abalone – 7.4g

Anchovies – 0g

Bass – 0.5g

Caviar – 11g

Clams – 2.5g

Cod – 0g

Crab – 0g

Eel – 0g

Flounder – 0g

Grouper – 0g

Haddock – 0g

Halibut – 0g

Herring – 0g

Lobster – 1.2g

Mackerel – 0g

Mahi Mahi – 0g

Mussels – 0g

Orange Roughy – 0g

Oysters – 3.91g

Perch – 0g

Red Snapper – 0g

Rockfish – 0g

Salmon (including Smoked Salmon) – 0g

Sardines – 0g

Scallops – 2.4g

Shark – 0g

Shellfish and other seafood – 3.7g

Shrimp – 0g

Sole – 0g

Squid – 4g

Tilapia – 0g

Trout – 0g

Tuna – 1g

Turbot – 0g

DAIRY

Full Fat Cottage Cheese – 2.7g Carbs

Full-Fat Cream Cheese – 2.7g

Full-Fat Sour Cream – 3.5g

Full-Fat Yogurt – 4.7g

Heavy Whipping Cream – 2.7g

Raw Full-Fat Cheeses – 2g

OILS & BUTTER

Avocado Oil – 0g

Butter – 0.1g

Cocoa Butter – 0g

100g of oil keto

Coconut Butter – 1.7g

Coconut Oil – 0g

Duck Fat – 0g

Extra Virgin Olive Oil – 0g

Lard – 0g

Macadamia Oil – 0g

Olive Oil – 0g

Palm Shortening – 0g

Red Palm Oil – 0g

Tallow – 0g

NUTS & SEEDS

Almonds – 32g

Cashews – 6.5g

Chia Seeds – 5g

Hazelnuts – 16.7g

Macadamias – 13.8g

Pecans – 13.9g

Pine Nuts – 5g

Pistachios – 28g

Pumpkin Seeds – 12g

Sesame Seeds – 18.4g

Sunflower Seeds – 17.2g

Walnuts – 13.7g

VEGETABLES

Artichokes – 11g

Arugula (Rocket) – 3.7g

Asparagus – 4g

Bell Peppers – 6g

Bok Choy – 1.8g

Broccoli – 4.6g

Brussels Sprouts – 9g

Cabbage – 5.6g

Carrots – 8g

Cauliflower – 5.3g

Celery – 3g

Chard – 3.75g

Chicory Greens – 4.7g

Chives – 4.35g

Cucumber – 4g

Dandelion Greens – 9.2g

Eggplant (Aubergine) – 5.7g

Endives – 3.35g

Fennel – 2.97g

Garlic – 33g

Jicama – 8.82g

Kale – 6.7g

Kohlrabi – 6.2g

Leeks – 14g

Lettuce – 3g

Mushrooms (All Kinds) – 3.2g

Mustard Greens – 2.8g

Okra – 7g

Onions – 10.1g

Parsley – 6.3g

Pumpkin – 7.9g

Radishes – 3.4g

Rhubarb – 1.7g

Romaine Lettuce – 3.3g

Scallion – 7.3g

Seaweed (All Sea Vegetables) – 9.6g

Shallots – 16.8g

Spaghetti Squash – 6.3g

Spinach – 3.6g

Tomatoes – 3.9g

Turnip Greens 7.1g

Watercress – 1.3g

Zucchini – 3.35g

FRUITS*

Avocado – 8.5g

Blackberry – 9.6g

Blueberry – 14.6g

Lemon – 9.3g

Lime – 10.5g

Olives – 5.4g

Raspberry – 11.9g

Strawberry – 7.7g

*Eat fruits in moderation. Overall they are very high carb and can quickly knock you out of ketosis.

DRINKS*

Almond Milk – 0.6g

Broth (or bouillon) – 0.8g

Cashew Milk – 0g

Coconut Milk – 3.8g

Coffee – 0g

Herbal Teas – 0.5g

Seltzer Water – 0g

Sparkling Mineral Water – 0g

Tea – 0.2g

Water – 0g

*With no added sugar.

SAUCES & SALAD DRESSINGS

Mayonnaise – 24g

Blue Cheese – 7.4g

Caesar – 3.1g

Full-Fat Ranch – 6.7g

Hot sauce – 1.8g

Italian – 10.4g

Honey Mustard – 44.6g

SNACKS

Almond Butter – 21g

Beef Jerky – 11g

Dark Chocolate – 35.7g

Peanut Butter – 22g

Pickles – 4.1g

Pork Rinds – 0g

Salsa – 7g

GET COOKING!

With these all in mind, you should have an easy enough time assembling a personal keto shopping list comprised of foods you like. Don’t just stop there, mix and match and try new things out! If you’re going to do a new diet, you might as well try new foods. With a list this comprehensive, you can do that with a generally free conscience.

This list makes it easy to know what’s OK to eat.

If you’re not sure where to start with this comprehensive list of ingredients, you probably need to find a meal plan that works for you. Trust me, I’ve been there. I suggest you read my post – 3 Meal Plans I NEEDED For Keto (Required reading for beginners). Below is a sharable/savable graphic for your records.

 

3 Must-Read(1)

3 Meal Plans I NEEDED For Keto


It all began with the Atkins diet. Then Whole30. Now, the Ketogenic diet is the newest weight-loss trend sweeping the nation, and I finally realized it was for a good reason.

The results that people are seeing from cutting carbs out of their diet were real for me, and long-lasting. With a high fat, moderate protein, low carb diet, the fat practically melted off my body as I reached the state of Ketosis. Once I got there, I started burning through fat for energy, rather than carbs. And I had never looked better!!

But getting there and staying there is where I read that a lot of people have issues. Because shoveling bacon and eggs may sound fun at first, but human beings need variety.

Hence why I quickly realized that if I didn’t get a keto cookbook, I was going to backslide, and QUICKLY. Getting one became a top priority for me.

After trying out quite a few of them, I compiled a list of the ones that I liked the most. I consider these to be some of the best keto cookbooks on the market – after buying a handful of them, borrowing some others from my new keto friends, and seeing reviews of others on the internet. Enjoy!

1. The 28 Day Keto Meal Plan

This is my personal favorite, and a little bit of a cheat. Beyond just being a keto cookbook, this is an entire Keto GUIDE. I learned more about Keto from here than any other resources, and the best part is that it also combined Keto with Intermittent Fasting, which is something I was already interested in exploring.

When I combine the recipes and meal plans along with the dietary knowledge including in this guide, it’s no wonder that it was one of my favorites. It costs around $37 but for me it was worth every penny.

2. Keto Breads and Keto Desserts

When I first got started on Keto, the hardest adjustment was the idea of completely cutting out breads from my diet. I wanted the health benefits and to lose weight, but I knew that if I followed a painfully hard diet, I would probably just yo-yo back.

Enter the Keto Breads cookbook. This cookbook by Kelley Herring taught me that I didn’t have to give up all my favorite breads, sandwiches, pizzas etc. to follow a keto diet. I consider this one of my favorites. The banana bread is just chefs kiss.

3. The Custom Keto Diet

This is one that I tried early on that has high reviews, but didn’t quite meet my standards. This website starts with a short entrance quiz that basically asked me what I expected from it – How much I wanted to lose, what I would like included in my diet, etc.

It all sounded great, but I think ultimately it gave me a little too much freedom. I needed to be instructed on exactly what to eat and why, and giving me the freedom to cheat around what I really needed to accomplish made my progress slower than it had to be.

Still, I think this one was great for a more personal touch.

If these aren’t scratching your itch, it’s possible you might prefer to make your own creations that fit the keto diet. That’s pretty brave (braver than me) but you might want to check out my complete list of keto shopping foods then. At the very least it could give you ideas to springboard off of, and get cracking in the kitchen!