THE ULTIMATE KETO SHOPPING GUIDE
If following a strict diet—or ANY diet, really—were easy, we’d all be living our best lives. But of all the healthy lifestyle challenges people complain about, “feeling hungry” is probably at the top of the list. NOBODY likes to be hungry. It’s terrible. That’s probably why keto diet plans have continued to gain popularity over the past few years: due to the high-fat, low-carb menu, nagging hunger isn’t often an issue. There are also quite a few universally satisfying foods you can enjoy with gusto on a keto diet plan, including bacon, avocado and cheese.
That, friends, is the start of a good day—and a GREAT diet! So if you’re officially intrigued by keto diet plans and are looking for a simple keto grocery list to make your shopping trip just a little bit easier, we’ve got you! With this no-brainer keto shopping list, you’ll cruise the aisles by category, with lots of healthy, keto-friendly diet choices in each group. Print it, bring it, use it...and you’ll be keepin’ it keto in no time at all!
Keto Shopping List for Beginners
#1: CHEESE, BUTTER + CREAM
We’ll start with the really fun stuff, because life is short...so you should EAT THE CHEESE FIRST. Almost all cheeses are well-suited for keto diet plans, as they’re high in fat and low in carbs. Cheese is also rich in protein, calcium and essential fatty acids—all of which can help reduce the loss of muscle mass and strength often associated with aging. Yep, we said it: cheese keeps you young. Finally, while cheese is high in saturated fat (something we’ve all been taught to avoid), scientists haven’t found any links to increased heart disease. These all all compelling reasons to make sure there’s lots of cheese on your keto shopping list.
We’re not done with the good news, though—most full-fat dairy, including cream cheese, heavy cream and butter—are also approved for the keto diet plan. They’re all rich in conjugated linoleic acid, an essential fatty acid that is known to promote fat loss.
#2: OTHER HEALTHY FATS
While we’re feeling decadent, let’s talk about other healthy fats to put on your keto shopping list! Avocados are always a great addition—although they do have some carbs, they’re high enough in fiber that it mostly balances out. They’re also rich in potassium, which is scientifically proven to help make your transition into ketosis a little easier.
Cooking oils will also help you meet your keto diet plan’s fat macros. We recommend adding a few different kinds to your your keto shopping list; extra-virgin olive, coconut, avocado and walnut are all great options. And, speaking of walnuts...nuts and seeds are an excellent source of healthy fats, too! Diets rich in nuts and seeds have been linked to reduced risk of heart disease, depression and a variety of chronic diseases. Nuts and seeds are also high in fiber, which can help your body fight hunger, longer. As an average, you should expect up to eight grams of carbs per ounce, so be sure to keep an eye on your portion sizes to Keep it Keto.
#3: ANIMAL PROTEIN
After fats (55%), protein will make up the second-largest chunk of macronutrients in your keto diet plan at 35%. And because you won’t be limiting fats, there are virtually no limits on the kinds of animal protein you can enjoy! Eggs, beef, lamb, chicken, turkey, pork, and our good friend BACON are all approved items for your keto shopping list. Fish (and most shellfish) are also known to be keto-friendly foods. Just be sure to check the carb content of your shellfish; clams, mussels, oysters and a few others do have minimal carbs.
#4: NON-STARCHY VEGGIES
Low-carb veggies will be essential for maintaining a healthy nutritional balance while following your keto diet plan. They’re high in fiber, vitamins, minerals, antioxidants—and often water, which helps to keep you hydrated and feeling satisfied. Make sure your keto shopping list includes items like spinach, arugula, eggplant, mushrooms, broccoli, peppers, cabbage, celery, brussels sprouts, kale and celery, all of which are nutritional powerhouses.
Veggies that should NOT make the cut for your keto grocery list include: potatoes, sweet potatoes, carrots, beets, turnips and most kinds of squash. These are high in carbs and often in sugar, which will prevent your body from reaching and maintaining ketosis.
#5: SWEET STUFF
Wait...sweet stuff? Is that allowed?! Added sugars won’t be part of your keto grocery list, but there are still a few healthy ways to satisfy that sweet tooth while following a keto diet plan. While most fruits are too high in carbs to work for a ketogenic diet, berries are low in carbs and high in fiber—making them a nice little splurge. Blackberries, raspberries, blueberries and strawberries are all fine to enjoy from time to time on your a keto diet plan. They’re also loaded with antioxidants, which can help reduce inflammation and help your body defend itself against both short-term illnesses and chronic disease.
In addition, you may want to add some keto-approved sweeteners to your keto grocery list so you don’t stumble over your morning coffee. Completely sugar-free sweeteners like the ones on this list can vary widely in their taste (and aftertaste), so we’d recommend trying a few to see which one your taste buds prefer.
Erythritol is excellent for baking, with a clean sweetness and no aftertaste. Monk fruit is completely non-caloric and a little sweeter than regular table sugar, with a slight cooling sensation. Xylitol is similar, but can cause tummy upset—so use it sparingly if you prefer its taste. Stevia is widely available, but many find its aftertaste a little bitter. Yacon syrup is very sweet and a great option if you need a keto-friendly iced coffee...and who doesn’t?
#6: KETO-APPROVED SNACKS
Once you shift your mindset away from carb-heavy snacks like potato chips and sweets, you’ll find that there are actually PLENTY of things you can snack on without jacking up your ketosis clock. Hard-boiled eggs. Olives. Jerky. Nuts and seeds. Peanut butter. Cheese crisps. Sugar-free chocolate. And of course, any low-carb veggie you can think of!
But there’s one more thing you MUST add to your keto grocery list: Keto Krisp. This healthy, keto-friendly snack quickly satisfies carb and sugar cravings without sending your keto weight loss journey into a backslide. Made with premium coconut and nut butters, MCT oil, whey protein isolate krisps and other wholesome ingredients, our keto-friendly protein bars have next-to-no sugar—along with the perfect balance of healthy protein and good fats to keep your body chugging along in a state of ketosis.