Keto Shopping List & Meal Plan
Keto Shopping List: So you’ve decided to go keto. You’re not alone: the low-carb, high-fat eating plan has become increasingly popular in recent years. And although the buzzy diet can be accompanied by certain side effects that you should be aware of before you try it for the first time, many followers rave about its ability to seemingly melt away fat.
So what are some of the things you want to make sure find their way into your cart? We asked Kristin Mancinelli, author of The Ketogenic Diet: A Scientifically Proven Approach to Fast, Healthy Weight Loss, about the ingredients you’ll want to include on your keto diet shopping list. Her tips will make following this plan as easy as opening your fridge.
Foods and oils which contain Omega 3 fatty acids
- Cod liver oil
- Egg yolk
- Grass-fed and finished beef
- A Grass-fed butter
- Grass-fed ghee
- Hemp seeds
- Chia seeds
- Flax seeds
Let’s throw a little caution to the wind and note that not all Omega 3 fatty acids are created equal. The Omega 3’s that are found in salmon and sardines are high in EPA and DHA whereas the above nuts and seeds are high in ALA.
Our body’s usable Omega 3 fatty acids are DHA and EPA. ALA is an Omega 3 fatty acid as well but it does not efficiently turn into EPA and DHA (only about ~5%).
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You can still eat your nuts and seeds to get in some Omega 3 fatty acids, but it’s best to consume some of the above fish or take a high-quality Omega 3 supplement to ensure you are getting in enough anti-inflammatory fatty acids.
Shopping List For Keto Diet
You’ve lain to your whole life. Butter has adequate amounts of all of the fat-soluble vitamins as well as CLA. In America, butter is often the most widely available form of quality animal fat. Some good brands to look for at your local grocery store are Kerrygold, Vital Farms and Organic Valley.
We always look for virgin, unrefined and cold-pressed. Cold-pressed is the least processed form, but it will also have the strongest coconut taste. If you prefer a more mild-tasting oil, you may want to opt for refined coconut oil. Our favorite brand is Nature’s Way.
Basic Keto Shopping List
- Keto Vegetables
- Asparagus (2.4 g per cup)
- Bok choy (0.8 g per cup)
- Broccoli (3.6 g per cup)
- Cabbage (2.9 g per cup)
- Cauliflower (3 g per cup)
- Celery (1.6 g per cup)
- Collard greens (2 g per cup)
- Cucumber (1.9 g per cup)
- Eggplant (2.4 g per cup)
- Iceberg lettuce (1 g per cup)
- Jalapeño peppers (3.7 g per cup)
- Kale (0.1 g per cup)
- Kohlrabi (3.5 g per cup)
- Mushrooms (1.6 g per cup)
- Radishes (2 g per cup)
- Romaine lettuce (0.2 g per cup)
- Spinach (0.4 g per cup)
- Summer squash (2.5 g per cup)
- Swiss chard (0.8 g per cup)
- Zucchini (2.4 g per cup)
Keto Shopping List Costco
Almond Flour Sea Salt Crackers: If you’re like me, the moment you give up carbs, they are all you can think about. Have your carbs and eat ’em too with these almond crackers! They’re packed with protein and healthy fats from almonds but deliver the crunch of real crackers.
Further Foods Collagen Peptides: Get ready for glowing skin and shiny hair! Further Foods collagen peptides are a keto-friendly supplement that can be added to your favorite smoothie to reverse aging and curb those pesky cravings. It’s made from grass-fed, pasture-raised cows and aids in digestion, too.
Lettuce (Boston, butter, endive, field greens, iceberg, matcha, romaine, and watercress)
Greens (collard, kale, mustard, spinach, Swiss chard, and turnip)
Asparagus, avocados, bok choy, celery, eggplant, herbs, kohlrabi, mushrooms, radishes, rapini (broccoli raab), tomatoes, and zucchini (find recipes for these veggies in our collection of keto side dishes)
Artichokes, broccoli, broccolini, Brussels sprouts, cabbage, cauliflower, cucumbers, fennel, green beans, jicama, okra, snap peas, snow peas, and turnips (see our visual guide to keto vegetables)
Blackberries and raspberries (see our visual guide to keto fruits)
Keto Shopping List For Beginners
Avocados: “Nearly all the calories in an avocado come from fat, and one whole fruit has less than 3 grams of digestible carbohydrate — traits that make it a perfect keto food right off the bat,” Mancinelli says. Plus, avocados are high in fiber, which is missing in a lot of keto diets, a lack that can lead to constipation. They also kick up the potassium, and Mancinelli says they’re kind of perfect.
Spinach and Arugula: Unlike some other high-protein, low-carb diets, large quantities of leafy greens are not fair game on a ketogenic diet, Mancinelli says. Instead, they get counted along with any other carbohydrates that you incorporate. But you’ll want to include them on your keto shopping list because the plan allows for 20-30 grams of carbs per day or less to stay in ketosis, and greens can fulfill that quota. Mancinelli says she likes to make keto-compliant salads with a mix of spinach and arugula “for some spiciness.”
Canned Sardines: High in omega-3 fatty acids and a high-quality source of protein, canned sardines are a tasty keto staple. Plus, Mancinelli points out that they also often come canned in olive oil, providing a healthy dose of fat. She adds: “And they’re ready-to-eat — a claim that few keto foods can make!” Toss a couple on top of that spicy salad you’re working on, and voila: that’s a keto-friendly meal.
What is a good keto shopping list?
- Your Ultimate Keto Diet Grocery List
- Seafood. Thrive Market. Add to cart: Wild salmon, sardines, mackerel, shrimp, crab, tuna, mussels, cod
- Low-carb vegetables.
- Low-sugar fruits.
- Meat, poultry, and eggs.
- Nuts and seeds.
- Dairy products.
- Keto-approved condiments.
What keto to buy for beginners?
Make it easier to stay within the macronutrient framework of the keto diet by steering clear of these foods, Hyman says:
- Beans, peas, lentils, and peanuts.
- Grains, such as rice, pasta, and oatmeal.
- Low-fat dairy products.
- Added sugars and sweeteners.
- Sugary beverages, including juice and soda.
What foods are not allowed on the keto diet?
- Avocado, raspberries, and lemons are keto-friendly fruits when eaten in moderation.
- Star Fruit