The Keto Grocery List [Beginner-Friendly!]

Shopping for Keto-Friendly foods doesn’t need to be complicated. It’s mostly just about understanding the basics. The TWO Fundamental Concepts of the Keto Diet are: Decrease Carbohydrates and Increase Healthy Fats.

DECREASE CARBS

In order to get into keto properly we must significantly decrease our carbohydrate intake. Ideally we are aiming for a total of 20-30grams of Carbs per day Total. This automatically eliminates carb-heavy foods such as bread, pasta, pastries, rice and potatoes.

Increase Healthy Fats

Most of the time we don’t include enough healthy fats into our diets. Healthy fats have been proven to be so important to our health, especially our brains. Things like Olive Oil, Avocados, Full-Fat Dairy and Fattier Cuts of Meat and Fish.

What to Buy at the Grocery Store

Meat & Fish

Focus on purchasing fattier cuts of meat such as ribeye instead of striploin and fish rich in omega 3’s such as mackerel, herring or salmon. If possible, purchase grass-fed beef and veggie-fed/free-run chicken. These have been shown to have higher ratios of nutrients and fat ratios compared to their grain-fed counterparts.

Dairy [low-carb and high fat]

‘Low-Fat’ Dairy can actually be very high in Carbs. Whereas Full-Fat is very low. Opt for Full Fat Dairy such as traditional full-fat cheeses, cream, and butter.

Eggs

Eggs are the perfect Keto Food! Try to get free-run eggs, ideally the chickens would have been veggie-fed.

Vegetables [low-carb]

All Vegetables are great for Keto! However some may fit into your daily carb limit easier than others. We call these low-carb vegetables. Examples of great low-carb options are Leafy Greens, Cauliflower, Zucchini , Brussel Sprouts and more. Most veggies are high in fiber and often won’t kick you out of ketosis, however you should be cautious of eating too much high carb veg such as tomatoes or corn.

Fruit [low-carb]

Fruits are a little tricker, a lot of fruit are high carb. However fruits that are low-carb include; Berries, watermelons, avocados, lemons, limes and olives. Once you’re about 6 months into keto you can generally start introducing more carbs in the form of fruit into your diet without issues. However in the beginning if you don’t stick to your carb limits, it will be trickier for you to get into proper keto.

Nuts & Seeds [low-carb]

Most popular options include; pecans, macadamia nuts, walnuts, flax seeds, chia seeds, almond butter, pumpkin seed butter etc.

Fats & Oils

Fats and Oils are an important part of the Keto Diet. However it is also important to focus only on Healthy Fats. This includes options like Olive Oil, Coconut Oil, and MCT Oil. Also things like Avocado Oil Mayonaise are great options.

Keto-Friendly Snacks

When choosing snack options we want to stick to those that are low-carb and/or high fat. Some examples include Guacamole, Cheese & Nuts, Pickles, Dark Chocolate, Jerky etc.

For the Whole List and lots More Options, Download our FREE Keto Grocery List.