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Keto Shopping List [Keto Grocery List + Printable PDF]

Keto Shopping List [Keto Grocery List + Printable PDF]

  • November 02, 2020
  • by

For original article click here
keto shopping listKeto Shopping Listketo shopping list

The Ultimate Keto Shopping List – Because navigating the grocery store for the first time on the ketogenic diet can be a little confusing:) This list, infographic & printable PDF will help you through every section – so you’ll know what to grab & what to pass on by.

Keto Shopping List. This keto shopping list for beginners comes with a free keto grocery store printable guide to help you shop for the low carb, ketogenic foods you need for weight loss! Make life easy & grab this ultimate keto diet shopping list that includes keto meal plans, carb counts, simple recipes & easy keto snacks you can buy on Amazon now! Seriously, the best grocery list for beginners! #keto #ketorecipes #ketogenic #lowcarb

Keto Shopping List. This keto shopping list for beginners comes with a free keto grocery store printable guide to help you shop for the low carb, ketogenic foods you need for weight loss! Make life easy & grab this ultimate keto diet shopping list that includes keto meal plans, carb counts, simple recipes & easy keto snacks you can buy on Amazon now! Seriously, the best grocery list for beginners! #keto #ketorecipes #ketogenic #lowcarb

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Here’s the deal y’all – I know what it’s like to be new to the keto diet & be confused & frustrated at the grocery store. You’re busy enough-and you don’t have time to research every food group when you have 20 minutes to get in and get out and go home to cook! It takes time to learn to read labels and learn what is & isn’t low carb – I’m here to help.

A quick run to the grocery store can escalate into a full-blown nightmare – especially if you’re new to the keto diet or you’re looking to re-stock your kitchen. I’m hoping this keto shopping list, infographic & printable PDF will make your life a little easier and a lot less stressful.

Keto Shopping List – Tips

Don’t Buy Everything!

It’s tempting when you start a diet to make a grocery run and end up spending way more than necessary! (Trust me, I’ve been there!) Check your pantry before you go. You probably have a few of these items in your cabinets right now. And you do not need everything on this list! In fact – if you’re new – I’d skip the specialty baking products – it is easier in the beginning to keep things as simple as possible.

Once you have your pantry and fridge stocked you’ll have everything you need to make fabulous, healthy low carb recipes for every meal.

Healthy Fats

Make sure you’re eating plenty of healthy fats. Here’s a quick rundown of the fats to use and the ones to avoid.

Saturated Fats: Butter, coconut oil and ghee are all saturated fats and you do need to include these in your diet.

Monounsaturated Fats: Olive oil, avocado oil – more healthy fats to include!

Trans Fats: Avoid anything hydrogenated like Crisco or margarine – these have been linked to heart disease.

Remember to avoid canola, corn and soy oils.

Avocado Oil Rich with antioxidants and vitamins, use avocado oil to grill, roast, saute and make dressings & marinades

Coconut Oil

Flax Oil

Grass-fed Butter

Ghee

Macadamia Oil

MCT Oil – MCT = Medium Chain Triglycerides – You’ll see this oil in all kinds of keto recipes because it contains zero carbs, 14 grams of healthy fats, and research has shown that MCT Oil promotes ketosis & helps with weight loss. Use code WTYM for 15% Off Perfect Keto MCT Oil

Protein

Select grass-fed, organic & pasture-raised meat when you can – grass-fed contains more healthy omega-3’s & antioxidants and fewer hormones. Select the highest quality meat you can afford.

Beef: Ribeye, Roast, Ground Beef

Lamb

Pork: Pork Chops, Pork Tenderloin, Ground Pork, Pork Loin, Ham, Bacon

Deli

Chicken

Corned Beef

Pastrami

Prosciutto

Pepperoni

Salami

Roast Beef

Turkey

Poultry

Go for darker meat when selecting poultry. Organic is best if you can swing it! Stock up on eggs-they are loaded with protein & have ZERO carbs.

Chicken

Hen

Quail

Turkey

Duck

Eggs

Fish

Choose the fattier, wild caught fish when selecting fish. It will have less chemicals, hormones and dyes that are added to farm-raised fish.

Anchovies

Bass

Catfish

Cod

Halibut

Flounder

Red Snapper

Sardines

Salmon

Trout

Tuna

Tilapia

Mackerel

Mahi Mahi

Orange Roughy

Shellfish

Abalone

Caviar

Crab (Go for the Real! Not Imitation)

Clams

Lobster

Mussels

Octopus

Oysters

Scallops

Shrimp

Snails

Squid

Vegetables

A good rule of thumb is to go with the vegetables that grow above ground to stay in the low carb zone. Sautéed in coconut or avocado oil to add in healthy fats, low carb veggies make fabulous side dishes that are super easy to prepare.

Stay away from potatoes & sweet potatoes-One baked potato contains 54 Net Carbs & one sweet potato has 20 Net Carbs!

  • Asparagus
  • Broccoli
  • Bell Peppers
  • Boy Choy
  • Brussels Sprouts
  • Cabbage
  • Cauliflower
  • Celery
  • Collard Greens
  • Cucumbers
  • Eggplant
  • Green Beans
  • Jalapeño Peppers
  • Lettuce: Boston, Endive, Field Greens, Iceberg, Romaine
  • Kale
  • Mushrooms
  • Mustard Greens
  • Okra
  • Onions
  • Peppers
  • Radishes
  • Scallions
  • Snap Peas
  • Spaghetti Squash
  • Spinach
  • Swiss Chard
  • Tomatoes
  • Turnip Greens
  • Zucchini

Save Money On Keto Food

Save money shopping for low carb foods at Thrive Market! They are on a mission to make the best healthy foods and products affordable & accessible to everyone.

Fruit

Most berries & fruits are high in carbs so they’re off limits on the keto diet. (One banana contains 25 grams of carbs!) However, there are a few low carb options you can enjoy & remain in ketosis.

  • Avocado: 2g Net Carbs per 1/2 Avocado
  • Raspberries: 3g Carbs per 1/2 Cup
  • Blackberries: 4g Carbs per 1/2 Cup
  • Blueberries: 6g Carbs per 1/2 Cup
  • Lemon: 5g Carbs per Lemon
  • Lime: 7g Carbs per Lime
  • Strawberries: 6g Carbs per 1/2 Cup

Baking – Low Carb Flour

You may be surprised to learn that you can make TONS of fabulous baked goods Keto-friendly- We’re talking pancakes, muffins, cookies, breads, pizza dough-ALL THE GOOD STUFF! Here are a few of the most widely used flour substitutes & keto baking necessities.

Blanched Almond Flour or Almond Meal

Both are made from ground almonds, so what’s the difference? Well, the almond meal contains the skin of the almond, while blanched almond flour is made after the skins are removed. Some folks can tell a significant difference in taste and texture; some say they can’t tell the difference. If you’re new to low carb baking, my best advice is to stick to what the recipe calls for to see where your preference lies.

Coconut Flour

Coconut flour is a gluten-free, low carb, high-protein swap for traditional all-purpose flour. Coconut flour can be a little tough to master when you’re a beginner – it tends to have a drying effect on baked goods.

Ground Flaxseed

Flaxseed (also known as linseed) is another grain-free flour that is becoming more popular every day. Flaxseed contains heart-healthy omega-3 fatty acids as well as a decent amount of dietary fiber (1.9 grams per tablespoon), which will help you improve digestion.

Psyllium Husk

This is one of those must-have special ingredients that you’ll wish you had on hand. Psyllium Husk is a gluten-free, grain-free binder and thickener. Use psyllium husk powder in loaves of bread and muffins to get the “tastes like the real thing” style consistency and texture.

Baking Staples

Gluten Free Baking Powder

Cacao Powder

Baking Chocolate

Sugar Free Chocolate Chips

Maple Extract

Pink Himalayan Sea Salt

Xanthan Gum

Soup Staples

Beef Bone Broth

Organic Chicken Broth

Keto Mushroom Soup

Sweeteners

Replace sugar with an all natural, sugar-free sweetener. You can choose from liquid, granulated and confectioners (powdered). Here are a few favorites.

Erythritol Powdery sugar alcohol that’s found in many foods naturally. Erythritol is low in calories with a glycemic index of zero, It is not as sweet as sugar so you may have to use a little more to get the effect.

Powdered Erythritol

Stevia Stevia is a natural sweetener that comes from the leaves of the stevia plant. It has zero calories and zero carbs, is available in both a liquid and a powder – is 200X sweeter than table sugar without raising blood sugar levels. On the glycemic index Stevia comes in at 0.

Stevia Powder

Liquid Stevia

Swerve This all-natural, no calorie combo of erythritol, citrus flavoring, and oligosaccharides is becoming more popular for baking because you can brown & caramelize it JUST LIKE CANE SUGAR!

Plus, you can sub it for sugar cup for cup-which takes a lot of guesswork & math out of the kitchen. (We love that!) Disadvantage? Contains a small number of carbs

Monk Fruit Made from Monk Fruit this natural sweetener is low calorie with a zero glycemic index score. 300 times more potent than sugar-a little goes a long way-plus there’s no bitter aftertaste.

Brown Sugar Swaps

Sukrin Gold

Truvia Brown Sugar Blend 

Brown Erythritol 

Pure Vanilla Extract

Dairy

If allergies aren’t an issue, you can include some dairy – keep in mind raw and organic are the healthiest. Avoid low-fat versions and milk. Milk is high in sugar & the carbs add up fast!

Butter

Heavy Cream

Unsweetened Almond Milk

Coconut Milk

Full-fat, unsweetened Greek Yogurt

Cottage Cheese

Cream Cheese

Sour Cream

Mayonnaise

Blue Cheese

Buffalo Mozzarella

Brie

Aged Cheddar

Colby

Feta Cheese

Goat Cheese

Mozzarella

Parmesan

Provolone

Ricotta

Swiss

Spices

Add flavor to your keto meals with spice! Here are a few commonly used spices you’ll want to have on hand.

Basil

Cinnamon

Cayenne Pepper

Chili Powder

Crushed Red Pepper

Cumin

Ginger

Garlic Powder

Italian Seasoning

Rosemary

Sage

Sea Salt

Turmeric

Oregano

Paprika

Pepper

Nuts & Seeds

Nuts & seeds can be enjoyed as a snack especially Brazil Nuts, Macadamia Nuts, & Pecans, but be careful not to eat too many. Avoid the salted, glazed, and spiced varieties that have added sugars.

Almonds

Brazil Nuts*

Hazelnuts

Macadamia Nuts*

Pecans*

Pine Nuts

Chia Seeds

Pumpkin Seeds

Sesame Seeds

Sunflower Seeds

Walnuts

*Lowest amount of carbs per serving

Nut Butter

Almond Butter

Peanut Butter

Perfect Keto Nut Butter

Keto Snacks

If you have the munchies or need a midnight snack there are plenty of low carb snack recipes you can make – with little effort. Keto Fat Bombs kept me from giving up many, many times. Here are a few solid keto snacks to buy.

Keto Bars

Atkins Peanut Caramel Cluster Bars

Perfect Keto Bars

Whisps Cheese Crisps

Quest Protein Chips Sour Cream & Onion

Low Carb Granola Original

Sunflower Seeds

ChocZero Almond Bark

Sugar Free Soft Caramels

Pork Rinds

4505 Chicharrones

Quest Chocolate Chip Cookie

Moon Cheese

Oloves

Pearls Olives To Go!

Keto Krate I look forward to my Keto Krate box every month! They send a variety of (full sized) keto snacks and coupons.

Sauces

Apple Cider Vinegar

Avocado Mayo

Ketchup (No Sugar Added)

Balsamic Vinegar

BBQ Sauce

Hot Sauce

Salad Dressings

Add healthy fats and flavor to your salads: look for Avocado Oil, Olive Oil, Walnut Oil and MCT Oil based dressings with natural herbs and spices – without added sugars.

Primal Kitchen Organic Ranch Dressing

Blue Cheese Dressing

Italian Dressing with MCT Oil

Tessemae’s Organic Creamy Caesar

Organic Balsamic Vinaigrette

Lemon Garlic Dressing & Marinade

Drinks

Water

Your #1 go-to is H20! Add lemon, lime, cucumber slices to add flavor or use a sugar-free water enhancer – Try to drink at least 8 8-oz glasses of it per day.

Stur Sugar-free water enhancer – Zero calories – Sweetened with Stevia

Coffee

Yes! But again, no sugar. Heavy cream or Half & Half work as low carb swaps for creamer. Bulletproof Coffee is another fabulous option that’s filling & will give you extra energy.

Keto Coffee

Tea

Most varieties of tea are keto-friendly: Green, Black, Mint, Herbal.

Unsweetened Almond Milk

Dairy-Free milk alternative with no added sugar or carbs-0 net carbs per cup!

Bone Broth

Sip on nutrient-filled Bone broth to hydrate and to help ward off symptoms of the keto flu. Bone broth is full of healthy nutrients and electrolytes! Kettle & Fire has a fabulous 100% Grass-fed Bone Broth made with all organic ingredients that tastes amazing.

Alcohol

Avoid liquid bread, AKA Beer. Even most low carb brands have too many carbs to be considered. BUT if Beer is your thing & you can’t help yourself, Budweiser Select (1.9 Carbs) & Rolling Rock Green Light (2.4 Carbs) are good low carb options

Wine – Dry Red & White Wines range from 4-5 net carbs per glass

Liquor: Vodka, Whiskey, Gin, Tequila, & Rum all come in at 0 Carbs – Beware of the Mixers! Remember juice is off limits so drink it straight or with Sparkling Water

Read More: Keto Cocktails & Low Carb Alcohol: Ultimate Guide To Drinking On The Keto Diet

This keto shopping list for beginners comes with a free keto grocery store printable guide to help you shop for the low carb, ketogenic foods you need for weight loss! Make life easy & grab this ultimate keto diet shopping list that includes keto meal plans, carb counts, simple recipes & easy keto snacks you can buy on Amazon now! Seriously, the best grocery list for beginners! #keto #ketorecipes #ketogenic #lowcarb

This keto shopping list for beginners comes with a free keto grocery store printable guide to help you shop for the low carb, ketogenic foods you need for weight loss! Make life easy & grab this ultimate keto diet shopping list that includes keto meal plans, carb counts, simple recipes & easy keto snacks you can buy on Amazon now! Seriously, the best grocery list for beginners! #keto #ketorecipes #ketogenic #lowcarb

Grab the Black & White version of the List Here!

Click Me to Download the Printable!

Grab the Printable Color Keto Shopping List Here!

Keto Shopping List

Keto Shopping List

Print The Infographic Here

Did I Miss Anything?

Do you have enough information to avoid a keto confusion at the grocery store?

Or do you have more questions?

Either way, please let me know by leaving a comment below! 

More Keto Diet Resources & Healthy Tips You Need

Save Money & Shop Online with Thrive Market

6 Super Easy Keto Chaffle Recipes

21 Must-Have Keto Bread Recipes

Easy Crockpot “Crack” Chicken Recipe

Slow Cooker Mississippi Pot Roast

Easy Low Carb Shredded Chicken Chili

Easy Keto Bacon Cheeseburger Casserole

Total Keto Diet For Beginners: How To Meal Plan Your Weight Loss On The Keto Diet + Keto Tips

The Best Keto Recipes & Easy Meal
Ideas For Breakfast, Lunch, Snacks, Dinner & Dessert

Best Keto Shortbread Cookies Recipe

Don’t Forget To Save or Share!

This keto shopping list for beginners comes with a free keto grocery store printable guide to help you shop for the low carb, ketogenic foods you need for weight loss! Make life easy & grab this ultimate keto diet shopping list that includes keto meal plans, carb counts, simple recipes & easy keto snacks you can buy on Amazon now! Seriously, the best grocery list for beginners! #keto #ketorecipes #ketogenic #lowcarb

This keto shopping list for beginners comes with a free keto grocery store printable guide to help you shop for the low carb, ketogenic foods you need for weight loss! Make life easy & grab this ultimate keto diet shopping list that includes keto meal plans, carb counts, simple recipes & easy keto snacks you can buy on Amazon now! Seriously, the best grocery list for beginners! #keto #ketorecipes #ketogenic #lowcarb

Today’s Quote: “Start where you are. Use what you have. Do what you can.” – Arthur Ashe

For original article click here

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