The Fuel-Good, Keto-Happy Shopping List for Beginners
- August 17, 2020
It’s easy to get intimidated when starting a new diet. A common bump in the road is often not knowing where to begin. But if you’re here, you’ve got the first step down: listening to your body and starting the search on how to improve your health and well-being!
One of the best ways to feel comfortable in your new routine is with a bona fide shopping list that’s easier to recall than your own phone number. This is a staple for any beginner who needs a foundation of delicious snacks and reliable go-to recipes. Especially with the keto diet.
You’ve probably been hearing a lot of buzz around the keto diet. But is transitioning to this new diet really worth the change? Like any other diet, keto requires discipline and dedication, but it also has very specific requirements of being low-carb, moderate-protein, and high-fat.
Standard Ketogenic Diet
There are different versions of the ketogenic diet, and our version will be focused on the standard ketogenic diet (SKD): very low-carb, moderate-protein, and high-fat. It typically contains 70-80 percent fat, 10-20 percent protein, and only 5-10 percent carbs. For a 2,000-calorie diet, that’s 167 grams of fat, 100 grams of protein, and 25 grams of carbs. Note that if you’re trying to lose weight, you may need to eat fewer than 2,000 calories per day. Consult with a doctor or nutritionist to see what’s right for you.
A new diet is a disruption in your normal, everyday routine — but if you keep thinking of your new routine as a “hassle,” then your new lifestyle will also feel like one. And where’s the fun in that?
Our simple shopping list is based off of delicious recipes that’ll launch your keto journey beyond the first week. It keeps to the basics, so you’ll feel confident and inspired to keep going — on your own terms. Once you gain momentum and settle into a routine, you’ll find the transition a lot easier than you think.
Before you start shopping, clear out any tempting carb-heavy items in your fridge and pantry, such as sugar, processed foods, breads and grains, starchy vegetables, and caloric sweeteners such as honey, jams, jellies, agave nectar, and so on.
Listed below are the ingredients that make up a keto beginner’s grocery basket for our go-to keto recipes. We recommend doubling up on the produce and proteins so you can whip up your own creations at home!
- green cabbage
- green onions
- white onion
- red bell pepper
- romaine or leaf lettuce
- cherry tomatoes
- boneless, skinless chicken breasts
- ground beef
- breakfast sausage
Eggs and dairy
- cream cheese
- plain, whole-milk yogurt
- bleu cheese
- salted butter
- chicken broth
- coconut cream
- almond flour
- soy sauce
- vanilla extract
- cocoa powder
- monk fruit extract
- almond butter
Spices and oils
- garlic powder
- ground ginger
- coconut oil
- sesame oil
- sesame seeds
- avocado oil
These five recipes are simple, easy to prepare, and packed full of flavor — leaving you completely satisfied after every meal. You might also recognize some of them as ones that you’re already eating at home (just with fewer carbs).
We wanted to make sure these recipes were familiar, cost-effective, and a smooth transition into the keto lifestyle. Keep reading for a sneak peek into the recipes and how they taste! For the full recipes, download our guide.
Pro tip: Each recipe is set up to make two servings, except the fat bombs, which makes four. For those of you who love meal prepping, we’ve got you covered. Simply double or triple the recipes, prep them on a weekend, and never look back.
1. Creamy garlic mushroom chicken
This dish makes an excellent dinner! You can whip it up in 30 minutes, or prepare it ahead of time and freeze it for up to one month before use.
This delicious dish is so creamy and versatile — get ready for flavors of garlic and mushroom to fill each bite! I also got to save time and money by pairing this with zucchini noodles, instead of making an additional keto-friendly dish. My family isn’t keto or low-carb, but they loved it, especially my 2-year-old picky eater. It’s safe to say this easy-to-make, low-carb hit will definitely be in my meal planning rotation!
Calories: 365.4 per serving (serves 2)
Although this diet may be beneficial for some people, there are side effects you may encounter a few days into eating keto. One of them being the “keto flu.”
For many people, these symptoms only last a few days, not like a real flu. However, if they continue past that or you don’t feel well, listen to your body and stop the diet.
Some of the symptoms people tend to experience are:
- low energy and mental function
- increased hunger
- digestive discomfort
- decreased exercise performance
- low libido
These symptoms are a sign that your body is transitioning and getting used to being in ketosis.
To combat these symptoms (or minimize them), easing into the diet might be a good place to start.
You could try carb cycling two to three days per week until you’re fully ready to approach the keto diet. Some people end up sticking with carb cycling because they feel it’s beneficial for them. But everyone is different — so just be mindful of your body and what works best for you.
Keto Flu and Electrolytes
As you increase your water intake and drop water weight, your electrolytes may swing out of balance and increase the intensity of your symptoms. To counter this, drink bone broth for sodium, eat sliced dried apricots with yogurt for potassium, or a piece of dark chocolate for magnesium.
Did you know the ketogenic diet has been around for almost 100 years and was originally created for people with epilepsy by researchers at Johns Hopkins Medical Center?
Alongside helping those with epilepsy, there are many other benefits of the keto diet. It’s been known to reduce the risk for type 2 diabetes, by reducing hormones like insulin. Insulin plays a key role in the development of not only diabetes but a plethora of other health problems, like cardiovascular disease and stroke.
By following this particular way of eating, you may see improvements in your blood pressure, insulin secretion, and postprandial glycemia. Of course, more research still needs to be done on the long-term health effects of the keto diet.
Another benefit of the keto diet is weight loss — which may happen quicker than you’d expect if you’re having trouble with weight management. And this diet is one that won’t leave you opening up your fridge multiple times, in search of foods that contain empty calories or processed ingredients.
Speak with your doctor or work with a dietitian to find out if the keto diet is right for you.
Who shouldn’t be on the keto diet?
It’s always important to check with your doctor before starting any extreme diet. The following people should not go on a keto diet:
- pregnant women
- women who are breastfeeding
- people on medications that may cause hypoglycemia (low blood sugar) such as insulin, sulphonylureas, and glinides
- people with gallbladder issues
- endurance athletes
Natalie Olsen, RD, LD, ACSM EP-CAnswers represent the opinions of our medical experts. All content is strictly informational and should not be considered medical advice.
Now that you understand the benefits of the keto diet and what to expect, download our guide (full recipes and shopping list included) and use our tasty recipes to kick-start your new lifestyle.
These ingredients were selected for flexibility, affordability, and ease — meaning if you want to whip up your own nutritious, keto-friendly recipes, you can! As long as you stick to this shopping list, your meals can be keto-friendly.
Scramble a couple of eggs and fry up a few pieces of bacon for a quick breakfast option. Or if you have a little more time, make an omelet, packed with vegetables and protein! For lunch, try your own version of baked chicken breasts with cheesy cabbage. You can also try any of these 10 keto-friendly recipes, many of which use ingredients from our shopping list!
Once you get the hang of eating keto, we encourage you to create your own recipes. The best way to stick to a diet is to make it enjoyable — but more importantly totally yours. The possibilities are endless now that you have the tools. Good luck and happy keto-ing!
Ayla Sadler is a photographer, stylist, recipe developer, and writer who has worked with many of the leading companies in the health and wellness industry. She currently resides in Nashville, Tennessee, with her husband and son. When she’s not in the kitchen or behind the camera, you can probably find her toting around the city with her little boy. You can find more of her work here.