Keto Grocery List For Beginners

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If you’re new to a ketogenic diet, you’ll quickly find out that there’s a lot of information to learn! I have put together a lot of easy keto resources over the years, such as ahow to start keto guide,keto beginner tips, a helpfulketo flu guide, an easymacro calculator, and evencustom keto meal plans. But some of the most popular questions that come up are, “What should I put on my keto shopping list?” and “Where can I get a keto food list for beginners?” Thisketo grocery listis the answer!

This keto grocery list provides a general idea for what to look for in the store, so you can get started with keto ASAP. If you need more in-depth info on foods in your keto shopping list, such as grams of net carbs and serving sizes, my printable list oflow carb foodsis a great resource to bookmark as well (that one is more comprehensive, whereas the one on this page is more useful to just get started).

You can find the full keto food list for beginners in this post, or use the button below to get a printable version sent to you via email. Let’s go grocery shopping!

What To Put On A Keto Shopping List?

The main categories and store sections for a keto shopping list are meat, poultry, and fish; low carb vegetables; eggs and full-fat dairy; and healthy fats and oils.

I’ve also included pantry foods, snacks, and some links to keto-friendly foods you can order online. The main thing to focus on is lownet carbs,但如果你的目标是减肥,你的我ntake of calories and othermacros(these are carbohydrates, protein, and fat) will play a role as well.

Meat, Poultry & Seafood

Meat is a staple on a keto grocery list — it naturally contains zero carbs, and helps meet your daily protein needs in a delicious way.

1. 鸡–鸡breastis the most versatile, but dark chicken meat, likechicken thighsordrumsticks, has higher fat content for keto.
2. Beef– Any cut of beef can be keto-friendly. However, fattier cuts (or ground beef with a higher fat ratio) will keep you satisfied for longer. Choose grass-fed beef for added nutrition, if you can.
3. Pork–Bacon,pork chops, roasts,pork tenderloin, and more. Pork is a great meat choice for a keto friendly grocery list.
4. Fish– Much like beef and chicken, the most keto-friendly fish has more fat. Fatty fish likesalmon(orsmoked salmon or lox), sardines, tuna, andcodare great choices that are rich in omega-3 fatty acids, but you can fit any fish into a keto diet.
5. Seafood– Besides fish, other seafood is keto as well, includingscallops,龙虾,crab,shrimp, etc.
6. Other Meats– Lamb, bison, organ meats, or game meats are all great.

Fresh Produce

Fresh produce, includingketo fruitandlow carb vegetables, is essential for a clean keto shopping list. Produce is packed with nutrients, vitamins, minerals, and fiber that will keep your diet balanced. It can even help you avoidketo flu.

Leafy Greens

1. Lettuce
2. Kale
3. Spinach
4. 白菜
5. Cabbage

Non-Starchy Vegetables

A good rule of thumb is most veggies that grow above ground are okay, but there are some exceptions — get the fullketo vegetables list here!Here are the most popular options:

1. Asparagus
2. Bell Peppers
3. Broccoli
4. Brussels Sprouts
5. Cauliflower
6. Cucumbers
7. Eggplant
8. Garlic
9. Green Beans
10. Mushrooms
11. Onions
12. Radishes
13. Spaghetti Squash
14. Zucchini

Low-Sugar Fruits

1. Avocado
2. Blackberries
3. Blueberries
4. Lemons
5. Limes
6. Olives
7. Raspberries
8. Strawberries
9. Tomatoes

Fresh Herbs

All fresh herbs are up for grabs — and make your food so flavorful! Here are some ideas to get:

1. Basil
2. Chives
3. Dill
4. Mint
5. Oregano
6. Parsley
7. Rosemary
8. Sage
9. Thyme

Eggs & Dairy

If you’re looking to make a cheap keto grocery list,eggsare the perfect way to supplement your meat intake. The right kind of dairy products, includingketo milkandcheese, will also add delicious fat, protein, and flavor to meals.

1. Eggs– Pastured eggs are ideal for the most nutrients, but any kind will do.
2. Cheese– Most cheese is keto, but prioritize hard, whole milk cheeses because they contain fewer carbs. (Cream cheese is also low carb.) Get the fullketo cheese list here.
3. Heavy Cream– This is one of the best keto milk swaps because it has a higher fat content.
4. Almond Milk– A neutral-flavored milk that works perfectly in recipes. Get an unsweetened variety, or make your ownhomemade almond milkfrom almonds and water.
5. Coconut Milk– Another great keto milk alternative. Get it canned or in a carton, unsweetened.
6. Sour Cream–Sour creamis great for a topping on its own, or in sweet or savory recipes.
7. Full-Fat Yogurt– Yogurt does have some carbs from the lactose, but can be enjoyed in moderation if you choose a full-fat, unsweetened variety (or plain Greek yogurt). You can alsomake your own keto yogurtfor even less carbs.

Fats & Oils

Keto requires more fat intake than many diets. On keto, fat helps you feel full and makes every dishdelicious. It’s an essential component of any keto food list for beginners (and experts, too)!

1. Butter Or Ghee– Ideally from grass-fed cows.
2. Coconut Oil– Refined or unrefined works. Great infat bombs!
3. Avocado Oil– Has a neutral flavor and high smoke point, which makes it ideal for sauteing.
4. Olive Oil– Delicious on its own, for sauteing, or made intodressing.
5. MCT Oil– Great for adding tobulletproof coffeeand smoothies.

Pantry Ingredients

Keto isn’t all focused on fresh foods… lots of shelf-stable ingredients can fit on a keto diet shopping list.

1. Keto Flours–Almond flourandcoconut flourare some of the best low carb options. (Choose from hundreds ofalmond flour recipesandcoconut flour recipesto make with them!) You can also get keto baking mixes online, likeketo bread mixorpancake mix.
2. Keto Sweeteners– Getmonk fruit,allulose, orerythritol. They’re totally keto and taste great. (Learn more about the different开云体育手机登陆平台 , so you can choose the best ones.)
3. Keto Syrups– Traditional honey and maple syrup are not keto-friendly, but you can useketo maple syrupandketo honeyfor recipes and toppings, in the same way you’d use the regular versions. (Read the reviews to see how good they are!)
4. Dried Herbs & Spices– Most seasonings are keto if you avoid fillers. Salt and pepper, cinnamon, ground ginger, garlic powder, onion powder, and paprika are all delicious choices. Avoid anything with sugar or starch in the ingredient list.
5. Condiments– Use ones that are naturally low carb, such as vinegar, high-fat dressings,mayonnaise, mustard, andsalsa.
6. Coffee & Tea– As long as you avoid added sugar and fillers,teaand coffee are low carb! You can even orderketo at Starbuckswhen you’re out and about. If you like yourketo coffee drinkssweet, you can addketo coffee syruporketo honey.
7. Protein Powders– Usecollagenfor smoothies and/or baking, and gelatin for thickening and specialketo desserts.
8. Broth,Bone Broth& Soup– Any kind of broth is naturally low carb, but vegetable broth will be higher in carbs than chicken or beef.
9. Cocoa Powder & Sugar-Free Chocolate Chips– Use unsweetened cocoa powder andsugar-free milk, white, or dark chipsfor all your keto baking.
10. Extracts– All are naturally keto (vanilla, fruit, mint, etc.) I often use these to impart a fruit flavor into desserts, likeketo apple pie.

Snacks

Not everyone adds snacks to a keto grocery list for beginners, but it can make this lifestyle easier! Go with more natural options with no white flour or sugar and fewer fillers, when possible. Some of these are available at the grocery store, while others may be best to order online.

You can now find more keto snack options than ever, including:

1. Keto Bars– Chooselow carb barswith clean ingredients.
2. Meat Snacks–Keto jerky,meat sticks, andpork rindsall capture meaty flavor with minimal carbs.
3. Nuts & Seeds– Including almonds, pecans, walnuts, brazil nuts, otherketo nuts, sunflower seeds, pumpkin seeds, sesame seeds,hemp seeds, flax seeds, and chia seeds. Macadamia nuts have the best macro ratio for the keto diet, with the lowest net carbs and the highest (healthy) fat content. Be careful with cashews, which are higher in carbs.
4. Nut Butters– Try aportable varietyfor easier portion control. If you buy it at the store, watch for sugar in the ingredients, and enjoy it onketo bread.
5. Cereal– Cereal is rarely keto, butsome brandsare!
6. Chocolate– Always choosesugar-free varieties使用开云体育手机登陆平台 .

You can also make a lot of homemade酮小吃食谱, likeketo crackers, easy peelboiled eggs,cheese crisps,kale chips, andketo granola bars.

What To Avoid On Your List

Now that you know what to put on your low carb shopping list, it’s just as important to be aware of what to avoid. Check labels and watch for these things to skip:

• Grains– Including anything with wheat (and white flour!),rice, oats, and all other grains. Watch for flour and other starches added to many dry pantry items and even canned goods, like soups.
• Starchy Veggies– This includes corn, potatoes, most root vegetables, and legumes (most beans, except green beans are okay). The低碳水化合物蔬菜列表has a more detailed list of what to avoid with these.
• Most Fruit–Low carb fruits, like berries, are fine, but most fruits are too high in carbs for a keto diet.
• Regular Dairy Milk– Due to the lactose (a form of sugar) in it,milk is not keto. But, you can still enjoy cream, almond and coconut milk.
• Bread and Baked Goods– These will contain wheat or sugar, or both.
• Candy and Sweets– Again, these have sugar you’ll want to avoid. You can make your own using开云体育官方下载 .
• Processed Ingredients– Keto isn’t just about macros, it’s also about eating cleaner, real food. Watch for artificial preservatives, or as a rule of thumb, avoid most ingredients you can’t pronounce.
• Anything With Added Sugar– Read labels on anything that has a label. Condiments and things that come in a box are notorious for having sugar added.

Conclusion: Keto Grocery List For Beginners

Building a keto grocery list is easy, and it looks a lot like creating a regular one. Take note of keto foods you have on-hand, use them in upcoming recipes, and add all the missing components. Use the beginner keto food list above to get you started!