We’ve made this straight forward Beginner Keto Grocery List to help you navigate what foods you can eat on a keto diet.
What foods can you eat on a keto diet? I know it can be confusing, you go to a million different sites and see a bunch of different things. Well, we’ve tried to simplify things for you today with this keto shopping list.
Beginner Keto Shopping List
One thing that you will notice in our beginner keto shopping list is that we stress the importance of getting in whole foods. The majority of your calories should come from nutrient dense whole foods which in vitamins and minerals.
Keto Meats Shopping List – US Wellness Meats
The quality of these foods matter too. Whenever possible, you should strive to eat grass-fed and grass-finished beef, pasture raised chicken and pork, wild caught seafood. We get a lot of our grass-fed beef, pasture raised pork and wild seafood from US Wellness Meats.
US Wellness Meats are super high quality meats and taste delicious! I’ve had some 100% grass-fed ground beef and ribeyes before from other brands and the texture and flavor just weren’t there. With US Wellness meats you get everything! Great taste, great product and competitive price with super markets and other online grass-fed delivery services.
Since hormones and antibiotics are fat soluble and a ketogenic diet is high in fat, it is important to consume higher quality fatty meat. Another alternative if you cannot afford to get grass-fed and grass finished meat is to opt for a leaner cut of beef and add a high quality oil to your meal.
Another reason to eat grass-fed and finished meat and pasture raised pork and poultry goes along the lines of, “you are what you eat.” If you feed your livestock grains, they will have a higher omega 6 (pro-inflammatory) profile and lower omega 3 profile (anti-inflammatory) than if they were traditionally grass and pasture raised.
Keto Proteins Shopping List
We add collagen peptides to our coffee every morning because it’s beneficial for healthy joints, skin, hair, etc. If you use collagen peptides or want to add it to your diet after talking with your health care professional, we recommend Naked Nutrition Collagen Peptides Protein Powder. This product is grass-fed and pasture-raised, and is GMO free, dairy free, soy free, gluten free, and free of growth hormones.
Keto Fats Shopping List
With most of us transitioning from the standard American diet which is high in omega 6 fatty acids, it is important to put a focus on increasing the omega 3 fatty acids in our diet which have anti-inflammatory properties.
Foods and oils which contain Omega 3 fatty acids
- Salmon
- Sardines
- Cod liver oil
- Egg yolk
- Grass-fed and finished beef
- Grass-fed butter
- Grass-fed ghee
- Hemp seeds
- Walnuts
- Chia seeds
- Flax seeds
- Algae
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 where as 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%).
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.
***UPDATE***
SINCE FATS ARE AN INTEGRAL PART OF THE KETO DIET WE DECIDED TO DEDICATE AN ENTIRE POST TO THIS TOPIC, “HIGH FAT FOODS FOR KETO – THE FATTY DETAILS YOU NEED TO KNOW.”
Keto Sweeteners
This is a huge topic out in the keto world. So much so that I wrote a whole post on it which you can read here —–> KETO SWEETENERS.
Here’s the shortened version. Keto sweeteners we use:
- Stevia
- Allulose
- Monkfruit
- Erythritol
- Truvia (Erythritol + Stevia) – also has brown sugar alternatives
- Swerve (Erythritol + oligosaccharides) – also has brown sugar alternatives
Keto Vegetables Grocery List
Most non-starchy vegetables are fair game on a keto diet. There just wasn’t enough room on this little infographic that I made here to list them all LOL. The only non-starchy vegetables you may want to avoid are ones that 1) you are allergic too, 2) you have a sensitivity to (ask me to find out how), 3) don’t agree with you digestively.
***UPDATE! WE’VE ACTUALLY WRITTEN AN ENTIRE POST ABOUT WHICH VEGETABLES YOU CAN EAT ON A KETO DIET. CHECK OUT THE LOW CARB VEGETABLE LISTS HERE ***
Keto Fruits Grocery List
- Berries likes raspberries
- Strawberries
- Blueberries
- Blackberries
- Avocado
- Coconut
- Peppers
- Cucumbers
- Tomatoes
- Olives
- Eggplant
- Lemon
- Lime
- Squash
***UPDATE! WE’VE ACTUALLY WRITTEN AN ENTIRE POST ABOUT WHICH FRUITS YOU CAN EAT ON A KETO DIET. CHECK OUT THE LOW CARB FRUITS LISTS HERE ***
Keto Dairy Grocery List
What dairy products can you consume on a keto diet? We opt for grass-fed grass-finished dairy when possible.
So many people (including myself) have food sensitivities to corn. By consuming grass-fed grass-finished dairy this eliminates the risk of having a reaction to corn like you would if you eat conventional dairy products.
- Cheese
- Heavy Whipping Cream
- Cream Cheese
- Eggs
- Butter
- Sour Cream
- Plain Greek Yogurt
- Nut milks (dairy aisle 🙂 )
- Cottage Cheese
***UPDATE*** WE JUST WROTE A SUPER LONG POST ON KETO DAIRY PRODUCTS. GIVE IT A READ IF YOU’RE LOOKING FOR MORE INFO ABOUT DAIRY ON KETO.
KETO SNACKS GROCERY LIST
Are you a snacker? If so this low carb snack list is for you! We talk about our favorite low carb snacks you can buy (a few knew ones we just tried at KetoCon) and our favorite keto snacks you can make yourself.
Some are super easy to make like fat bombs and others require a little more skill BUT are totally worth it. TRUST US! We like to EAT. Or as I (Lara) always like to say, “I’m a good eater.”
I always end up eating leftover food off people’s plates because I HATE to waste food. Especially leftover brisket. TBT to Terry Blacks in Austin with Faith when I *had* to help her finish her brisket.
It’s a hard life but someone has to do it!
MISC KETO SHOPPING LIST
We also wrote a whole post about Nuts on a Keto Diet and Flours to use on a keto diet that you may find useful.
Beginner Keto Shopping List
Below is a simplified beginner’s guide to eating on a keto diet. This beginner keto grocery list will help you navigate the grocery store.
It’ll help you weed out what foods you can and should not eat on a keto or low carb diet.
If you’re short on time and need to stop at a fast food restaurant, check out our Keto Fast Food List. This low carb fast food guide will give you our top fast food restaurants to eat at, along with what keto fast food options we would get.
The perfect grocery list. I’m so ready for grocery shopping. Thanks for creating this list for us.
Hi Wanda, so glad we could help!
I am excited and committed to reap the health benefits I am active senior I’ve read the research on how keto diet can help with Alzheimer’s and Dementia disease in addition to weight loss. This grandma plans to enjoy the beautiful gift of life taking care of my health
Good for you, Ms. Nellie! I hope it is worth out well for you!
Thank you for the grocery list. It certainly simplifies shopping.
No problem! We hope you enjoy it!
First time with Keto… 31 male – ex- athlete & diesel mechanic. New career – with a 50 hour a week office job,looking to feel great and lose 50 lbs by fall. Any tips or suggestions to aid in my success? Much appreciated!
Hi Jordan – thank you for reaching out. We have a ton of articles on here (https://theketoqueens.com/category/blog/) that you may find helpful. We also wrote a post about starting a keto diet (https://theketoqueens.com/keto-diet/), then we have a keto course that walks you step by step to starting a keto diet (under shop), and if you need individual keto coaching I do that on my other website LaraClevenger.com. Please let us know if you can help in any way.
My husband and I are excited to start this diet. I am lactose intolerant. Is there a list of substitutes for the the dairy products available for the Keto diet? Or maybe a list of substitutes for dairy milk products? I would really appreciate some help please!
Unfortunately we have not created a list yet, but we can! Dairy free substitutions can be coconut milk, or other nut milks for cows or goat milk, coconut cream for heavy whipping cream, ghee for butter if you’re not hypersensitive, coconut oil or any other animal fat for butter should work as well 🙂
can you have fresh (unprocessed) cow’s milk, cream, butter?
Hi Suzette,
I purchase raw milk, butter and cream from a farm down the street. All of it is label by law, not for human consumption. The butter and cream have lower carbs than the milk, so if you drink the milk just be mindful of the carbs. I hope this helps 🙂
Thank you!
Do you have an Instagram account that I can follow? Have just begun the Keto journey with a co-worker.
We do! instagram.com/theketoqueens
Do you have a newsletter? If so I would like to sign up.
Yes, here you go 🙂 https://app.convertkit.com/landing_pages/223015?v=7
Is this diet healthy if you have high cholesterol and also gallbladder stones? I want to do this Diet.
You should always ask your doctor before trying a new diet or exercise regimen. Typically individuals will see a change in cholesterol. This is usually a raise in HDL cholesterol and LDL cholesterol, but a drop in Triglycerides.
Please – someone – HELP! Very new to Low Carb and I keep getting very conflicting info on (particularly) onions and brussel sprouts! One site says limit, another says OK, and another says “AVOID!”
Which is it? Frankly, I am not sure I can EVER give up onions, and have come to rely on brussel sprouts since I had to give up potatoes! If I have to give up BOTH, I make die! 😉
We still eat both onions and brussel sprouts 🙂 As long as you eat them in moderation and keep your over all carb content in your diet low you should still be able to maintain ketosis.
I purchase the 30-day keto fix blueprint.Everything looks great, butis there a grocery list for each week meal plan?
Hi April, the 30 day keto fix isn’t our product so I’m not sure.
Hey y’all have suggestions as far as spices and marinades? I never thought too much of it but many of those items contain lots of sugars and carbs.
I grilled some really good Korean bbq chicken thighs and ate with butter leaf lettuce if anyone is interested in the recipe.
We tend to use all individual ingredients to make our marinades like salt, pepper, garlic powder/fresh garlic, ginger/fresh ginger, paprika, etc and use olive oil/avocado oil and vinegars as bases for the marinades. I hope this helps 🙂
Can u have alcohol?
Juniprr, We recommend moderation and of course ask your health care professional before consuming alcohol, but dry red wines, unsweetened liquors, and some low-carb beers are keto-friendly options.