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.
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.
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.
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
- Cod liver oil
- Egg yolk
- Grass-fed and finished beef
- Grass-fed butter
- Hemp seeds
- Chia seeds
- Flax seeds
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.
This is a huge topic out in the keto world. So much so that I wrote a whole post on it which you can check out here.
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.
I could just go on and on about what foods you can eat on a keto diet, but to spare you a bunch of words you can check out this awesome Beginner Keto Grocery List below 🙂
- Berries likes raspberries
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.
- Heavy Whipping Cream
- Cream Cheese
- Sour Cream
- Plain Greek Yogurt
- Nut milks (dairy aisle 🙂 )
- Cottage Cheese
Beginner Keto Shopping List