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
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.
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
- 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.
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.”
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.
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
***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.
- Heavy Whipping Cream
- Cream Cheese
- 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.
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.