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Keto Grocery Food List For Beginners of Foods You Can and Can’t Eat

One of the first questions I get asked as a Keto coach is where can I get a keto grocery food list of what I can eat and what I can’t.

The key to a ketogenic diet is to build ketones. And, the key to building ketones is a mixture of fasting and a diet with at least 70% of your food intake being from fat.

brown bag on a table surrounded by foods bought from a keto grocery list for beginners

This leaves you with about 25% proteins and the last 5% can be an additional 5% of fat or 5% of dark green low carb vegetables like dandelion leaves, kale, spinach, Swiss chard, etc.

The diet has a strict 5% carbohydrate allowance. In general, you can eat from the following food groups: Fats and Oils, Protein, Vegetables and Fruits, Dairy products, Nuts and Seeds, Water and Beverages.

Starting a new diet isn’t easy, especially when you need to eat specific foods and stay away from other types of foods. This keto grocery food list should help you be able to make decisions about what you are eating and shopping for.

Fats and Oils

olive oil is a fat you can eat on the keto diet

Try to get your fat from natural sources like meat and nuts. Supplement with saturated and monounsaturated fats like coconut oil, butter, and olive oil.

Here are some to choose from:

    • Fatty Fish
    • Animal Fat (non-hydrogenated)
    • Lard
    • Tallow
    • Avocados
    • Egg Yolks
    • Macadamia/Brazil Nuts
    • Butter/Ghee
    • Coconut Butter
    • Cocoa Butter
    • Olive Oil
    • Coconut Oil
    • Avocado Oil
    • Macadamia Oil
    • MCT Oil

Protein

Grilled Salmon with Vegetables, Eggs and Sour Cream Sauce

Remember that too much protein on a ketogenic diet is not a good thing.

Choose from the following:

    • Fish. Anything that is caught wild like catfish, cod, flounder, halibut, mackerel, mahi-mahi, salmon, snapper, trout, and tuna. Fattier fish is better.
    • Shellfish. Clams, oysters, lobster, crab, scallops, mussels, and squid.
    • Whole Eggs. You can prepare them in many different ways like fried, deviled, boiled, poached, and scrambled.
    • Beef. Ground beef, steak, roasts, and stew meat. Stick with fattier cuts where possible.
  • Pork. Ground pork, pork loin, pork chops, tenderloin, and ham. Watch out for added sugars and try to stick with fattier cuts.
  • Poultry. Chicken, duck, quail, pheasant and other wild game.
  • Offal/Organ. Heart, liver, kidney, and tongue. Offal is one of the best sources of vitamins/nutrients.
  • Other Meat. Veal, Goat, Lamb, Turkey and other wild game. Stick with fattier cuts where possible.
  • Bacon and Sausage. Check labels for anything cured in sugar, or if it contains extra fillers. Don’t be overly concerned with nitrates.
  • Nut Butter. Go for natural, unsweetened nuts

Vegetables and Fruits

picture of low carb vegetables to eat and have on your keto grocery food list

Dairy products

  • Whole fat unsweetened Greek yogurt
  • Heavy whipping cream
  • Mayonnaise (preferably homemade)
  • Spreadable items including cottage cheese, cream cheese, sour cream, mascarpone, crème fraiche, etc.
  • Soft Cheese including mozzarella, brie, blue, Colby, Monterey jack, etc.
  • Hard Cheese including aged cheddar, parmesan, feta, Swiss, etc.

Nuts and Seeds

  • Fatty, low carbohydrate nuts. Macadamia nuts, brazil nuts, and pecans can be consumed with meals to supplement fat.
  • Fatty, moderate carbohydrate nuts. Walnuts, almonds, hazelnuts, peanuts, and pine nuts can be used in moderation to supplement for texture or flavor.
  • Chia seeds, hemp seeds, pumpkin and sunflower seeds are also low in carbohydrates.
  • Higher carbohydrate nuts. Pistachios and cashews should rarely be eaten or avoided as they’re very high in carbohydrates.

Water and Beverages

  • Water. This will be your staple, go-to source for hydration. You can drink tap, bottled or sparkling water.
  • Broth. Bone broth is loaded with vitamins and nutrients. More importantly, it will kick start your energy by replenishing your electrolytes.
  • Coffee. Improves mental focus and has some added weight loss benefits.
  • Tea. Has the same effect as coffee. Try to stick with black or green.
  • Coconut/Almond milk. You can use the unsweetened versions in the carton from the store to replace your favorite dairy beverage.
  • Diet soda. Try to severely reduce or completely stop drinking this. It can lead to sugar cravings and sometimes insulin spikes in the long run.
  • Flavoring. The small packets that are flavored with stevia are fine. You can alternatively add a squeeze of lemon or lime to your water bottle.
  • Alcohol. Choose hard liquor. if you want to drink alcohol. More beer and wine will be too high carb to consume.Frequent consumption of alcohol will slow weight loss down.

Foods to Avoid

If you are uncertain about any products or food items that might not be keto friendly here is a keto grocery list of things that you should always be on the lookout for and avoid:

picture of cupcakes, powdered chirros, bowl of cereal and donuts are all foods you should avoid on the keto diet

  • Sugar. It’s typically found in soda, juice, sports drinks, candy, chocolate, and ice cream. Avoid sugar at all costs.
  • Grains. Any wheat products, pasta, cereal, cakes, pastries, rice, corn, and beer should be avoided. This includes whole grains like wheat, rye, barley, buckwheat, and quinoa.

    wheat and gluten products are foods to avoid to improve gut health
  • Starch. Avoid vegetables like potatoes, beets and yams and other things like oats, muesli, etc. Some root vegetables are okay in moderation – be sure to read the section on vegetables.
  • Trans Fats. Margarine or any other spreadable replacement butter should be avoided as they contain hydrogenated fats.
  • Fruit. Avoid any large fruits such as apples, oranges, bananas as they’re extremely high in sugar. Some berries can be consumed in moderation – be sure to read the section on fruits.
  • Low-fat foods. These tend to be much higher in carbs and sugar than full-fat versions. Make sure you read the package.


A meal plan for a day could look like this:

  • Breakfast: 2 eggs cooked any way with yolks. Sausage or bacon containing no carbs or sugar.
    a fried egg yolk with half an avocado and some blueberries on a white plate is a good keto diet breakfast
  • Lunch: Chicken with as much skin and oily gooey bits as possible. Steamed spinach or broccoli.

  • Supper: Steak with cheese. Fried mushrooms. Leafy green salad.

Or like this:

  • Breakfast: 2 egg omelet with fried mushrooms, cheese, and chopped parsley.

  • Lunch: A whole duck breast if you can get it or chicken again with as much fatty skin as possible. Leafy green salad.

  • Supper: Hamburger made with high-fat mince on a 90 second keto mug bun or wrapped in romaine leaves.The mince can contain the usual paprika, chopped onions, and garlic if you like, but absolutely no syrup or sugar. Add cheese, tomatoes, lettuce and any other leafy low-carb greens you like.
    Grilled hamburger on a 90-sec keto bun

It will be difficult to change your eating habits, at first, but with meals like those listed above it won’t be long before you enjoy eating a ketogenic diet.

PS. Be sure to join my free healthy online community! Join here.

 

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