Ketogenic Diet Shopping List

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The Ketogenic Diet Shopping List

When creating your ketogenic diet meal plan, you’ll want to keep all the ingredients you can use in mind. Here’s a Ketogenic diet shopping list with the basic ingredients you can build your meals with.

You can add spices, salt and pepper to give the ingredients flavor, but always be mindful of the carb count in spices. I’ve listed some of the most popular spices and their carb counts for convenience.

 


Check out our Ketogenic Diet Must-Haves List

Products You’ll Want to Add to Your Ketogenic Diet Pantry


Protein, Meat & Poultry on the Ketogenic Diet:

Choose grass fed animal foods because it has a better fatty acid profile. Choose organic, free range eggs if possible. Fattier cuts of meat are better because they contain less protein and more fat. These are excellent protein options keto diet shopping list.

 

Vegan Protein Options for a Ketogenic Diet Shopping List:

Peanut butter
Tempeh – watch carb count
Tofu – watch carb count
Edamame – watch carb count
Protein Powders – watch for whey content because it causes insulin spikes


 

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Vegetables for a Ketogenic Diet:

 

 


Check out our recommended Ketogenic Diet Books


 

Fruits you eat on a Ketogenic Diet:

What fruit can you eat on a ketogenic diet? The answer is not a lot. Most fruits are super high in carbs. If you eat fruit, you’ll want to double check the carb count vs. you daily carb limit. You’ll run out of room for other healthy foods if you eat fruit, dried fruit, etc.

If you are on an extremely strict keto diet, under 20g of carbs per day, you should avoid fruit completely. If you are on a diet with a tolerance of 20-50g of carbs per day, you can have a handful of berries or a small portion of another fruit. Stay away from bananas as they are high in carbs.

Avocado
Watermelon
Blackberries
Strawberries
Coconut Meat
Honeydew Melon
Cantaloupe
Peaches
Blackberries
Cherries

 


 

Seasoning & Spices for Ketogenic Diet & Carb Counts Per Tbsp:

 

Dairy Foods Good for Ketogenic Diet:

Heavy whipping cream
Whole milk yogurt – watch carb count
Greek yogurt – full fat not 0% fat
Mascarpone cheese
Cottage cheese – full fat
Hard and soft cheeses – 1 ounce = 1 carb
Cream cheese – 1 ounce = 1 carb
Full fat sour cream – check for purity of contents and avoid fillers & additives

 

Fats & Oils to Eat on a Ketogenic Diet:

Avocado
Avocado oil
Almond oil
Beef tallow
Cacao Butter
Coconut butter
Coconut cream concentrate
Dark chocolate 85-90%
Ghee (butter with milk solids removed)
Macadamia Nuts
Macadamia oil
Mayonnaise
Olives
Organic Butter
Organic Chicken fat
Organic Duck fat
Organic Leaf Lard (not hydrogenated)
Organic Olive oil
Organic Coconut oil
Organic Red Palm oil
Organic Peanut Butter
Seed and most nut oil
Sesame oil & Flaxseed oil

 

Now that you have a thorough Keto Diet shopping list, head out to the store and get your kitchen ready!

 


Ketogenic Diet Resources: Carbs on a Keto DietKeto Diet Drinks |  Ketogenic Diet Resource Site | Ruled.me | Keto Beginner’s Guide | Diet Doctor  | Authority Nutrition

 

Disclaimer: I’m not a dietitian or nutritionist, but a health enthusiast, clean eater and ketogenic diet and intermittent fasting partaker. I started this website because I love the ketogenic diet and intermittent fasting lifestyle. My favorite way of eating is to eliminate as many carbs as possible from my diet, eat lots of greens, and real food, forego anything that comes in boxes or is manufactured or produced in a factory or made from chemicals that mean absolutely nothing to the average person. I’m recommending products in this article that have affiliate links and will pay me a small commission if you purchase something to help you along with your keto diet. I always recommend products I think will be beneficial, based on other people’s reviews of the products or my personal research on the efficacy of the product, on your ketogenic diet journey.