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.
Lamb
Veal
Goat
Wild Game
Bacon
Sausage
Pork
Pork loin
Boston butt
Pork chops
Ham (watch out for sugar content)
Whole eggs
Turkey
Quail
Cornish hen
Chicken – Free range is best
Turkey
Quail
Cornish hen
Duck
Goose
Pheasant
Wild Caught Fish
Anchovies
Calamari
Catfish
Cod
Halibut
Herring
Mackerel
Mahi-mahi
Flounder
Salmon
Scrod
Sole
Snapper
Trout
Tuna
Canned tuna
Canned salmon are acceptable but read ingredients for sugars
Clams
Crab no artificial crab due to high sugar and gluten content
Lobster
Scallops
Shrimp
Squid
Mussels
Oysters
Vegan Protein Options for a Ketogenic Diet Shopping List:
Tempeh – watch carb count
Tofu – watch carb count
Protein Powders – watch for whey content because it causes insulin spikes
Vegetables for a Ketogenic Diet:
Asparagus
Avocado
Bamboo Shoots
Bean Sprouts
Beet Greens
Bok choy
Broccoli
Brussels sprouts
Cabbage
Cauliflower
Celery
Celery root
Chard
Chives
Collard greensCucumbers
Dandelion greens
Garlic
Kale
Leafy green vegetables
Leeks
Lettuces
Arugula
Boston lettuce
Chicory
Endive
Escarole
Fennel
Radicchio
Romaine
Sorrel
Mushrooms
Olives
Scallions
Shallots
Snow Peas
Spinach
Sprouts
Swiss chard
Turnips
Sauerkraut – check sugar content
Carrots – watch carb count
Bell peppers – watch carb count
Onions – watch carb count
Summer squash – watch carb count
Tomatoes – watch carb count
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.
Watermelon
Blackberries
Strawberries
Coconut Meat
Cantaloupe
Peaches
Blackberries
Cherries
Seasoning & Spices for Ketogenic Diet & Carb Counts Per Tbsp:
Black Pepper 2.4
Cardamom 2.4
Cumin 2.1
Garlic Powder 5.3
Ginger 3.1
Nutmeg 2.0
Onion Powder 5.2
Poultry Seasoning 2.0
Tarragon 2.0
Basil .9
Caraway Seed .8
Cayenne Pepper 1.6
Cinnamon 1.7
Cloves 1.7
Coriander Seed .6
Curry Powder 1.6
Fennel Seed .7
Ground Mace 1.6
Paprika 1.2
Dried Parsley .3
Fresh Peppermint .1
Poppy Seeds 1.2
Ground Sage .4
Dried Spearmint .3
Ground Thyme 1.1
Vanilla Extract 1.6
Dairy Foods Good for Ketogenic Diet:
Whole milk yogurt – watch carb count
Greek yogurt – full fat not 0% fat
Mascarpone cheese
Cottage cheese – full fat
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 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
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 Diet | Keto 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.