Tag Archives: keto 101

Basic Keto Shopping List

If you are new to ketogenic diet, going grocery shopping may be quite confusing. Trust me – it does get easier with time! Anyhow, I wanted to help you create a basic keto shopping list. Here are your options:

Fats:

  • butter
  • ghee
  • olive oil
  • coconut oil
  • MCT oil
  • lard

Meats & Fish:

  • pork belly
  • bacon
  • salmon
  • tuna
  • ground pork or beef
  • ribs
  • steak (fatty)
  • chicken with skin
  • brisket
  • deli cold cuts
  • sausages
  • dry sausages (exaample: salami)

Fruits & Vegetables:

  • zucchini (faux spagetti or pancakes?)
  • tomatoes
  • cabbage (or sauerkraut)
  • peppers
  • scallion (or onion)
  • garlic
  • mushrooms (try varieties you never had)
  • avocados
  • kale or lettuce
  • olives
  • berries (in small quantities
  • herbs and spices

Dairy & Such:

  • heavy cream
  • sour cream
  • cheese
  • eggs
  • mayo
  • unsweetened non dairy  milk (almond, macadamia, flax)
  • dressings (blue cheese and ceasar are best)

Non starchy substitutes:

  • shirataki noodles or rice
  • coconut or almond flour

Beverages:

  • water (including carbonated and mineral)
  • coffee (varieties of brewed or beans – unsweetened)
  • teas (unsweetened or tea bags)

Snacking:

  • nuts (pili, brasil, pecans and macadamia are best)
  • sugar free jello

 

TIPS:

  • stay away from soybean and canola oils
  • try to not drink diet sodas or use sweetners
  • if you must use a sweetener – go for the PURE monk fruit
  • try to purchase produce where fat has higher content than proteins (it helps balance out the macros)