Keto Diet Shopping List: Beginner Keto Grocery List Guide

Want help in making a keto diet shopping list?

As the health concern is gradually enhancing in recent times, the young generation is leaning more towards the keto diet plan. Most of the health aware people prefer keto diet due to its ability to effectively melt away the fat. 

But before you make your diet chart with items full of low carbohydrate and high fat you must know the ins and outs of a keto diet. Remember that every individual’s body is unique so you must not follow any other person’s diet chart.

Make sure to consult a health physician or dietician with your medical history and follow his or her guidelines thoroughly. Only strict adherence to the diet chart with proper dedication can bring you the desired result. 

Keto Diet Shopping List for Beginners

1. Seafood

Seafoods

Most nutritionists prefer seafood because they are full of high-quality proteins and selenium. The next time you hit the market make sure to add some shrimp, cod, barramundi, sea scallops, crab, tuna, sardines, mussels, mackerel and wild salmon to your list.

These are wild and sustainably farm seafood which makes them the perfect choice as an effective source for healthy fats. These are full of high-quality fat such as omega 3 fatty acids. In case you don’t find them in the local market, you can always check out the online stores for seafood.

These seafood are frozen and therefore are quite fresh. One bucket is sure to last you for quite a few weeks. 

2. Low sugar fruits 

Low sugar fruit

Often we have a misconception that all fruits are beneficial for health. They indeed are but not all of them can be included in a keto diet chart. Because several fruits are high in calorie and sugar contents which make them hazardous for a keto dieting person. 

In your keto diet routine, you can include tomatoes, avocado, raspberry, blackberry, strawberry, blueberry, coconut, lime, and lemon. The fruits contain little sugar or carbs. But make sure to avoid fruits like apple, banana, pears, pineapple, grapes, papaya, and any and every sort of fruit juice. They are intensely filled with high sugar content and can increase your calories. 

3. Low Carb Vegetable

Low carb Vegetables

Low carb vegetables contain a high amount of fiber, vitamins, antioxidants, and minerals which make them extremely helpful items in the keto diet plan. Make sure to load your basket with arugula, zucchini, spinach, mushroom, eggplant, broccoli, bell peppers. cauliflower, fennel, celery, cabbage, Brussels, kale and sprouts.

You can easily find these items in an online grocery store. You can even add some low carb pasta in your grocery list and give your regular pasta a break! And guess what! These are yummy too! 

On the other hand, you must avoid starch-filled veggies such as yams, carrots, beets, potatoes (both sweet and regular), turnips so as not to increase your weight.    

4. Meat, Poultry, And Eggs

Keto diet shopping list Meat and Poultry

Meat items cover a huge part of your keto diet plan. They are profusely filled with protein content. But expert dieticians suggest that one must select a quality meat product in order to reduce weight.

Grass-fed organic beef and organic poultry are much more effective in a keto diet chart than any other sort of food item. These organic foods will effectively change the composition of one’s acquired fat. As a result, his or her body will be able to absorb the healthy fats in a better way. 

Make sure to load your shopping cart with organic beef, chicken, venison, turkey, lamb, pork and egg. Organic bones in the chicken thighs or organic boneless and skinless chicken breasts, as well as sugar-free bacon, are a must-have in the keto diet schedule. 

5. Dairy Products

Keto diet shopping list Dairy products

Unless you are allergy-prone to dairy products, you can rely on dairy items since they are amazing sources for healthy calcium, proteins, and fats. 

Not only do the kids, but even the elders to require dairy items in their nutrition. As it comes to a keto diet chart you can stock up cheese, plain Greek yogurt, cream, cottage cheese, and butter. They are high on protein but extremely low in carbohydrates.

Such a quality makes them the perfect choice for a person following a keto diet chart. You can even opt for a string cheese as a convenient snack. These are popular among the on the go people. 

6. Nuts and Seeds

Keto diet shopping list Nuts and Seeds

Nuts and seeds are packed with vital proteins that help you to keep full in between the meals. That way you will not require eating something or other all the time which can increase your weight. The best part is that you can eat nuts and seeds as snacks that deliver healthy fat. 

Add macadamia nuts, Brazil nuts, flaxseed, pecans, hemp seeds, sesame seeds, walnuts, chia seeds, hemp seeds, almonds, pumpkin seeds to your shopping cart and good to go.

But make sure to limit your nuts intake to a certain amount as prescribed by your dietician. Too much consumption of nuts can affect your health in an adverse way.  

7. Olives

Keto diet shopping list Olives

Olives are a great source for healthy fats and also one of the major keto diets approved packaged food items. They are a repository of antioxidants that will satisfy your craving for anything tangy and salty. These are amazingly low carb; about a palm-full of olives contain only 3 gm of net carbs. 

You can even find packaged olives in different flavors starting from basil to garlic, chili to oregano. All you need to find out is such a brand that offers all these with no added sugar tag.   

8. Oil

Oils, be it produced from fruits as olives or nuts such as walnuts or pumpkin seeds are an amazing source of ketogenic healthy fats. Each of them has a unique flavor so you can use them with your salads or vegan recipes to impart a distinct taste. 

Load up your pantry with extra virgin olive oil, avocado oil, nut oil, coconut oil, coconut butter, and MCT oil and you are ready to hit the stage.   

9. Condiments

Now, this is a confusing part. Since there are numerous brands offering highly processed condiments to add distinct flavors to your cuisines, you may be confused with which one you should choose.

In such cases, you should check the ingredient list and read the nutrition information thoroughly. Select the one which has no added sugar. Be very careful while buying ketchup since most of them are filled with an excessive amount of sugar.

Rest assured you can load up your kitchen rack with olive oil mayonnaise, unsweetened ketchup, mustard, oil-based salad dressings without any hesitation. These are also amazing as a salad dressing.  

10. Snacks

Snacks

Just because you are on a keto diet, that does not mean you should quit snacks! Surprisingly true! You can rely on snacks while losing weight! But wait. We are talking about keto-approved snacks. 

These keto diet approved snack list includes no added sugar nut butter, low carb crackers, nuts, sugar-free jerky, dried seaweed, and nuts. You can find these items as pre-packaged ones in online or offline stores. You can even pair up your snacks with nut butter or cheese or even avocado. 

11. Tea and coffee

Tea and Coffee

If you are planning to quit tea and coffee simply because you are on a keto diet then don’t! Rather replace your regular coffee and tea brands with the ones offering unsweetened tea and coffee. These are organic and keto-approved. 

12. Chocolate

Chocolate

Last but not least! Yes, you can indulge in chocolates even when you are on a keto diet! Only check the label and ensure that it’s at least 70 percent cacao. Also, make sure that these do not have non-nutritive sweeteners since these are harmful to keto followers. 

Also, don’t consume even these chocolates every now and then. Store them for serving your chocolate cravings. And follow a routine: three cubes of chocolates per week and no more! Consult your dietician for the right suggestion about it.

Now that you are aware of the keto diet shopping list i.e. keto-approved grocery and food items, load up your shopping cart the next time you hit the market. Only make sure of the following things:

1. You must follow your dietician’s chart and know which foods will suit you the best. 

2. Don’t rush through things. A keto diet requires profuse dedication. If you restrict yourself from everything for 6 days and then pile up on the 7th day as a cheat day, all of your efforts are lost and it may even misbalance your organs. Rather follow the slow but steady process. 

3. Make it a habit to read the nutritional values of any packaged product. Don’t be allured with the fancy packaging, It’s the ingredient list that matters the most. Remember to pick the items with healthy proteins and fats, low carb and no added sugar. Keto diet doesn’t mean quitting everything. It means replacing the regular brands with the ones which offer healthy nutrition.

Proper lifestyle, diet plan, and regular exercise and enough sleep are the keys to get a healthy and fit body. Follow these and your dream figure is awaiting only a few steps away!

Continue Reading: Foods that are Easy to Digest

Leave a Comment